Hey everybody its Denise back with Keto with Denise and today we're going to talk
about the reasons why you're hungry on keto I get this question a lot you can
imagine right people say I start the keto diet and I'm always hungry and I'm
always starving well that right there will tell you there's a problem because
you should not be hungry on keto nor should you be craving so let's take a
look at the top five reasons why you may be hungry while doing the keto diet
number one reason you may be doing it wrong that's true a lot of people think
that I'm just gonna do keto I'm cutting back on my carbs and that's gonna be
enough not so fast let's take a look at this when we talk
about keto remember we said keto is five percent veggies five percent carbs this
is our healthy keto approach 20 percent protein and 70 percent fat the reason
this is the number one reason most people are not doing that I asked them
well tell me how many veteran cups of vegetables are you eating a day maybe
two three wrong okay next reason the next thing I asked well how many carbs
are you getting well I don't count my carbs how do you know you're not eating
too many we'll talk about that one in a minute then I said well how much protein
are you getting not tracking it so you're doing it wrong you want to make
sure that you stay within these ratios and you know that you're within those
ratios so understand what it means when we say healthy keto but making sure that
when you're sitting down to eat whether it's three meals a day two meals a day
or one meal a day that you are incorporating the the right macros the
right amount of macros the right amount of food so number one know how to do
keto healthy keto correctly don't be upside-down where you're eating a whole
lot of meat no vegetables that won't work okay so that's the number one
reason understand how to properly do keto number two not eating enough fat
this one is big and the reason people are not eating enough
is because one they're not tracking the fat and and getting the great or good
sources of healthy fat they're not tracking it to know and they could be
grossly under where you might have to be targeting 100 grams of fat in your only
getting 40 grams of fat you're going to be hungry on keto remember fat is where
you're getting energy you no longer burning sugar your body is no longer
looking for sugar it's going to use that fat for energy and it's going to burn
fat so that's going to keep you satiated that's going to keep you full fat is
more dense than protein and carbs so get your fats in and all of this is going to
come down to one global issue and we'll talk about that in a minute next one too
many carbs the more sugar you eat the more sugar the body wants and the
cravings will come trust me when I tell you that that'll keep you hungry on keto
always looking for something else when you just ate it's the carbs your body
burned that off now it's looking for more so you need to know how many carbs
you're actually taking in this one is interesting eating too frequently
remember we got away from with keto we don't do those five meals a day anymore
ok that's out we're doing 3 times 2 times a one time a day so if you're
eating constantly snacking in between then you're gonna be hungry why because
you're spiking insulin and the body says hey you know what I'm done with that
giving me more especially if you're taking in carbs and not enough fat with
that as well ok reason number 5 not eating enough you got to eat on the keto
program this is not a starvation way of eating
we don't starve ourselves matter of fact you hear people saying how am I going to
eat all of this food because you're taking in your seven to ten cups of
vegetables plus your three ounces to six ounces of protein per meal and then
you're taking in your quantity of fat you've got to measure that out and
monitor that out throughout your day so that you're eating enough and your body
doesn't get enough food than it's going to look for energy in other ways and
you'll start to crave be hungry so these top five reasons I
find it consistently the same reasons with all of my clients that are
struggling in this area so what is it really boiling down to one common
denominator and I'll write it out like this not tracking what you're eating if
you can read that and if you're guilty of it then let me tell you this you can
solve it by tracking what you're eating at least until you get into the habit of
knowing your common everyday foods and what's in them in terms of fats proteins
and carbs until then you're not ready to go and wing it you're not ready to guess
at it start tracking it so you'll know the makeup of your food you'll know
you've got in your 7 to 10 cups of veggies because you measured the cup of
veggies right you'll know that you got in your 5% carbs which is generally
anywhere we say between 20 and 50 grams of carbs per day 50 is for the folks who
are trying to maintain weight we go below that when we're trying to lose the
weight and even below 20 in some cases I do less than 20 grams of carbs plenty of
times when I'm doing one meal a day so unless I'm tracking it I'm guessing
at it so you gotta track it folks right and then when you look at all of these
issues did I get enough protein did I get too much protein because remember we
said too much protein the liver it's at the insulin it's going to spike in your
body if you're if you take it in too much protein and then when we look at
the fat you need fat to burn fat you'll hear me say that in almost every video
because that's what works and you need the fat for the energy too and it makes
you feel full okay thank you so much for watching hi if you haven't subscribed to
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