when i started writing this i was annoyed but then i realized that people actually believe that keto
and low carb cannot work for everyone i wanted to explain to all the new people that might find my
channel why this isn't true but also explain why somebody might think this or say this typically
the person who's saying this they're going to tell you that they tried keto and they were sick on it
and so clearly it can't work for everyone but i want to point out that i was also sick my
first few days of keto and let's talk about why someone might be sick their first few days of
keto for me it was because my body wanted sugar carbohydrates and i wasn't giving it to my body
so i actually went through withdrawal so for anyone who hasn't gone through withdrawal
it feels horrible i was overheating which if you don't know what withdrawal is about you
might think you have a fever which might make you feel like you're sick i had nausea again a
symptom that could make you feel like you're sick chills again we associate with illness i was also
extremely fatigued i mean do i really need to go on it was it was a horrible experience it didn't
last forever but another problem that we don't often think about is that by the time that you
choose to do a keto diet likely you already have some illnesses the most obvious that i'll just
throw out there is insulin resistance because if you're doing keto because you have weight to lose
or inflammation issues you have insulin resistance insulin resistance by definition means that your
hormones are not at their optimal levels because the levels of each hormone impacts other hormones
which means then that as my hormone levels are out of whack i'm going to feel not great but then add
to that all of a sudden i pull a lot of sugar out of my diet my insulin of course is going to react
to so i'm going to have less insulin in my system all of a sudden because don't need it i didn't
eat the sugar and my other hormones are going to become in a different balance i'm going to feel
that another thing that happens when our hormone changes is that the hormones that we release when
we eat sugar some of them are feel good hormones some of them make you feel happy but also make you
feel physiologically good so when i stop eating large amounts of sugar and there's any underlying
pain that might be a might have been covered up by these feel good physical feel good hormones
guess what happens now i start to feel that pain a little bit more guess what happens my mood's
a little bit dampened of course none of this is going to feel great to me the first few days even
week of being in a ketogenic diet because i'm not in the ketogenic state yet but just being
in the diet don't feel amazing i want to go back to the flu things i just realized the other thing
is that perpetual keto flu that people talk about now i'm not going to go into that in detail here
i already have a video on that that i'm going to link at the end of the video so that you can
understand what i'm talking about but again this perpetual keto flu that we sometimes live so now
it's not just a week that i'm feeling like this it's multiple weeks and the question is why does
that happen to some people there's more to that story so check out that video at the end of this
one the next issue i want to talk about is when people tell me that keto can't work for everyone
and especially didn't work for them because they couldn't eat normally on a keto diet so therefore
they can't do that forever i want us to see the flaw in this logic because the flaw is the normal
foods that you were eating that caused your weight to rise you want to keep eating but have
your weight regulate back to normal the problem is if you want to eat like everyone else then
you will be overweight like everyone else you will have medical issues like everyone else metabolic
problems like everyone else you will live all the repercussions that everyone else lives
i want you to understand that the other people who are eating normal diet it doesn't mean that
they're pain free it doesn't mean that they don't notice their overweightness it doesn't mean that
they don't get their doctors telling them about all the medical issues that are being created in
them they just might not be talking about it when you want to eat like everyone else it means that
you will live the repercussions of eating like everyone else and if for you that repercussion is
weight gain that's your repercussion that you need to deal with so it doesn't matter if my
friend is skinny but has other problems the fact is being overweight is the safest problem you
can actually have because it means your insulin levels are not as far gone as that other person
and that the truth is that your body is still doing with the sugar what it's supposed to be
doing with the sugar storing it away as fat rather than letting it float around in your
bloodstream to cause diabetes since most people come to keto because they want to lose weight
the health benefits of a keto diet are often ignored and because we ignore these health
benefits we are super focused on when can i get my weight down so i can go back to eating normally
it's the huge mistake that we make because we treat keto like a diet rather than understanding
it's a lifestyle change you're making because you're trying to solve your weight problem
forever whatever you do to solve your weight you need to be able to do consistently over the next
however many years you're on the planet so that you are in the healthiest possible body you can
be in another problem that i hear people talking about is the fact that they gained weight on keto
most of the time when i talked to people who tell me that they gained weight on keto and
then i asked them to just tell me a little bit about what they were eating most of them
were adding fat to their meals adding fat to your meal is not the definition of keto
the thing that you need to do to be in a ketogenic state and the way the ketogenic diet is explained
is getting your carb count from 350 450 that the average person is eating down to 20 grams
of carbs per day not per meal per day that's what gets you into a ketogenic state although
there aren't any specific guidelines for fat i often encourage people to think about
a healthy diet on a healthy diet if you are at normal weight what would be the recommended amount
of fat and protein that you should be eating every day in my case that means eating 90 grams
of protein and 164 grams of fat with my carb count at 20 or less every day is it possible for me to
gain weight if i over eat protein and fat yes it is flip side of the coin is that 90 grams of
protein and 164 grams of fat truly what i should eat every day doctors are out on this one because
a lot of doctors say that that point eight grams per whatever a body for for a woman and one point
whatever for a man they say that that number is really low that if you're actually trying to
be healthy and be able to build your body properly you need more protein than that
and then the question becomes if i need more protein than that might i need more fat
because my body also uses fat to build me so i look at these numbers the 90 grams of protein
and 164 grams of fat as my minimums but do i try to go over them either no i don't fight with them
i understand that my body will ask me for more food when it needs more food and it might ask me
for less food on certain days which there are days where i'm under my maintenance number we're going
to get to that in a bit more one of my favorites is that keto only works because you're restricting
calories the reason i made this video was because someone in my comments talked about the fact that
keto only works because you restore calories i decided that i would share with you the numbers
from the meal that i had the day that that comment came in it was the end of my evening i had already
eaten all my food for the day when i was answering that comment for clarity i'm in maintenance
i've been doing keto for four years i've been stable at my weight for three and a half years
this meal that i'm going to share with you is not a strange meal i have it at least once a week
sometimes twice a week as you guys know i'm a lazy cook and i'm just going to give you the numbers
that i had for this meal so it started off my carb number was 12.7 my protein number was 218 grams
and my fat number was 184 so right away we see that i'm under my 20 grams of carbs per day
but i'm over my 90 grams of protein and my 164 grams of fat i want to make sure that
you understand that restricting your calorie intake while you do keto keeps you in a low
fat mindset and for most people that i've ever spoken to who are still in this low calorie idea
whenever we discuss the foods they're putting on their plate they are much more likely to eat the
carb that's on their plate and much less likely to eat the protein and fat that's on their plate
so what that means is that if i don't finish the plate i end up pushing the meat and protein away
and i've eaten all the carb that although it seems like it's not a big deal if this is low carb food
the problem is if i allowed myself to get full on the low carb food and i pushed the
protein and healthy fats away the thing that would have sustained my fullness
longer the thing that would have built my body in a healthier way then what i'm really doing is i'm
giving myself this carbohydrate which at the end of the day wellness warriors even though it's 20
grams of carbs or less it's still carbohydrate it still brings my insulin higher than those protein
and fats and the more of them i eat the more insulin reaction i will have and therefore the
more fat that gets put away in this meal so i can still unfortunately put myself in that position
where i'm storing fat even though the meal on my plate looks relatively good versus what you saw
me do my carb number was super low my protein and fat were higher and the other thing that that does
for me let's talk about the calorie number now because this idea that violet has to be eating low
calories there's no way and any of you who pulled out your calculator already know what the answer
is going to be for this one my calorie count for that day for just the food was 2601 calories
but hold on i had coffee earlier in the day so my actual total calorie count for the entire day
2942 calories for my day wellness workers i eat like this all the time my weight is stable as
a matter of fact as i've mentioned multiple times the cut the coffee that i have is to
keep me from losing more 2 900 some odd calories is nowhere near a low calorie weight loss number
and yet i remain stable at that number now in all fairness not every one of my meals looks like this
they look like this and i want you to notice that there's some higher days or some lower days
the real problem is that everybody thinks they know how to do keto because it's so simple
but because it's so simple many people end up doing it wrong they do it wrong because
they don't verify what's the key element in doing a ketogenic diet and the key element
the one thing that you absolutely need to make sure you're doing eating 20 grams of carbs or
less now if i'm doing that what's the next most important thing i'm not overeating if you overeat
on any diet you will gain weight so pay attention violet eating 200 some odd grams of protein
isn't overeating violet eating 180 something grams of fat isn't overeating but i have figured
that out for myself and i see how the foods i eat impact me i actually pay attention what are the
mistakes that people make when they're trying to do keto number one they don't track their carbs
you think that you can just look on your plate and be oh that's not that couldn't possibly be
20 grams of carb we didn't know that we were eating 350 to 450 grams of carbs when we were
eating a normal diet because most of the foods that we eat that are high in carb don't have sugar
written on them we think rice is healthy we think pasta is healthy we think potatoes are healthy
those are high sugar foods you actually need to weigh your food put it in some kind of tracking
calculator app on your phone or your computer so that you can see how much sugar is in the food
that you're eating i don't want you to do it by percentage i want you to do it by carb number so
15.2 grams of carb if that's what it is not five percent or four percent that leaves room for error
because the more food if i were to try to track my percentage based on my 2900 calories per day
i would eat more than 20 grams of carbs in a day it's really important to understand that
distinction the second mistake that you might be making that i want you to correct is eating
fake food processed food is not good for our body our body was not built for these fake foods
and they get processed way too quickly they get absorbed way too quickly and it's easy for
us to overeat them if i had to eat a pound of grain real grain off the the the plant
versus flour i wouldn't be able to eat the grain but i could eat the flour it's important for us
to understand that these processed foods hurt our body's ability to heal itself so i'm encouraging
every wellness warrior to eat one ingredient foods if you plan to eat one ingredient foods put it in
the comments below the third mistake that you might be making is giving into your cravings
most people don't even get into a ketogenic state because they given to their cravings once a week
for the average person that has no metabolic issues whatsoever it takes two to four days to
get into ketosis for people with metabolic issues it takes five to seven days here's the problem
if you are overweight you have metabolic issues if you have inflammation and pain problems you
have metabolic issues therefore five to seven days to get into a ketogenic state
if you are allowing yourself to have cheat meals cheat days cheat foods whatever you want to call
it you will not get into a ketogenic state so which means now that i'm fighting myself
not eating these foods all through the week to turn on and reset myself on the weekend
and if i reset myself on the weekend same like think about alcoholic when they reset themselves
they're starting over your body is starting over but then we would turn around and say that keto
didn't work no you didn't get into a ketogenic state the fourth problem that you're likely having
that stops keto from working for you is that you do not understand why keto works this idea that
keto works because of calorie restriction because you're eating less food i do not eat less food
i do not restrict my calories and yet my weight has been stable for three and a half years
your body does not understand calories what your body understands is incoming sugar
means we need to deploy insulin means we need to store that sugar away as fat
that is what your body understands if your body has damage and you cannot produce insulin you
are type 1 diabetic and you will not be able to store fat if you are producing too much
insulin and your body becomes insensitive to insulin you will be a type 2 diabetic meaning
that you need to push your body harder for it to respond to insulin the same way that an alcoholic
can drink a drink and not feel anything they have to push their body harder drinking seven
drinks before they feel something i need you to remember that one drink doesn't make an alcoholic
it's years of drinking and believing that the alcohol isn't doing anything one meal isn't
going to make you a type 1 diabetic but years of overeating sugar and believing that you can eat
whatever you want because my body's managing it that's what causes you to be a type 2 diabetic
because your body can only manage it for so long if you do keto correctly what you get is far more
important than weight loss what you get is that your body will be able to reset itself
and get your insulin levels back to their normal levels which means that your internal health
can also start to regulate and you'll be healthier all the way around and that's major
my joint pains that i had for 20 plus years regulated after three months my weight issue
that i had had for several years regulated after five months what metabolic issues might you be
able to solve if you allow yourself to understand how your body works how sugar impacts your body
and allow yourself to do a healthy keto diet it's time to take action to ensure your success you're
going to need to understand why you might feel ill when you start a keto diet so i want you to click
on the video that's right there i'm going to join you there we're going to talk about keto flu and
make sure that doesn't stop you from doing what's best and healthiest for your body and your future