today I want to do a keto diet review and talk about lazy keto vs. strict keto
what are they does it matter and when might you want to do one or the other
coming right up so there's no official definition for what these keto terms are
they're just language that develops so in my mind what strict keto means is
that you're making sure that you're in keto (ketosis)
that means you measure something so that you know that you're getting the
objectives that you want so the first thing you measure is you measure your
macros your macronutrients you measure how much how many grams and percent of
calories come from fat protein and carbohydrates that way you know exactly
what you're doing so if you need to change it then you can adjust the
numbers very specifically then of course how would you know if you're in ketosis
if you don't measure if your body has some ketones and there's three ways that
you can measure you can measure in the urine you can measure in the breath and
you can measure in the blood and this is sort of in order of how useful and how
good that measurement is so the urine is the cheapest and it's the simplest right
in the beginning your body starts burning fat it makes a bunch of ketones
and they all spill out in the urine because you're not using them yet and it
takes a while for the body to get keto adapted to start actually burning and
utilizing these ketones for energy so in the beginning you're making a bunch of
them but they're all spilling out so you're getting a measurement in the
urine that is high but it doesn't reflect how much ketones your body is
using later on as you get keto adapted it's gonna look like your ketones go
down because fewer spill into the urine but in fact you're actually using them
better so just for fun if you're just starting out you might get some some
urine strips and ketone strips for urine measure but just know that in the long
run over the course of a few days to a few weeks then that's going to be a less
accurate method you can also measure breath
so there are breathalyzer specific for ketones and the advantage of that is you
don't have to buy any supplies you pay a couple of hundred bucks up front and
then you don't have to buy any strips or anything after that you can use it for
years assuming it doesn't break and it is relatively accurate however the most
accurate and the most relevant is the one that measures blood ketones and
they've come a long way in just a few years so now you can buy yourself a
little gadget for home it's about fifty bucks for a starter kit and you can buy
strips in quantity for about a dollar apiece so you get that little initial
investment and then for a dollar a day roughly you can check ketones once a day
so measure the ketones how else would you know if if you're making them and
then of course if weight loss is your goal you want to measure your weight to
see if it's changing and then you can relate how it's changing - how many
ketones you're producing then obviously this has a lot to do with blood glucose
and a1c and insulin so those are other things that you want to measure and I'm
gonna make a video very shortly on how to measure insulin resistance very
specifically what's the best test for that glucose and a1c or indirect
measures that if they go down then you're probably making progress but you
don't necessarily know for sure if you're reversing insulin resistance so
strict means you're measuring everything to make sure that you can change some
variables around if things are not going as fast or if you hit a plateau so you
know that you're doing this you're getting these results lazy keto is when
you're not a strict anymore obviously and
me this is after you've done the strict one for a while as you've learned how
your body responds as you've learned the different foods and the different levels
then you can move into lazy keto now you maintain you still eat low carb and you
follow the basics you don't necessarily measure everything
anymore and you might be going in and out of keto because you're not measuring
anymore you don't really know for sure so once you have enough experience you
can get pretty good at it so that you can probably do fairly well on lazy keto
but there's always the chance that as the months go by that you change a
little habit that you don't think is too significant and all of a sudden you've
added enough carbs or you've changed enough of something to where you're
actually not in ketosis and of course the most important thing of all is the
question are you meeting your goals or not what are your goals are they just
weight loss is it a atrophy is to maintain a certain level of ketones is
it to reverse insulin resistance because the slowest thing to change is probably
insulin resistance which is often linked to fatty liver so by measuring you know
where you are and as you get lazier you may or may not know your goals will tell
you if you need to be stricter or if you're doing alright so you could
probably start off doing it strict for a while so you know what you're doing then
you get into lazy as long as you meet your goals you're fine but let's say
that all of a sudden you plateau or it slows down or may even reverse or
something doesn't seem to work anymore now obviously you may want to go back
and be a little bit stricter and start measuring so look out for my coming
video on insulin resistance and what the best test is let me know
where you think that you've are with with this if you have experience or
opinions this this working for you did you find out that you had to measure and
be really strict about it and let me know what your results are because it's
always fun to hear about success stories that inspires other people let me know
if you have questions and please share this video because our goal is to get
this information out so we can help as many people as possible thanks for
watching