so with protein it's really really important I just was on an interview for the resetter
podcast with Dr. Ben Bickman who is a professor at byu and I asked him
what the most important food is that we eat to make ourselves insulin sensitive
and he said protein to a long fast one day your blood sugar going up and down we're in it together
Dr. Mindy here and I'm calling all new beginners to keto to this video
you are gonna love what I have to say so if you are new to my channel just hit the subscribe
button and the notification bell and dive in I got over 900 videos here for you to teach you
how to master fasting and how to master ketosis in this video, we're going to talk about food and
how you can use certain foods to get you into a ketogenic state so I'm super happy you're here
and let's dive in my biggest pet peeves about the ketogenic diet is that people think it's a
high-fat diet you do not have to saturate your body with fat to get into ketosis you can use
fasting which obviously I'm a fan of you can use fasting and you can use the foods I'm about to
share with you and you can synergize those two together to be able to get yourself into ketosis
and I'm going to show you why and one thing before I dive into that that I want to help you see that
has been a myth that has been perpetuated in the ketogenic movement is that so many people think
the ketogenic diet is about doing away with all carbs and upping all your fat and this is not true
in fact even when I went to go pull this picture for you you can see that and part of why I use
this picture is that this is one interpretation of the ketogenic diet that you would have should have
mostly fat a little bit of protein a little bit of carbs I'm going to say no on that and I'm going to
show you how i approach the ketogenic diet so that it can be effortless for you let's break
each one of these macronutrients down so and as i do that I'm going to show you some of my favorite
products that I eat on a regular basis that really help me get into a ketogenic state
now also at the end of this video, I'm going to talk about once we dial in our food what
can we do to pair that with fasting and how long should you be in a ketogenic state so I'm going to
answer those two at the end so make sure you stay all the way through no doubt fats are our friends
when we're trying to get into ketosis I'm not saying that I'm just saying you don't have to like
gorge on fat you just want to make sure you're incorporating it into your diet on a regular
basis in fact for me when I sit down I look at a meal it always has some fat in it it's I rarely
eat a meal without some kind of fat and part of that is because it stabilizes your blood sugar
when you're eating a high carbohydrate meal like the western diet is full of and the harmful fats
what ends up happening is you get this huge spike in blood sugar and it gives you a crash
when you take those harmful fats and those processed carbs out of the picture and you start
implementing really good fats you're going to notice that your blood sugar stays stable this
is really key for getting into ketosis it's also really key for killing hunger which that's kind of
a thing when you're first learning how to fast and you're learning how to get into the to a ketogenic
state let's get that hunger under control so here's how some of the fats I love and how I
like to incorporate fats into my diet first one of my favorite fats and I think this is definitely a
movement that is most people know about if you haven't gotten the memo I want to make sure you
get it it's MCT oil so this is one put out by bulletproof this is one of our favorite brands
it's called c8mct oil I will link leave all the links for these products in the notes for you all
we have a lot of discounts on many of these and it'll make it easier for you to find so I do throw
that as an option for you but here's what MCT oil does if you're new to the ketogenic experience
MCT when we ingest it whether it's in coffee whether it's in tea is it'll go up to the brain
and it kills hunger this is so key for being able to sustain a ketogenic state so personally I put
it in my coffee sometimes in a fasted state many of you know I'm a fan of a fasted snack
that's a whole nother video I will drizzle a little MCT oil over some nut butter and just
eat it with a spoon knowing that that is going to help sustain my energy as I move through the day
so MCT oil is a biggie other ones that I love are simple ones you guys can get
avocados oh my gosh I have avocados in the bowl on my countertop in my kitchen almost
every single day avocado to me is one of the most perfect fruits it's actually a fruit because it
comes with its own skin you cut it in half you scoop it out it's like it's got its own bowl
so avocados are great for stabilizing blood sugar and helping you get into ketosis deeper
cold-pressed oils so when we look at oils not all oils are made alike so I call this a therapeutic
oil where you drizzle this maybe on an avocado this is Andreas seed oils it tastes so good
the five seal oil is actually one of my favorite and it tastes so good sometimes I'll just put it
on a spoon and I'll just drink it when I know that I need my blood sugar to stay stable so i
can stay in ketosis so seed oils are only compressed organic ones the only company that I recommend
when it comes to seed oils is Andrea seed oils because we do have inflammatory seed oils that
other companies are making this one is not inflammatory which is why i call it therapeutic
okay the other thing nut butter, nut butters are your friend if you're not allergic there's so
many good ones out there but this is what you're looking for you're looking for raw would be best
that would be the best and you want to make sure you have all the right oils that would be great
as well so nut butters avocados nuts seeds pumpkin seeds watermelon seeds those can be really good go
to's when you're at that maybe three o'clock in the afternoon you're trying to stay in ketosis
and you don't want to go into a carb rich meal yet so if you do some of those fats bone broth
at three in the afternoon is fabulous it'll give you just enough umph that your energy
goes up your hunger goes down but it won't kick you out of ketosis so there's fat okay protein
so I know we've got vegans we've got carnivore lovers we've got the whole gamut here on my on
my station so I'll just share with you some of my favorite eggs is my one of my absolute favorite
and when we look at protein in our household we're always looking at diversity of protein
so when we buy an egg we don't just always buy a chicken egg sometimes we do duck eggs
we've actually done an ostrich egg before so we look at diversifying our protein I have a funny
story I have a friend who's coming for dinner tonight and she was picking up some protein and
she asked me what I wanted and she was going to a special butcher and I was like find out if they
have elk find out if they have bison do they have goat these are not meats I normally eat so how can
I look at diversification of meats there'll be different amino acids in it there'll be
different collagen production in it with protein you're looking for diversity you're looking for
clean so you don't want proteins that have been packed with antibiotics or growth hormone in it
and you want to make sure you're not just eating the chicken chicken or or beef over and over and
over again so make sure you're diversifying we also on this topic as you move into this ketogenic
experience more I want to encourage you to look at adding in something like collagen powder really
important for joints if you're a woman over 40 as we go through menopause and estrogen goes down
we have to lean into collagen more collagen powder more because our collagen production goes down so
sometimes I'll do a collagen protein like this is my favorite one by systemic formulas so with
protein it's really really important I just was on an interview for the resetter podcast with Dr.
Ben Bickman who is a professor at byu in his passion is insulin resistance and I asked him what
the most important food is that we eat to make ourselves insulin sensitive and he said protein so
you're gonna ditch the carbs if you're new to the ketogenic diet I want you to move into protein and
eat more protein and lean into more of those fats and start combining the two of those together and
you're going to find being in ketosis will feel effortless third one carbs I'm gonna make this
really easy if you can just look at a carb and ask yourself did man make this or did nature make this
because it's the nature carbs the carbs that come out of the earth or they come off of trees or off
of bushes those are going to have more fiber they're going to have their microbiomes going
to be different because they've been touching our planet and they've been in dirt in the earth
so we want to get rid of all of the cakes the pasta the breads the cookies or at least eat
them in very minimal amount now here's something that's really important and it kind of encompasses
all three of these is that there are a lot of keto products out there right now there's
so many I was in the grocery store recently and I picked up some keto bread and it had like 30
ingredients in it 25 which are toxin so we don't want to be leaning into toxic keto products
when we comes to a carb lean into what nature provided for you some of the lower sugar carbs
are going to be your berries so make sure you're eating plenty of berries women over 40 we need to
have more greens so we can start to break down estrogen so make sure you're upping your greens
when we look at a macronutrient allotment when it comes to carbohydrates for the ketogenic diet
we talk about net carbs the reason we talk about net carbs is because we take the total carb
minus the fiber and that gives us a net carb so this gets really exciting when we're looking to
add carbs in but because there is so much fiber in it we can have more of it so you can have more
of a green salad whereas if you choose to have a piece of bread you're only going to have to have
a little bit of it to stay in or eat into ketosis if you can even do that so nature's carbs clean
proteins rich in collagen rich in amino amino acids and lean into the fats with every single
meal definitely look at MCT oil as your new best friend but don't try to get obsessed with fat it's
really that simple if you and I were standing in line at the grocery store and you asked me tell
me in 10 minutes or less what foods I should be eating to thrive with the ketogenic diet
this would be it I just gave it to you it's that simple we don't need to over complicate this so
as always I hope that helps here's my here's my task for you right now what's your what's your
favorite food let's share it in the comments what's your favorite food that keeps you in
ketosis share it in the comments if you're new to my channel you may not know we're a community here
so we love your comments I read your comments my team is there to support you through your comments
and questions so please leave them in there and i can't wait to see what your favorite keto foods
are and if you need more help with this that's what my reset academy is about so join us over
in the reset academy if you want to take this information and really dial it in just
put reset academy in your comments and my team will send you a link as always you're
a flipping miracle your body is made to heal and the ketogenic diet will absolutely show you that