In this video you will learn what to eat on the ketogenic diet to maximize your fat loss results.
There’s no cookie cutter approach to keto. This video outlines 5 steps (with a bonus) for you to maximize your ketogenic results. We discuss the role intermittent fasting plays with keto, what is the best ketone range for fat loss, what are healthy fats and bad fats, and more.
// T I M E S T A M P S
01:39 First tip: Don’t chase ketones, chase results. When testing ketones the goal should not be to have higher ketones bro.
Test with the right machine (blood is better than urine or breath) and find your sweet spot.
Use keto mojo.
02:05 How to test for ketones. Here’s the sweet spot for most people 0.8 – 2.5 mmol/L
02:27 Why we don’t want high levels of ketones
02:45 The best ketone range for fat loss
03:10 The optimal range for fasted blood glucose. Glucose, fasting morning glucose should be 70-90 mg/dL
03:25 Advanced glucose testing strategies. 1 hour after a meal should be below 120 mg/dL. 2 hours should be below 100 mg/dL
03:50 Second tip. Improve bile production.
Eat bitter rich foods:
* Dark Chocolate
Urban Moonshine Digestive Bitters
Digestive Enzyme with Ox Bile
Not only will this help breakdown fat, but it will help remove toxins. If the body is dumping toxins from burning fat, it will slow down fat burning as a survival mechanism.
04:00 Can you follow the ketogenic diet without a gallbladder?
04:23 The function of bile in the body
05:30 Why you can’t lose weight on the keto diet
06:00 What to eat on the keto diet to lose weight fast
08:50 Third tip. Pair keto with intermittent fasting.
My favorite fasting schedule is 18/6, with a 24 hour fast once per week.
09:30 How intermittent fasting boosts energy levels on a ketogenic lifestyle
11:05 My favorite intermittent fasting schedule to pair with keto
12:38 The forth tip. Choose clean keto over dirty keto
13:00 Avoid these dirty keto foods: canola oil. grape-seed oil, cottonseed oil, soybean oil, sunflower oil, peanut oil, Slimfast keto, artificial sweeteners like Sucralose and aspartame.
14:25 Key foods to eat on your ketogenic diet: avocados, avocado oil, olives, olive oil, coconut oil. mct oil, grass fed butter, grass fed ghee, grass fed beef, wild caught Alaskan salmon.
15:45 The fifth tip: Increase your electrolyte intake especially potassium magnesium and sodium.
Eat more green leafy veggies. Arugula, dandelion greens, broccoli, Brussels sprouts, boy choy.
17:10 Bonus tip: Love, gratitude and movement.