Guide to Healthy Keto® Eating: Step 2 - What to Eat - video Dailymotion

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Guide to Healthy Keto® Eating: Step 2 - What to Eat  Checkout my kite diet Plain: https://bit.ly/4lILtXA

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00:00All right, guys, you just watched the basic plan, the overview. This is video two. We're

00:05going to dig into some more of the details. This is mainly for people that are new to my channel.

00:11Again, I have 2,500 videos and you can get lost in all the details. This is the second video that

00:18you should watch. And we're combining healthy keto with intermittent fasting. Okay. All right,

00:24number one, you want to go as long as you can in the morning without eating. You just don't want

00:29to eat unless you're hungry. That's the thing that you need to focus on because so many people eat

00:35when they're not hungry and they're wondering why it's not working. They're not getting results

00:39because the body finally is burning fat and then you start eating. What will happen is you're going

00:45to raise insulin and then your insulin is going to come high and then it's going to push your blood

00:49sugars low. Then you're going to be hungry an hour and a half later. So really it's what you ate the

00:59night before. That's going to dictate if you're hungry in the morning. If you do this correctly,

01:04like I'm showing you with just two meals a day, you're going to wake up in the morning, not hungry.

01:10So the goal is to go as long as you can. You may find that you can't go all the way to lunch.

01:16You have to eat at like 11 o'clock. Fine. Eat your breakfast there. Okay. But what will happen,

01:22you want to keep pushing it to the point where your body is fully adapted to fat burning. You're no

01:28longer sugar burning. That could take three days up to five days. Sometimes it takes longer to get

01:33into full ketosis. All right. So that's the first rule of thumb. If we can do two meals with a four

01:42hour window. Okay. And what that means is that we eat and then we wait four hours and we eat again.

01:49That's your window. That would give you a 20 hour fasting period. That's incredible. That's enough to see

01:56some serious results. The only time that would not work for someone as far as weight loss goes is let's

02:03say they're going through menopause. They have a slow thyroid condition and they have a history of

02:08dieting and their metabolism is so slow. They're going to have to push these together and have one

02:14meal a day and then they will lose weight. And there are even people that still lose just a little bit

02:21on this and they might need to go even longer because their metabolism is so dead. And I've had

02:28this happen, not to a lot of people, but certain people that just, you know, from birth, they just

02:33had a slow metabolism for one thing or another. And they need to go like probably eat every other day.

02:40Okay. That's just what they need to do until the system heals. But for everyone else, we're going to

02:45talk about what are you going to eat on this first meal and the second meal. I've surveyed a lot of

02:52people and this is what they eat. And this is what I eat. Eggs. I do four eggs a day. You can do two to

02:57four eggs. Pasture raised organic eggs. They're a little more expensive, but they're worth it. Now it's

03:03really important to eat healthy eggs because the factory farm eggs are just so bad. They're just

03:07terrible. Then we have avocado. Avocado has tremendous amount of potassium and really good fats to help you

03:15go longer. Cheese. Now, if you are a guy and you have a prostate condition, don't do the cheese. But if

03:22you have a high quality organic cheese from a grass-fed cow, goat's cheese is even better. Not a

03:29problem. Okay. So then we have bacon. Some people don't want to do bacon. That's totally fine. I like

03:35bacon. I do bacon from the farmer's market. If you're going to go to a health food store, get the

03:40nitrate-free organic bacon with sugars less than one gram. Okay. Bacon, by the way, and pork has high

03:49levels of vitamin B1. And for those people that are saying bacon is unhealthy, yet they're consuming

03:53chicken, I would beg to differ because chicken is really disgusting unless you're doing, again,

04:00from the farmer's market. Okay. Nut butters. You can do almond butter, peanut butter. Make sure there's

04:06no sugar in it. Maybe a couple of tablespoons. Now, the reason for this is to give you enough fat,

04:14especially in the beginning, so you can go longer, okay, without getting hungry. You know, you're

04:20eating at 12, you have a hamburger or a piece of meat or any, a lamb or whatever meat that you want,

04:27three to six ounces. Let's say you're younger and you have a faster metabolism, then you do eight

04:33ounces. Let's say, for example, you're an athlete, you do eight ounces. Let's say you're a very large

04:38person, you need more protein, do eight ounces. I wouldn't want to go over eight ounces per meal.

04:44Now, we're not talking about actual protein grams. We're talking about the actual product of meat

04:49itself, okay, three to six ounces or eight ounces. So you don't have to calculate the grams inside that

04:56meat. It is a big difference. And then we consume our vegetables. You can steam them. You can have some raw

05:02or the salad. I do a lot of salads. We need a large amount of salads. So some people break up their

05:08salad between this meal here and this meal, and they do maybe five cups and five cups, or maybe

05:13four cups and four cups. I mean, four cups is not that much. It's kind of like a medium-sized salad.

05:20I personally do all of my salad at one sitting. I'll do like 10 cups, and sometimes I'll do more than

05:27that. So I'm used to it. If you feel worse with consuming those greens, that means that your

05:34microbes are not quite in the right place. You might have a condition called SIBO. I'll put a link

05:39down below, in which case you want to cut back on your vegetables, because what's going to happen,

05:44the fiber in the vegetable is going to retain fluid, and you're going to feel bloated, and your

05:49weight loss is not going to come off. It's not because you're not losing weight. It's because you're

05:53retaining fluid. Just realize you want to feel good after consuming this, and you may have to

05:58eat small amounts and gradually increase it, because guess who's eating the fiber from your

06:03vegetables? The microbes. And they might not be plentiful enough to do that. So there's many

06:10different reasons. I'll put a video down below just on that one topic. Olive oil, balsamic vinaigrette

06:15is a great dressing, maybe a handful of nuts, some seeds, because we want that fat. So this is like

06:22one option of a meal. This is another option of a meal, just to give you an example. I put a link

06:27down below to my website because I have a lot of different examples of different meals. I have a

06:31whole recipe. But this would be an example of a typical meal for someone. Okay, let's say you do

06:36fish. I love salmon. Salmon is one of the best proteins because it has omega-3. We want to do

06:43quality protein. So you can also do sardines. Believe it or not, there are good fats in sardines. I did a

06:50video on that. Or seafood. Okay, this gives you the iodine. So you do your fish or seafood,

06:55your salad. This is for your dinner. And a fat bomb. What is a fat bomb? It's like a little cookie

07:00with healthy fats in it. You can make recipes for this. A lot of people consume a fat bomb

07:04just to get them satisfied so they can go from one meal to the next. As your body adapts to fat

07:10burning, you probably won't even need that because you're burning your own fat. But in the beginning,

07:14it's really helpful. Here's another option for some food. You can do chicken with the skin

07:20preferably, nice and crispy, or chicken wings. Let's say you do, again, three to six ounces of

07:27chicken or chicken wings. Do your protein. It's moderate protein. Asparagus, okay, or any other

07:34vegetable that you like, or your salad. And then you do olives as your fat, okay? I do a lot of nuts

07:41myself. I do that after the meal to the point where I'm like really satisfied so I can go longer. But

07:47the key is not snacking at night. So you want to add enough fat to go from this meal all the way

07:54to breakfast. Now, the number one weakness people have, I just realized, was boredom. So you're going

07:59to have to keep really busy right here and make sure you're not bored so you don't eat the wrong thing.

08:04You can consume your vitamins. It's not a problem any time of the day.

08:07Okay. Apple cider vinegar, a teaspoon, and some lemon is really good to have when you drink water.

08:13Coffee in the morning, try to just do one. You can do tea. You can add some Bulletproof. That's

08:19MCT oil, coconut oil. You can put that, blend that in your drink if you want, especially in the beginning

08:25to allow you to go without having the first meal. Not a problem. But if you find that that slows down

08:31your weight loss as you do this over a period of a couple of weeks, then you might want to drop out

08:35the extra fat. Urge to snack. That means you need more fat and more greens, more vegetables. Those

08:43two things will solve the problem. If you crave bread, you need more B vitamins. I recommend

08:48electrolytes, a good powder, and B vitamins and or nutritional yeast. You can get them in tablets.

08:56Very important just to make this transition smooth so you have no problems. Sea salt. Don't be afraid to

09:03add more sea salt because you're going to need more salt. You're going to dump more fluid on this

09:07program. And so you have to replace it. The best time to exercise is when you're fasting. So in the

09:11morning, okay, it's actually you'll get better benefits. Realize that it could take longer to

09:17adapt. But the way that you know you're in hardcore ketosis is that you crave nothing. You're not even

09:24hungry anymore. That's when you know it's really working better than any other test. This should give

09:29you the next layer of information or knowledge you need to know. And I will see you in the third video.

09:37Hey, if you're liking this content, please subscribe now. And I will actually keep you updated on future

09:42videos.

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