So i wanted to do this one video
to explain the most important
tips and tricks
with doing keto and intermittent fasting
all in one video it’s not going to be a
terribly long video but i wanted to
cover the most important things to help
you be more successful
and really experiencing the results that
you’re looking for so let’s start at the
beginning
you wake up in the morning what do you
do well most people drink a cup of
coffee right so the first goal is to
skip your breakfast
and the best way to do that is to
add some mct oil in your coffee
start with one tablespoon because if you
start with too much you can end up with
diarrhea
so mct oil is
a type of fat
usually from coconut oil that’s going to
allow you to
not be hungry for the next several hours
okay so you put that in your coffee you
mix it up if you work up to two
tablespoons you’re gonna find that
you’re really not gonna be hungry it’s
gonna actually give you energy now what
i normally do is after the coffee and
you can do this before the coffee
i like lemon water but i take the whole
lemon and i blend it with water
i don’t take the juice of the lemon
anymore now it’s going to be very very
tart so you can add
you know several drops of stevia or what
i do is i put my electrolyte powder in
this mixture like one scoop that way you
get the potassium magnesium so you have
more energy so we have this super
powered lemon water with electrolytes or
without it that gives you a lot of
vitamin c but it also gives you
something called citrates
which help
prevent
kidney stones okay so now that you’re
not hungry
in the morning you go all the way to
noon and you have your first meal
i recommend doing maybe a tablespoon of
apple cider vinegar in a glass of water
drink that
that will help you digest it’s also
going to help your blood sugars but you
don’t have to necessarily do it before
the meal you can do it
while you’re fasting but apple cider
vinegar is a really good thing to take
when you’re doing this for energy for
blood sugars to help speed up the
improvement of the insulin resistance
now as far as the meal goes i always
recommend doing your vegetable or salad
before your protein why because i found
that if you’re going to do what i
usually recommend is between seven to
ten cups of vegetables per day which a
lot of people can’t do that initially
that means you’re gonna have to do a big
salad right i mean a five cup salad is
not that big and maybe you could do five
cup salad and then for dinner do like
three cups or two cups right it’s not
hard to do that now if you’re doing
other vegetables like broccoli
cabbage
brussels sprouts more dense vegetables
you’re not going to be doing seven to
ten cups okay maybe you do four to five
cups so i recommend in doing the
vegetable or salad first because it’s
that way it seems to work out a little
bit better so on the salad
one thing that i do that actually tastes
quite good is i sprinkle
nutritional yeast flakes on the salad
it’s a way to get my b vitamins uh
through the day and it will definitely
reduce your stress and it actually
tastes a little bit like parmesan cheese
so it’s a a great thing to sprinkle on
your salad i would highly recommend
getting the one that’s non-fortified
because the fortification they put these
synthetic vitamins in there and i’ll put
a link down below if you want more
information on that the two major groups
of nutrients that i recommend as a bare
minimum would be the electrolytes and
the b vitamins
when you’re doing keto to prevent the
keto fatigue the keto rash and any other
symptoms because when you first start
this you’re going to dump a lot of water
and you’re going to lose a lot of
electrolytes and some people get really
tired after they do this and they become
dehydrated so we want to put back in the
electrolytes plus when you’re burning
more fat
you do need your b vitamins and a lot of
people are
borderline deficient going into this so
they may have fatigue if they don’t add
the b vitamins one of the best sources
of the b vitamins is nutritional yeast
so you have your vegetable your protein
okay
how much protein
well that really depends on you know
your metabolism your age if you’re male
or female i usually recommend between
three to six
to seven to eight ounces of actual
protein now if you’re younger and you
exercise have a little bit more but if
you do too much protein especially at
dinner that could keep you from sleeping
at night all right so at the end of the
meal
i like to add some additional fat why
because
that way i can fast longer and i’m more
satisfied so i might consume a handful
of pecans i might do a whole avocado i
might do
macadamia nuts i might add more olive
oil to the salad.
