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let's talk about how to choose your proteins
wisely now the problem with protein is that in nature protein never comes as a complete
protein it comes with fat and there's such a thing called the insulin index which looks at the
protein effect of insulin so in other words the leaner the protein the more the spike in insulin
if you want to get into ketosis very very deeply you don't want to do the lean protein you want
to do more fatty or protein now if we look at the ketogenic diet as far as a pie chart
five percent should be carbs and i failed to also add another five percent for salad and
vegetables because i don't count those into the equation so roughly 10 carbs but half of that
should be vegetable and 20 protein and then we have 70 fat so we're just going to focus on the
fat the protein right now so if we look at 70 fat to 20 protein we're looking at the percentage of
calories and you can see wow that's a lot of fat to protein right it's actually three and a half
times more fat than protein but if we take a look at the actual weight in grams simply because
there's more uh condensed energy in fat than protein then we're dealing with a different ratio
we're dealing with 1.56 to one ratios so we're talking about weight okay because when people say
wow you're eating this high fat diet you're eating 70 of your calories fat it's really kind of like
a a little more than a one to one ratio so when you really look at it from a weight point of
view it doesn't look that unreasonable okay so the more that we can align ourselves with this
ratio right here the more truly keto it is now if we increase this even more we have more
fat to protein then we're going to generate more ketones and this is what they do for
epileptic children the diet is very very high in fat because they're trying to generate
enough ketones from the fat to really make it work and when you have more fat to protein it's really
good on your digestive system it's a lot better than doing leaner proteins and of course that
depends on what type of fat you're talking about but what happens too is when you increase
more fat you increase more stimulation of bile from your liver to actually digest the fat
people who are on a low fat diet end up with a deficiency of bile and they're more at risk
for getting gallstones which is interesting all right let's take a look at this chart right
here it's very very interesting so we have fat and protein we're just looking at kind of the
ratios here an egg is the one to one ratio so if you're eating egg maybe you add a little
more fat to that um you could do it several ways you could add a little butter or whatever
hamburger two to one that's a pretty good ratio twice as much fat as protein so hamburger is
a really good thing to do for keto i consume a lot of hamburger steak look at this one to two
wow most steak that you eat is just not fatty enough and people tend to cut off the fat they
don't eat the fat so if you're gonna do a steak maybe make sure you add more fat to that meal
all right chicken actually it's lower in fat higher in protein so there's twice as much protein
as fat but i'm not sure about this one because here's the point if you're eating this with the
skin with where there's some fat underneath it this might even out to a 1.1 uh ratio so always
eat the skin on on the chicken all right bacon one to one now you would think it'd be a lot higher
in fat it is but you're frying off all the fat so if you're doing bacon you want to actually add
some more fat to the meal okay look at this a pecan seven to one pecan is very very fatty
of course we're not talking about saturated fats we're talking about omega-6 fatty acid and
there's a little bit of carb okay there's a tiny bit of carb but pecans are a really good nut to
consume i consume pecans probably on a daily basis this is a good ratio all right now let's talk
about the peanut it's two to one it's good ratio but many times if i eat a meal i will have some
peanut butter with celery just to get a little bit more fat in the diet all right cod liver now
i'm not talking about cod liver oil talk about cod liver it's right here check this out icelandic
cod liver maybe you've never heard about it before there's many different brands most of them are
wild caught okay so that's the one you want to get i don't know if they get it all from the same
place but this is quite good look at the ratio five times as much fat to protein this is
definitely ketogenic food and the oil in it actually is all from the cod liver okay so i'm not
saying you're gonna drink the whole thing uh you could and maybe you should you can actually put
it in the refrigerator and have a little bit each day but yesterday i consumed an entire can it was
a little too much fat in one sitting but if you did a half of this you'd be great but yesterday
i was not hungry for the entire day i think i just had one meal and normally i'll have two but
this is extremely satisfying summer sausage now what is summer sausage it's a type of sausage
here's an example that you normally don't need to refrigerate it unless you open it up and then
you put in the refrigerator this one it says to refrigerate okay that's cool but this is something
that i consume on a regular basis as well of course this one is organic uncured summer sausage
the problem is trying to find summer sausage without dextrose which is synthetic sugar and
without nitrates now this does have celery juice and i did a video on this topic it's true that
celery juice does have nitrates and so therefore people say well it's the same as the nitrates you
would get from other sources right but there's really no studies that i could find that said that
consuming celery juice with the nitrates has any harmful effects so it may create some harmful
effects but if you know of a study put it down below but i'm still alive i've been consuming this
for a long time so this has organic beef sea salt all right and then it has organic honey
now i know what you're going to say you said not to have honey this is a very very
small amount i'm okay with it it's like one gram per serving so it's pretty low and then we
have organic spices cultured celery juice powder lactic acid starter culture but this is like a
two to one ratio so it's it's actually perfect if i'm in a hurry i can just chop this off i
might add some cheese to it i might just have it by itself and i'm good to go and also lucy
our little granddaughter who's two right now loves this and it's it's pretty healthy
and i know someone is going to want to know where do i get this you're going to have to
look it up i have no affiliation with these companies um but i will put a link down below of
of the names of these so you can do the research on them okay then we get to the macadamia nut
look at this 11.5 fat to a one protein ratio this is quite killer nut in a good way
all right sardines now check this out here's an example of some sardines you would
think it'd be fattier but look at it has twice as much protein as fat but it comes in oil
so a lot of that oil is going to shift this is probably going to be like a one to one ratio
so this is i consume sardines it's totally fine you need to do it but look at this
salmon 1.5 to 1.
So apparently salmon fits this closest it's the ideal keto food i
love salmon i love fatty fish i consume salmon on a regular basis salmon also has selenium to
counter any potential mercury that's in that fish but of course you want to do wild caught all
right in summary if you want to get into a little deeper ketosis focus more on the proteins
that are higher in fat thanks for watching hey before you go real quick i have a course
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