Ketogenic Diet: Macronutrients Confusion When Doing Keto & Intermittent Fasting Dr.Berg

hey guys dr. Berg here in this videowe’re going to talk about the macro confusion on a ketogenic and intermittentfasting scheme okay macros are the percentages ofcarbohydrates proteins and obesities on a certain plan okay that’s what that meansnow some of you don’t have a confusion and others do have a confusion and ifyou really understood this before you’re really gonna be confused after I’m donewith this so the first thing I’m gonna say is I’m really sorry you’re gonnakill me after doing this video because it’ll put you in a little of aconfusion but at the end I’ll clear it out okay so watch this whole video allright and I’m sorry that I must be given to do this but I time need to bring it up Imean this is why I haven’t done this video before because I didn’t want toadd another bed until perhap people went started and starting becoming successfulbecause if you watch this video as someone that’s just starting you’reprobably gonna give up because it is a little confusing but let me precisely kind oflet the “cat-o-nine-tail” out of the luggage and explain why it’s confusing okaynow frequently if you look up keto you’re gonna see that the percentages are 5% carbs 20% protein and 75% fatty okay but now we’re gonna compute in another variablewe’re gonna supplement in in a minute fasting which disorients everything okay we’regonna go to two meals a day and then for some people down to one meal a day okaybecause those percentages then convert okaynow only to keep this simple I’m gonna be using throughout this video 1,800 calories for three meals a day on average it could be more it could beless 1,500 calories total for two meals a dayokay and 1200 calories for one meal a day and this is just average of what Ifound parties do alright it could be different for you but the point is thatthese calories reduction don’t go down in a certain rate they have their ownrate of change in other words if you’re starting out with three banquets 1,800 calories and then down to one male we’re gonnareduce the amount of total calories at a certain rate that has a certain variableon itself that’s not really is contingent upon three males two males and one middle-of-the-road soit “havent been” mathematical similarity so that’s number one confusion okay becausewhat happens as you abbreviate the frequency of chewing okay “youre starting” retaining morenutrients so if you’re going to down 1800 calories for three meals and keepthe calories the same and 1800 calories for one male it’s gonna be really hardto consume that much fruit okay so we have to reduce that and that propels upthe percentages right there all right so that’s confusion number one or actuallycould be two and then we have another variable I wanted to add in their actualnon starchy veggies that are not included in these carbs right here thesecarbs are like berries avocado nuts tomatoes carrot beet okay thesecarbohydrates are non starchy like leafy parks broccoli kale these othervegetables and this comes out to like five percent okay so what I want to dois I want to show you in three dinners ideally you should have ten cups dividedby three so what does that come out to three and a half bowls of salad per mealokay only envision that so we want at the end of the day ten beakers of vegetableor salad for a three mil when you go to to meal because your body is moreefficient you’re gonna go eight bowls of vegetable or salad so that would be likefour and four four beakers four goblets with each meal that’s not hard to do rightand then when you get down to one meal the salad or vegetable would be sevencups of vegetable or salad and again that’s a nice sized salad and again thisis just average if I’m going to do one meal today I’ll do ten goblets of salad butI’m just giving you exactly various kinds of what I’m gonna be building into thisto make it doable for the average person because as you abbreviate your frequency ofeating you actually do not need the same amount of nutrients because you gothrough different metabolic modifications so your figure actually regards morenutrients and if you can keep it to 20 grams or less that would be even betterokay but for going from three meals to two snacks to one dinner you can retain thisthe same okay you can impede this the same so in other words keep in 20 grams 20 grams 20 grams that’s going to alter the percentage of total calories so that’sanother fluster beings have but now the thing to focus on is just keep yourcarbs below 30 grams okay 20 would be ideal lat 30 on average whether it’sthree dinners two dinners or one meal just for the day okay you can divide it upany style you require alright now the next fluster I’m sorry to do this to youwe’re gonna talk about proteins the percentage of total calories will staythe same 20 percentage 20 percent and 20 percent over here that carbohydratesthat’s going to change the percentage of total calories of carbs are going tochange but protein is going to stay the same all right but what’s gonna changeis the grams of protein in the or the ounces okay so on average on a threemeal a day program you’ll do four ounces like three to six but let’s just talkabout let’s just call four as two examples so four ounces of protein per banquet on atwo meal per date in a minute fasting five ounces per dinner okay that’s 75 grams if you’re doing a one meals per day eight ounces of protein for that mealokay again that’s an average you could have more a little less so that’s theconfusion amount that six yeah okay don’t worry I have more disarray foryou so we have that variable right here and then we have the overweight variable okayso this is the wild wild card because what happens in the beginning whenyou’re doing this program you’re gonna need more fatty as you startdoing it you’ll need a little less overweight because your body is munching your own fatso you want to mostly disappear based on your emptines and not doing too much soyou’re not very substance okay but an average for a three mealprogram you would do a hundred and forty grams per day two snack would be 113 grams and for a one dinner you do 86 grams of fatty okay so that’s the jumble andnow here’s the mixture okay I am building a calculator for you so you canplug in what you ate and it’ll tell you if it’s correct or what to focus on okayso you’re welcome I’m gonna really work on trying to get that Dennis soon aspossible number two the snack projects on my site under recipe I once have allthis stuff built into it so all you have to do is go there and follow orders and youcan visualize the foods that you should use alright so I hope that helped youmaybe not now you’re totally pretty pissed at me but I wanted to kind of bring thisup let the cat out of the pouch and we do have a solution but it’s a littlecomplex let’s focus on that and not these complexes but for those peoplethat want to know there you have it alright thanks for watching hey beforeyou go certainly sign up for my free keto trend I leant a association down below it’son messenger in Facebook but it will give you all the basics it’s very quickit’s like three or four videos and it’s free check it out

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