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What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re going to tread in dangerous sprays, now. We’re going to talk about nutritions. We’re going to talk about Keto dieting becauseright now I is a lot of questions, and people want to know “What does Jeff think about Ketodieting? ” I ever wonder whether it’s that they actuallycare about what I mull, or they’re just looking, and hoping that I’ll agree with Keto dieting. But you might be surprised by the end of thevideo because I’m not going to come out here and all out rip Keto dieting because for me, at the end of the day, if something works for somebody, and it helps them to get inshape long term, though.That’s my non-negotiable. It’s got to work for you long term. Then I’m happy. The spot of this whole channel was to makesure that you guys are getting information to help you get fit, to help you get healthier, to help you get stronger. So when we speak about ketogenic dieting thefirst thing I want to do is clarify what it is because some people don’t really know exactlywhat it means. You’ve heard a lot about it, but you dontknow exactly what it means. It represents, basically, altering around yourmacronutrients jolly greatly. Reasonably much, differently from the lane a lotof us snacked. That is: going to see a very high fat food. About 80% of your total calories intake ina day is coming from fat, and overweight sources.Then certainly, truly, certainly understating yourcarbohydrate intake down to almost nothing. Less than 5% of your total daily caloriescoming in from light-green, leafy vegetables. None of the more traditional rice, beans, potatoes, fruit, bread, sweeteneds, pasta; nothing of that nonsense. That’s all out. Then, filling in the divergence about 15% -2 0% of your food from protein. So what that leaves us is a diet that’s richin flesh and fish, heavy creams, seeds, oils, nuts, eggs; that’s what you can eat. So whenever I talk about foods the one thingI try to always do is never say “This is the only way to do it.” A lot of people right now that are espousingthe benefits of ketogenic dieting are saying “This is the only way to be, and this is thehealthies way to be, and this is the only thing.” That’s total bullshit because people, I havenever done a daytime of ketogenic dieting in my part living and I can stand up now every, single daylight for you guys in the same condition, the same shape, and I’ve never done that.So to say that’s the’ merely’ action to do it isnot true. You guys is a well-known fact that. There are a lot of different ways that peoplecan lose weight, and lose torso obesity. So the first thing you have to consider is: what is it that you’re trying to accomplish? Are you trying to do something short term? Because if you are, if you’re trying to getsome short term weight loss not necessarily the fatty loss ketogenic dieting could beyour savior. If you’re trying to get ready for something, some wedding, or you’ve got to go into a game, or whatever you’re doing; it could be a saviorfor you because it’s going to allow for rapid weight loss.I say’ weight loss ‘, not overweight loss, becausethere’s a difference. When you lose weight via ketogenic dietingin a very short period of time, you have to understand that what you’re doing is, you’redepleting your body of its accumulated glycogen. Store glycogen is also store water. You will lose a lot of form ocean when yougo on a ketogenic nutrition, in a short time. So your weight loss can be substantial. A mas of load in a short time. However, that has its downsides. When it comes to performance, your glycogenis a source of fuel for your muscles and if you sap all of your glycogen the intensitylevels of your workouts are going to suffer. Your cortisol fractions will also, likely, playoff that. If you try to attempt to workout hard-bitten whenthe tank is pretty much sapped, your cortisol stress degrees will go up, too.That’s not a good thing for long term musclegain. So people will talk about the inability togain a lot of muscle. I’m not just talking about continuing it either. I’m talking about, they want to gain muscle. Really what we’re talking about is’ can youeven preserve your muscle on a ketogenic nutrition ‘. Unfortunately, there isn’t a lot of long termresearch out there. I predict one section that mostly said thereare 11 studies done in a six month period solely on jocks, and their abilityto set retain muscle , not even gain muscle retain their muscle during thatperiod of time, and only 3 of them pictured their capacity to do so, while eight did not. So that’s still not even talking about longerterm than that. So back to your goals. If you are looking for something long term, it had better be sustainable. I have a problem with macronutrient exclusiondiets.I dont attention if it’s fatty exclusion. I dont care if it’s carbohydrate exclusion. I dont care what your tactic is. Exclusionary foods dont truly do so welland they deserve the word ‘diet’ because they do not become long term solutions. And I hear you. I know you’re going to write on the video”I’ve been keto dieting for five years, for the last 14 months, I’ve been doing everythingI’m supposed to do and I still no problems for me.” That’s good, and you are the exception tothe rule. As I said in the beginning of the video; that’sa good thing. Ultimately, find what’s going to work foryou. But if you can’t stick with it then I have aproblem with it.If you can’t imagine “peoples lives” where I justthrew the word ‘five years’ out there if you can’t imagine a life where five yearsfrom now dont talked to me about even a year from now we’re in a much longergame now on this path. I talk about a much longer term that we’relooking for now. If you can think that five years from nowyou’re still going to be able to do that, then go for it. Go for it! Because there are some benefits. There are definitely some benefits to that. The most importantly benefit is: it finallyworked for you. I will add another caveat here, too. Parties will sometimes say “I’ve never feltbetter than when I was on a keto diet. So, Jeff, what you’re talking about in termsof’ rejecting intensity positions ‘, and’ not enough intensity in my workouts ‘; not true at all. I’ve got more.” People, think about where you’re frequently comingfrom if you’ve entered the phase where you already know that you need a diet.You’re probably dramatically overweight. You once have low power because of yourweight issues. You need a solution. Anything you would have done at that point not consequently keto but anything you would have done to eat healthier wouldhave allowed you to start feeling better, to have more exertion. So you can’t definitely equate the two. Any type of diet, at that point, that helpsyou to lose weight, you probably would have attached yourself to as “Hey, male! I feel so much better because I’m doing this.” But again, that doesn’t detract from keto. It doesn’t. It’s just that you’ve got to make sure you’rekeeping your eyes open that it could have been from the overall weight loss. At the end, guys, I’m someone thatespouses eating all the nutrients. I think you should ingest carbohydrates, I thinkyou should devour protein, I think you should snack flabs, I dont think you should excludeany of them. I think this opens up a lot more possibilitiesto the meat that you can eat.I think you should still make sure that you’regetting enough fiber, because in a ketogenic diet you’re not getting enough fiber in yourdiet, and that could lead to other issues. But it becomes, most importantly, more sustainable. The less that we, as humans, are restricted, the more free we feel; the better we tend to do with things. Here, when it is necessary to our nutrition, I thinkyou need to start coming a better education in the long run about how to eat healthier. Yes, you can have all the macronutrients, but choice the right ones. Choose the liberty versions of those.Make sure you’re eating healthier food optionsand thats going to help you sustain low torso fat ranks without having to cut outanything. But if you can do it, and it’s working foryou guys; I rightfully, genuinely believe you should continue doing it. Keep doing it. There are other health benefits from it. Especially in neurological diseases. They’re feel, in some studies, that reallyunlocks some potential there too, and that’s a great thing. All right, guys. Again, if you’re looking for our nutritionplan I literally bring out the one that I follow, the one that I believe is sustainable I gave it out step by step in our ATHLEANX training program.That’s over at ATHLEANX.com, in our ATHLEANXtraining systems. In the meantime, if you have other questions, if you want me to cover other things make sure you leave your notes below. And always subscribe to the videos, people. If you miss one you’re going to detest yourself. So you’re going to want to make sure you turnon your notifications and also watch our recent video. We’re always trying to bring you the bestcontent we can now, and cover the things you want to see. All privilege, guys. See you soon ..