Top 10 No Carb Foods With No Sugar (Low Carb Keto)

https://youtube.com/watch?v=BGtmeLX5nGo

Hello Health Endorses. Today I want totalk about low-pitched carb menus and no carb meat and the real reasonpeople are on low-pitched carb nutritions in the first place. What are the best kinds of foods to get health and contact your goals coming right up a low carb diet is often consideredsomething under a hundred grams or even under 50 grams of net carbs per period and for a ketogenic dietoften people try to get even lower like 25 or 30 grams per dayand some people go on a zero carb nutrition but while we do want to keep the carbsunder control is that really what we’re looking for well it’sreally the insulin response that we’re looking forand carbs are not the only food that willtrigger insulin protein and fat too trigger alittle bit insulin so we want to understand a little bitmore about the meat that we opt than only the carbohydrates when we talkabout a zero carb nutrient there’s really no such thing in myopinion because true-blue zero carb those are things likewater and apple cider vinegar and tea andcoffee they have zero of all the macronutrientsand zero calories so yeah that’s what you can use during a fast but theycan’t sustain us in the long run what we’re reallylooking for is the insulin response and carbs are the firstthing to cut back on because carbs turn intoglucose and glucose invokes blood sugar and it does itinstantaneously it does it as soon as you kept the food in your cavity you havean insulin response because your body smells that sweetnessprotein has amino acids that can turn into carbs into glucosebut it does it much much slower and fatty contains something announced glycerolthat can also turn into a little bit ofglucose but it does it’s super gradual and it doesit much later so even though we want to cut back oncarbs i think there’s more to understand about a zero carb nutrition i’m not opposedto carnivore but people who go on acarnivore diet and ingesting a great deal of protein they’re nottechnically on a zero carb food because even if they are the meatdoesn’t have carbohydrates in it the proteinturns into glucose relatively quickly so it’s just different forms of energythat trigger different kinds of insulin the first category is fatsand lubricants they are the first best replacementfor carbohydrate and carbohydrates and even though they can’t sustain usin themselves they do have calories and they’re quitefilling but they have a particularly very low insulin response so things like coconutoil and olive oil they’re a hundred percentfat by force so obviously a hundred percentof the calories come from fatty and then something like butter which isabout 80 fat but it has some irrigate and traceamounts of protein and carbohydrate but the overweight is so dominant that it’s9 9.5 percent of calories from fat so for all practical purposesbutter and these pure flabs are the same thingand this is what you fill up on if you’re on a very low carb diet andyou’re looking for extra calories then this is where you various kinds of surpass itoff next list is fleshes and we have things like chickenwhich is four percent overweight depending on the part of the chicken you get2 5 protein so now we have 26 percentage of calories from fatty andabout 74 from protein so three districts protein2 5 percentage fat approximately but if we pick something alittle more fatty like salmon has twice as much fat nowthe percentages vary rather quickly so even though they are beings eat carnivore and theythink oh they’re gobbling all protein that’s notreally true because it doesn’t take a whole lot of fat inthere to become dominant in terms of caloriesalready when we’re at 10 percent obesity in beef then the solid is alreadyover 50 of the calories so remember that the carbstrigger the most insulin the protein happened next with a moderate but the fatis insignificant it various kinds of slow-going things downso as we get things with more overweight in their own homes as this percentage goesup then the insulin response goes down and by the time we’re up to 15 percentfat in the beef now we are at 62 percent of calories andif we can find beef that’s 25 solid or if we eat itwith a overweight sauce or something now we get 76 of calories fromfat even though we’re just eating meat which some people think of asmostly protein another big-hearted cause with the food is howfull or how hungry do you get when you eat mostly carbohydratethen your glucose and your insulin is going to fluctuategreatly and any time it goes up and down you’re going to getmuch hungrier when it goes down if you eat somethinglike carbohydrate or refined carbs it’s going to fluctuate greatlybut if you eat something like meat with fatand protein then it’s going to fluctuate much less so you don’t have the moodswings you don’t have the vitality sways you don’t have the hunger swingsso it’s much easier to stick to next food is eggs egg has about nine percentfat and 12 protein so it’s also thought of often as aprotein food but calorie prudent it is 60 of calories from fatand exceedingly very low basically detect amountsof carbohydrate now let’s look at what a lot of people think is like thestandard that we’re striving for with a ketogenicdiet we’re trying to eat perhap 2 000 caloriesand we’re looking to get 5 or lower levels of calories fromcarbs that implies about 100 calories or 25 gramsof net carbs per period and then we snack moderate proteinand we fill up the rest on fat so now we see thatan egg is well below in terms of carbohydratesand then when we know what we know about the insulin response fromfat versus protein then this is going to fitpretty close in with a ketogenic profile other popular picks on a low-carb dietare dairy now there’s dairy with lactose and dairy without lactose when it’swithout it’s called cheese and it’s pretty highin fat it’s relatively high in protein so 34 or so 30 ish percent paunch retrace extents of carbohydrate gives us75 percent of calories from overweight and 24 from proteinso again a particularly ketogenic food when it comes to cheese they’re pretty similarwhen it comes to solid and macro so a brie or a cheddar or agouda they’re all going to have same nutrient charts but when itcomes to other forms of dairy dairy with lactosethere can be huge differences if we start off withheavy cream for example we have 35 to 40 percentage fatty in thata little bit of carbohydrate so 95 of the calories collected from fat and onlythree percent from carbohydrate if we cut back on the solid a little bitlike sour cream it’s about half as much fat in it but the percentageof calories from overweight is still 90 percentage and the carbohydrates are just slightlyhigher so that they are able to still fit a ketogenic or low-grade carbprofile but when we get to skim milk this is where we really needto pay attention because the overweight material is very very lowand proportionately it is more carbohydrate in therethan than the richer ones because the fattakes up more area so now we have seven percentage of calories from solid simply versus9 5 in paste and now a whopping 56 percentage of calories in skimming milk comefrom sugar then if you think about it you’regonna use a magnanimous scoop of sour creama bowl a few cases tablespoons or you’re gonna put one or two tablespoons of creamin your chocolate or with your dessert but with skimmed milk you’re going to deplete awhole lot more so these carb grams the sugar is going toadd up pretty quickly this all these amounts are per 100 gramsthree and a half ounces so these grams by force are basically a percentageso five grams in three and a half ounces that’s going to add up pretty quick nextcategory is leafy parks and some people think thatbecause all veggies are virtually allcarbohydrate that you should avoid them but we need to understand again whatimpact do they have and how do they affectinsulin so if you eat something like lettucethen it has virtually no fat it has a little bit of protein a little bit ofcarbs if we break out percentages per macroscalories from from the different kinds then we find3 9 percentage of calories from carbohydrate and that soundsdreadful but it doesn’t really matter because there are so few caloriesthere’s virtually no calories in there at all so you don’thave to worry about it additionally there is a ton of fiberand a ton of water so this gets absorbed extremely slowly so you want to think ofthese nutrients as filler fabric that don’treally enter the equation at all and they’re still good for you becauseyou have fiber and “youve had” mineral and the fiberfeeds your gut bacteria and the minerals aregreat for everything that your mas does if we have arugulaor if we have spinach then the numbers changeslightly but not very much these are still basically the same thingthink of them as good filler that doesn’t matterso when we compare these crowds to the keto macrosof 75 20 and 5 what we want to think about is what arewe going to have with these with these vegetablesso let’s say that we just have loot plus2 tablespoons of additional innocent olive oil well now that extra damsel olive oil isgoing to totally dominate the picture so simpletwo tablespoons is going to take the overweight percentage calories to 97 percentand the carb calories down to two so again they’re just filler whateveryou munched with them is what matters next categoryis non-starchy vegetables so these are notleafy vegetables but they’re almost as low-toned carb so thingslike broccoli and cauliflower and bell pepperthey’re going to be very very low in solid they’re going to havea few grams of carbs 2 3 4 grams so againeven though the percentages from carbs look devastating with 50 5568 it doesn’t really matter because there’s so few calories that if you havesomething with it like a flesh or fish or some overweight then that is going todominate the picture perfectly so these don’t really matterall you have to worry about is count up the total number of carbsand make sure that they don’t get out of control nutsand seeds are very popular snacks on a ketogenic diet and my favoriteis going to be macadamia it’s the highest in fatvery low in carb so 93 percentage of calories come fromfat and 3 percent collected from carbs pecans are going to be very close tothat profile and walnuts are also greatbut they’re going to be a little bit lowest in solid and higher in protein so ifyou’re really trying to restrict your proteinthen you might want to limit the walnuts butall in all the percentage from carbs is extremely low and the percentage fromfat is very high so it’s a awfully ketofriendly course to go my two favorite seeds aregoing to be flaxseed and hemp grain and alsochia seed is quite similar to flax these are going to be a little bit lowerin fat but still quite high they’re going to have 83 and7 2 percent of calories from overweight they can beextremely low in carbohydrate they do have somecarbohydrate but it’s fiber so again you can subtract thatnext up are two of my favorite fruit most people call themvegetables of course and that’s avocado and olivesthey’re high-priced in fat that’s why they make avocado oiland olive oil it’s very easy to simply constrict those fruits andget straight oil out of them they’re very low in proteinvery low in carbs so 90 percentage of calories come from solid in an avocadoand 86 percentage of calories in olives now here is what people usuallyrefer to when it comes to fruit and berriesand here are the only ones that i think fit on a regular basis into a low-carbor ketogenic food you still want to watch the amounts butthese are things that you can have in moderation blackberriesraspberries and strawberries those are the lowest blueberriesare a good part higher but you could have a little bitoccasionally all three of these have right aroundfive grams of carbs which is all sugar in this case and they’repercentage shrewd of course the carbohydratesare going to be dominating so it’s not a great thing if you eata entire bowl if you devour a pound worth whichyou could easily do then that’s going to throw you out of ketosis it’s going totrigger a assortment of insulin and mess up your planbut if you assess it out and you have like half a cupwhich is about a hundred gram will get youfive grams of carbs but now too keep in mind that it’s gonna matter whatyou have it with so if you take four tablespoons of heavywhipping cream together with half a cup of berries now the macros aregoing to change now you have 85 percent of calories fromfat “youve had” 11 from carbohydrates so againyou can’t eat just paste and berriesbut you can treat yourself to a little bithere and there it’s a nice dessert set some stevia on ithalf a cup of berries a little bit of cream and as long asyou don’t overdo the amounts you’ll still be fineif you enjoyed this video i think you’re really gonna ardour that one nextthanks so much better for watching i’ll see you next time

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