Is Keto TOO Much for You? Do This Instead [Lower-Carb/Better-Carb]

keto diet is a very low carb diet the purpose of a keto diet is to encourage your body to produce ketones which are breakdown products of fat metabolism ketones can be measured and if your body is producing them you are burning fat in other words a keto diet is an effective fat loss diet but what if it is too extreme for you restricting your carb intake to around 20 or 30 grams per day cuts out a lot of favorite foods and limits fruits and other plant-based Foods so what do you do if keto feels Out Of Reach you can get fat loss results by simply reducing your carb intake and making better carb choices this video explains the difference and how you can enhance this less extreme strategy to make fast healthy progress so low carb versus keto what's the difference plainly stated it is simply the number of grams of carbohydrates you consume well there's no established cut off point it is generally accepted that for a person who eats 2 000 calories a day to be considered a low carb Dieter their daily carb intake needs to be below 125 total grams to be considered in the keto range their consumption would drop to less than 50 grams per day now some of you feel that it is splitting hairs to think of a keto diet and a low carb diet as separate strategies however I make that distinction because of the degree of food restrictions from one to the other which I will go over in a minute but one thing I've noticed is that we fight a lot about dieting it seems like picking a diet is like picking a team so you are either in Camp keto or Camp Mediterranean or Camp paleo or Camp vegetarian and if anyone disagrees with our perspective we hurl insulting comments at them unfortunately when we focus on the differences we Overlook the similarities the reality is that all of these diets cut out the same diet Destroyer Ultra processed foods because nearly 60 percent of the calories consumed by Americans are Ultra processed foods cut them out and you'll lose weight and improve your health so all of these diets are a step in the right direction Ultra processed foods are things like soda potato chips sugary cereals Cookies Cakes candies chicken nuggets french fries ice cream and many of the toppings and dips that go with them not only are these Foods the first to go in any healthy diet most of them are high carb foods so cut them out and you're already headed toward a lower carb better carb diet now when we talk about carbohydrates the focus is on plant foods for a very good reason plants make carbohydrates through photosynthesis so if it is a plant it contains carbs a few animal-based foods like dairy products may contain carbohydrates but for the most part carb foods are plant Foods this is why a keto diet limits plant Foods if you do not want to go to that extreme then aim to eat a lower carb better carb diet that is achieved by choosing foods with a favorable fiber to carb ratio I have a blog post that goes into ranking the best to worst carbs and I will point you to that post if you would like a more in-depth list but for a quick reference plant foods with the best fiber to carb ratio include non-starchy vegetables lower carb fruits and raw nuts and seeds so think about building your diet around a large salad with slices of avocado berries nuts and seeds for one meal and having a cooked non-starchy vegetable like broccoli asparagus or cauliflower as a side dish along a protein entree for another meal animal-based foods like meat fish and poultry make great entrees because they provide protein and fat without carbs if you're a breakfast eater eggs are an additional source of protein and fat and what you're doing by building your eating day in this way is continually feeding yourself foods that promote fat loss to say it more clearly foods that contain protein fat and fiber promote fat loss because they digest slowly and prevent blood sugar and Insulin spikes what that means to you is that your hunger stays under control longer and the energy from your meal is slowly released providing a nice sustained level of energy with less leftover energy to go into fat storage then when you have lower carb better carb food choices under control you can add weight loss accelerators that may actually allow your body to make ketones in other words following a keto diet is not the only way to coax your body into making ketones ketones are produced when your body's primary fuel which is glucose is running low a ketogenic diet leads to the production of ketones because there are so few carbs to raise blood glucose however any action that sufficiently depletes glucose will result in the production of ketones these actions include intermittent fasting and exercise so by combining your lower carb diet with these actions you improve fat burning some people will find that they must keep their carb intake in the keto range to continued losing weight but an individual's carb tolerance is not something you can predict it is something discovered through experience so if starting a keto diet is intimidating start with a lower carb better carb diet and go from there if you would like guidance to get started download my zero one two three strategy by clicking on the icon on screen or the link in the description area the strategy will work for any healthy eating preference because it helps you get sugar and refined Foods out of your diet and Whole Foods in thanks for watching have a great rest of your day

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