What is the keto diet and nine keto diet foods to add to your keto diet menu today? Let us jump
in. I’m Dr. Travis Zigler, and I’m Dr. Jenna Zigler. This is The Dry Eye Show. What is the
keto diet? Many of you have likely heard of the keto diet, but you may not
be sure of precisely what it is or how it’s done. In recent years low carbohydrate diets have become. I want to say all the rage, and there are
many of them out there. The keto diet has been promoted as a useful weight-loss tool. Is it safe and effective? That’s kind of what
we’re going to go through today. The ketogenic diet or keto for
short focuses on consuming healthy fats over carbohydrates and proteins.
What
This does it trains your body to burn fat as fuel instead of
sugar. What your body does is it takes carbohydrates, and it converts them into
glucose in your body, and that’s also known as sugar. That’s what your
body is using to burn for energy at all times, but when you are not giving your
body sugar, and instead you are giving your body more fat, then your body will
kind of train itself to burn more fat instead of sugar. This can lead to rapid weight loss in those people who are looking to do that, and it
can also cause a decrease in inflammation, which can help out with a lot of different conditions, including dry eyes for one of
those. The keto diet has many applications, and there are many
different ways of doing it. It’s even used to treat epilepsy in children
who don’t respond to antiepileptic medications, so just another new
application there but some of the benefits of the keto diet include fat
burning and weight loss like I said because your body is going to be trained
to burn fat instead of sugar.
It also fights inflammation. The keto diet has
the potential to reduce inflammation in your body which could be protective
Against cancer, Alzheimer’s disease, and dry eye like I said earlier. As far as the
cancer goes a keto diet can starve cancer cells, and there is ongoing research on that being done That kind of goes into like the fact
that cancer loves acidic environments get acid environments from processed
Foods, starchy foods, sugary foods like cakes, candies, and brownies. If you are depriving your body of those starchy
foods those processed foods you are making the cancer cells starve
essentially is what that is saying You also may notice an increase in energy because ketosis which we are going to discuss a
a little bit more in-depth later actually increases the number of mitochondria in
Your cells and those are the powerhouses for your cells. That is going to give you a lot of energy. It also has the potential to lower your blood sugar, which can be amazing for diabetes. The keto diet reduces insulin and stabilizes your blood sugar which is
why it can be great for those with diabetes.
Again this is the Dry Eye Show.
I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler If you’re watching this on YouTube make
sure you subscribe to our channel and if you’re watching it on Facebook make sure
you like The Dry Eye Show on Facebook but if you are not on YouTube head over
there and subscribe to our channel It is also The Dry Eye Show on YouTube. That being said, nine keto diet foods to add to your keto diet menu. When we
start talking about the keto diet, it’s essential to realize that we’re talking
about ratios. We are going to be tracking our fat protein and carbohydrates. When we are doing this and what you want with the keto diet is 75%
of your calories from overweight 20% from protein and 5% from carbohydrates.
The reason I emphasize the word calories there is it’s not 75% of the fat is not grams, and so when you look at a nutrition label, you are going to
see fat in grams. You are going to see carbohydrates in grams and protein in
grams. A protein and a carbohydrate equals four calories. Whereas in a fat equals 10 or 9 I think nine point something and so
what you are going to be doing is. It is going to be a little different when you
look at the actual label of food, 75% of your calories should be from fat 20% for protein 5% from carbohydrates. What I want you to look
for are foods that are high-density fats with low carbohydrates with some protein. We are going into nine foods that meet those criteria. First food is avocado oil and makes sure it’s organic avocado oil, and that pretty much goes
for all healthy fats. We will go through the three or four that we
recommend. A healthy fat should be included in your daily diet, and it can
be used both you can put it in your smoothies in the morning.
You can put it
In making a homemade salad dressing. We never recommend using salad dressing
made in the store. You can also use it for cooking, and whenever you are
cooking with healthy oil, make sure you cook at a low temperature because you
don’t want the fuel to burn as soon as the oil starts to smoke its damaged. Then it’s terrible for you.
The oils that we recommend organic avocado oil, MCT oil,
Organic extra virgin coconut oil, and olive oil as well. Olive oil is safe in moderation. With olive oils and nut oils. Olive oil is right for you but not for the keto diet. You can also look into grass-fed butter and ghee sunflower lecithin and egg yolks. Try to use olive oil and ethyl sparingly. Avoid trans fats and lousy vegetable oils and bad omega-6s. That is what most people eat.
That is like
Crisco. That is margarine. That is your typical. I can’t believe it is not butter. That is vegetable oil. Those are all terrible oils. The other food is going to be wild-caught tuna or any wild-caught fish trying to stay away from farmed fish and
any grain-fed meat, which is most of your produce. Look for wild-caught
Tuna, wild-caught salmon, wild-caught mackerel sardines, and anchovies. They are also a great source of protein with minimal carbs. Our favorite
food, thirdly avocados. Try to eat one avocado a day. It is full of healthy fats, and it also has a low carbohydrate. It has moderate protein not too much, but avocados are high because you can put them in everything. You can eat them straight. Our son loves them straight. You can put them in
smoothies. They are the perfect food for keto. You can have it with your eggs in the morning. You can make guacamole and enjoy it as I said especially if you eat more of like a vegetarian diet like we
do doing keto is a little more complicated we have not fully jumped into it yet because it does take a lot more work so but avocado is a fantastic
food to add to your menu there Eat one avocado a day and see what
happens Broccoli is our next one and other
low carbohydrate vegetables.
That includes broccoli, Brussel sprouts,
cauliflower, and of course, our favorites leafy greens, spinach, and kale. These are great additions because they have very few carbs, and they help keep you
full longer. Making a smoothie with all those ingredients combined maybe not
Brussels sprouts, but everything else can go in there actually. Perhaps Brussels is probably okay. You won’t notice it. You can also throw these into a salad at
lunchtime with some avocado, and then a healthy oil drizzled on top. It is going to
make a great food lunch item for ketosis. Avoid potatoes, sweet potatoes, starchy vegetables like carrots, and pumpkin, high sugar content, high
carbohydrate content. Next to food 5th on the list is coconut. We love everything coconut. Coconut oil, coconut flakes unsweetened, and just eating
coconut. For our son, I buy like the full-fat coconut
milk or coconut cream, and he only tastes that like yogurt. Free-range eggs are next on the list. Eggs are an excellent source of
protein, very few carbs, very high in fat, very high in protein.
They are great out there. Try that, and that is, of course, not vegan; it is vegetarian, though. Apple cider vinegar is next on the list. Apple cider vinegar
is an excellent detox and so what I recommend is putting an ounce or two in the
Morning into your water and that helps kind of detox your liver. Helps
detox your whole body and put a dash of cinnamon or a little lemon juice in it
too and that is going to help with that kind of just taste a little bit more and then
you can also mix apple cider vinegar with healthy organic avocado oil that
makes a great homemade dressing without all the junk.
You can also use it as a marinade as well. The only fruits you can have on this list we just
talked a little bit about lemon and limes because those are having lower
sugar and they help your body they’re acidic, but they helped
your body becomes more alkaline, but other grapefruits to add are berries so
Strawberries, blueberries, raspberries blackberries. They are very low sugar
compared to other fruits that are out there such as bananas and dates and
Mangoes. Those are very high sugar fruits so good for you but not when you are
doing ketosis.
Make sure they are organic and remember organically frozen is
sometimes better than natural fresh, finally on the list for those meat-eaters. We included one on the list for meat-eaters even though we do not eat
that much meat. Grass-fed organic beef don’t eat grain-fed beef but grass-fed
organic meat is going to be very helpful for that because it is going to be
higher in omega-3s and more elevated in omega-6s that are healthy, and it is going to be a lot better for you, and then other choices include lamb, venison, and
organ meats.
I love organ meats You can include white protein if
you are going that route but organic grass-fed whey protein beef and venison.
Venison is usually free-range anyway. Stay away from
factory farms and avoid chicken and avoid any breaded meat. This is The Dry Eye Show. I’m Dr. Travis Zigler, and I’m Dr. Jenna Zigler. Again subscribe to our channel on YouTube; if you have not yet or like
us on Facebook, make sure you do that. If you are resonating with this, make sure
you share it with your friends.
Let us go into the ketosis definition. What is ketosis? It merely is a metabolic state characterized by
raised levels of ketone bodies in your system and this is a consequence
Of a low carbohydrate diet. Diabetes can also cause ketosis as well as fasting
For a long time so to get into ketosis. It is generally accepted that
you will need to eat between 30 and 50 grams of carbohydrates per day and no
more than that if you have never tracked your
carbohydrate intake I’m guessing you are closer to 200 probably
8250 is very hard that Starbucks beverage you might be drinking is
probably 100 grams of carbs The last time I tracked my carbs, and when I was trying to get pregnant I was between 125 and 150
And we eat a pretty healthy, low carbohydrate diet. This is a strict way of eating but some people once
they are accustomed to that 30 to 50 grams net grams of carbohydrates than
they can even go down to like 20 grams, but that is not where you are going to start Before beginning this diet you are
always going to want to speak with your doctor because this is not going to be a
food for everyone, especially if you are a woman.
You are going to want to talk to
your doctor because the keto diet can be a little bit different for women. It
can affect your hormones. You want to make sure that you are monitoring that or that you do not have any hormonal imbalances. How do you know that you are in ketosis? There are tests blood and urine tests that you can use to see if
you are in ketosis, but you also notice a few other signs and symptoms. You
might be losing weight, which is just a byproduct of burning fat as fuel. You may
have bad breath because this is a result of extra ketone bodies in your blood, so
she talked about diabetes can be a pathological ketosis and ketosis does cause bad breath because it does create ketone bodies and I always tell
her like I can meet somebody and tell her that they are diabetic or that
they are at risk for diabetes because I can smell their ketones and usually if it’s somebody in shape because when we were at a conference
or something a lot of people do ketosis I can tell right away as I have a pregnancy nose I can usually tell with a patient.
I will refer patients out because of the way they smell because I can tell that they are in ketosis because they feel like a ketone. If you have never thought it. If you have guessed it, I guarantee it, but once you know what it smells like, you will never not detect it. Diabetes is a pathological form of ketosis so
it’s not something that you want in this diet can be used
to fight diabetes so definitely that bad breath is going to
be one of the loss of appetite is another one just because you are changing
your hunger hormones and you are eating more fat so a lot of the time you do
your meals may seem smaller, but you are still getting a lot of calories because
they are just coming from fat, and then a lot of people do notice increased energy
and focus, and this is the reason that many people will do a keto diet
especially in the online selling space and entrepreneur space a
a lot of people do the keto diet because it gives them more energy and increased
focus and that’s just a byproduct of those extra mitochondria that are being
formed in your cells When I do a 24-hour fast I would not say I get into ketosis because it’s a lot harder than that but I
noticed that after about 16 hours of my fast I get starving but then after
another hour it goes away because I lose that sugar craving and that’s the whole
the goal of ketosis is you lose your appetite because you don’t crave the
sugary foods that you are eating all the time and that is the entire goal of this
and it is to decrease inflammation.
Increase weight loss and overall just make you feel better but for some people it doesn’t
work, and so you got to be very careful when you try any fat diet, or any food in
general even ours that we promote ours has a little more sugar than this
but it’s not much it is very keto-based but ours helps more healthy vegetables and fruits We don’t want grains. Lettuce eliminates
grains, and so we are going to try this, and we will let you guys know how it goes. We are going to start it in April first and because we did a food sensitivity test
results. We are going to try it to see how it goes. It is limiting
us to like maybe 15 foods, and you have to get creative with them. It is a
lot of fun. We will try it and let you guys know. We will keep you updated. Maybe fun. We will see how it goes If you guys enjoyed this, let us know
in the comments below.
We are going to start doing a little more health focus things
like ketosis and keto and intermittent fasting. We got a whole plethora of
ideas, and you guys gave us a bunch of ideas too. Again this is The Dry Eye Show. I’m Dr. Travis Zigler, and I’m Dr. Jenna Zigler if you have not subscribed to our channel on YouTube and then also like us
on Facebook.
Look for The Dry Eye Show There is a link in the comments that you can click to read all
about the keto diet. Head over there to our blog, and you can read that. We
will talk to you guys soon. Hello to everybody that joins us live. Thank you
for joining us like we’re doing this early because of will be gone next week
so no show next Monday thanks for joining guys see you.