Doing Keto Right – Fats, Snacks, Maintenance – Healthy Ketogenic Diet


hello everyone welcome to Mind Blowing Health and
Wellness with Violet Pat Chat edition I’m Violet and I’m Pat we make these videos
to help people to understand how to do keto in a really first of all efficient
fun way but also to make sure that we don’t fall into the traps and mistakes
so we can find on the internet so what are we talking about today Patrick I’ve
see I see a bunch of article I see comments from people in our videos that
are assuming I guess that we need to add fat on the ketogenic lifestyle so I
think it would be interesting to have a chat about that this week I think you’re
still in my different last week I’m not stealing anything so do we need to add
fat from the ketogenic lifestyle ok ok so simple question it’s a simple
question and I think the interesting thing is so let’s start with the
examples right cuz I think both of us when we started because remember when I
started doing this my most important goal get carbs out mm-hmm
my focus was on get carbs out I was not aware of the add fat story so this is
violet now so when I started doing this I did not even add a little extra fat to
get me through that first week part of the reason that I suffered so okay so
Billy you got you did cut out the carbs but did not like you stayed with the
same diet no not the same diet because you cut out the carbs but like I mean
you didn’t replace really your energy source I didn’t replace my energies ok
so basically what happens I cut my carbs out I ate a normal meal without carbs so
if you consider that I’m I’m that person that if I eat chicken I wasn’t eating
the skin at the time if I ate a piece of pork chop I wasn’t eating the fat so I
was just eating normally and guess what happened I’m starving right it’s art
exactly so it’s like the interesting thing was like I knew I ate enough food
that I shouldn’t have been hungry and you know I was hungry so I had the
headache mmm I didn’t replace enough salt and I had all
so the like why am I still hungry or am I so hungry and so but at the same time
I was committed at this point that I’m not eating any carbs but you were
tracking at the beginning of course you were tracking with what you’re
attracting your calories right no I wasn’t tracking those the carbs okay
okay so basically you had a calorie calorie deficit instead of you of eating
your 2000 so I’m gonna be a bit more clear because the only information I had
that you take your carbs under 20 it was not clear the importance in the first
week and is and I think I feel like okay so maybe it’s not said because most
people if you tell them they can do something they kind of only hero you
could do this and they don’t so it wasn’t actually said that you should
replace anything I say it when I talk to be because I I did not like that
experience at all but so what I did was I took my carbs down look like I was
explained to do and I didn’t add any fat so knowing how much food I normally eat
I ate enough vegetables and meats to accomplish that I shouldn’t have been
hungry and I was hungry well you were okay and so eventually but I had the
headache too right so let’s be clear the headache bothered me more than being
hungry although the being hungry was like
seriously not advisable I hope and I think that most people I have a lot of
willpower because this was really bothering me at the time but like if I
didn’t have that hip situation and it was all about losing weight would not
have continued I know myself she wouldn’t done it right but because
this was so important to me if you remember at the time was snowboarding
season had just passed and we hadn’t been able to go I didn’t went twice and
I was in so much pain the day after snowboarding which you’d
think why did she continue to snowboard but you know mm-hmm
it’s what I do right so it’s like I was in so much pain that it didn’t make
sense and and that was just like snowboarding I’m not even talking about
the fact that I could not sit in my own I think I’m a little bit addicted to
crossing my legs if you could be addicted to a physical be
I could not sit in my office with cross legs like for more than an hour and I do
so I see clients all day so you think about it it’s like sometimes three
people in a row cross like I couldn’t do it which now I do all the time three
people in a row cross legs like it just is it healthy to do probably not but
it’s just the way that I sit right so I know didn’t all of these things come
back to say that I should have been adding fat at the beginning I didn’t and
you see the repercussions of not replacing that energy source which is
why when I talk to my anyone who’s asking me about doing a kid doing
lifestyle I tell them talk about what I did and I suggest them rather than
torture yourself like I did add a bit of fat so and the fat sources so before the
sources like in the beginning would it be a good idea to track you if you to
track your calories basically like even though even though like you’re not like
it’s not a good idea to generally track your calories especially at the
beginning if if you’re already tracking your food and you’re you’re used to a
2,000 calories to make sure that you replace with the right amount of fat
because you probably don’t want to overdo it either so I’m saying okay the
reason I’m saying no is that you know are you gonna replace how much okay so
that’s very good so the reason I’m gonna say now is that I actually do believe
that when people track calories then that number becomes the number that
they’re focusing on and actually even though I tell people to have a little
extra fat the way that I tell them to do it is when you eat are you able to make
it to the next meal it’s the only okay that’s the only marker that I feel is
important so so day one whatever it is that you like so that first meal
whatever however much fat like so maybe that first meal you’re gonna breakfast
probably so you’re gonna cook your eggs in some butter and then you see like
when did I feel hungry next and like if it took me a normal amount of time to
get from to lunch I know I had enough fat if I
start to feel hungry early I know I didn’t have enough fat and then at lunch
I’m gonna be like have a little bit like and again it’s like adding a little bit
of butter okay adding it like you know it doesn’t take much that’s a part of
the reason to that I say to people is like it’s not a high-fat diet so not
just like to sum it up not spiking your insulin maybe on that meal you’re sure
that if you made it through your next meal you had enough because when you
spike your insulin then it triggers your triggers so if you didn’t have like for
sure if you if you start your day with a bowl cereal like two hours after you’re
hungry right yeah so but if you start with like two or three eggs with a bit
of butter or coconut oil or even eggs making yeah and you can make it to lunch
like they know you eggs in anything almost in the morning eggs and bacon
eggs and sausage eggs and like we’re just just two eggs three eggs whatever
like you like eggs yes you think I feel like eggs and anything you’re probably
gonna have your best understanding of how far can I make it before I actually
should feel hungry so like if I have that for breakfast chances are very good
I’m gonna be able to do three eight three issue to the three ish hours
before I start to feel hungry again and then that’s your marker for between
lunch and supper now right and so like when you between lunch and supper am i
able to do the same amount of time and if I if I’m not able then I kind of know
okay my lunch bro I didn’t have enough fat there eventually lunch well
breakfast falls away and then that’s kind of like you’re it’s that time
between lunch and supper that matters but like I said I think the most
important thing forward for me was I didn’t know that I should have added a
little bit of like again I was eating unfortunately I was eating low carb low
fat like that’s the truth about what I was doing at the very beginning not
realizing that that’s what I was doing yeah and I only realized it like well
after the fact but at that point it doesn’t matter so so I say that part of
the story but I want to hear me before I said I want to hear your story like so
we you started slowly you took small amounts of carbon out of your
like so you started with I think the thing this is really things yeah that
was my big snacking actually snacking and these are the thing after supper and
from TV yes first interesting that that that went like out of the lifestyle okay
and so then when you were comfortable with that but comfortable like actually
that that that was the hardest because like probably that was that like those
food was giving me the most the most sure yeah I was opening and dopamine I
was so those food would give me the because I didn’t have really a dopamine
hit with rice or noticing yeah but I had a nice piece of date square with ice
cream and so those were the first because I knew they were like the the
worst for me but I also feel like the thing that people don’t recognize is
that it’s not I don’t I don’t believe it’s because you’re getting less of it
opening it because as long as dopamine is being raised I’m getting that
sensation I feel like we think that’s interesting is you’re getting two
different things yeah you’re getting the dopamine hit you’re also getting that
cephalic cuddly mommy used to give me this when i was a kid when i was good
like you’re getting that thing as well that emotional and so it’s bringing
other things it’s bringing endorphin rush bring it like so like it’s kind
it’s it’s more than one thing happening there and i feel like that’s where
people get even more hooked on the like you said the fun sugary things versus
the normal like it’s easier to give up rice and it is to give up the cookies
that’s for sure because like at the time I was still I was still thinking that I
was eating especially rice rice for fuel because I talked like I thought like
rice was good the past the past that was a bit harder because it was more like a
cuddly thing and an emotional thing but it wasn’t that super hard to get away
from and like I said in the past a breath like for me it was the bread like
I did like a nice like ful fully grain bread not like the usual white bread but
like andum so that was a bit harder and that was
like the last piece of the of the thing like my standard American diet to go you
know I also think it’s interesting is that when you talk about bread as I
remember when I switched from white bread to brown bread like years ago when
I was trying to be more healthy and so when you switch to brown bread you gotta
get this idea in your head that you’re doing something good for yourself and so
every time like again every time I think I’m doing something good for myself I’m
really motivated to do it and so that motivation all by itself then leads you
to like really feel like but this is good right like this I’m being healthy
right and it kind of fuels bad behavior on some level right because it’s it’s so
hard to then accept no I was doing something that was so these four manuals
I think that that was part of it too is like there’s certain things that you
like I had to be convinced when I was reading all the research it’s not like I
read the first thing that said carbs cause inflammation and thought well
that’s it like I had to be convinced I read and I read like I said I learned
that information in February I started keto in April that’s a month of me and
if anybody knows me when I start trying to understand something I’m Brosius in
the way that I are voracious in the way that I attack and it a problem right
it’s like every piece of information I get I’m like boom boom boom right so a
month it wasn’t it was it was hard to believe and accept that I was hurting
myself yeah I needed to sure but then once I was sure boom yeah like there was
no turning back now interesting enough like did I at the beginning did I do I
remember if I had if I needed to add some fat or like every time a piece of
carbs like I took out of my diet did I replace it so I’m not so sure because
like you you were doing that like for a few months I think I do at that point so
I was like going I was watching you go and probably eating more I know for sure
like avocados came after what I think if I’m looking back on it accurately and
this is me I’m trying to remember again are our memories right but I also feel
that by that point by the because by the time that you got to the point where you
were ready to be at 20 or less there’s very likely that I already knew the
whole fat yeah but when you were above 20 so like
anything even up to 125 when you’re doing a little carb like you still have
enough carbs to fuel your day mm-hmm it’s it’s you don’t need that much right
so I think considering that we’re eating it our body’s making what we don’t what
we missing it like so you still have enough
I feel like probably I don’t remember you having any like excessive hunger no
I do memory being Moody yeah but like I don’t remember any excessive hunger no
and and I think even like my road to intermittent fasting like the breakfast
or quick quick enough like to – I wasn’t like not hungry the morning and just
like a coffee with like three tablespoon a day between was like fine and so fine
like as of today I do sometimes though like internally enough last week I feel
like my dinner were a little bit like smaller lighter so I can have a big
salad I didn’t have like a big Caesar salad with a piece of meat so it was
like if you vegetables and a piece of meat so I did feel more hungry like it
at the at lunch though but that’s the thing I know I have a Caesar salad at
lunch yeah I eat like lighter at sat at dinnertime
so so I was probably taking the same amount of food but like split into into
meals with like I was more doing like a 16-8 basically a intermittent fasting
scenario but like yeah yeah so adding fat so if we like having fat so I I
think adding fat at the very beginning mm-hmm to get you through that period of
adaptation mm-hmm and have the energy because your body’s not pulling from you
yet as soon as your body starts pulling from you as we both saw the need for
extra fat is like completely so one week one week year after one week you think
maybe you for me if for sure it was one week but I didn’t add right but don’t
forget but it took me like it took actually me say it was a whole week
because I think by day so day three and four were like oh and then but day five
and six were better and by day seven so but it I think it actually started a bit
before that like five and six were better and then spice day seven
for sure I was like fine when you do after them because like you’re you got
hues in a week to like a new lifestyle and you like well that was when I
learned that I so that was when I learned that I could so eventually a
knife she wished she wasn’t right away but eventually I did learn that I could
have eaten more fat and the speed at which I was losing my hip issue was more
of my concern than the weight loss although I was losing the speed at which
I was losing at the very beginning actually I remember the first week was
like eight pounds which of course is some of that’s a lot of that is water
but the second week was pretty high – I think it was six or five and I was like
doing six or five six and five but I can’t remember I was hardly eating
anything so I think when I did eventually learned that I could eat the
fat and that it was healthy to eat the fat that was on on the plate on the meat
whatever I started to do that and I do feel at that point it became more about
recipes and more about so I went through a phase this is the other interesting
thing about like we’re talking about like do you need to add fat but I mean
there’s also do you need to eat extras or I don’t know how to say that but like
you were eating before like like it’s like I remember going through the phase
of thinking like I’m gonna have spaghetti but with with the zucchini
noodles and like there’s a there’s a lot of replacing that we get into right like
when we’re doing this kind of thing because so at the beginning I was
looking at the way I was being told to do the ketogenic lifestyle and like
there was a lot of all of humans past to make this if you miss pizza make that if
you missed it so there was a lot of like oh this is the best keto bread and this
is so today a year and a half into the process the thing that I think I figured
out that I hope sharing is going to help other people to figure out is
Kido Kido standard American diet the standard American diet Mediterranean
diet is Mediterranean diet paleo is paleo they’re different diets
not to say that there isn’t some overlap like especially between paleo and
mosquito you know between Mediterranean and Quito like there’s there’s some
overlap but then there’s so many differences that one thing that I
learned and it took me a little while and I mean I’m not gonna say I didn’t I
played with making bread I played with making pizza with the the cauliflower
claret and press we did that with cauliflower crust with pork rind crust
we have a caller crow I’m he’s starting to have a model with them almond flour
crust with yeah yeah so you know we did we did all those things and then what do
we figure out you kind of figure out that first of all replacements are not
the same and and I don’t know if I will ever change this is violet now I don’t
know if I’ll ever change if it doesn’t taste like what I remember it’s a funny
story at the beginning like it took me I don’t know I was like my thing with
bread like I was trying to make the perfect keto cake just have it something
like because I used to do before like banana bread and it was really good and
my kids like loved it I was like oh let me try to find something that it took me
like six months like they think the cakes were getting high on the side and
in the middle and it was not like being fluffy and it was like a big dry thing
like so so like it took me and honestly it took me probably or even more than
six months like after I did it I did like some cupcakes that were good but
once I did I didn’t make the recipe again it was just like a challenge like
a challenge to me to get to the perfect thing but that’s exactly it I feel like
there’s a bit of that too right like as soon as you know that I could have it
like like when I found the keto bread like that one recipe that we have that
like okay I know if I want to have a hamburger with a real bun that I can
make this bread and it tastes okay it doesn’t taste like bread bread but it
tastes okay enough that I could say okay that’s that’s fine boom yeah we use
lettuce you know and it’s like isn’t it like strange how you cut it in your
brain want to know that I can yeah and as soon as I know that I can then it
becomes but is it is it really what I want to do today like
of all the carb count on that thing versus eating a lettuce wrap you know
yeah it’s I do feel that when we look at how we’re told to do keto online there’s
the way the doctors tell us to do it and actually I feel very confident in
following what the doctors say so the doctors that are keto and they say this
is what you should be doing I feel but I have a lot of confidence and following
what they say to do versus when I’m looking at people who just kind of say
that this is what I did this one because what I do notice is that when I started
and I was just trying to figure it out I liked what they were saying why
because it was in line with what I wanted right I was like I missed those
things and I wanted to figure out a way to have those things not necessarily
understanding the repercussions it might have I feel like as I got more
information and as I kind of understood better like what’s the repercussion of
even if it’s one day again I’m so much more sensitive and maybe it’s just
because I’ve been living with this problem longer than I knew I was because
remember in my 20s my knees were already hurting me right
early twenties not even like in my late twenties my early twenties were already
hurting me so I feel like I’ve been living with this problem for so long
that I’m so sensitive to a high carb count so that if I eat that bread that I
make even though it’s like got good ingredients and it’s lower carb then
then real bread it’s still high in the car that somehow it ends up affecting me
a little bit whereas the lettuce crop doesn’t affect me and it’s kind of like
do I want to feel good tomorrow or do I want to have a real hamburger you feel
much better eating a hamburger with others wrap then with even like a keto
bread like don’t feel better don’t feel as food you don’t feel gassy you don’t
like when you eat a lettuce wrap it tastes good and so it’s like a lettuce
wrap hamburger tastes good versus when you eat Latino bun
Berger it tastes not right yeah being disappointed so like it’s like my memory
is so good at what suppose that when I’m eating that it’s like it’s this is not
right it’s interesting to me that if I make so when I make the keto bread
usually it’s because I’m eating something that I wouldn’t have normally
eaten with that so for example if I’m gonna have some sardines oh my oh my
kela bread because I wouldn’t normally have eaten like I started eating
sardines more after turning Quito right I didn’t eat them before so I can eat
that on bread and on a keto bread and it doesn’t taste like anything I remember
okay so it’s fine so every I’m gonna eat
something that I know I wouldn’t normally have eaten on bread you think
so it’s a brand new thing right there’s no there’s no violets memory of when she
was younger ate it and I feel like that’s really at least
from me that’s key so going back to the idea that when you try to replace things
so how are you doing kiddo are you doing keto adding a lot of fat because I’m
being told by people in the more internet world to add fat when really
that’s not what make tea to work you know and especially keto works because
you’re eating 20 grams of carbs or less not because you’re adding extra fat
right are there reasons for people to add fat sure if I have epilepsy or
Alzheimer’s like any kind of neurological issue that I’m trying to
solve adding some MCT oil can really be helpful because because your your brain
needs the boost it needs the extra and so it will go there it will go
everywhere but it will benefit your brain but if I don’t have those kind of
situations is there a reason for me to eat extra fat no but you want to eat
enough well what about okay so so let’s get back like to to the beginning you on
the first video of the first week of keto you had a little bit more fat how
do you get back to your normal situation what do you how do you gauge or what do
you do like after the first week you’re in ketosis probably there’s a good
probably say between the first weekend so when you take your diet and you just
like take down your fat a little bit so you can get your own fat especially if
your goal is to lose a little bit weight and get healthy so you want to bring
your body to use your own fat so basically you would keep your carbs at
20 or less keep the same protein and play with your the the amount of fat you
ingest okay so the thing that I would say there is in the beginning so that
first week when you’re adding a little fat you’re actually adding so like I
mean I was really just a bit about being very realistic with yourself what you’re
doing you’re making for example you’re making a steak and you’re adding a
little bit of instead of instead of barbecuing it you’re you’re frying it in
the pan so that you get to keep some of that fat in the meat right like you’re
you’re if you had for some reason the chicken breast you’re pouring some olive
oil on it for example you’re adding fat to help yourself get from one meal to
the next but once you get into the point where you’re eating a ketogenic
lifestyle so I feel adopted and I can tell them adaptive so basically if
you’re not if you’re not pricking your finger or peeing on P strips the way you
could tell that you’re adapted is that I’m actually making it from one meal to
the next and I’m not hungry alright so when I start to be able to do that
regularly and I know the okay so I’m getting from yield to meal I’m good
so once you’re in that position the thing that you’re gonna do to help
yourself to not have to add extra fat just not add extra fat I’m eating the
piece of meat same amount that I was eating before so for myself one full
chicken leg which is the thigh and the drumstick that’s what I was eating
before I started this diet that’s what I’m eating now the only difference is
allowing myself to eat that skin right now I’ll be very honest with you I don’t
like chicken skin I don’t often eat the chicken skin but I’ll eat all the fat
that’s around and inside the chicken skin I just like don’t like chickens
again but you know I also do eat avocado which has a lot of fat I do eat cheese
that has fun so I’m basically without calculating my back because I really
never paid any attention to the amount of fat that I ate I ate to satiety and
that’s the other thing that’s really interesting about
that it’s so hard to overeat fat like I don’t know if you ever tried to just
like eat fat it’s like it’s not it’s not easy it’s not a pleasant like oh yeah we
need some like it’s really not that although what you just said like a piece
of a piece of beef a fatty piece of beef is way more tasty and delicious than a
lean piece of beef so you’re talking about what like fat like it’s not easy
to eat fat but you don’t like basically eat coconut oil by the tablespoon exact
exact the thing though I also see this as fact this is good like I’m just
making a point that fat tastes good especially your meat so and I grew here
so but at the same time I still feel like it’s hard to over eat it ya like it
like if you and and this is something that I guess maybe because I’ve actually
been in the position where I’ve done carnivore days like there is a limit
like you think if I’m just eating meat there’s a limit where I’m just like okay
yeah yeah I’ve had enough so it’s not like you’re just gonna sit there and eat
steak after steak afters didn’t cut it like you guys you’re gonna get to a
point where just like okay yeah I’m done I feel like if I allow myself to do that
so I eat two satiation no matter what kind of fats on the table that’s what’s
gonna happen you know it happens to me also with avocado where sometimes I
won’t be able to finish it Yeah right like I’ll I’ll have had a
nice big piece of pork would say and an avocado and you know some cheese and I’m
just like yeah you know I can’t I can’t I’ve had enough like nothing else and
it’s like you have to say maybe for me even the the beginners out there the
signals or I do feel like on keycode your satiety signals are different then
if you heat like a big plate of pasta or you can just like it’s clear that like
you had enough I don’t know if I make sense but like yesterday I was it was
clear after that that piece of pork I had with the salad I had enough
like I couldn’t over like I couldn’t eat anything else after that meal like even
if he had had a dessert waiting like yeah yeah I know there was no way like
in this thing like the signals your body sends you I think
the more I are clear than if you have carb like for for a meal where you had
space for dessert I feel like the other thing I’m gonna point out is that we’re
so used to overeating mmm I think sometimes we don’t realize we’re
overeating I think we’re we’re used to eating until we can’t put any more in
and it’s different when you’re talking when you’re allowing yourself to eat
until I’m say shaded it’s not the same idea like I don’t eat until I’m full
I eat until I’m no longer hungry which is not the same thing right and so and
especially when I was on when I was losing like my brain was really around
that idea of like when I’m when I don’t feel hungry anymore I stop eating now
like interestingly enough it’s like I don’t even have to think about it it’s
just like you know and well so I’ve kind of I think as you the more you do this
you kind of get a clearer idea of how much food you eat so you like my plates
are also smaller like if you consider the size of Sal I know you probably
noticed this the size of salads I used to make for myself versus the size of so
I can make it now are so different because I I don’t have space for all of
that so like I’ve actually cut down on the amount that I’m eating but again
that’s another good thing like in the beginning I remember watching a lot of
dr. Berg videos and just that whole idea of wanting to feel satiated when I have
a meal and so yeah my salads were huge still falling under 20 grams right
because you can eat a lot of salad before you get to 20 grams of carbs like
you I mean a lot like a lot like really oh it was like I remember being like
like eating like super huge salads and it was very satisfying to eat that much
salad and and know that I wasn’t going over and then I look at it today and
it’s like like yeah it’s like I don’t need to eat that we’re not giving you 7
to 10 cups per day I’m nowhere near doctor brick yeah I probably get 3 yeah
maybe we know from 3 on the days that I eat eat vegetables on the days that I
don’t I get none you know so it’s again it’s a very different
way of looking at it so I’d go back to the original question which is like you
know how much bad and how do we know how much to have fat to have or and I feel
like it’s all of this is about really understanding Quito Yeah right because
Quito is not about how much fat it’s about how much carbs and and then when
you understand that then the all the replacement foods that you can make and
even even bars like you know we didn’t touch on that but like even like bars
and snacks and whatever and it’s like when you truly understand Kino it’s kind
of like that idea the word snack even it’s kind of like Oh like what what
snack like when do you have a snack mm-hmm like it’s a it’s a different way
of thinking because if I’m hungry my first idea is what meal am I gonna have
right like I don’t even think about a snack any longer when you’re really
invested in doing kinetic lifestyle like you do recognize that that word snack
just follows away because it’s a spike of insulin that’s unnecessary in between
meals hmm right and then so what because it replaces it if you are gonna have
small little things like nuts or whatever it’s that they become part of
the meal at the end of the meal possibly maybe at the beginning of the penny what
you like to do I had a friend in school she loved to eat her dessert first
yeah yeah I was a very interesting just bikers insulin yeah a big spike so she
can go through the rest or a morning when they’re talking about eating some
something sweet so that you can have more space for food okay cool okay I’m
sorry but what about KB maybe the the third scenario when your own maintenance
was it like difference that at the beginning and like because like you
don’t try to lose a moment there there’s gonna be a point where you’re fat like
your fat percentage is gonna be like super low or if you’re an athlete or
like do you need to add a little bit more how do you gauge it so this is
where I come always do such yeah this is where I come back to eating a ketogenic
lifestyle is low carb moderate protein moderate fat
because the truth is yes there’s gonna come a point where you are going to be
moderate in the amount of so you’re adding a little bit but again I say a
little bit because it is a little bit it doesn’t take much for you to have enough
energy to keep your body weight stable right and please please please do not do
keto and then when you get to maintenance re add carbs that is the
wrong thing to do I have a lot of people asking me that question like when I get
into I add car wax no you never add cars back carbs are dangerous right what you
do is you add a touch of fat and so again everybody’s different right like I
do believe that there’s gonna be some people who just by eating the fat that
comes along with their meat are able to be to get to that good way and they just
kind of keep floating along kind of the best stall mm-hm hit my anyway my number
just keep going right but then there’s gonna be other people
who will need to add a bit of fat like that was my story I got to well I
actually passed my goal weight and there’s no losing and then I got to the
next level down and I started to look at myself in the mirror and be like I don’t
like this like I’m too thin and I had to like put on a few more pounds and then I
started to meet for maintenance which was so I ate a little extra fat for a
little a few weeks so I got back up to the way I want it to be and then I cut
it down again to try to figure out like worst and now I I have an amount that I
know I can just if I eat this much fat in my day so basically you can kind of
play with with you play I play with pure fat yeah and like what I do is what I
did was I I never changed the amount of meat right unless I’m doing a carnivore
day then I need a bit more but like I never changed the amount of fat slash
like my protract on my meat what I did is I added some fat to my coffee so that
was my way of doing it that I can kind of know how much I’m adding right and it
made it easier for me but like everybody’s different like you’re gonna
see where do you enjoy getting your fat from I don’t I actually enjoy having
those kind of coffees you know the other thing that people ask me about is like
if I’m in maintenance come I can do fast like I do every week
a 24-hour fast 48:40 sorry 48 hours fast and I do one
meal a day like regularly when people were asking that question and I really
do feel like it’s a matter of like understanding your body and so even
though I regularly do one meal a day I do do different amounts of intake so
like what I will have some days where I know that I’m eating more energy because
I don’t I don’t do the calorie thing but like I’ll make a meal that I know is
it’s more meat and it’s more I’m still under 20 grams of carbs was more veg and
it’s more like I’ll have a much bigger meal and then I’ll have then I’m used to
right and then I’ll go back to having my normal amount of food and then I’ll have
days where I don’t eat mmm right so my body never quite knows like what’s
coming because that’s part of helping yourself to be able to be stable right
if your body can get used to what you’re doing it adjusts itself and I don’t want
my body to adjust itself because then like you end up in that situation where
like the slightest change in the amount of what you eat can cause you to either
gain or lose weight so I’m kind of throwing my body curve balls all the
time by having these like big meals every occasionally and fasting well my
fasting is quite regular it’s like it’s every every seven days but but then I do
do longer fast every few months again throw a curve ball at my body right and
also with the atopic you need apoptosis and all that other stuff so I feel like
that’s the other piece of the puzzle is that when we look online and we see all
this information and we’re trying to like weed through like what’s healthy to
do what’s dangerous to do like what will help us to achieve our goals it’s about
really understanding what is it that keeps you in a ketogenic state and you
would think that overeating one day would have taken me out because of all
the protein that I’m having because I’m not increasing the carb over 20 but I’m
having more protein and obviously with the protein more fat but the thing that
we’ve learned is that when your body is in a ketogenic state
and then you have extra protein it doesn’t actually take you out of ketosis
you have to remember way back way back way back when before we had all these
carbee things to eat what were we eating meat and meat and meat and meat right so
and we were in ketosis okay so so it’s interesting because that was my next
question but if you’re an athlete say you’re an athlete you go to the gym like
every day you’re in ketosis you have a low percentage of fat you need a bit
more energy then can you add more protein like to that or you still need
to play with energy source so it’s not gonna give you it’s not gonna take you
out of ketosis but it’s not giving you okay the energy you would add more fat
intake so okay and then but the thing is that if you’re an SRE obviously if
you’re an athlete and you’re in the gym it’s better for you to allow your body
to grow naturally than trying to force it by forcing more energy late I feel
like the thing that happens is that we’re trying to rush things and a
healthy body is not something you can rush mental
health is not something you can rush a healthy body is not something you can
rush and financial stability things that you can’t rush right it’s like being
conscious of what you’re doing and planning it out and doing the right
things help us to be good in those areas right so if you want to have a healthier
stronger body fuel it well EPM a good amount of protein so the amount of
protein that’s gonna help you to build mm-hmm quality protein alright one last
question then you’re at the beginning of your journey you want to have an idea
how much should I eat like are those keto calculator because we know we don’t
want to take into consideration calories but are still those keto calculators
good so to ask these four as a starting point well I I did use a keto calculator
at the very beginning so like I said I did a lot of the things that we’re out
there and I did use a keto calculator at the beginning so I knew how much
well carbs is obvious 20 grams less mm-hmm
I knew how much protein I was supposed to be aiming at and I knew how much fat
I was supposed to be aiming at and one of the things that I did notice is that
by eating to satiety I wasn’t always so first of all my
protein amount never changed because that’s what I was eating before and it’s
what I was comfortable eating and and it was close enough in the calculator to
the right so I never actually bothered to try to up that number at the fat
number I never even pay attention to it like I
the number was there and like I put it in in chronometer because that’s the not
sponsored that’s just the program that I use I put it in and never was I ever
near it like ever like except for like the few times I went over it right but
like usually I was like well under it so the thing that I would say is like do
you need to focus on those numbers and I come back to know keeping your 20 grams
of carbs or less that’s the important number trying to hit those other numbers
I think is a mistake theoretically you should be under those numbers if you’re
losing so they just putting this in perspective if you’re trying to lose you
should be under those numbers the only time I think those numbers come back
into plays when you’re maintenance in maintenance then trying to be near your
your number becomes important right because you want to be in the state
where you’re staying stable so during your loss I really honestly I can say
like I remember at some point when we were at my anniversary and I wanted to
talk about that I actually had to go back to even checkers I had no idea how
many times was I ever even near the number of fact because I never paid any
attention to it I paid attention to my micronutrients in that program I paid
attention to my carb counting I never looked at calorie count I never and
actually was very surprising me to find out how often my calorie count was high
because I wasn’t paying your attentions quit mm-hmm so it’s true
because if you have like if you want to do the cheese crisps to dip in your
avocados like the calories can can go I mean I often yeah so like even just the
Anaconda by yourself I often eat a whole avocado like I shouldn’t say office I
miss almost daily but is big so it’s it’s these things right like and so you
know I get positive more negatives right like so I’m not going I’m not telling
people to eat a whole lot if you start a journey and like know those apps are not
necessary like what you need to keep in mind is don’t do low carb low fat yeah
that’s the thing yes avoid low car low fat than here and you
should be fine keeping your carbs low protein the same as you were eating
before you don’t like it’s not because you’re going to know that you’re gonna
eat like chewy chicken legs so if you if you had one before like like just keep
with what you were comfortable unless you were eating low protein before you
want to eat your right amount for your body yeah so you want to make sure
you’re eating the adequate amount to build your body and and the thing I like
to tell people is like remind people is that you know every seven years right
you’re gonna have a new fresh me right and like so what I eat today is building
the body that I’m having in the next seven years so eat well I mean make sure
you have enough protein to build this and and yeah when you’re gonna be a
maintenance your fat is gonna be either where it is for like it’s gonna stay
kind of there or you might have to add a teeny bit right like if you’re some
people are lucky and when they get to maintenance numbers like they have
already the body already started to slow down and they’re not losing anymore and
so it’s good and they just can keep cruising along at that level of fat but
then there’s people like myself that like I was still going down and I was
really just not happy with the the look I like you know no I don’t I would like
to look healthy so then I decided to up it and you know like I feel like you
never know what’s gonna happen as you go for it yeah all right so my juices he
stick with the good fats like always you know 30 kilo or five guys or
McDonald fats are not good yeah this was actually a pretty cool conversation
about fat and and other things we kind of touched on other topics if you’ve
made it this far into the video I know you’re all in the sweater thank you very
much but if you haven’t you’re not alone in this warrior please consider
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Blowing Health and Wellness with Violet Pat Chat edition we’ll talk to you guys next time goodbye

5 thoughts on “Doing Keto Right – Fats, Snacks, Maintenance – Healthy Ketogenic Diet

  1. Great talk today Violet and Pat thank you. I did 4he same thing Violet andcwas so dizzy from being stuck in the don't salt things and don't eat fat

  2. Good chat today Violet and Pat! In the beginning I ate more low carb breads and goodies as well. Now every once in awhile I may make them for potlucks or family gatherings. I find I just don't want them. I don't need them anymore.

  3. Everything you said was sooo on point! I was sitting here nodding my head in agreement the entire time. After a year of Keto, I’d rather eat a bunless burger with some high quality cheese over the “copycat” recipes that I used to obsess over! Love your channel ❤️

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