March 31, 2020
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(upbeat music) – Hello my friends and welcome
to Keto with Sarah Jane. My name is Sarah Jane
and in this video today I’m going to talk about all of the foods that you should eat on a Ketogenic Diet. So, going through the basic macronutrients of a ketogenic diet is 70% fats, which can also be in the form of body fats as well as dietary fats. Then you have 20% proteins
and 10% carbohydrates. Now the carbohydrates that
we eat on the ketogenic diet is not the starchy carbohydrates. It’s not the sugars. These are the foods that we
avoid on the ketogenic diet. Instead what we eat for our carbohydrates is the vitamins and minerals component of the fruits and vegetables. So the most important
vegetable that we eat is the cruciferous vegetables. So these are your green leafy vegetables, the kale, the spinach, cauliflower, broccoli, brussel sprouts. Now, I can hear you moaning already. These are the vegetables
that we have all hated since we were a kid. They’re the bitter vegtables. The ones that we push
aside from our plates. And if you’re a mum you’re probably trying to get your kids to eat broccoli and brussel sprouts already. However, I’ve got some
recipes to help you with that, that I’ll show you in some other videos. But these cruciferous
vegtables are the ones that are going to help
you to lose the weight. They are the ones that are
going to give your body the potassium needs. The ones that are going to lower the insulin resistance in your body. They are going to help to heal any toxins and to push it out of the body. It has so much vitamin
A, vitamin K, vitamin C. So much of your trace minerals. So these are the really important parts of the ketogenic diet. So these are our carbohydrate components. With the fruits with a ketogenic diet, now fruits are actually containing sugar, so they’re high in fructose. So we don’t want to eat too many fruits. But fruits do contain
a lot of antioxidants and lots of vitamins
and essential minerals. So they are important on the diet. So the ones that we actually use on the ketogenic diet is berries. Berries contain the most of
these antioxidants and vitamins, but they are the lowest in sugar. So these are the ones
that you need to focus on for the ketogenic diet, berries. Also keep in mind that some vegetables can be high in sugar. So for example carrots, tomatoes, peas, corn and things like that. They can be high in sugar. So just be careful of which
vegetables that you choose. Probably there’s a preference
to the green leafy vegtables and the ones that contain
the most water content, lettuce, capsicums, cucumbers
and things like that. Also recommended is to
take a green supplement. So find yourself a good
brand that’s organic. Something that contains 75 trace minerals, that you can have as a drink in the morning that will boost all of
your vitamins and minerals. Right, moving next along is your proteins. So, the proteins that we
choose on the ketogenic diet, we’re looking really for the
ones that are high in protein but also contain amounts of fats. So this can be saturated
fats or unsaturated fats such as your omega threes and omega sixes. So the most ideal is your
salmon and your fatty fish. So salmon has the most omega
threes and omega sixes. Eat the skin as well. This is a really high quality
omega threes and omega sixes that will really help with the heart and help with the brain. Your body will absolutely love these. Same thing with sardines and mackerels. Next is chicken. So chicken, we don’t
necessarily have to go with chicken breast and dried lean protein. What we’re actually
looking for is something that has high protein but also
contains the natural fats. Now having the fats as well as the protein helps with your satiety. It helps with you to feel satisfied so that you go longer
and you’ll eventually get to your intermittent fasting, which we’ll get to down the track. Next, we’re going to go
to the dairy section. So the dairy category we have our butters. So eat organic butter. Cheeses are good, but just be careful which types of cheeses that you choose. Because they can also
contain some sugars as well. Eggs are absolutely brilliant. So take your eggs. Eat all of it. So not just the white
but the yolk as well. So the yoke actually contains lecithin which is an antidote for cholesterol. So for many years we were
told that don’t eat eggs because they’re very bad for you. But eggs are actually the good balance between protein and fats. They actually do contain cholesterol and cholesterol is needed in the body. So the lecithin that’s inside the egg yolk actually is an antidote for the
bad cholesterol in the body. Next, we’ll move on to the fats. So the fats, there are three
different types of fats. Three different categories. So this we will talk
about in another video. But for the moment you’ve
got your saturated fats, your unsaturated fats,
and your trans fats. Trans fats we avoid at all cost. These are your manufactured fats and they’re very bad for you. They’re contained in a
lot of GMO modified foods. And a lot of manufactured products which are designed to be kept on the shelf for a long period of time
to make foods taste better than they actually really are. But they are actually very bad for you. So the other fats that are
left are saturated fats, which are your animal fats. So butter and your cheeses
are your saturated fats. Eat these in moderation. The next one is your unsaturated fats. These are the ones we want
you to eat the most of. Unsaturated fats are needed by the heart the cardiovascular system, and the brain. The brain loves the omega
threes and the omega sixes. So a very good example
of your unsaturated fats are your avocados. Also your olive oils
and here are your nuts. So macadamian nuts are probably
the best or pecan nuts. A lot of the other nuts that we look at, things like almonds can be
quite high in the carbohydrates which will put you out of a state of ketosis. So macadamian nuts or pecans are the best for your ketogenic diet. MCT oil, so this is medium chain triglycerides. It’s actually derived from coconut oil. Again, contains your omega
threes and omega sixes. This is what I put in
my Bullet Proof coffee, which I’ll do recipes for as well. Coconut oil, so replace
all of your cooking oils with coconut oil. And then apple cider vinegar. So apple cider vinegar,
take this in the morning in a glass of water,
one or two tablespoons. And this will help to alkalize your body and to burn those fats. Pink Himalayan salt, very good for you. Contains 75 trace minerals. So replace all of your table
salt with pink Himalayan salt. Thanks for watching. I’ll see ya in the next video. (upbeat music)

Randall Smitham