Choose Your Protein Wisely on Keto

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Learn how to choose your protein wisely on keto. Check this out!

0:00 Protein on keto
0:13 Ketosis and protein
0:34 Keto and protein
2:48 A deeper look at fat to protein ratios
8:57 Bulletproof your immune system *free course!

Today we’re going to talk about how to choose your protein wisely on keto. In nature, protein never comes as a complete protein—it comes with fat.

There is something called the insulin index, which looks at the protein effect on insulin. The leaner the protein, the higher the spike in insulin. You would want to consume fattier proteins and avoid lean proteins to get into deeper ketosis.

The calories in your keto diet should consist of about 10% carbs (5% of your carbs should be from vegetables), 20% protein, and 70% fat. This is about 3.5 times more fat than protein. But, really, we have to look at the weight because there is more condensed energy in fat than protein. Now, we’re looking at 1.56g of fat and 1g of protein. Having a higher fat to protein ratio can have many benefits.

A closer look at fat to protein ratios:
Egg: (add fat)
Fat — 1
Protein — 1

Fat — 2
Protein — 1

Steak: (add fat)
Fat — 1
Protein — 2

Chicken: (eat the skin on the chicken)
Fat — 1
Protein — 2

Bacon: (add fat)
Fat — 1
Protein — 1

Pecans: (a tiny bit of carbs)
Fat — 7
Protein — 1

Peanuts: (a tiny bit of carbs)
Fat — 2
Protein — 1

Cod liver:
Fat — 5
Protein — 1

Summer sausage:
Fat — 2
Protein — 1

Macadamia nuts:
Fat — 11.5
Protein — 1

Fat — 1
Protein — 2

Fat — 1.5
Protein — 1

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching! I hope this helps you better understand how to choose your protein wisely on keto.
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