Ketogenic Diet: Groceries, Supplements and Results

In this video Shreyas Kamath explains “how to do a Ketogenic diet in the correct way. He will also help you with the grocery list and supplements you would need while on keto diet.

KETO DIET Groceries, Supplements and Results | Fat Loss

 

Transcripts of the Video:

what’s up guys my name is shales and
00:01
welcome back to my channel in this video
00:03
I am going to talk about ketogenic diet
00:05
and as you can see from this table I
00:08
have a lot of things over here but
00:10
before that I would like to give you a
00:12
short explanation
00:13
I got ketogenic that yeah and try to
00:15
give a short explanation now what is
00:17
ketogenic that ketogenic diet is
00:19
basically a low carb diet where your
00:21
carbohydrate intake is below 30 grams
00:23
this is where people get it wrong
00:25
ketogenic that should be called as a
00:27
high fat low carb diet and not the other
00:30
way around so ketogenic diet is a high
00:33
fat diet and moderate to low protein as
00:37
well as blue cocktail
00:38
every single person who tries to togetic
00:41
that tend to lose weight but the problem
00:44
is because they do it in the wrong way
00:46
then most of them lose water muscle and
00:49
then fat and not again with the other
00:51
way around
00:52
so remember that whenever you lose
00:54
weight your goal should be to maintain
00:56
as much lean body mass me as much as
00:58
lean muscle as possible while losing fat
01:01
so I explain you guys how he does an
01:04
attack should be done along with the
01:06
grocery list and the supplements that I
01:08
would recommend dear a ketogenic diet
01:09
now before that again there have been
01:13
lot of research done I linked a couple
01:15
down below but one research review done
01:18
by Lyle McDonald clearly shows that you
01:22
know ketogenic diet is good for the
01:23
short term but in the long run a low cup
01:26
a moderate carb or a calorie deficit
01:29
diet with good macronutrient ratio is
01:32
good enough to help you reach your goals
01:35
and remember we are into fitness which
01:38
means we are also trying to improve our
01:40
performance so ketogenic that may be
01:42
good for patients like you know who are
01:44
obese or know where
01:45
but you know otherwise because any that
01:47
is not the best if your goal is to you
01:50
know maintain muscle and you know just
01:52
lose fat but if I do ketogenic that I
01:55
would only do it for no more than three
01:57
weeks maybe during the last stage of
01:59
your competition or maybe if you just
02:01
want to shed some fat very far so I shed
02:04
some weight or lose some water because I
02:06
think to lose water key they said you
02:07
get in the press okay you just lose
02:09
weight very fast but again with that
02:11
being said if I if you ask me I won’t
02:15
put my clients on ketogenic that unless
02:17
and until you know they can’t go to the
02:18
gym or they are looking for instant
02:20
weight loss and not fat loss okay so I
02:23
am NOT a big fan of ketogenic event but
02:26
for the next three weeks I’m going to
02:27
try that you can see from the table
02:29
there is some non-vegetarian food items
02:32
as well so yeah as I started dating more
02:34
vegetarian food recently not that I
02:36
don’t didn’t enjoy the vegetarian match
02:38
that it’s just that I was finding it
02:40
difficult to handle everything as far as
02:42
my protein intake vent especially when I
02:44
am traveling as well as when I am going
02:46
out because my social life was literally
02:48
gone when I was revegetated because
02:50
wherever I go I don’t hit the food I
02:52
want so no excuses made you guys can
02:56
give out your opinion about that but let
02:57
me start off with the video now 80
02:59
percentage of or 75 percentage of your
03:02
calories in ketogenic diet must come
03:05
from fats okay I’m going to leave an
03:07
example of macro distribution right over
03:09
here so you can check that out but yeah
03:12
80 percent is a most of the calculation
03:14
should come from fat that is how
03:16
ketogenic that should be done and a
03:18
protein intake shouldn’t be too high you
03:20
gotta know your body will make protein
03:22
into glucose so if you want to know what
03:24
is stipulating that you all can check
03:26
the link in the description box you will
03:28
get all the information but in this
03:29
video I tell you the food items that are
03:31
that can be used in ketogenic diet and
03:33
how you can make the most
03:35
out of key to get the most out of
03:37
ketogenic diet now I have the protein
03:39
sources I have a couple of veggies over
03:41
here I have seasonings
03:43
I have supplements over here I have the
03:45
fat sources over here so because fat is
03:47
important let me start up inside now you
03:51
guys must remember that because it is a
03:52
high fat diet we should we can’t get
03:54
every like all the fat sources are not
03:57
healthy right so maybe someone tell me
03:59
someone not healthy but whatever I am
04:01
going to show they are not the
04:02
healthiest according to what nature but
04:06
again you need to work with what you
04:08
want so I’ve got cheese cubes over here
04:10
okay these are this from Britannia so
04:13
cheese cubes per hundred grams you get a
04:15
wrong you know 26 grams of fat okay so
04:18
if I use one of this whenever I cook
04:20
eggs or something then I have mammies
04:23
over here see who doesn’t block my name
04:25
is right so 100 grams has 57 grams of
04:28
fat okay and it just has one in nine
04:31
point five grams of carbs so again very
04:33
high in fact you can use this as well
04:34
one more source of fat that I like to
04:37
use is olive oil and coconut oil or any
04:39
form of oil okay I like to use my
04:41
chicken cook my chicken and eggs with
04:43
the olive oil so my name is cheese cubes
04:47
you can also is butter
04:48
and what else called olive oil and all
04:51
these things for facts okay very good
04:53
very high in calories sure but at the
04:56
same time high in fats as well a
04:58
tablespoon of olive oil might give you
05:00
are fifteen grams of fats I guess okay
05:02
now moving on to protein so this time I
05:05
decided to you know not only eat chicken
05:06
but also fish so chicken is very good
05:09
you know but you know I
05:10
I don’t like to eat lot of chicken so
05:12
even though I said that I have chicken
05:15
here I got 1 kg of chicken and I like to
05:17
have 200 to 250 grams of chicken every
05:20
single day remember guys protein too
05:22
much of protein in Quito is not good so
05:24
I’m just going to consume 0.8 grams of
05:26
protein per pound of body weight and I’m
05:29
not going to do this – more than three
05:31
weeks only three weeks then I will get
05:33
back to normal calorie deficit guys so
05:35
for three weeks are doing keto remember
05:37
that then I have lot of fish over here
05:39
eight one two three four five six seven
05:42
okay I have several packets of fish
05:44
which is around 1 packet of fishes 500
05:48
grams per packet so 7 into 5 by the way
05:51
3 3 and 1/2 kg of fish over here and
05:53
this is packaged fish so this will last
05:55
for long and meting Elliott around 150
05:58
to 200 grams of this which is given and
05:59
35 grams of protein as well then I have
06:02
way here even though this container is
06:03
empty phase also allowed during the
06:07
ketogenic that don’t go for isolated way
06:09
because it has zero carbs take a couple
06:12
of scoops of it and we’ll get four grams
06:14
of carbs but it’s absolutely fine so 30
06:16
grams of carbs is allowed at vegetarians
06:19
I don’t think you can do ketogenic that
06:20
trust me how much money and will you eat
06:22
okay how much money and can you human
06:24
lead and if 100 grams of paneer gives
06:27
you 420 grams of protein you need 300
06:31
grams of paneer for 60 grams you get 75
06:33
grams of fat right over there and you
06:35
feel hungry beautiful hunger like crazy
06:38
that is what I was pissed off with a
06:39
vegetarian legend and it was hard I have
06:42
to take a lot of ways sometimes to
06:44
manage I am NOT a big fan of way to get
06:46
protein you know I just like to take
06:47
between 40 to 50 grams of protein from
06:50
me but this was getting out of order and
06:52
especially when you are traveling or no
06:54
non-vegetarian food is easy to get at I
06:56
can’t you know lose on my goose up on
06:59
migraines okay then for protein I am
07:01
eggs over there I’ve got a lot of eggs
07:03
awaiting six to eight whole eggs in a
07:05
day again is six to eight whole eggs in
07:08
a day maybe a lot but for three weeks
07:10
it’s absolutely fine that is the problem
07:12
with ketogenic diet it is not a long
07:14
term that because you can’t do it long
07:16
term and most times you know people who
07:19
achieved are the kind of people we know
07:20
cars to ascertain that I can’t stick to
07:23
ketogenic that more than clinics trust
07:24
me I can’t okay
07:25
tilapia Salman king fish what else
07:29
prawns and all this fish is very good
07:31
you can also go for tuna as well then
07:34
coming to the veggies okay I like to use
07:37
only two kinds of midges one is this
07:39
thing okay hello capsicum or it’s called
07:42
ello capsicum right yeah I think so so
07:43
in low capsicum or ello bell pepper I
07:46
don’t know what it’s called but then I
07:47
have red capsicum so hello and red
07:49
capsicum my two sources off you know
07:51
veggies here and I think not having
07:54
veggies is very bad but since it’s only
07:57
about three weeks your health won’t get
07:59
fucked up agree so couple of these
08:01
things are at this veggies here and
08:03
other which is like broccoli and
08:05
cauliflower are very good you can add
08:08
them as well but you know don’t go for
08:10
which is like carrots and spinach lot of
08:13
spinach is not good so cabbage is also
08:15
very good so yeah these are the food
08:18
sources now for seasonings right you
08:20
can’t eat bland food every single day
08:22
you need to add seasonings as well so
08:24
for seasonings are out basil leaves
08:26
okay basil loose this is very good I
08:29
just cooked my chicken and it tasted
08:30
pretty good and then I have my black
08:32
pepper
08:33
so basically use black pepper I am like
08:35
syllabary order if I said it right okay
08:38
so it has a 49 grams of carbs per 100
08:41
grams but no one is going to use that
08:43
much so I have Calipari sauce JEP
08:45
recorded over here then I have some
08:47
mixed herbs okay so this is also a very
08:49
good
08:50
that you can add so these are my
08:51
seasonings that I’m going to use and of
08:53
course salt and this sword remember guys
08:56
on ketogenic diet again you will feel
09:00
very tired and just cutting out salt
09:02
won’t help as well so I add start in
09:05
every single dish that you are cooking
09:07
he woke up that okay
09:09
add salt don’t just cut salt okay
09:11
remember that much now coming to the
09:14
supplements which you guys might talk so
09:16
the first supplement that I have is a
09:17
fat burner from new tricks this is the
09:20
lipo 6 fat burger so they have mentioned
09:23
200 mg of caffeine then they have
09:26
mentioned really healthy of significance
09:28
here then they have you know combined as
09:30
well so in mine has been formed to help
09:33
in burn fat you know through scientific
09:35
research you can check out examine so
09:37
this is not some bullshit supplement if
09:39
taken at the right time it can help you
09:41
improve your metabolism don’t need a big
09:43
meal and take this if you want do
09:45
anything so you are working on empty
09:46
store context of cardio it can help you
09:49
you know boost up your metabolic effects
09:51
all it turns as long as you’re at a
09:54
calorie deficit eating clean eating good
09:56
this can help you know get let me add 5%
09:59
to your you know total results so lipo 6
10:02
fat burner and creating more hydrate you
10:06
know I am using
10:06
1,400 can use any just you spy drops of
10:10
creatine monohydrate it won’t hold water
10:12
chill as I said as long as your
10:14
reticular a deficit hitting good you are
10:17
gonna go in fact no now remember guys so
10:21
many people from what ketogenic diet
10:23
these days you know I have seen lot of
10:25
people saying ketogenic that is the
10:26
press but trust me people who want to
10:29
perform well in the gym this is not the
10:32
best time for you and I’m not even going
10:33
to do not of card even 20 minutes of
10:35
cardiac with absolute cuts on because I
10:37
know how my body works on ketogenic that
10:39
so remember one diet is not perfect for
10:42
every human being
10:43
everybody is different now if you’re
10:45
obese and you are fine you find it hard
10:47
to control food then many ketogenic diet
10:49
for a short term like maybe six weeks
10:51
can help you you know you know because
10:53
you are going to get fat as well you’re
10:55
going to get some tasty food because fat
10:58
helps you know in taste okay all fats
11:01
are tasty so if you are obese maybe
11:04
ketogenic diet can help you but I
11:05
wouldn’t suggest you guys do ketogenic
11:07
that for the rest of your life it is not
11:09
possible any beginner trust me any
11:12
beginner on ketogenic diet wouldn’t have
11:15
it great physique by one year okay if
11:17
you start today and you do ketogenic
11:18
diet for one year trust me you wouldn’t
11:20
be that strong as a person who is eating
11:22
carbs and you wouldn’t be a strong you
11:25
wouldn’t look that aesthetic or you
11:27
wouldn’t look that great okay
11:28
people tend to get loose skin because of
11:30
instant fat loss and always think so I
11:32
am not obese now so luckily I can follow
11:35
this for three weeks and I think I’d be
11:36
consuming about two thousand two two
11:38
thousand two hundred calories depending
11:39
on my training days and not training
11:41
days and that is all these are the
11:44
groceries that you need for ketogenic
11:46
diet if you are if you want me to make a
11:48
diet you if you guys really want into a
11:50
soon
11:50
meaning let me know I’ll do it in the
11:53
put it in the comments box and I’ll do
11:55
that for you guys and that is all guys
11:57
that is all about ketogenic diet and if
11:59
you ask me how much I spend for this the
12:02
whole thing the pill came at around 5050
12:07
and items will last me for like more
12:10
than a month ok this fish will actually
12:12
last me for more than a month eggs so
12:14
maybe in few days and yeah that is the
12:17
thing there is this fact this thing is
12:19
not that cheap this factor fish is not
12:21
cheap so buy whole fish you know don’t
12:24
buy packaged fish normal packaged food
12:26
business all these are always expensive
12:27
this this egg is also expensive if you
12:30
buy it get a bowls already laid for very
12:32
cheap so again this seasonings are also
12:35
expensive don’t buy you know I had I was
12:38
in a rush so I have to buy all these
12:39
things and I needed it from today itself
12:41
so don’t you know just by UGS packaged
12:43
food because they also had add certain
12:46
you know preservatives and stuff you
12:47
know to keep the food fresh for a long
12:49
time so that is always that is all I
12:52
want you to talk about thickening that
12:53
you guys can see from my face that I am
12:55
NOT a big fan of ketogenic right but I
12:57
am just doing it for three weeks 21 days
13:00
how long is 21 days it is not a long
13:02
time so I am doing it just to you know
13:04
lose some weight you know fast okay and
13:07
I know have morning lot of water so you
13:09
know just you know get tighter little
13:11
bit little bit tighter and that’s all it
13:13
is nothing special about this diet and
13:15
research backs it up you know research
13:17
backs what I am saying because you can
13:19
see if somebody says that for thrush to
13:21
three-week give us any grant was above
13:23
any other that but then the other diets
13:25
you know the calorie deficit diet quite
13:28
a poquito and you know it just push to
13:30
tell people on normal diet
13:33
more fat and maintain more lean muscle
13:35
worse so thanks a lot for watching this
13:37
video guys
13:38
don’t be a dick writer of ketogenic diet
13:40
you know have an open mind and follow
13:42
the diet if you didn’t like it just
13:43
won’t do it okay I just had a clear
13:46
vision who I talk to and you know she
13:48
was very confident about it but in a few
13:50
weeks for three weeks she did it and she
13:52
lost make four cases and then it stopped
13:54
and that pissed her off and she started
13:56
eating junk again so any drug that helps
13:58
you lose fat or great very fast at the
14:01
same rate is gave all the weight back
14:02
thanks a lot for watching I’ll be back
14:04
again peace out

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