 Ladies and gentlemen before we dig into the video a quick announcement Kaizen training. That's me bark on Omari South We have a bunch of different programs to help you reach your goals whether it's hypertrophy strength fat loss whatever it is And right now we're running a spring special use code spring 18 and get 30% off any program you want Limited time check it out. We're also opening up our very limited group coaching. We have Facebook group We all chat you get your form critiqued you get a check-in once a week with our homie Nigel who's a super super intelligent strong Coach check it out Kaizen training dot-com link will be in the description and also in the comments 30% off all programs grab them now and into the topic of the day, which is the keto diet My experience with it what I think is good about it What I think is bad about it how and when I used it and who maybe I would recommend it for those that maybe Don't know much about it is a higher fat diet moderate protein a very low carb diet So typically what you'll do is you'll want about 60 to 70 percent of your overall calories coming from fat 20 to 30 from protein and then maybe 10 percent 5 percent or less coming from carbohydrates This was first kind of brought about for epilepsy and to help other diseases Our man dr. Diogostino. I believe he's in Florida He's studying all about it to help with different immune diseases and other things to help people be a little bit healthier And live a healthier life. It has gotten More popular and kind of the performance world or dieting world as some professional bodybuilders and other people will use it to cut weight And to be in a calorie deficit. I tried it kind of based on a diet called the carb night probably Eight years ago or so. I did it for maybe a year or two living that low carb lifestyle ketoed out of my mind And I've gone through different cycles of it trying different things the rest of the video I'm going to kind of talk about again my experience who I maybe think it's for and it's going to be in regards to performance and people with an Overall healthy life not talking about immune diseases or other things So you can do your own research or comment on those things if you'd like but that's not who I'm talking about I'm talking about someone who's generally speaking healthy and is just focused on performance looking better And kind of live in a normal life or using this as a regular diet For myself, you know the benefits I see or for any individual conner the guy who edits and crushes all these videos Helping him boost a little bit of keto with his own diet and the things I think that can really help it out Or I can't even think straight. It's not picking it up. I just can't think Yeah fortnightin The benefits of it that I think it can help some people is that it's insanely simple For the most part you just avoid carbs. No sugars. No carbs. No anything like that and eat kind of red meat eggs things with higher fat news eat cheeses and different Condiments that have a higher fat and you can get away with it while you're traveling It's very very simple another effect that I had or that keto had on me. I found that I was Very satiated very often would go a full day and almost forget to eat That's the first time in my life coming from an inner fat kid who loves food. I'm constantly thinking about food I always want to eat my appetite to the freaking roof, especially when I'm training heavy on keto after you get adjusted to it My appetite just happened to go down, you know and fat Eating high amounts of fat and protein tend to keep people pretty satiated So that's another benefit that if you have a really high appetite, this may help you out as well Generally speaking for me myself and I and maybe some of you the other benefit of keto is that you get to eat pretty good food You know things that I find delicious steaks eggs, etc I ate in and out burger out even eat Chipotle and just not get rice or beans or very minimal beans in a bowl Something of that nature, but it's foods. I look forward to eating chicken wings here and there some types of sushi In different foods that were very easy to stick to and we're still satisfying to eat by taste And they're fully on the diet and work very well I do like to eat a variety of vegetables and that's something on keto. You don't typically do most recommend very Green vegetables or low amounts of vegetables as veggies do have some carbs in them And if you start to eat higher amounts then you know may kick you out of ketosis and mess with your insulin blah blah blah blah And either here nor there I guess going into some of the negatives of keto that I Experienced myself and I've heard others experiences that my energy as I was powerlifting during the time and maybe even playing basketball I can't remember But my energy was really really low I'd get through maybe a lift or two and then my energy would just plummet I wouldn't be able to get through the workout or recover from a workout as I would as if I was eating carbs of similar calories And this may be just my experience, but I've heard others do the same or feel the same Another thing is you not only when I'm adjusting to the diet, but also just sometimes I would have a dull headache in general Generally feel pretty lethargic my energy daily Although sipping the same amount of caffeine coffee or whatever as I would while I'm eating carbohydrates I would just generally feel kind of low energy and slow moving Sometimes my thoughts were a little clear But I feel like my thinking or my cognitive function was about the same as if I was eating carbs But my body energy getting up lifting walking whatever was always a little bit down One of the major issues I found you know being trying to be a little bit more self-aware looking back on doing the Carb night or a ketogenic style diet for myself is that I would have refeeds as per that exact diet And I know some ketogenic diets may not or other people might have cheat meals or whatever it might be But it would be every seven to ten days would be a carbohydrate night Where you kind of reset the system or get some glycogen in you to restore everything And for me what that led to is kind of a bad mental state of kind of the refeed binge feel guilty Restrict myself binge again type mentality where I would literally be focused in on Friday because I could get that ice cream Rather than now you know kind of tracking my food or being a little bit more Intuitive with my eating or just portion control whatever you might call it I just kind of fit in a little bit more of the junk food or things I like to eat in moderation throughout my week and mentally I'm not focused on food as much as I was then Although I know I said before that I wasn't hungry as much so I wasn't thinking about my next meal I was overall looking forward to that refeed and then I'd end up probably binging or overdoing it more than I should And then I'd feel bad about it and now go ultra restrictive for the next seven to ten days I just think it could lead to a very bad cycle, especially if you have some type of addictive personality like myself and many people out there It just led to a dirty dirty dirty dirty dirty dirty dirty dirty dirty cycle that I didn't want to get involved in and now I'm a little bit healthier relationship with food growing up I just never really even though my mom's pretty smart with nutrition has a good general Idea of it and would cook us good dinners. I never had any idea of kind of moderation or porch control Tracking my food kind of on its own. I got that Lesson and taught it to myself. You can track and I do recommend you still track your food While you're doing a ketogenic diet because you know studies have shown that overall calorie Intake is going to be the defining factor when you're talking about body composition Whether gaining weight or losing weight both ketogenic or of carbohydrate style diet generally speaking, you know, I think there's Lifestyle things. There's the type of foods you like to eat What sports you're into how important your performance is and maybe how your body reacts? That will kind of dictate for yourself. What style of diet might work best for your lifestyle? I think that if you're powerlifting playing basketball football soccer something of that nature Eating carbohydrates not only will allow you to perform better, but also recover better Tracking your food or have an idea of how many calories you're taking in With some quality micronutrients vitamins minerals which often come from fruits and vegetables having something a little bit more Well-balanced both mentally and physically in your lifestyle is going to be best overall But I would recommend you know talk to a doctor if you have an health issue because some of these diets may help you out And if you are healthy, maybe try experimenting with a different style diet for anywhere from six to eight weeks See how it affects you both lifestyle wise mental wise and physically I think those are going to be Important for you to kind of run many experiments on yourself to figure it out again guys appreciate you 30% off all programs spring 18 Kaizen training comm head towards your goals. I appreciate you catching the next video selling Mike Allen thralls, but we're out