Is A Keto Diet Healthy?
Many people worry that a keto diet is not nutritious. They think that since it eliminates certain foods, it must be lacking in key vitamins and minerals. This is just another one of the pervasive myths about a keto diet! Join Carole as she examines the myths about how nutritious fruits and vegetables are and reveals the truth about how nutritious a keto diet, when done correctly, really is!
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Carole: [00:00:00] Hey, guess what? It’s that time again? Keto chat live. Are you considering a keto diet, but are you afraid if you cut out certain food groups that it’s not going to be very nutritious, you’re going to be missing very important. Vitamins and minerals. Are you maybe following keto and wondering the same thing?
Carole: Oh gosh, I’m afraid. I’m actually not eating very helpfully. Maybe I’m losing weight, but is this a really healthy diet that I can actually follow? That’s the one reason, the one and only reason I’m here today is to dispel that myth. So I put together a couple of dietary plans. One, is that something my clients would actually eat what I would have the meat.
Carole: And another one is a low, fat, low calorie diet that I just found online on a medical news today. Let’s do this. You all. Welcome. Welcome everyone to Quito chat live. I’m your host Carole Freeman. I am a board certified keto nutrition [00:01:00] specialist. I have a master’s degree in nutrition and in clinical health psychology.
Carole: I specialize in helping women 40 plus follow a keto diet to lose weight and to keep it off and in a very healthy weight. Let me just cover the medical disclaimer, keep the lawyers happy today here. The show is meant for educational and entertainment purposes only. It is not medical advice, nor is it intended to diagnose, prevent, treat, or cure any condition disease, illness problem.
Carole: If you have questions or concerns. The relate to your specific health, please seek out care of a qualified healthcare professional, and all right, welcome to the show, everyone. This is an interactive show. If you haven’t been here before give me a comment, share where you’re joining from and we will make you part of the show.
Carole: I’m so glad you’re here. And so let’s see starting out. I let’s see let’s what what are some nutrients of concern on a standard, low fat diet? Let’s just have some quiz [00:02:00] here. A lot of my ladies, probably almost all of them have tried every diet under the sun. And many of them have been low fat, low calorie diets over the years.
Carole: So just give me a Y in the comments there, if you, at some time in your history have ever followed a low fat, low calorie diet. If you’re a lot like everyone else in the room, I’m going to see a lot of yeses here. So let’s give me a why in the comments, if you’re somebody who’s ever tried a low fat, low calorie diet.
Carole: So glad that you’re here. Personal news, I would just give you an update of what’s coming up. I’m excited. We’ve got some travel coming up in 2022. I’ve been selected to be a speaker at pod Fest in Orlando, Florida in may of 2022. Very excited. Thrilled and honored to be selected. One of their speakers.
Carole: I’m actually going to go and teach what you’re listening to hear what you’re joining live here. This show is almost a year old and I’ve learned a lot along the way about how to structure the show, broadcast it live so that [00:03:00] people can watch it in the moment and participate, but also participate in it after it’s a recording as well.
Carole: So I get to go speak there and I actually have the opportunity to sponsor somebody to go to cover their conference fee. And so stay tuned. Keep coming back to the show on him, give some details about how you can enter to win free entrance into the conference in Orlando, Florida. And let’s see, I said it’s in may, right?
Carole: And also I also have a special promo code. Oh, I should look that up. And if you’re interested, so pod Fest, it’s going to be the largest podcasting conference I dare say in the world. So they’re on track right now to have over 2000 people in attendance at this conference. So it’s going to be really exciting and I hope that I get to meet at least one of you there and.
Carole: So somebody, have you been to Orlando? Give me a comment. I’ve never been there before, so I’m going to have to go to Disney world as well. Just cause when you’re right there, you [00:04:00] might as well go. And so if you’ve got some tips for me about Disney world I need them, I need all the tips I can get.
Carole: Cause I’ve never been there before. I’m probably going to try to do maybe two or three days. Pick some highlights of it. It’s not going to give it a full week that I think it deserves, but I’m going to do what I can while I’m there. Let me give you my. My promo code for the trip. I should have had this up here already.
Carole: And what did I put it in here? I think I put it here. Oh, here it is. And so I will put the the link in the show notes here. And my promo code is going to save you 20% off. Veer the conference fee. So I’m going to put the link in the. Chatbox, let’s see where that shows up. Okay. So that’s an event that shows up on YouTube right now.
Carole: And it’s also on my my business, Facebook page, Quito Carroll. Unfortunately Facebook doesn’t allow it to go into the Facebook group. So if you’re watching me on there comment and [00:05:00] I’ll come back and I’ll add it later. So for whatever reason, Facebook rules, let me. Broadcast it to you in the, on the page right now.
Carole: But let’s say we’ve got, so nobody’s in there right now, but I’ll go back and add it later. So anyways, that link directly, we’ll get you that 20% discount off of the the conference tickets. I hope I get to see one of you there. Or more many of you. All so that is some announcements I also will be going to.
Carole: So this is not the middle of may. Pod Fest is again as a podcasting conference and then early may albeit metabolic health center. Symphony. It’s not the symphony. That’s not what it’s called metabolic health symposium. It’s going to be in Santa Barbara, California. This year. Last time I went to this conference was three years ago, things have been going on in the world.
Carole: And so I’m really excited. It’s one of my. Health and wellness and low carb Quito conference, there is, they’ve got top-notch speakers there and it’s really, they put on a really good conference too. So I recommend that [00:06:00] one as well, too. I don’t have any discount codes for that one. But stay tuned.
Carole: Maybe I’ll get to have something coming up. All right. So today again, if you missed it, I am here to talk about the myth, the legend, that keto diet is somehow unhealthy. I have put together two diet like two menus for you. One is a low calorie, low fat diet. I pulled it directly from medical news today and I’m going to compare that to a very typical day of eating that I would have my clients do on keto.
Carole: And we’re going to look at the nutrients. So I use chronometer with my clients. It is a high-end professional food tracking software. And one of the reasons why we use it is because it’s extremely accurate. So it, you get down to one hundredths of a gram of protein fats. And also it shows all the vitamins and minerals that are in these foods as well, too.
Carole: So that’s what we’re going to look at as we’re going to compare a Low calorie, low fat diet to a full [00:07:00] day of keto eating and examine the vitamins and minerals that are in these foods. Okay. So it’s one of the top things. It’s just like a game of telephone out there that people think it can’t be healthy to cut out a whole food group.
Carole: You can’t possibly your tour restrictive. There’s no way that you could possibly get all your nutrient needs met. It’s gotta be unhealthy newsflash. It’s not, you can get the thing that we’re doing on keto, we’re actually just cutting out the foods that have the least amount of nutrition in them.
Carole: And I’m going to show you some examples in these two diets that we’re going to look at. And so I found, let’s see, I’m just going to show you the webpage that I found this off of. Let’s do a little screen share here for y’all. So if you’re listening later, only on one of the podcast platforms, I’m going to walk you through verbally what we’re looking at here.
Carole: And we’re going to look at this. So this is [00:08:00] a I got to scroll over here. Here we go. Okay. Low calorie, one day meal plan. And so it’s funny cause they say on here that this is a 1200 calories. Meal plan. It says it’s actually 1,247 calories that I plugged it into chronometer and it turns out that it’s actually a 1,369 calories.
Carole: So it’s about a hundred calories more than what they say even more than that. And. It says it’s only a suggestion, but I wanted to compare this. I wanted to pick a L low calorie, low fat weight loss meal plan, and compare that nutrient wise. Now I made a couple of adjustments this, and I’ll tell you why.
Carole: But basically they say here that a again, this isn’t actually 1200 calories is much closer to 1400 calories actually. But one slice of whole wheat bread with two teaspoons of jelly. Okay. Come on. First of all. Two teaspoons of jelly on bread and no butter. Okay. That’s not going to taste that great, but all right, whatever.
Carole: Half a cup of shredded wheat with one [00:09:00] whole cup of milk, low fat, 1% milk, three quarters of a cup of orange juice and one cup of coffee. So that’s what they’re suggesting as a breakfast. And I actually chose to. I omitted F R I substituted a few foods in this meal plan, just because I wanted to show What nutrients are actually in these foods.
Carole: Now, some foods like breakfast cereal, for example, has vitamins and minerals added to it. And I don’t think that’s a fair comparison. That’s like saying you can eat a bowl of sugar and then take a vitamin pill. And somehow that makes that healthy. And so I I chose. Instead of shredded wheat because shredded wheat is a SU breakfast cereal that has added vitamins and minerals.
Carole: And again if we’re going to compare nutritious foods to a keto diet or a low calorie, low fat diet to a keto diet, I wanted to show. The nutrients that are actually in these foods, not the ones that the food manufacturers have artificially added to them. That’s fair. You’d agree. That’s fair.
Carole: And instead of shredded wheat again, which is a breakfast cereal with added vitamins and minerals, I chose [00:10:00] oatmeal, which is a food that a lot of people would say, oh yeah, that’s a very healthy breakfast to eat. And okay. So then for lunch, they have two ounces of roast beef on two slices of whole wheat bread.
Carole: And. One leaf of lettuce, three slices of tomato and one teaspoon of low-fat Manny’s I don’t know what the point of one teaspoon of low-fat Manet’s is. It’s like waving the jar of mayonnaise on the bread to pretend like there’s a little bit of moisture there. I would bet if you made the sandwich with that one teaspoon and without it, nobody would ever notice a difference, but they’re trying and they’re they thought we’ll just give people a little bit of Manny.
Carole: So they feel like they got some flavor one medium. One cup of water. You get that sick, you get that dry sandwich and one apple and one cup of water. I’m making fun of this a little bit because that’s one of the things that I know I’ve been following keto for almost seven years now. And it’s one of the big differences.
Carole: My clients tell me this everyday is the food is so delicious. It’s so tasty. It’s so satiating and satisfying, whereas, [00:11:00] so I’m poked in front of this meal plan because we’ve all been there. We’ve all tried. And, this is not going to be satisfying. You may be full physically. But you’re still going to be craving more after this.
Carole: Okay. So yes, I’m going to make fun of this low fat meal plan. What chronometer app do you recommend? There’s only one Linda’s asking which chronometer app do I use? It’s chronometer without the H so C R O N O M. T E R there’s an app store and you can use the desktop version of it as well, too.
Carole: So that’s the one that I use with my clients. And okay, so then there, dinner is two ounces of salmon cooked in one and a half teaspoons of oil, vegetable oil, one and half teaspoons, tiny little, just a smidge of oil in there. Oh, you know what? I, they have three quarters of a baked potato. Okay. This is.
Carole: You, you have to bake a whole potato, but then you have to cut off a quarter of it. And I know what you’re going to do with that, but I just realized I have that incorrect in my food log here. So I’ve got to change that. I put all these in here for you all before we went live here. Okay. That’s going to [00:12:00] adjust things a little bit.
Carole: The calories went down slightly all right. Let me go back to the meal plan. Okay. So yeah. So a three quarters of a medium baked potato and one teaspoon of margarine, again, like just, they’re trying to pretend like they’re putting the flavor on here, but one teaspoon of margin’s not going to do anything for that potato to make it edible half a cup of green beans, half a cup of tea.
Carole: One small white dinner roll. This is another change that I made because white bread is four to five, meaning that’s so low in nutrients to begin with. They actually add some vitamins and minerals back into it. So again, I want to compare and show you. Whole foods based keto diet without any added vitamins and minerals to the foods is going to be just as nutritious, maybe more than a 12, 1200 approximately 1200 calorie, low fat meal plan.
Carole: Okay. So instead of the white roll, I used white rice in, when I entered it in chronometer for the meal plan, I’m going to compare to, because that’s something. I did something the same amount of calories, the same amount of carbohydrates as a white dinner roll, but not with the added vitamins and minerals [00:13:00] that are in the typical white bread at one cup of unsweetened iced tea and then two cups of water.
Carole: I don’t know who made this meal plan, but that’s, you got to drink three cups of liquid with your dinner there. It’s silly. And then you get a snack of two and a half cups of popcorn. I’m assuming it’s air popped with three quarters of a teaspoon of margarine. Okay. Just for fun.
Carole: Why don’t you go in your kitchen and try to scoop up three quarters of a teaspoon of butter or margarine, whatever you have on hand, and then laugh about how little that is. I don’t even know what the point of putting that on there is just pretending like you’ve got some, so anyways, that’s the meal plan that we’re going to compare.
Carole: And so let me pull up my chronometer analysis of that meal plan. And again, So it’s 1,329 calories based on chronometer accurate information. And we’re going to add that screen share here
Carole: and click on the right one. I got added different ones. [00:14:00] There we go. Screenshare we’re going to do this tab. We’re going to do, I think it’s this one.
Carole: I’ve got two Chrome tab or a chronometer is open. So let’s see. Yeah, here we go. Okay. So I put this in two chronometer and again, this is my, the professional grade tracking software that the reason I use it with my clients is that it not only shows vitamins minerals, which we’ll go through down here, but it also is so accurate with.
Carole: Proteins fats and carbs that it gives you down to one hundreds of a gram of those items. Whereas all your other software has just rounded off based on what’s on the nutrition label. So chronometer is fantastic because they actually subscribed to real nutrient databases. So it shows you what’s really in the food, not what the label tells you is in the food.
Carole: All right, so let’s go through, so I put these in the bread, the two teaspoons of jealous. Three-quarters of a cup of orange juice, a cup of low-fat milk. And again I made the modification and I put oatmeal in here. One serving of [00:15:00] oatmeal instead of the. The cereal again, cause the cereal has added vitamins and minerals.
Carole: And if we’re going to really look at what nutrients are in real foods, let’s look, let’s compare real foods to real foods and okay. That dry bleeped sandwich that’s there with one teaspoon of low-fat mayonnaise and oh, the merger has got to go down here with the popcorn. Okay. And then two ounces of salmon.
Carole: That’s another fun, little thing is go and look at two ounces of salmon. It’s going to be about three bites of salmon. It’s a tiny little bit. They want you to fry it in vegetable oil, three quarters of a baked potato green beans carrots. Again, I swapped out rice for the dinner roll because that was a fair assessment instead of just added vitamins and minerals.
Carole: T Tap water. And then we’ve got popcorn and a tiny little smidge of margarine. And and okay, so we can see that this is about 1,329 calories, 214 carbs, 28 grams of fat and only 61.9. It’s almost [00:16:00] 62 grams of protein, which is the lowest end of How much protein women should get. And let’s look at the nutrient breakdown so we can see that we’re meeting a hundred percent of these vitamins.
Carole: It’s low and foliate bullied is in things that are actually one of the things that’s nice about chronometer is you can hover over it and it will tell you. Oh, I realize now that this orange juice that’s in here as full light in it as well. So if we picked fresh squeezed Juice.
Carole: It’s going to be much lower than that. Vitamin a, the other caution in here. So this shows that 55% of this vitamin a is coming from carrots. It’s not the same vitamin aid that our body needs though. And so all of this vitamin aid that’s showing here is not actually bioavailable to us. We, our body has to convert it to a different type.
Carole: So it’s actually a false amount of vitamin a that’s in there. It’s actually a. Beta carotene, which is not the same as vitamin a that’s a whole other topic. And vitamin E it’s pretty low on, we’re not even getting all the amount of vitamin K. So I did a quiz earlier here. What nutrients [00:17:00] are of concern on a low fat diet, and they are vitamin a D E and K.
Carole: And you can see here that vitamin a, again, most of it’s coming from the carrots, and this is not a fair comparison that. Beta carotene has to be converted into a vitamin a and we’re really inefficient at doing that. And so you basically only get about a 12% of what it shows here as what you can convert into real vitamin a in our body.
Carole: And so if we look at the second amount here, it’s coming from that that cup of milk that they give you in this meal plan. And so vitamin E and vitamin K are low on this because this is a low fat plan. And. The most of the vitamin E is coming from that whole wheat bread, which means that’s actually a four to five.
Carole: It’s been added to that because whole wheat bread isn’t known for being high in vitamin E. This is pretty low in calcium. Typically these low fat meal plans, I’ll give you one cup of milk for every meal in order [00:18:00] to try to meet that calcium. Also this, they would say it’s good that you’re under on sodium.
Carole: It turns out that we actually need much more sodium than we think. So I don’t see this as a good thing. Sodium is just a mineral and it’s something that our body needs just like we need calcium and copper and iron, all these other minerals. So being low on your sodium intake is not the good thing that we’ve been told that it is.
Carole: Okay. So that is our analysis of that low, fat weight loss diet. Let’s now take a look at. What a typical day of a keto meal plan would be for my clients. And we’re going to now I want to put this over here. So I’m actually going to close out that one so that I can look at this bear with me while I change my screens behind the scenes.
Carole: All right. So again, my whole reason I’m here today is to dispel the myth [00:19:00] that following keto cutting out carbs, which means we’re cutting out grains. We’re cutting out most fruits. Oh, I wanted to leave these up here and show you actually, cause I will pull that back up actually. And we’re gonna, we’re gonna look at the fact that the foods that we’re eliminating on keto are not the ones that are the most nutritious foods, despite what we think.
Carole: So we often think fruits are so healthy. We need lots and lots of fruits to be really healthy. We need lots of grains, whole grains are especially nutritious. And so I’m going to share with you. Let’s do that first. Let’s just do that right now. Let’s look back at that meal plan. Okay. So let’s just start to break this down.
Carole: That when we cut out foods, I think it’s going to be this one. Yeah. All right. Okay. So let’s just go into that. You’re cut it. You need a [00:20:00] balanced diet. You need whole grains and you need fruits and you need lots and lots of vegetables. We don’t want to admit those. This is the myth.
Carole: Okay. So people think that the foods that we’re removing on keto somehow confer lots of vitamins and minerals, but let’s look at this. Okay. So the cool thing about chronometer is I can click on a food and it’s going to give us the nutrient breakdown of that. Okay. So whole wheat bread. Oh, whole grains are super nutritious, right?
Carole: Let’s go look at that. It’s pathetic. Look how little. Nutrition is in whole wheat bread. The only thing that gets a, a beyond is this manganese, but you’re not getting a lot of nutrients with that. Okay. The other thing let’s look at this apple, okay. Fruits are so healthy for us.
Carole: We’ve got to have lots and lots of fruits because they’re so healthy. They’re so nutritious. Do you know, apples have, they’re basically nutritionally Boyd. You get a little [00:21:00] bit of vitamin C, 11% of your daily intake, but otherwise apple just T’s good. They’re full of sugar. 25 grams of carbs is equivalent of five teaspoons of sugar, actually.
Carole: That’s wrong. There’s four grams per teaspoon. Let me do. So 25 grams of carbs divided by four. I should know that up top of my head, that’s six and a quarter teaspoons of sugar. So then the next time you feel like, oh my gosh, I’m missing out by not having an apple because they have so many vitamins and minerals.
Carole: You’re missing out on a blip of these vitamins and minerals and six and a quarter teaspoons of sugar is what you’re missing out on. Great. So fruit is nature’s candy. Apples are not full of vitamins and minerals. I hate to break the news to you, but they’re not. Okay. Let’s look at some of these other ones that we would not eat on keto.
Carole: Potatoes actually [00:22:00] surprisingly or pretty nutritious. That’s a surprise to a lot of people. There was a whole country I’m primarily Irish and our people lived on potatoes when they didn’t have a lot of other food. And it’s got a third of the days vitamin potassium. Potatoes are much higher in potassium than bananas.
Carole: Did you know that it almost a 30 year day of by vitamin B6, but also, not staggeringly high in a lot of other nutrients, you’ve got a couple of key nutrients. You get a little a dose of that. And, but still the equivalent of over six teaspoons of sugar is what that potato is going to give you.
Carole: That one is a little bit more nutritious but frankly, Potatoes only tastes good when they’re fried, or we put tons of fat with them. And so this is a low fat diet. And the potatoes, I challenge you potatoes baked potatoes with no fat on them. Those aren’t tasty. Nobody likes those. But of the carbs on this meal plan.
Carole: It, this one is the most nutritious, but again, nobody’s eating [00:23:00] them by themselves. They’re eating them fried like French fries or mashed potatoes and butter and gravy and all this other kind of stuff. The other one that we would have. Not have on Keno would be these carrots relatively high in carbohydrates.
Carole: Now this is only half a cup. So some people on keto will have carrots. If you have the portion size small enough, this could be something that you may have. It’s pretty low in nutrients, except for this vitamin a count. Again, this is a more complicated topic than I wanted to get into, but it’s not vitamin a, it’s actually beta carotene, which is the plant based version of vitamin aim.
Carole: Our body actually has to cut that beta carotene in half and convert it into vitamin a, which is what our bot human bodies need. We’re not very efficient at doing that. And so therefore we don’t actually get. 12,000 IUs of vitamin a from that much beta carotene. This is one thing that’s like a an error in the way that this shows, but unfortunately it’s just the, one of the errors in the way that nutrition is that some nutrients, for [00:24:00] example, vitamin a only comes from animal sources.
Carole: That kind is in the type that our body already needs and it absorbs easily. We don’t have to convert it. We don’t lose any in the process as well. So that’s just I’ll leave it at that for now. And but otherwise, again, some people do have carrots occasionally on keto, but you can see that besides the beta carotene that’s in here.
Carole: We’re not missing a lot of other nutrients from carrots white rice also something that we would not have on keto. And you can also see that. Yeah, it is not full of vitamins and minerals. You’re not missing out on anything here. Popcorn. Okay. So that’s another thing that we would remove on keto also pretty nutritionally dead.
Carole: There’s not a lot going on in there. Okay. Merger. That could be okay on Keno. I don’t recommend it because margarine is not healthy. It’s hydrogenated and it’s just kind of garbage food. You’re not missing any nutrients there, but also that’s not specifically something that we wouldn’t have on keto.
Carole: Okay. Oatmeal. I forgot to click on that one as well. Let’s get source of Meg manganese, and it’s got [00:25:00] 20, almost 20% of your days. Need a bite vitamin B, one thiamine. So it’s got a few nutrients in there. It of all the carbs on this, it might be it’s similar to the potato.
Carole: Maybe it’s got some nutrients in there. But your. We’ve got some other foods that are going to be higher in nutrients for you here. And also to be fair this is a formulated low fat diet that’s trying to meet most of the nutrient needs. So that’s why, what dieticians will do is they’ll create a meal plan that’s that tries its best to try to meet all your vitamin and mineral needs.
Carole: Okay. And most people that I work with, I would bet most people out there. You as well before you tried keto, you’re not eating this. You’re not anything like this. You’re probably having some cereal for breakfast or maybe you’re going and grabbing a Starbucks breakfast muffin. Or maybe you just have some kind of like a Costco muffin or something like that.
Carole: Lunch isn’t going to be this nutritious is either your dinner, maybe fast food, maybe pizza, maybe. And I didn’t even go to the lengths of analyzing one of those diets to show you what would be more realistic, what people are eating, so [00:26:00] we’re comparing a very well-formulated low fat diet, weight loss diet to a keto diet to show that the keto diet is not lacking in nutrients that you think it would be.
Carole: And so again, this is people. Are afraid that ketos unhealthy that I’m missing nutrients and it can’t be balanced diet when we’re cutting out this whole food group of carbohydrates or a whole macronutrient category. And the truth is that what people are eating before they come to work with me is far less healthy than.
Carole: 1200 calories or this low fat diet that we’re looking at. That’s not really 1200 calories and what I’m going to show you. Okay. Are you starting to see here that the foods that we’re cutting out that we’re eliminating on keto? Oh, this is another one we forgot to show you. Is this the foods that we’re eliminating on key.
Carole: Are the ones that are the lowest and vitamins and minerals. And when we cut those out, then you’re left with the foods that are the most nutritious. Okay. So let’s look at orange juice again, very little of anything in there, but vitamin C. And you’re also getting the equivalent of five [00:27:00] teaspoons of sugar in a one, three quarters of a cup of orange juice.
Carole: And if you’re drinking orange juice, let’s be fair. You’re probably having a lot more than three quarters of a cup of orange juice. Again, Just to show you how we are not removing foods that are full of vitamins and minerals. We’re actually picking the ones that we’re removing, the ones that are low in nutrients.
Carole: All right. So let’s let’s pull up a day of keto eating now. So share with me. I’m going to close that so that we can pick the right one. We’re going to go for this. All right. So here is a very typical day of what I would have my clients do. So if you’re new to the show, I. Recommend my clients start with 20 total carbs, not net total carbs.
Carole: So we’ve got here three meals for you all. Let’s just look at the macronutrient breakdown. So we’re at 19.8, total carbs and 97 grams of protein. I’ve found for my. They feel much better. They don’t lose their hair. Their [00:28:00] skin and nails are healthy. They have better appetite control, lower carb cravings for carbohydrates when their protein is up closer to a hundred or higher.
Carole: 97 is a good amount of protein that my clients find works really well for them. And so this is the calorie count on. This is very similar to that low fat diet. So 1366 very close we’re under 20 total grams of carbohydrates. So let’s look at the foods that would be a very typical day of eating for my clients.
Carole: And so we’ve got two eggs cooked. However you like a slice of bacon coffee with two tablespoons of heavy cream. This is heavenly when you try it a third of an avocado. We actually. Adding salt. So when you’re in ketosis, one of my previous episodes episode number four. So go back to episode number four.
Carole: It’s where I talk all about salt and how our need on that I need for salt on keto is much higher. So actually supplementing adding salt in So for lunch, I’ve got here some lean pork loin. I imagine this could be sliced, very thinly to [00:29:00] make a breathless sandwich out of that. It’s pretty common.
Carole: So you could take the leaves of romaine and use that as your. Bread. So if you want something handheld as a sandwich is totally doable and, but otherwise you could just also chop that up and it could be the other toppings for this could just be like a dinner salad or an entree salad here. So you could slice thinly slices, pork and make a sandwich out of it.
Carole: Or it could just chop it up and put it on top of the lettuce as a salad. And. To whole slices of real cheese, not low fat cheese, but real cheese. And it’s a Manny. So again, I envisioned this, I tried to mimic this, the the other meal plan as, as best as I could. There’s not going to be a replacement for oatmeal or anything like that, but thinking of this as a sandwich, like they’ve got there.
Carole: So we’ve got, this is about the amount of romaine lettuce that would make two leaves to cover the outside. A tablespoon of mayonnaise, a little bit of mustard, two ounces of cheese and three ounces of. Pork loin would make a nice, really delicious sandwich there. And then for dinner [00:30:00] four ounces of salmon.
Carole: Whereas in the other one, you’re only getting a tiny little sliver, two ounces of the, on this one, you four ounces, a nice big Hardy piece of salmon, a tablespoon of butter. Wow. It’s not this margarine or low-fat stuff or anything like that. We’re having real butter and a whole tablespoon of it instead of three quarters of a teaspoon, remembering that other meal plan where that three quarters of a teaspoon.
Carole: Of course, we’re not needing to limit fat on this. We’re not trying to do low fat, but it’s just so much more satiety. That’s going to come from this. We actually have hormones in our gut that sense fat intake coalesces to kindness. So CCK, as soon as that fat hits our intestines, it actually blunts our appetite.
Carole: And this is part of why my clients on keto find that. They have a level of satiety when they’re eating that they’ve never really experienced and you don’t get, you don’t get activation about CCK on a low fat diet. So this, I hope this is an aha for a lot of you, is that when you’re eating a low fat diet, you just feel like you want to knock on your [00:31:00] arm all the time.
Carole: You might feel physically full from the bulk of the food in your gut, but you still never feel like you’re really, truly full and. On ketos. A lot of my clients will find soy. This is 1300 and some calories. They may find that they don’t even need to eat all this amount of food because they get so much.
Carole: So tidy from that CCK activation from the higher fat intake. And, okay. There’s broccoli here, which you could put the butter on top of the broccoli, or you can put the butter on top of the salmon. I like it on both personally. I added these hemp seeds in here. These are a nice.
Carole: Nutrient dense keto friendly seed. You can have, I put the tea in here as well, because that was on the other meal plan. And we’re going to have some salt. I didn’t bother putting the water in there that doesn’t change the nutrient intake or anything like that. Or nutrient not intake, nutrient values.
Carole: There’s no vitamins and minerals in water. I hopefully we all know that. And very similar nutrient profile. And actually I should pull up the other ones. So we can, I [00:32:00] don’t know that I can do that on my streaming platform here that I can show you both of them side by side. But a lot of these nutrient numbers, vitamins and minerals are higher than what it was on that low fat plan.
Carole: And. There are some of these that very easily could be full on. So for example, vitamin E I don’t recommend peop people have nuts and seeds in the very beginning of keto, just because they’re hard not to overeat, but for example, just one ounce of almonds will get you your full day supply of vitamin E.
Carole: So it’s very easy to still stick on keto and meet these nutrients. Full late a little bit more broccoli or lettuce here would actually meet that nutrient need as well. And this was also similarly low as this was even lower on the low fat meal plan that we looked at calcium you could have.
Carole: And this was, this is actually higher than on the low-fat plan as well. And potassium new let’s see. So we don’t need bananas for potassium the most, the highest let’s see keto friendly foods that are the highest and potassium or. Bish all kinds of fish avocado these hemp seeds are also high in potassium.
Carole: So let’s look here. Yeah, so [00:33:00] that four tablespoons of hemp seeds give you 480 milligrams of potassium. That’s more than a banana. The salmon also gives you the about the same amount of potassium. The pork also has that in it and broccoli and the avocado. And it’s very easy to get a full day supply of potassium as well on, on keto and stay there.
Carole: Yeah. So is this kind of blowing your mind to show were you expecting that high fat keto diet when you cut out a whole macronutrient, were you expecting to see that this, these bars. Vitamins and minerals would be down there. Like when we were looking at like the each of those high-carb foods that we’re eliminating.
Carole: Are you surprised to see how high in nutrients these this meal plan is? Does it surprise you that you can actually get all of your vitamins and mineral needs and stay under 20 total carbs a day? Also, I would love to know, does it blow your mind that apples aren’t full of vitamins and minerals and that plan didn’t have a, a ton of fruits and vegetables on it, but you would find something very similar.
Carole: If we looked at eat, you were [00:34:00] eating a lot of fruits and vegetables. They’re not going to be full of vitamins and minerals. It’s really a myth that’s pervasive out there, people out there, your doctor, other nutritionists, dieticians, they’re. Out there per I’m sharing this message that ketos unhealthy and you’re missing nutrients on it.
Carole: It’s not sustainable because it’s not a healthy diet longterm. They have not done this. They have not taken the time to put together a well-formulated ketogenic diet. Me as a board certified keto nutrition specialist. I also have a master’s degree in nutrition and I also have a bachelor’s degree in nutrition.
Carole: I know how to actually help my clients eat a well-formulated keto diet, notice we’re not having four tablespoons of butter in coffee here. We’re actually eating some real food. And these are very nutritious foods, right? Eggs. Look at how many nutrients you’re getting with just two eggs.
Carole: People don’t realize how many how healthy those are for us. The bacon it’s only [00:35:00] one strip. It’s not going to blow us away there, but it’s pretty darn tasty. The whipping cream actually has a pretty good amount of vitamin a, and this is the type of vitamin aid that our body needs. And so this actually counts more than the other vitamin a or in the, in carrots.
Carole: Avocados also little bit there. They’ve got some of the potassium we were looking at pork loin. So one of the other big myths out there is. Plant-based foods are healthy for us. A fruits and vegetables are the ones with lots of vitamins and minerals. But look at this pork, look at how much, how many things are close to 50% or higher on just what did I do?
Carole: Three ounces of pork. That’s not very much. And so meat products, animal based foods are the ones that are the highest in vitamins and minerals. Does that blow your mind too? And she’s look at that. Look at the cheese, two ounces of cheese. Did you know cheese had that much nutrients in it? The lettuce, it’s a small amount.
Carole: It’s not going to blow us away, but look at how much vitamin a is in just that tiny little bit [00:36:00] of lettuce. Also vitamin K as well is in the lettuce. Salmon is also really nutritious. Look at how good we’re doing with that salmon. Butter gives us some vitamin a, a little bit, but it’s just a tablespoon.
Carole: It’s not much, I’m not expecting that to do much here. One of the things that’s really surprising, people think that you have to have orange juice or oranges to get vitamin C, but broccoli is an exceptionally vitamin C rich foods. So not only. I see it’s got a little vitamin a and it’s doing pretty darn good with our vitamin K they’re on broccoli as well.
Carole: And another keto friendly food that’s very high in vitamin C is red peppers. Like a third of a cup of red pepper is also gonna meet your vitamin C needs for the day. So we don’t need to have those fruits that we thought we need to have these hemp seeds also look at these little powerhouse.
Carole: Things. So these are a plant-based food. There are some good amount of minerals in them. So I like those as a nutrient booster. That’s real whole foods. The tea that was just a carry over from the other one. It’s got some magnesium there, but that was in the other meal plan as well, too.
Carole: What do you [00:37:00] think, what do you think what are your biggest ah-has here about looking at how many nutrients are actually in a well-formulated tasty, delicious keto meal plan compared to maybe what you thought what myths you thought are out there? How much we’re told that fruits and fruits, whole grains and lots of vegetables are necessary to meet all our nutrient needs.
Carole: What do you think? What do you think?
Carole: That is my purpose. I have served my goal here. That was again, what my came here to do today was to talk about the myth, to dispel the great myth that pur that is pervasive out there. The only people that are telling you that a keto diet is unhealthy, that you. Can’t meet your nutrient needs that are telling you that it’s not healthy or nutritious to cut out a whole macronutrient group.
Carole: You need fruits and vegetables to be healthy. The only people that are telling you that have not done this, they have not put a standard meal plan [00:38:00] that they would eat. Endocrinol bitter. They have not actually put a keto diet into chronometer either to check the vitamins and minerals. So when you take the time to do that, it’s really easy to see that we’re not missing out.
Carole: We’re not missing vitamins and minerals. We’re not missing key nutrients by cutting out bread, rice fruits. We’re again, we are cutting out the foods that have low nutrition high. And focusing on foods that are the most nutritious. I would love to hear your ahas. I would love to see a little steam come at your ears or your head emoji.
Carole: That’s a lot of times the work that I do with my clients, they really have a big aha with this because they believe that the myth that we’ve been told that fruits and vegetables and whole grains are super healthy for us, but it turns out. It’s just a game of telephone. Do you remember that game of telephone as a kid where you just pass the message along?
Carole: Nobody’s actually fact checking this. They just believe it to be true [00:39:00] and it’s not, it’s a lie. It’s the biggest lie out there, okay. No, it’s not the biggest lie out there, but in nutrition, it’s up there. It’s one of the w I think that’s one of the worst ones. Rest assured if you’re doing keto the right way, if you’re following a well formulated keto diet, you can absolutely meet all your nutrient needs.
Carole: What are we talking about? And our next episode, I don’t know yet. It’s going to be a surprise. So if you have a topic you’d like me to cover, I would love for you to pop it in the comments. Let me know. What are some of your top Quito questions concerns the myths that are out there or challenges or struggles that you have.
Carole: That’s what I’m here. Providing education and information, dispelling all the myths, getting the proper, the correct information about how to actually do well formulated keto diet and. Lose weight and addressing the psychology of how to actually keep it off. Cause that, that’s the hardest part.
Carole: Again, today, dispel the myth that when you cut out carbohydrate, rich foods that you’re missing key nutrients, I showed you how a well-formulated keto diet can absolutely meet all your vitamins and [00:40:00] mineral needs every day. I’m so glad you’re here. So if you’re struggling on keto, if you’re struggling to stick with it, how to do it right.
Carole: How to get it to work for you. Check out my website, Kito carol.com. Carol has an E on the end. It’s a very fancy French spelling of it. So keto carol.com. You can read more about me and see if I might be a fit for you, help you on your keto journey. Remember, share with your friends too. If you found this informative, interesting, entertaining let me know, share with your friends because sharing is caring and if you help us grow, we’ll help you shrink.
Carole: Thank you all for being here today. We’ll see you soon. I know.
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