Visualize Your Plate Instead of Counting Calories

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so today we’re going to talk about macros and  i’m going to give you an easy way to calculate the quantity of macros on keto i have a picture of  a plate here and it’s divided in half on the left side we have the carbs on the right side we have  fat and protein and so the difficulty of really showing you this is that most foods are not a pure  fat carbohydrate or protein they’re a combination of things so the way i did this should be pretty  simple so let’s start with carbohydrates you want the majority of carbohydrates to be vegetables  at least seven cups or servings okay now how much is that how could you visualize that  well if you know about cups you could just take a cup or just take a fist full of salad so  you need a minimum of seven cups now problem is that quantity is not going to fit on the half of  your plate so i recommend getting an additional bowl to put your salad in now if you’re going  to do other types of vegetables not leafy greens like broccoli cauliflower bell pepper carrots etc  then the quantity goes down to about three and a half cups or servings which is about three  fistfuls of those dense types of vegetables and those would definitely fit on half of your  plate one cup or serving equals 250 milliliters now if we’re going to add berries in there  strawberries blueberries and raspberries and there’s other barriers as well you can measure  that by just having like a cupped hand full of berries on your plate all right now other carbs  well there’s carbs and avocados there’s carbs in hummus there’s some carbs and olives but those  three have a combination of carbs and fats so i put them right in the kind of the center there  and so if you’re going to do olives roughly that would be like a half of a cup and you can pretty  much judge that if you know what a cup looks like hummus same thing half of a cup avocado we’re  just talking about a half of an avocado or a lot of times i’ll just do a whole avocado so roughly  between a half to a whole now let’s shift to the fat and protein normally that’s combined and i  recommend that you try to consume the fattiest protein that you can consume so don’t cut off the  fat don’t take off the skin leave that on try to consume like fish for example that has more  fat like salmon would be the ideal situation so if you’re going to do meat or fish the size of  that quantity if you’re male should be the size of the palm if you’re male you would do one to two  of those okay if you’re female you would do one so that’s the size of how much your meat or fish  should be i realize this is a generalization so if you’re a large young person with a fast  metabolism maybe it’s a little bit more okay so you really have to judge and figure out what’s  right for you okay so that would be your protein or let’s say you get your protein from eggs  that would be between two and four eggs for that meal now when we get to nuts nut is  a combination between a small amount of carb some is a little bit more than others and protein  and fat now a lot of times i’ll actually add nuts to the meat or the eggs to give me a little  bit more fat and so that would be like a cupped handful of nuts i like to do pecans sometimes i  do walnuts now let’s talk about the quantity of cheese that would be roughly about the size of  two of your thumbs of course my thumb is huge so of course that would be a lot of cheese all right  and then peanut butter would be also the size of two of your thumbs it could be a little bit more  could be a little bit less a lot of times i like to do celery with peanut butter after a meal  just because i’m trying to get more fat now as far as butter goes now i don’t recommend adding  a bunch of butter to just eat with your meal but let’s say you’re putting it over your vegetables  or you’re cooking with it i really don’t want you to measure it at this point but if you wanted to  measure it let’s say two tablespoons of butter and then we have olive oil which you can  put over your salad or even cook with it and i prefer you not to measure that one because  you want to consume a good amount of olive oil and make sure your olive oil is extra virgin and  it’s the real olive oil with not extra things so also want to make sure it’s authentic it’s the  extra virgin olive oil it’s not the fake olive oil coconut oil the same thing don’t worry  about measuring it just put some in the pan and cook with it now if you’re doing mct oil  that could be between one and two tablespoons so i just wanted to create this video to give a  rough idea of your macros and what they might look like hey before you go real quick i  have a course entitled how to bulletproof your immune system it’s a free course i want  you to take it and here’s why here’s you here is your environment everyone is focused on  this over here avoiding your environment but what about here what about strengthening your immune  system that’s what’s missing this course will show you how to bulletproof yourself and 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