let's talk about the only carbohydrate that will not influence insulin now as you may know insulin is the hormone that makes you fat it's the hormone that prevents you from burning fat and it's a fat storing hormone so in the presence of even a little bit of insulin it's going to be very difficult to lose weight and get into ketosis so the only carb that has absolutely no influence over insulin is fiber okay now the problem with fiber is it normally comes with other carbs that do influence insulin as in the bread pasta cereal crackers
biscuits waffles things like that and so many times people are recommending those foods because it has fiber but what about the other carbs that are not fiber we want to stay away from them now just as a side note pure fat will also not increase insulin but what does increase insulin is the sugar the starches and excessive amounts of protein so is it just a matter of getting some fiber maybe some metamucil on a spoon and then pour some pure fat on it right no the type of fiber that you need is in the non-starchy
leafy greens it's in the vegetables and this is why you don't have to count non-starchy vegetables when you're doing the ketogenic diet as a part of your grams of carbohydrate normally you want to keep your carbs below 30 maybe 40 grams maybe even 20 grams but i don't recommend even counting the non-starchy vegetables like the salads and things in fact unless you have some intestinal damage or inflammatory condition that causes bloating when you eat a lot of vegetables i recommend you do add a good amount of vegetables as part of a healthy keto plan and
i'm talking at least seven cups it's not that much it's like a nice sized salad but what do these vegetables give you besides fiber well it gives you minerals potassium magnesium to prevent cramps when you start the ketogenic diet to prevent keto fatigue when you start the ketogenic plant also these vegetables have trace minerals they're loaded with vitamins like vitamin c folate other b vitamins they have a tremendous amount of phytonutrients which go beyond just the regular vitamins and minerals phytonutrients are anti-cancer anti-inflammatory and they will help prevent a lot of different issues but as
far as the fiber in the vegetable that is the food for your microbiome for your friendly bacteria that's what they eat and then they turn that fiber into a type of fat it's called a small chain fatty acid as in beta hydroxybutyrate which is a ketone so butyrate made from your microbes is in the family of ketones so microbes eat the fiber and they make compounds that help lessen insulin resistance which is directly going to help you lose weight because they also help lower blood glucose they can actually increase insulin sensitivity which will then make
it easier to lose weight which means your body won't have to make as much insulin and that's going to help your weight loss the fiber also increases the diversity of microbes which will have another positive effect on weight loss all right thanks for watching hey before you go if you're benefiting from any of my content i would love to hear about your success story please share it in the link down below
