Major Changes to Keto in 2025 - New Guide to Lose Fat and Build Muscle

Summary

This video provides practical tips for optimizing a ketogenic diet, especially when managing cheat meals. The speaker emphasizes using keto-friendly high-fat options and sweeteners like allulose to keep glucose and insulin levels in check. Supplements like Trimethylglycine (TMG), creatine, and rauwolscine are recommended for muscle preservation, fat burning, and reducing inflammation. The importance of fiber for ketone production and gut health is also highlighted. Finally, the speaker encourages viewers to engage with the content to boost visibility on YouTube, while promoting clean keto practices and healthy choices.

Takeaways

• 😀 Allulose is a sweetener that helps lower blood glucose levels and blocks fructose absorption, making it beneficial for keto diets.
• 😀 If you have a keto cheat meal, opt for high-fat options like ribeye steak or duck rather than high-carb foods.
• 😀 Clean keto is emphasized, meaning avoid foods with oxidized oils and focus on high-quality, keto-friendly options.
• 😀 Trimethyl Glycine (TMG) is a powerful supplement for muscle building and fat burning, making it highly recommended for keto dieters.
• 😀 Creatine supplementation on keto can help reduce inflammation, improve muscle performance, and potentially benefit brain health.
• 😀 Yohimbine and Rauwolscine are effective fat burners and appetite suppressants, especially when combined with keto.
• 😀 MZ C (MTS C) peptide is an exercise mimetic that may enhance fat oxidation and mitochondrial function, although it's still experimental.
• 😀 Fiber is essential for keto diets because it supports butyrate production, which is crucial for ketone formation and overall health.
• 😀 It's recommended to consume 30-35 grams of fiber daily, which does not count toward your net carb count.
• 😀 Low-carb carnivore options are viable, but ensuring adequate fiber intake is important for optimal health on a ketogenic diet.
• 😀 Supplements like TMG, creatine, and yohimbine are useful tools for optimizing fat burning and muscle preservation while following a keto lifestyle.

Q & A

What is the role of allulose in a ketogenic diet?

Allulose is a sweetener that helps reduce glucose levels and insulin spikes. It also blocks some of the transporters for fructose, making it a useful tool for mitigating blood sugar spikes when consuming carbohydrates on a ketogenic diet.

How should you handle a keto cheat meal?

Instead of indulging in high-carb foods, you should aim to make your cheat meal keto-friendly by choosing foods high in healthy fats, such as ribeyes or full-fat duck. The focus is on clean keto, avoiding processed oils and maintaining a balanced, high-fat, low-carb meal.

What is trimethylglycine (TMG) and how does it benefit those on a ketogenic diet?

TMG, also known as betaine, is a methyl donor that helps lower homocysteine levels in the body. On a ketogenic diet, TMG supports both fat burning and muscle preservation, making it an effective supplement for improving body composition while following a keto regimen.

Why is creatine particularly important on a ketogenic diet?

Creatine is important on a ketogenic diet because it helps preserve muscle mass and has anti-inflammatory effects, particularly for the brain. Taking small doses of creatine throughout the day (e.g., 2.5 grams) can enhance the overall effectiveness of a ketogenic diet.

What are Yiman and Rauline, and how do they help with fat burning?

Yiman and Rauline are compounds that act as alpha-2 adrenergic receptor agonists. They help unblock fat cells' ability to release fatty acids and triglycerides, aiding in fat burning. Rauline is considered a cleaner and more filtered version of Yiman, offering similar effects without as much jitteriness.

What is MZ C, and how does it potentially improve fat oxidation?

MZ C, also known as a mitochondrial peptide, is released during exercise and is believed to support mitochondrial function. It can potentially improve fat oxidation by enhancing mitochondrial activity, making it a promising supplement for those on a ketogenic diet. However, it is still experimental and should only be used under the guidance of a doctor.

Why is fiber still important on a ketogenic diet, despite some anti-fiber sentiments?

Fiber is important on a ketogenic diet because it promotes the production of butyrate, a substance that aids in ketone formation. Consuming adequate fiber (30–35 grams per day) can improve gut health and support ketosis, even though some people may argue against its necessity on a low-carb diet.

How do you calculate net carbs on a ketogenic diet?

Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates in a food. The formula is: Net Carbs = Total Carbs - Fiber - Sugar Alcohols. This calculation helps ensure you're staying within the carb limits for a ketogenic diet.

What should be prioritized on a ketogenic diet, clean keto or carb cycling?

Clean keto should be prioritized over carb cycling, as the focus is on maintaining low levels of glucose and insulin. Clean keto emphasizes eating whole, nutrient-dense foods while avoiding processed oils, and prioritizing healthy fats, which helps reduce oxidative stress and supports long-term health on keto.

How much creatine should you take on a ketogenic diet for optimal results?

To get the best results from creatine on a ketogenic diet, it's recommended to take smaller doses spread throughout the day. A typical dose might be 2.5 grams taken multiple times per day, totaling 5 to 15 grams, depending on your muscle mass and personal goals.