Keto Diet vs. Intermittent Fasting vs. #PaGuMi to lose weight in 2019

Keto Diet vs. Intermittent Fasting vs. #PaGuMi to lose weight in 2019


have you heard of Keto or intermittent fasting? or the new one – PaGuMi? if you go on a diet, which one is more effective that’s what we will discuss in this episode of PaGuMi maybe you’ve heard of Keto Keto is a Low Carb High Fat diet but they don’t usually mention the specific fat that is healthy and unhealthy that’s why there is an unhealthy keto, those that promote pork cracklings bacon, deep fried pork knuckles, … those are the ones we don’t recommend intermittent fasting on the other hand determines when you should eat so keto tells you what to eat so that’s WHAT to eat intermittent fasting on the other hand is WHEN to eat WHEN you eat also effects your metabolism Pa-Gu-Mi is the combination of healthy Keto and intermittent fasting Pa-Gu-Mi stands for Pa – Papak (eat viand only) Gu – Gulay (vegetables) Mi – Minsan (sometimes) the main purpose of PaGuMi is for your to be healthy it’s side effect is you lose weight there are three kinds of food macros carbs, proteins, and fats we always eat a combination of those they are used by our body to operate properly if you have carbs as your main source of fuel it causes inflammation it is inflames your arteries which breaks your arteries which is patched by cholesterol your cholesterol increases because your inflamed arteries are increasing it also raises insulin it’s a hormone that converts carbs into glucose which is then used by our body as fuel but we don’t consume all of it specially when we have a sedentary lifestyle we just sit down, go to meetings, no time for the gym those excess carbs those excess glucose are converted by insulin into stored fats that’s why our bellies get bigger it is caused by those stored fats that are created by insulin from all the excess carbs that we eat it creates stored fats and sometimes causes fatty liver it elevates triglycerides those excess carbs, which is the usual case are converted to triglycerides which increases the trigly in your blood everytime you eat carbs you get tired all the time you always want to snack actually, if you feel hungry always you wan’t to go on a diet but don’t think you can handle the ‘hunger’ the reason why you feel hungry is carbs if you remove carbs in your diet you will be able to fast 12-24 hrs without feeling hungry look at this graph this is the comparison bet carbs, protein, and fats on how long you before you feel hungry cabs only gives you 4 hours before you feel hungry again that’s why you have breakfast, lunch, dinner sometimes add midnight snacks, that’s bec every 4 hrs you feel hungry if you look at fats, it is longer you can feel full for 12 hrs or more with fats our body is like a hybrid engine that can take electric or gasoline as fuel Carbs is like gasoline fuel Fats is like electric fuel what’s amzing is when your body adapts to burning fats and you don’t take dietary fats (when you don’t eat fats) your body will burn those stored fats created by insulin in your body as fuel when that happens, you will really lose weight those fats in your body goes away as it is being used as fuel by your body our goal in PaGuMi is to convert your body from using carbs as main source of fuel into fat burning that’s what we need to do when you have Fats as your main source of fuel they are converted to ketones which is used as fuel in your body and brain. ketones are actually better fuel for your brain vs glucose you will have longer satiety you will feel full longer when that happens, you should not eat every 4 hrs only bec it’s breakfast or lunch you should only eat bec you are hungry you also lose weight how to do it? avoid soda, juice alcohol, smoking, drugs by default, we should not be having those the next one is Ar – Arina (flour) anything made out of flour like bread, pasta, cakes, breadings for fried chicken, let’s avoid those so that’s the first one we should avoid Ar – Arina (flour) next is As – Asukal (sugar) anything that has sugar look at the nutritional contents of the things you buy because even catsup has sugar juice and sodas are mostly sugar let’s avoid those there are also hidden sugars which you find in fruits so it’s not also ideal that we eat fruits next is Ka – Kanin (rice) avoid rice rice is currently our main source of carbs as fuel in our body so those are what we need to avoid Ar – Arina (flour) As – Asukal (sugar) Ka – Kanin (rice) when you remove those rice, bread, etc what’s left? the viand so you just eat the viand Papak – means eat the viand only on your first 3 days, eat the viand only specially if you are not used to eat vegetables just eat the viand only you can just increase the portions like instead of 1 pc chicken, have 2 pcs but don’t eat the rice just eat the viand only only for the first 3 days now when you eat fats make sure that omega 3 fats are higher those are the healthy fats omega 6 is inflammatory just like carbs that inflame the arteries which leads to cuts in your arteries which leads to cholesterol omega 3 is the opposite, it is non-inflammatory the balance between omega 3 vs 6 must be 1:1 omega 6 must not be higher fast food mostly are omega 6 that’s where you get an imbalance – higher omega 6 balance your omega 6 and 3 omega 6 is from check fat, pork fat, and beef fat so what would be left? where can we get omega 3? there are actually a lot of omega 3 foods like salmon, sardines, mackerel nuts like walnuts avocado, olive oil, eggs like hard boiled eggs if you want something to snack on you can have hard boiled eggs and nuts peanut butter is ok but look at the label make sure there is few or no sugar so what do we eat? to neutralize a tasty viand you usually have rice with it but instead of rice, use vegetables instead eat more seafood like salmon, sardines, mackerel the size of your protein like chicken, pork, or beef must be medium only it’s not like atkins that you take lots of protein here, you just have a medium size, like a 1pc chicken or 1pc burger steak, that’s it the second meaning of PaGuMi is Gu – Gulay (vegetables) when you get tired of eating viand only start introducing vegetables as replacement to your rice when you look at your plate, these should be the portions half of your plate must be vegetables 1/4 should be your fats 1/4 should be your protein if you like to see photos of what I eat everyday, you can follow me on instagram @erickkalugdan or www.kalugdan.com we also post instagram feeds there now, what can you drink? every gram of carb hold 4 grams of water so when you remove carbs from your body your excess water weight will drop which results to a lot of weight loss on your first week so now you need to drink a lot more water have at least 2 liters of water per day you can also have lemonade if you want more flavor but don’t let them put syrup use stevia as your sweetener so always bring sachets of stevia and give it to them for sweetener instead of their syrup you can also have coffee with cream but again, your sweetener must not be sugar use stevia instead the 3rd and last part of PaGuMi is Mi – Minsan (sometimes) when should you eat always remember that every time you eat your insulin spikes and we should always void spiking our insulin even if you just eat a snack like chips, your insulin will spike so on your first 30 days of PaGuMi you should only eat 3x a day breakfast, lunch, and dinner no snacking in between no midnight snack, morning snack, afternoon snack just breakfast, lunch, and dinner after 30 days of PaGuMi you can already shift since majority of your fuel comes from fats and you will feel full longer you should only eat only when you are hungry ideally, you should eat 2x a day only breakfast + lunch or lunch + dinner if you want to accelerate your weight loss you can do O.M.A.D. One Meal A Day lunch only or dinner only so that’s what we do again, PaGuMi is the combination of healthy keto and intermittent fasting please LIKE this video I post new videos weekly about health, technology, business, faith, travel please visit our website at www.kalugdan.com please SUBSCRIBE (it’s free) pls share with our friends who like to lose weight or get healthier thank you! in the comments below, please tell me what is your favorite ”healthy fats”? again, thank you! until the next video, good bye! 🙂

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