low carb diets versus the keto diet versus the carnivore diet what's the difference
and is one better than the others when it comes to weight loss and reversing insulin resistance
now I just want to start off by saying that I don't think you need to follow a specific
diet in order to get results if you've watched any of my other videos then you will know that
yes I am a big advocate for low carb diets for multiple reasons but for the main ones
being that they are extremely effective for weight loss and reversing insulin resistance
but I do think that there are ways to get results including a few more carbohydrates in your diet
as long as you're smart about them I'll link a video up above with more info on that anyways
my point is that you don't have to follow a specific diet as long as you're following a
few basic principles which we'll discuss as we go through this video but with that being
said I do think there are certain people who need to be more strict when it comes to their
diet due to its sensitivities their current gut health and autoimmune conditions so in
today's video we're going to be discussing the differences and similarities between low
carb keto and the carnivore diet and how to know which one is best for you [Music]
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make
sure to click that subscribe button and you can also find me on Tick Tock and Instagram
where I share new posts every single day now a bit of background on myself and my experience
I've been eating a variation of a low carb diet for the last six maybe seven years I've started
eating mainly low carb paleo then I went full ketogenic then I switched over to the carnivore
diet and for the past few years I've transitioned back to a more low carb Paleo Approach so I have
personal experience with everything we're going to be talking about today and I've also worked
with hundreds of clients using these diets as well now before we get started I want to hear from you
let me know in the comment section down below if you've tried low carb keto or carnivore have you
tried multiple of them which one did you feel like you got better results it's on let me know in the
comment section down below I'm really curious to hear your experience but anyways let's get
started talking about the low carb diet the low carb diet is entirely focused around macros short
for macronutrients and generally considered to be when you eat less than 100 grams of carbohydrates
a day but why is limiting carbs beneficial let's take a step back and get really basic out of the
three macronutrients protein fat and carbohydrates one is mainly used by the body for building and
maintaining tissue and the other two are energy sources I'm sure you've heard before that you need
to eat protein in order to build muscle but it's also needed by all of our other tissues in the
body as well fat and carbohydrates are our energy sources when we consume excess of either energy
source beyond what our bodies can immediately use for energy it gets stored for later stored as body
fat now carbs are a quick energy source so when we consume them our bodies use them for energy
first fat is slower burning so it will only really be used for energy when our carbohydrate stores
are depleted so if you're constantly eating carbs throughout the day your stores are never going to
deplete and you're going to stay in a state of fat storing when you're in the state you can't
tap into your stored body fat which is why a lot of people find it difficult to lose weight when
they're eating a lot of carbohydrates but when you lower your carb intake then your body is able to
tap into your stored fat more easily this was a really simplified explanation if you want to know
more about how our body uses different energy sources and how to become a better fat burner
I have a whole video on metabolic flexibility which I'll link above but anyways this is why
low carb diets are beneficial for weight loss for improving insulin sensitivity and reversing
insulin resistance and overall just having better control of your blood sugar so what can you eat on
the low carb diet technically as long as you keep our carbohydrates low you can eat anything but to
get the best results you really should focus on eating Whole Foods and limiting processed ones
meat fish and eggs are Staples as our low starch vegetables such as cauliflower broccoli and
mushrooms and low sugar fruit including avocados olives and berries nuts and seeds can also be a
part of low carb diets as are healthy cooking oils such as coconut oil ghee Tallow and olive oil most
people on low carb diets cut out or limit bread pasta rice cereal potatoes and anything starchy
and of course anything that's high in sugar is also a a can of Coke for example has 39 grams of
sugar which is 39 grams of carbs and that's almost half of what you should be having in an entire day
okay but now let's move on to the keto diet keto is short for ketogenic which is a way of eating
that is high in fat modern in protein and low in carbohydrates so similar to the low carb diet but
it's more extreme in restricting carbohydrates the upper limit is generally 50 grams of total
carbohydrates in a day and by limiting carbs more your body is able to get into a deeper
state of fat burning known as ketosis ketosis is a metabolic function that is completely normal now
with low carb diets you're generally going in and out of ketosis throughout the day but on the keto
diet you're in ketosis for most of the day now the benefits of the keto diet go far beyond fat
burning and weight loss but we'll talk about that a little bit later in the video so what exactly
can you eat on keto again technically as long as you stay under your carb limit anything goes but
I have found that from personal experience and working with clients when you focus your meals
around Whole Foods and limit processed ones you're going to get better results and feel better during
the process so basically anything you have on the low carb diet you can have on keto but you just
need to be a little bit more mindful of the amount of carbohydrates you're consuming some people do
choose to do keto with more processed foods and this is known as dirty keto and while this can
work particularly if your mangle is weight loss it can actually lead to more inflammation which
takes away from a lot of the benefits of Keto now before we move on I just want to give a
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and wild caught we spoke about protein a bit earlier in this video and its role in building
and maintaining muscle and other tissues and this is one shortcoming that I see a lot of people face
when they first start a low carb or ketogenic diet they aren't consuming enough protein and
enough quality protein butcher crowd can solve this problem head to healthcoachkate.com forward
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make sure to use code kate15 at checkout to save 15 off your first box thanks again to butcher
crowd for sponsoring this video now another thing that's important to ensure when you're eating a
low carb and particularly a ketogenic diet is that you're eating enough fat a lot of times people get
started and they limit their carbs but they still have this fear of fat yes your body is going to be
able to burn through your stored fat more easily but you still need to be getting some externally
as well so don't trim the fat off your meat keep the skin on your chicken cook with healthy
saturated fats such as coconut oil ghee and Tallow these have the added benefit of boosting ketones
and add extra fat to your meals with avocados olives butter and cheese and finally let's talk
about the carnivore Diet also known as the zero carb diet the carnivore diet puts the focus on
eating only animal products and eating no plants this diet ends up being very low in carbohydrates
by default because most animal products with a few exceptions have next to zero carbohydrates
so while the macro breakdown of the carnivore diet can often be similar to the keto diet it's usually
a bit higher in protein and there isn't anything wrong with this as I said before most people are
under consuming protein whether they're on a low carb keto diet or not honestly most people
nowadays are not eating enough now there is some overlap in the benefits of the carnivore diet with
the low carb diet in the keto diet but there are also some additional ones and we'll get to that in
a second someone who's eating the carnivore diet will only eat food from animals meat fish and eggs
are Staples as they are on low carb and keto but you do not eat any additional fruits or vegetables
any other products that come from animals can also be included okay so now let's talk about whether
low carb keto or carnivore is better suited for you in general for anyone whose main goal is to
lose weight to balance their blood sugar or just improve their health overall low carb and keto
diets can work wonders as I mentioned before the benefits of the keto diet go far beyond weight
loss ketones are cleaner burning energy source for the brain so a lot of people find their cognitive
function increases ketosis also leads to more consistent energy levels so you get less tired
throughout the day and in between meals the keto diet has also been shown to be extremely effective
for reversing insulin resistance type 2 diabetes and PCOS it can also lower your triglycerides
and increase your HDL cholesterol for a lot of people low carb and keto diets can be extremely
beneficial but for others they might need to take it a step further there are some people
particularly people who struggle with their gut health or have autoimmune conditions that benefit
more from the carnivore diet and this mainly comes down to an individual's sensitivity to plants and
in particular anti-nutrients anti-nutrients are a plant's defense mechanism and they impact every
individual differently so an example that a lot of people know is gluten gluten is actually an
anti-nutrient this is probably the most well-known anti-nutrient because it comes with some pretty
obvious and clear side effects someone who has celiac disease is severely intolerable tolerant
and needs to be very careful to not consume any gluten but there are other anti-nutrients that can
also impact certain individuals to varying degrees now the downside to the carnivore diet is that
it's more restrictive you are only eating meat and animal products and this can get very tedious for
some people especially socially whereas the low carb in the keto diet are much easier to adhere
to when you're eating out skip the rice and fries and add veggies it's usually as simple as that
now when it comes to deciding which diet is best for you it really comes down to your goals what
are you hoping to gain from sticking to a diet is weight loss your primary focus then give low
carb or ketogo do you have an autoimmune condition such as arthritis then carnivore might be a better
option do you have an autoimmune condition such as arthritis then a deeper state of ketosis might
be needed to combat inflammation so the keto diet might be right for you or if your inflammation is
stemming from sensitivities then give carnivore a try for myself someone who has worked to improve
my metabolic health and who doesn't have any severe food sensitivities carnivore just wasn't
necessary for me yeah I could do it and yeah I felt great physically but I was bored and I felt
restricted eating out would make me anxious and I realized that personally I could feel just as
good physically by eating low carb focusing my meals around quality animal protein and
focusing on whole foods I can eat out and follow these principles and still feel my best and when
I do have a few more carbohydrates I'm smart about them I use strategies such as consuming
apple cider vinegar before a meal high in carbs or I Target them around my workouts
so I can use the quick energy to my advantage but for someone in a different situation maybe
someone who's a casual exerciser who has insulin resistance and has excess weight to lose limiting
carbs more is going to be more effective and here's the other thing you need to remember
don't let your diet Define you you don't have to be dogmatic about it it's okay to eat keto
some days and carnivore other days it's okay to have a few more carbs once in a while if you're
eating out you can try keto for 30 days and see what happens you can try carnivore for a week so
often I see people tie their identities to their diet and this only adds extra pressure and stress
at the end of the day we're all just trying to get healthy and there are different approaches and
different strategies that will work for different people you can start and stop a diet at any time
yes it is motivating to set a time frame 30 days 60 days those are very common but for other people
this can be very overwhelming just take it one day at a time now I want to hear from you guys
once again let me know if you've tried low carb keto or carnivore and what your experience was I
love chatting with you guys in the comment section and hearing your experiences and your stories so
time in down below if you did enjoy this video you might also enjoy my video on metabolic flexibility
which I mentioned earlier you can check it out here if you want to catch up on my most recent
upload you can find it here and if you want to check out my coaching programs including
my seven day insulin resistance Master Class my seven day keto Start program or my 30 day
keto to carnivore program you can find those here thanks guys I'll see you next time bye