doing keto right I'm gonna explain some basics coming right up hey I'm dr.
Ekberg we're the Wellness for life and if you'd like to get as healthy as
possible by truly understanding how the body really works make sure you
subscribe and hit that notification bell so that you don't miss anything
the ketogenic diet is getting more and more popular but what is it really all
about some people want to eat as much fat but it's really more about how much
carbs you're not eating so the whole idea is to reduce insulin and insulin
resistance so when we eat something with sugar or carbohydrate then the body has
to create insulin to get that sugar out of the bloodstream and when we eat carbs
we get a quick block blood sugar rise so we need a large insulin response and
over time that leads to insulin resistance and that's the whole purpose
of the ketogenic diet is to undo the damaging effects of insulin resistance
so what is a high-fat diet that's really the crux because most people think that
high fat is anything over 25% fat because most politically correct diets
are low fat which means 25% or less so when we get up to a 40 or 50 or 60% diet
they think that's outrageously high fat but the problem is 60% fat isn't high
enough because it still allows 40% of calories to come from carbohydrates and
protein and 40% is going to trigger a whole bunch of insulin still so carbs
have a very strong insulin response proteins have a slight insulin response
and fat has zero or negligible insulin response so what most people try to do
when they want to lose weight is that they just try to cut back on everything
that's called starvation and the body doesn't like starvation in
the long run so it's not sustainable and that's why most restriction diets don't
work deprivation diets don't work so if you
cut back on the carbs then you have to increase something else and the only
thing that you can increase without creating more insulin resistance is fat
now the good news is there are healthy fats fat has been demonized because we
have all these terrible processed fats we have trans fats and processed
vegetable oils and shortening and all those fats are terrible they will kill
you but it's not about saturated versus unsaturated it's about processed versus
unprocessed so what you're looking for is whole healthy fats things like butter
and coconut oil and olive oil and even lard if it comes from a healthy animal
of course you can also include healthy vegetable fats and fish fats from
avocado and fish and nuts and things like that
those are all good healthy fats and you can eat as much of those as you like so
the key is in order to get the ketogenic effect in order to get the body to rely
more on fat burning than carb burning to train your body away from a carb
metabolism to a fat metabolism then which is the only way to actually start
burning the fat that is stuck on your body you have to get very very low carb
so we're talking some people can get away with about 50 grams of carbs a day
and they start transitioning into a fat-burning metabolism other people
they're kind of so stuck in their insulin resistance that they have to cut
way way back maybe as low as 20 grams a day to help the body to transition and
make those changes so a ketogenic diet can be very beneficial for most people's
health for some people it might be the only way
to lose weight without starvation and if we starve ourselves it's not sustainable
because your body will protest and you'll go right back to what you were
doing so how do you get into the ketogenic diet how do you transition
into it without feeling bad all the time so first you want to try to cut out your
processed foods they're usually very high car but they're also very low
nutrient so cut out the white sugar the white flour all the breads and cut out
all of the processed vegetable oils that have no nutrients and are full of
chemicals and rancid byproducts those are the things that interfere with your
health so once you've got those out of the way now you have a more
nutrient-dense food supply for your body and then once you've done that you're
less dependent on carbs already or not you're gonna have fewer cravings so now
you start gradually cutting back maybe cut back 10% per week on carbs and
increase gradually a protein and fat and then once you're more into sort of like
a Paleo diet you've eliminated grains you're eating mostly vegetables and meat
and fish and healthy fats now your body is ready so now you can cut your carbs
way way down and you want to keep track of your carbs you want to keep a food
diary so that you know how much is going into your body and now you want to get
it down to 50 40 30 20 grams whatever is necessary for you and everyone is
different it depends on how our metabolism or size or activity level how
insulin resistance we are how long we've had it so the only way to be sure is to
measure your ketones in some way and you can do that by urine or blood or by
breath and then the next question is once you're in ketosis you're doing fine
you're losing some weight how long do you need to keep
that up how long is a right time well for some people they might want to do it
for a lifetime for other people they may not need to do it for a lifetime so
after you've done it for six months or a year or two then you might feel like
you've reached your health goals maybe you have no cravings you've reached a
stable weights you're feeling good at that point you can either continue to
doing it or you can try to reintroducing some carbs and I would do that very very
gradually and I would really notice how the body is doing and the main reason
that you would want to do it is just to give yourself a little bit more variety
of foods so you can still on a keto diet what you want to have is a lot of
vegetables vegetables are low carb they have a very low glycemic index meaning
that your blood sugar doesn't rise very much because they have a sugar low
degree of sugar that is embedded in fiber so it's released very very slowly
in the body so you can have as much non starchy vegetables as you like on a keto
diet but again if you've met your weight goals and your health goals then you
might want to start looking at a more variety of foods then introduce it
slowly notice the changes and make sure that you don't start developing any
cravings or insulin resistance or anything like that so at that point
you're basically transitioning into a paleo type diet and again the number of
carbs is going to be different for everybody at that point some people may
not need to stay in ketosis so they might get up to 70 80 grams of carbs a
day and still be fine with that but it's still a low-carb diet and you want to
understand that white sugar and white flour will never have any major place I
mean if you have a teaspoon here and there it's probably not gonna kill you
but it will never have a place in a healthy diet for humans because it's not
what we're designed to eat if you enjoy this kind of content
then share it with as many people as you can because this is information that is
saving lives and we certainly need more information like that and if you're new
to this channel make sure you hit the subscribe button and the notification
bell so that we can keep this content coming your way thank you so much