In this video you'll discover the pros and cons of doing one meal a day keto.
Many people today are suffering with poor health and you may even be one of them. As a result of this
most people go and they search the internet and they look for things like the ketogenic
diet. They find things like intermittent fasting, they take these two strategies and they implement
them into their daily lifestyle in order to improve their health and a lot of times people
combine them together and that's why in this video we're talking about one meal a day keto.
We're gonna talk about the benefits that they have to offer. We're talking about the difference
between the two. We'll also talk about the dangers associated with implementing these
two health strategies at the same time and then at the end of this video what we'll do
is talk about the one meal a day food plan and set you up for success teaching you everything
you need to know in order to do this successfully.
So stick around to the end of this video but before we get started I'm Dr. Zyrowski and
welcome to the channel. If you're new to the channel it is a pleasure to have you here.
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That way can help you excel your health and your life.
Let's go ahead and first talk about these two strategies. What I want to do is basically
just talk about them separate because what happens is a lot of people find this on the
internet and they think it's one thing but one meal a day and keto is totally two different
things. The ketogenic diet is a diet. One meal a day is really an eating strategy. Now
the ketogenic diet is a diet where you're going to be eating 70% fat, 25% protein, and
5% carbohydrates. So this is a diet where you are in the state of ketosis and I'm very
specific about this because a lot of people will say that they're doing keto when in fact
they're doing low carbs.
So if you're not measuring ketosis and you're not being very strict with it. Then there's
a good chance that you are not doing the ketogenic diet. You may just be doing a low carb diet
which is completely healthy too. Which we'll talk about in just a moment but the ketogenic
diet is when you are in the state of ketosis. Now the ketogenic diet has many benefits it's
going to have benefits like helping you burn fat.
A lot of people lose an incredible amount of weight following the ketogenic diet. It's
gonna help with high blood pressure, hormone imbalance, chronic fatigue, weight loss resistance.
So when you get people who just can't lose weight and their hormones are all inbalance.
Their metabolic hormones are a mess insulin is really high, it really helped these individuals
with this weight resistance because chronic inflammation is also playing a huge role in
that and then of course the ketogenic diet helps dampen that inflammation.
Which can help with so many problems arthritis, I mean so much more blood sugar, and insulin
instability, neurological conditions and autoimmune conditions as well. So ketogenic diet powerful
stuff this in a nutshell is what it is and the benefits it has to offer.
Now let's talk about one meal a day. Now as I mentioned this is a diet. This is an eating
strategy. So one meal a day is essentially stricter than your typical sixteen and eight.
If you're familiar with intermittent fasting most people are familiar with where you're
taking the sixteen hours fasting and then you're taking the eight hours and you're eating
within that window. That is the very standard intermittent fasting that most people are
utilizing.
Now with one meal a day it's stricter than that. You're gonna have all your meals between
one to two hours. Now I always say one to two hours because you know there's some people
who believe that one meal a day is only like a 23 and one. Where you're fasting for 23
hours and you're eating all your meals within one hour but the problem is, is that because
I work with people clinically I find that people are restricting their calories.
Now one meal a day is not about calorie restriction. One meal a day is about eating all your meals
within one and so a lot of times I go and always have people do 22 in 2 you fast for
22 hours you eat for two hours basically and that's what I consider one meal a day. That
way you're not falling into a calorie restrictive pattern that's crashing your metabolism. Now
why would you do this it helps burn fat because what happens when you're in that fasted state
you turn your body from a sugar burner to fat burner and it helps you burn fat.
It's going to improve hormone sensitivity which is going to be really great you know
when you talk about these different metabolic hormones the fastest state is very good for
creating balance within them. It's also going to help with being muscle sparing now there's
a lot of people who are like let's say bodybuilders or people who are trying to gain muscle. Well
if you're doing fasting it helps burn the fat but it spares the muscle and that is another
reason a lot of people like it.
Helps decrease inflammation and then promote Autophagy. Now when we look at one meal a
day, we're seeing that it has a lot of the same benefits as keto. One of the major benefits
that you're going to get from fasting is a Autophagy, Autophagy is where you're taking
the broken-down cells that are leading to problems like cancer and other different inflammatory
disorders and you're breaking those cells down and using those parts recycling them
turning them into new cells.
So that's one of the really major benefits that you get from the one meal a day that's
different than keto but also you're gonna get that muscle sparing benefit which I really
like as well but in general they have a lot of crossover. Okay but as I mentioned this
is a diet, this is an eating strategy and so I want to clear that up because so many
people come and they see me in the clinic when I work with them and they're like yeah
I'm doing you know this this one meal a day and it just happens to be that they're kind
of you know sprinkle in all kinds of stuff in there but it's you know there's so many
strategies out there we just have to understand they're separated out.
Next there is the perfect combo okay. Now when you put these together, they work really
well together alright. First of all, you get powerful results. I mean if you imagine taking
the results you're getting from this and this. I mean you could imagine it's pretty amazing.
So you get some powerful results. Now the other thing that's great about keto is it
cuts cravings. So when you're doing one meal a day there's a group of people out there
who use one meal a day as a crutch in order to just eat junk food and eat whatever they
want but the problem is it makes it very difficult because if you do that you create blood sugar
instability and you create like massive cravings and so you know these people struggle with
one meal a day.
Where the people who are doing keto it cuts the cravings down and you feel really good
throughout the process because you're not having all the cravings. You're not having
the crashes. It's just more steady as far as energy and everything. So cuts the craving
and the keto diet is high in fact and this is one of the reasons it helps cut the cravings
because that fat is very satiating it holds you over for longer.
When you're doing one meal a day and you're trying to stay in that fasted state for longer.
It helps keep blood sugar low. It also is going to help keep insulin low so people are
trying to lose weight you know you got to keep the insulin low, you gotta keep the cortisol
low, you have to make sure you keep all of that low in order to accomplish those goals
and then when you look at this right here we have to make sure that the proper education
is in hand because what happens is a lot of people mess this up and it actually can cause
them a lot of health problems.
So it's always important to make sure that you understand the ketogenic diet before you
go into that and also understand one meal a day and not make this convoluted mess of
a health strategy that's very destructive. Now let's talk about it being a potential
horrible combo. Okay because I see this happen quite often and this is very dangerous for
your overall health especially if you're trying to improve your health not you know wreck
your health.
So first of all what happens a lot of times I see people not hitting their macros okay.
By not hitting your macros essentially like you are doing keto so you're just consuming
tons of fat but you're not paying attention to you know anything else. You're just making
sure you hit your fats and you're making sure that you are full but at the end of the day
if you're not hitting your macros you're not getting enough protein. You're not getting
enough nutrients, you're causing some major issues for yourself. Hair falling out, feeling
terrible, fatigue all the time.
So a lot of people don't hit their macros properly and that's a major issue. Now if
you want to do keto then what you need to do is you need to go to like a keto calculator
online and you need to like put in your numbers. Put in your weight, put in your exercise,
put in all the different information. So that you make sure you're hitting the proper macros.
Now you end up with nutrient deficiencies as well and this is a big problem so how is
your body supposed to function if you have nutrient deficiencies
because well let's say first of all you're not hitting your macros but also you're just
like sticking to a lot of foods on the ketogenic diet that aren't hitting a good array of nutrients
and so one of the problems that people do in many cases is they actually put themselves
into a problem with hitting a calorie deficit.
They don't hit the proper macros and they end up with nutrient deficiencies in basically
when you're doing things like keto and one meal a day together you have to know what
you're doing otherwise you end up with this issue. I see it happen all the time people
have their weight loss stall, they have problems where their hair is falling out, they don't
have any energy, they can't sleep at night but they are just dead certain that they are
on the right path because they're doing something like the ketogenic diet and one meal a day
combined and like those are the two of the biggest health strategies out there today
and if they're doing them their health should be perfect but of course we have lab work
to prove otherwise.
We have a million symptoms to prove otherwise but yet they are just totally grasping these
two health strategies and then wrecking their health with them and so we have to be very
careful about that and then you have to be careful about being too strict. Okay like
I had mentioned from the beginning of this video it's dangerous when people go and they
try to be extremely strict with intermittent fasting and it's also dangerous when they
try to be too strict with the ketogenic diet.
I mean so in general the ketogenic diet is where you're going to do 50 calories or less
of carbohydrates a day and I see people go in they go okay we'll get it down to 20 it's
like wow I would even be healthier if I got my carbohydrates lower than that let's see
if I can get it to 15 and they keep dropping it down and dropping it down until they're
just down to nothing and therefore they're feeling terrible and of course it's not healthy
either. And the same thing happens with fasting well just think if I'm doing sixteen and eight
well then I could do one meal a day and then if I could take that one meal a day and if
I could get it all in 30 minutes imagine how healthy I would be.
I mean I know that this may sound silly to some people but the fact is there's a lot
of people doing stuff like this. Like I said in another video it's creating an eating disorder,
it's creating a problem for you. It's dangerous when you're doing that. You really have to
know what you're doing you have to be doing one meal a day properly and you can't just
try to take these house strategies and just ram them down to the bare minimum and you
have to be doing the ketogenic diet properly because otherwise you'll create metabolic
destruction.
This is why when I work with individuals that are doing things like this, I'm able to take
them off of one meal a day and off the ketogenic diet and then they start actually improving
their health and they start losing weight. Okay right so two strategies that are supposed
to help them improve their health and lose weight are actually causing that to stall
and we actually have to reverse that process in order to make it work.
So think about that and understand that these are great health strategies and then we also
have to think about like why. What is the why behind doing it right because a lot of
people see it online from their favorite health guru who has never worked with a patient or
ever had, you know had any formal education in patient care and they start implementing
these different strategies and as a result what happens is they find that they are starting
to go downhill.
Right but the thing is, is like there needs to be a reason behind it you need to have
a reason why you're implementing these strategies. You know for one in the recently I told them
like they had all this stuff going on with their health. I'm like why are you even doing
the ketogenic diet like in they just said well it's you know it's a healthy diet that's
the thing they do and that's the trend, right.
I'm like you don't need it out of all the things you have going on there's a lot to
focus on but the ketogenic diet is not one of them so anyway you know it's it's just
something that you have to understand these all have a purpose. All these strategies have
a purpose if you need it you need it but also there's a lot of reasons you may not need
it and if that's not the main focus when it comes to improving your health then you need
to maybe just back off of that a little bit and then go in and try something new.
I also want to talk about here keto versus low carb. Okay because this is something that
is very interesting like I said when I take people off a keto, I don't tell them to go
eat donuts and all the junk food you want now. We just simply take them from keto to
a diet that allows more carbohydrates. When I see somebody who's restricting calories
and carbohydrates down to darn near nothing. What I try to do is I start to increase it
backup in in order to actually fix their metabolism.
So you know keto is 50 grams or less of carbohydrates, low-carb is just going to be
a hundred grams or less of carbohydrates and I'm talking good healthy carbs. Carbs you're
goingt to get from beans, lentils, potatoes, sweet potatoes that kind of thing. You know
you're measuring ketosis here. This you're not necessarily measuring ketosis but it's
still offering you great results this is high fat low carb.
This is high fat and that is still low carb. Now a lot of people will argue with me that
well you know 100 grams I mean that's a ton. It's estimated that the average individual
out there understand the average individual who is having all these different health crises
is out there is eating 300 grams or more. The thing is is that they're eating 300 grams
of carbohydrates that are totally unhealthy. High fructose corn syrup, cane sugar, sodas,
donuts you know tons of carbohydrates. Sandwiches all of those types of things that are not
healthy. White bread, pasta, so what we do is we remove the processed foods.
We remove all this stuff we still eat a high fat low carb diet. We only eat healthy carbs
and then this is a good satiating diet it's sustainable. It's long-lasting you can still
get incredible results doing like one meal a day on it. Doing one meal a day properly
and guess what you don't have to be doing keto to have good health. So take that into
consideration and remember every health strategy has a purpose I do a lot of patient care and
I see all the different ways people are taking these health strategies out of context and
messing up their health with it. Very familiar with all that put in the comments section
below your experience with the ketogenic diet and intermittent fasting.
Where you've gone wrong and how you fix the problem with that. Put that in the comment
section because it'll be very educational to a lot of people give this video a thumbs
up and share it with your friends and then of course let's talk about the one meal a
day food plan. Okay this is going to be something that is going to help set you up for success.
I'm going to put the food pyramid video right here. Click on that because there's a download
there that will help you get started on the right track we only have seven meals, seven
meals a week to actually go in and get the amount of nutrients that our body needs…