THE KETOGENIC DIET: Science Behind Low Carb Keto for Fat Loss, Muscle & Health
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Date: 2019-11-06
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Comments and reviews: 9
DeadeyeJoe37
Listening to the big pro-keto people, it sounds like good studies for Keto & performance is few and needs to be improved. However, there is a lot of anecdotal evidence that the people's endurance performance (running, biking, etc) improves with Keto. Also, being metabolically flexible (IE more mitochondria adapted to using ketones for energy) is a performance hack that endurance athletes are using more. The idea is to be keto adapted, which your body will create more ketone utilizing mitochondria, and then on race day, take in some carbs along with your fats, which allows for more fuel to be burned. Again, this is more anecdotal, but video of Thomas DeLaurer goes into more detail and references the studies showing this. There does seem to be a lot more evidence that Keto helps a lot with type II diabetes. I look at the keto subreddit and see story after story of people doing keto, losing weight enjoyably, and dramatically dropping their A1C levels. Keto also helps a lot with inflammatory conditions since those tend to be linked to carbs. However, Keto does so well because you're not riding the insulin train, which is especially good for those obese people because they're food addicts and having a steady blood sugar level greatly helps them stay in control. This is why its a lot more sustainable for the food addicts because they don't feel so deprived. A lot of diets restrict fatty foods, which is partially why food addicts fail - fat tastes good. Keto has enough good substitutions for carbs to really make you feel like you're not deprived. Personally, I've done Keto and really enjoyed it, but I stopped because it did affect my HIIT/weight lifting performance (Keto is great for strength training (since creatine system isn't affected) and endurance, but not hypertrophy/HIIT since those are anaerobic activities. I didn't feel bad at all during the 'keto flu' window because I did my research before hand. When you start Keto, you want to increase your water intake, make sure you're supplementing additional electrolytes (I used pink salt & cream of tartar (potassium) for my 'ketoade', and eat 7-10 cups of leafy greens a day, since they contain a lot more electrolytes and are rich in nutrients.
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Listening to the big pro-keto people, it sounds like good studies for Keto & performance is few and needs to be improved. However, there is a lot of anecdotal evidence that the people's endurance performance (running, biking, etc) improves with Keto. Also, being metabolically flexible (IE more mitochondria adapted to using ketones for energy) is a performance hack that endurance athletes are using more. The idea is to be keto adapted, which your body will create more ketone utilizing mitochondria, and then on race day, take in some carbs along with your fats, which allows for more fuel to be burned. Again, this is more anecdotal, but video of Thomas DeLaurer goes into more detail and references the studies showing this. There does seem to be a lot more evidence that Keto helps a lot with type II diabetes. I look at the keto subreddit and see story after story of people doing keto, losing weight enjoyably, and dramatically dropping their A1C levels. Keto also helps a lot with inflammatory conditions since those tend to be linked to carbs. However, Keto does so well because you're not riding the insulin train, which is especially good for those obese people because they're food addicts and having a steady blood sugar level greatly helps them stay in control. This is why its a lot more sustainable for the food addicts because they don't feel so deprived. A lot of diets restrict fatty foods, which is partially why food addicts fail - fat tastes good. Keto has enough good substitutions for carbs to really make you feel like you're not deprived. Personally, I've done Keto and really enjoyed it, but I stopped because it did affect my HIIT/weight lifting performance (Keto is great for strength training (since creatine system isn't affected) and endurance, but not hypertrophy/HIIT since those are anaerobic activities. I didn't feel bad at all during the 'keto flu' window because I did my research before hand. When you start Keto, you want to increase your water intake, make sure you're supplementing additional electrolytes (I used pink salt & cream of tartar (potassium) for my 'ketoade', and eat 7-10 cups of leafy greens a day, since they contain a lot more electrolytes and are rich in nutrients.
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FreeUrMindz
This talk is about theory. Mad respect but most of these studies produce theories that are are laughable to someone who has actually done keto. First off calorie counting is a myth and my experiences without a shadow of a doubt proven this to myself. I'm doing similar daily calories and similar rigorous weightlifting. The change. 20 lbs fat loss first month. 5 lbs muscle addition. Next couple months another 10 lbs fat loss and another 7 lbs muscle addition and im middle build 5'6 150lbs who lifts and is active in sports. Strength and inflammation never been better and im not getn younger in mid 30's. Nutrition levels are fine. get plenty of polyphenols, fiber, vits, and mins. Exercise performance is pretty beast. Also intermittant fasting is amazing and im not sure i could do it without keto or vice versa as the carb cravings would do me in eventually. Oh and good luck going into an over the top calorie day as a consumer of fats. Talk about self regulation. Fat satiates and when you start paying attention to fats as nearly all keto folks do you tend to get smarter about quality and types of fat consumed. I would also say that about 90% of what i hear about keto diet, lifestyle, difficulties are NOT true and rather laughable to anyone who has tried it. Worst case scenario you starve cancer cells in your body by denying the fuel aka carbs they need to grow, and worst case you burn fat, like literally never though of levels, and cut inflammation down all throught body, oh and save a ton of money on foods we dont really need. So jeff. your show is awesome but best to have someone who knows or practices keto diet to describe it because the theories are like a scientist describe theory to someone who in real life practices such experiments. Maybe talk to someone like Thomas delaur or have someone like him on your show if you want to inform folks about what keto does to ones body from a purely holistic health or weightlifing practice.
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This talk is about theory. Mad respect but most of these studies produce theories that are are laughable to someone who has actually done keto. First off calorie counting is a myth and my experiences without a shadow of a doubt proven this to myself. I'm doing similar daily calories and similar rigorous weightlifting. The change. 20 lbs fat loss first month. 5 lbs muscle addition. Next couple months another 10 lbs fat loss and another 7 lbs muscle addition and im middle build 5'6 150lbs who lifts and is active in sports. Strength and inflammation never been better and im not getn younger in mid 30's. Nutrition levels are fine. get plenty of polyphenols, fiber, vits, and mins. Exercise performance is pretty beast. Also intermittant fasting is amazing and im not sure i could do it without keto or vice versa as the carb cravings would do me in eventually. Oh and good luck going into an over the top calorie day as a consumer of fats. Talk about self regulation. Fat satiates and when you start paying attention to fats as nearly all keto folks do you tend to get smarter about quality and types of fat consumed. I would also say that about 90% of what i hear about keto diet, lifestyle, difficulties are NOT true and rather laughable to anyone who has tried it. Worst case scenario you starve cancer cells in your body by denying the fuel aka carbs they need to grow, and worst case you burn fat, like literally never though of levels, and cut inflammation down all throught body, oh and save a ton of money on foods we dont really need. So jeff. your show is awesome but best to have someone who knows or practices keto diet to describe it because the theories are like a scientist describe theory to someone who in real life practices such experiments. Maybe talk to someone like Thomas delaur or have someone like him on your show if you want to inform folks about what keto does to ones body from a purely holistic health or weightlifing practice.
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Ancient Unknown
His delivery is annoying. Look, keto is not for everyone but it does work. After a month it gets a lot easier to resist craving bad food. Your percentage of carbs should be around 3% of your daily intake. Physically you feel amazing, mentally feel clear and my anxiety dropped next to nothing. If the keto flu lasts more than a couple days, you're doing something wrong. Keto is great and it does work. Science has been telling us high carbs are good since the 70s and when did people start getting really fat? Hmmm. If You want to kick it up a notch, I intermittent fast 5 days a week. My belly fat and back fat completely melted away, not even eating healthier and hitting the gym fixed that until I switch. Not to mention those two combined actually fix your hormone levels which is key to staying healthy. Not to mention the times you'll feel euphoric. I've done keto for 2 years, a year ago I stopped due to family issues and my body felt like crap for almost a month. I'll never go back. You can't always listen to science and these guys that interpretate its results. Listen to the people that are on it. People that you should listen to aren't trying to sell you anything, they just give you advice because they back up the lifestyle that has truly made them feel physically and mentally amazing. Don't forget to exercise, not required but your body will thank you and it is key to getting rid of the keto flu a lot quicker. Oh and once you have become adapted to burning fat, give yourself a reward like a cheat window once in a great while. Not a whole day, but maybe a few hours. Comes in handy when you're on a date or when you just wanna have that milkshake etc.
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His delivery is annoying. Look, keto is not for everyone but it does work. After a month it gets a lot easier to resist craving bad food. Your percentage of carbs should be around 3% of your daily intake. Physically you feel amazing, mentally feel clear and my anxiety dropped next to nothing. If the keto flu lasts more than a couple days, you're doing something wrong. Keto is great and it does work. Science has been telling us high carbs are good since the 70s and when did people start getting really fat? Hmmm. If You want to kick it up a notch, I intermittent fast 5 days a week. My belly fat and back fat completely melted away, not even eating healthier and hitting the gym fixed that until I switch. Not to mention those two combined actually fix your hormone levels which is key to staying healthy. Not to mention the times you'll feel euphoric. I've done keto for 2 years, a year ago I stopped due to family issues and my body felt like crap for almost a month. I'll never go back. You can't always listen to science and these guys that interpretate its results. Listen to the people that are on it. People that you should listen to aren't trying to sell you anything, they just give you advice because they back up the lifestyle that has truly made them feel physically and mentally amazing. Don't forget to exercise, not required but your body will thank you and it is key to getting rid of the keto flu a lot quicker. Oh and once you have become adapted to burning fat, give yourself a reward like a cheat window once in a great while. Not a whole day, but maybe a few hours. Comes in handy when you're on a date or when you just wanna have that milkshake etc.
reply
Strident Atheist
Keto is the new buzzword now. But going keto is good for many, many reasons other than fat/weight loss. Keto for me means anti-inflammation. Longevity, good health, etc. Keto is a lifestyle, not a diet. Keto is about changing your body chemistry from burning glucose to burning fat for fuel. I highly advise people to check out Ivor Cummings. his book 'Eat Rich, Live Long', is a must-read for anyone interested in improving health, preventing heart attacks, and going hours and hours without hunger. Keto/low carbs eating is the best and easily sustainable. Cholesterol is not the problem. CVD is the result of high levels of insulin & blood glucose. You can have normal glucose readings, but at what cost of insulin levels. And, there's a spectrum to keto. deep keto, mild keto etc. There's a lot more to this than this video puts out. You can't pull out one study and claim victory. There's _lots_ on keto and workouts. Dr. Dom D'Agostino is a keto expert. 10 years on keto. fasted for 7 days and pulled 500 lbs for 10 reps in the dead lift The keto story is HUGE, the myths are many, and people are catching on to the health benefits. It's definitely long-term doable. Bodybuilder Luis Villasenor literally built his physique the past 18 years on keto. People need to do a deeper analysis on this one.
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Keto is the new buzzword now. But going keto is good for many, many reasons other than fat/weight loss. Keto for me means anti-inflammation. Longevity, good health, etc. Keto is a lifestyle, not a diet. Keto is about changing your body chemistry from burning glucose to burning fat for fuel. I highly advise people to check out Ivor Cummings. his book 'Eat Rich, Live Long', is a must-read for anyone interested in improving health, preventing heart attacks, and going hours and hours without hunger. Keto/low carbs eating is the best and easily sustainable. Cholesterol is not the problem. CVD is the result of high levels of insulin & blood glucose. You can have normal glucose readings, but at what cost of insulin levels. And, there's a spectrum to keto. deep keto, mild keto etc. There's a lot more to this than this video puts out. You can't pull out one study and claim victory. There's _lots_ on keto and workouts. Dr. Dom D'Agostino is a keto expert. 10 years on keto. fasted for 7 days and pulled 500 lbs for 10 reps in the dead lift The keto story is HUGE, the myths are many, and people are catching on to the health benefits. It's definitely long-term doable. Bodybuilder Luis Villasenor literally built his physique the past 18 years on keto. People need to do a deeper analysis on this one.
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Lindsay Mansur
Obvs, take everyone's opinion with a grain of salt. do your own research and reading. (Try Dr. Mark Hyman's books/research, if you're interested in low carb/keto) It works for a ton of people, for varying reasons (and also there's more research going deeper into the cholesterol stuff - not as b&w as he makes it seem)Low carb diets, esp for people who don't strength train regularly, can absolutely be life-saving. No exaggeration. It really seems to kill off the excessive amounts of sugar/processed food intake, and you can eat plenty of veggies, and even fruits (just be mindful of your intake. Honestly, we're just now learning so much about this stuff bc even doctors weren't taught a lot about nutrition, and what we did know wasn't thorough bc it's hard to do accurate studies on what people eat. That being said, we do know now the connection between our gut and our mind/overall health, AND the horrific impacts of sugar/insulin resistance on the body and the mind. pretty hard to say eating anything in moderation is healthy; there's def stuff we shouldn't ever eat, at all. Also - shout out to all the people re-citing studies for different conclusions - this is the kind of stuff we see a lot in the fitness/science world.
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Obvs, take everyone's opinion with a grain of salt. do your own research and reading. (Try Dr. Mark Hyman's books/research, if you're interested in low carb/keto) It works for a ton of people, for varying reasons (and also there's more research going deeper into the cholesterol stuff - not as b&w as he makes it seem)Low carb diets, esp for people who don't strength train regularly, can absolutely be life-saving. No exaggeration. It really seems to kill off the excessive amounts of sugar/processed food intake, and you can eat plenty of veggies, and even fruits (just be mindful of your intake. Honestly, we're just now learning so much about this stuff bc even doctors weren't taught a lot about nutrition, and what we did know wasn't thorough bc it's hard to do accurate studies on what people eat. That being said, we do know now the connection between our gut and our mind/overall health, AND the horrific impacts of sugar/insulin resistance on the body and the mind. pretty hard to say eating anything in moderation is healthy; there's def stuff we shouldn't ever eat, at all. Also - shout out to all the people re-citing studies for different conclusions - this is the kind of stuff we see a lot in the fitness/science world.
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Charles Badger
Bro, I cannot tell if you seriously cherry picked all this stuff due to your own bias or if you just failed to look at advocates of keto and what studies they pointed out (aka seeing the studies that are pro keto says to your conclusions. In terms of a diet being sustainable, keto (typically combined with Intermittent fasting) is a diet for the majority of the general population. It is a fantastic base to start at and shift your diet to eventually become a long term lifestyle. If someone doesn't need keto to maintain or get results, then great; good for you. However, the keto and IF lifestyle is very sustainable and a fairly easy base to start at and shift your diet lifestyle to better fit your results. I lean on the Jeff Caviler (athlean-x) position, that a diet is horrible because it isn't sustainable; however, if it is sustainable (like the keto and IF diet in the majority of cases is) then that is what you need to do for you. Already looking for a Dr. Berg, Dr. Jason Fung, Fledge Fitness, or Thomas Delauer rebuttal type video.
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Bro, I cannot tell if you seriously cherry picked all this stuff due to your own bias or if you just failed to look at advocates of keto and what studies they pointed out (aka seeing the studies that are pro keto says to your conclusions. In terms of a diet being sustainable, keto (typically combined with Intermittent fasting) is a diet for the majority of the general population. It is a fantastic base to start at and shift your diet to eventually become a long term lifestyle. If someone doesn't need keto to maintain or get results, then great; good for you. However, the keto and IF lifestyle is very sustainable and a fairly easy base to start at and shift your diet lifestyle to better fit your results. I lean on the Jeff Caviler (athlean-x) position, that a diet is horrible because it isn't sustainable; however, if it is sustainable (like the keto and IF diet in the majority of cases is) then that is what you need to do for you. Already looking for a Dr. Berg, Dr. Jason Fung, Fledge Fitness, or Thomas Delauer rebuttal type video.
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Mike Allen
Dude, I like your videos, but you veer outside your expertise here. The whole entire point of Keto is to suppress appetite so you can fast more effectively. The strongest advocates of the Keto diet would never tell you to go on Keto without fasting. You are debunking a myth that actual practitioners of Keto don't believe in, so it's not very useful. Now, if you have a different way of suppressing appetite that works as well, please focus on that. One look at you and I know I need to listen to anything you say about your own experience. BTW, to answer your question about keto adaptation, its different for everyone. I was already eating very healthy, so it was amazingly easy for me. The only real side-effect was mild constipation, which I easily fixed by adding a small amount of fruit. You are allowed to do that, by the way. As you point out, Keto was invented for a purpose entirely unrelated to fat loss, so there's no reason to adhere to it striktly if fat loss is your goal. It's just a tool.
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Dude, I like your videos, but you veer outside your expertise here. The whole entire point of Keto is to suppress appetite so you can fast more effectively. The strongest advocates of the Keto diet would never tell you to go on Keto without fasting. You are debunking a myth that actual practitioners of Keto don't believe in, so it's not very useful. Now, if you have a different way of suppressing appetite that works as well, please focus on that. One look at you and I know I need to listen to anything you say about your own experience. BTW, to answer your question about keto adaptation, its different for everyone. I was already eating very healthy, so it was amazingly easy for me. The only real side-effect was mild constipation, which I easily fixed by adding a small amount of fruit. You are allowed to do that, by the way. As you point out, Keto was invented for a purpose entirely unrelated to fat loss, so there's no reason to adhere to it striktly if fat loss is your goal. It's just a tool.
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HP
I've tried Keto twice, the 2nd attempt was better than the first. I feel a lot of water weight is lost during Keto. I did try the salt + water increase to counter the side-effects, but to no avail, I felt weak every time. Gym performances were horrible especially since my aim is for hypertrophy, I just felt weak in general. There are probably things I needed to do better regarding Keto, but I think I'm done with it and sticking to the standard diet (no Junk food. As long as I can perform at the gym, not feel lethargic, gain muscle and stay looking lean, I'm sticking with the normal diet and IF. Thomas Delauer being one of the faces and a strong proponent of Keto, the one thing I question is did he gain his physique from Keto, and from my personal experience of maybe 2 months, maybe I did it all wrong, but I can't help but be dazzled if Keto was the result of a physique like his if anaerobic performance seems to deflate so drastically. End of the day, whatever works for you works for you.
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I've tried Keto twice, the 2nd attempt was better than the first. I feel a lot of water weight is lost during Keto. I did try the salt + water increase to counter the side-effects, but to no avail, I felt weak every time. Gym performances were horrible especially since my aim is for hypertrophy, I just felt weak in general. There are probably things I needed to do better regarding Keto, but I think I'm done with it and sticking to the standard diet (no Junk food. As long as I can perform at the gym, not feel lethargic, gain muscle and stay looking lean, I'm sticking with the normal diet and IF. Thomas Delauer being one of the faces and a strong proponent of Keto, the one thing I question is did he gain his physique from Keto, and from my personal experience of maybe 2 months, maybe I did it all wrong, but I can't help but be dazzled if Keto was the result of a physique like his if anaerobic performance seems to deflate so drastically. End of the day, whatever works for you works for you.
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Theknowabout
I have been doing keto since 40 days. I know this is not a lot of time but still it has changed my body. It has almost reversed most of the diseases in my body. You look more convincing and geeky when you use these kind for papers but one should listen to his body not these papers. No you didn't bust any myth in this video but you just jumped from myth to fairytale. Weight loss is just one effect of keto. It could do many things to your body. There is nothing wrong in cutting out a food group from your life for few months. The only things that you have to remove is grains and starchy vegetables. Actually it is not tough in early days. It is the people like this man who make it look like the early days of keto are difficult. No it's not. It's easy. Actually people should stop calling something a myth bust without actually trying that thing. Not all diets are like keto. They destroy your metabolism but keto doesn't. So, ya if anyone is thinking to start Keto then do it.
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I have been doing keto since 40 days. I know this is not a lot of time but still it has changed my body. It has almost reversed most of the diseases in my body. You look more convincing and geeky when you use these kind for papers but one should listen to his body not these papers. No you didn't bust any myth in this video but you just jumped from myth to fairytale. Weight loss is just one effect of keto. It could do many things to your body. There is nothing wrong in cutting out a food group from your life for few months. The only things that you have to remove is grains and starchy vegetables. Actually it is not tough in early days. It is the people like this man who make it look like the early days of keto are difficult. No it's not. It's easy. Actually people should stop calling something a myth bust without actually trying that thing. Not all diets are like keto. They destroy your metabolism but keto doesn't. So, ya if anyone is thinking to start Keto then do it.
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