Keto 101 – Finding the Right Diet

October 15, 2019 0 By William Morgan

fat tissue is more than insulation okay so we need to look past this scale we need to look past BMI we need to look past all these other shortcuts which are likely what your doctor looks at when you go to the doctor’s office for your annual checkups insulin tells things to grow if you carb load after a workout you’re trying to signal to your muscles to grow if you are carb loading all the time you’re constantly signaling your body to grow so you don’t want to do that fat cells can cause irritation it’s like the Miracle Grow for cancer cells and fat cells secrete that as well the first diet was the American Cancer Society diet this is the American Cancer Society is this big organization and this is a diet they recommend it’s low fat its high fiber I refer to it as a cardboard diet I wouldn’t recommend it for my worst of enemies but that’s a whole different story and then the other diet they told them to do was a ketogenic diet it’s about a quarter protein 25 percent 5 percent carbs so very low and 70 percent fat so a very high fat very low carb ketogenic diet and it’s in fact the as you see here the exact opposite of what we’ve been recommending a ketogenic diet results in selective loss of fat mass and retention of lean mass if you have a normal BMI and you have more muscle and less fat they’re gonna be in better metabolic shape than someone with a normal BMI and less muscle and more fat when they compared the two different diets the ketogenic diet and the low fat diet they found that adipose tissue was less in those women on the ketogenic diet so again it’s not just that they lost more weight they targeted more adipose tissue they lost more fat in terms of belly fat same thing was about a pound and a half less and those women on the ketogenic diet visceral fat the center fat in terms of the percent change the percent change was huge it was 22 percent it’s not a big expensive drug doesn’t have a ton of side effects it actually makes you feel a lot better this is a study that happened last year this was all over the news it was a low-carb ish diet versus a low-fat diet the low-carb diet was about 45 percent fat 30 percent carbs and 25 percent protein the key with this study again this is a randomized study so this is something I could say to patients say this is high level evidence for how you can make yourself healthier there was no calorie counting okay and this is very revolutionary because we’ve been telling people to count calories eat less exercise more yeah drive yourself crazy because nobody can count calories properly myself included and instead do the opposite not only should you not count calories eat nutrient-dense foods nutrient-dense foods are often higher in calories number two limit processed foods sugar bread and pasta and what’s intriguing about this study is even the low-fat arm who are eating more carbs they told them that this they told them the same thing so I don’t care what diet you’re on that number two goes really for anyone number three cook and eat with your family no snacking they said you should never eat on the run so make food more of a get-together more of a social event and then number four eat Whole Foods eat grass-fed meat so I love this study they’re actually telling people to eat meat which they rarely do in any of these studies and all participants lost an average of 12 to 13 pounds at one year so these are things that I now tell my patients and when I get criticized from other physicians I say well we have a randomized study so you know go read that and then then we’ll talk you