Keto Diet Explained For Weight Loss

Keto Diet Explained For Weight Loss

July 30, 2019 1 By William Morgan


what’s up Team UNALTERED Zach Munoz here
today talking about the ketogenic diet
versus a low carb diet now there’s a
bunch of videos on YouTube already
discussing these diets so I want to
specifically dissect them as they
pertain only to weight loss so if you’re
somebody who’s on the fence between a
keto diet and a low-carb diet and you
really want to learn the science of how
they work and the differences between
them please make sure that you stay
tuned to the end of this video to find
out
now let’s start out with the more
popular of the two the ketogenic diet
now I believe this is a huge
misconception most people that I talk to
believe that the keto diet is simply a
low carb and high-fat diet and this is
just not true if that were the case it
would just be called a low carb high fat
diet and it’s not it’s the ketogenic
diet meaning the word ketogenic is
referring to the body’s metabolic state
of being in ketosis in other words your
body is using ketones as its main fuel
source to burn for energy versus
glucose which is a blood sugar derived
from carbohydrates well what are ketones
ketones are water soluble compounds
which brings us to the tip of the day
now it’s extremely important that you
are having an adequate amount of water
when you’re trying to follow the
ketogenic diet because ketones are
water soluble meaning that they cannot
be absorbed by the body and effectively
used as an energy source unless you are
having adequate amount of water
generally it is recommended that you
have at least a gallon of water a day to
support being in ketosis if you don’t
have enough water then you can put
yourself at risk for having severe
headaches low energy and inability to
sleep as a matter of fact I personally
recommend taking a BCAA supplement while
you’re following a ketogenic diet so that
you can still support your workouts with
enough energy to keep you going as a
matter of fact you can check out our
100% UNALTEREDBCAAs at unaltered
athletics.com we’ll even throw a 10%
discount in the description so that you
can use that as well but getting back on
topic ketones are compounds that are
produced by the liver from fatty acids
to use as a fuel source for your brain
and other organs like your heart in the
absence of carbohydrates but then people
ask well if having little to no
carbohydrates is the determining factor
of getting into a state of ketosis then
why can’t I just have a low carb high
protein diet why does it have to be a
low carb high fat diet and that is a
great question and there’s two reasons
to this the first reason is that fat is
a lot more calorically dense than protein it
just is what it is fat has nine
calories per gram versus protein that
only has four calories per gram so as we
can see fat provides almost actually
over double the amount of calories on a
per-gram basis then protein
so it gives you a lot more energy and
anybody who has tried or has done a
low-carb diet in the past knows that one
of the main symptoms of restricting
carbs is low energy and poor mood and
nobody wants to be that person in the
gym that everybody tries to avoid
because they look like they’re wearing
the face of death so in the
absence of carbohydrates fat definitely
provides a lot more energy than protein
now the second reason is that ketones
are produced from fatty acids themselves
protein cannot convert into ketones it
can only convert into glucose so in
order to get the weight-loss benefits
that come from a ketogenic diet and
being in ketosis you need to make sure
that you are actually having moderate to
low protein and getting majority of your
calories generally 65 to 70 percent from
fats as a matter of fact if you have too
much protein you can actually throw
yourself out of ketosis generally it’s
recommended to have anywhere between 0.3
to 0.6 grams of protein per pound of
bodyweight so you need to make sure that
you’re consuming the right amount of
protein based on your weight in order to
stay in ketosis and get the weight-loss
benefits from a ketogenic diet so
the main difference between a ketogenic
diet and a low carbohydrate diet is the
fact that a keto diet requires a lot
more fat usually 65 to 70 percent of your
daily calories coming from fat versus a
standard low carbohydrate diet that is
just manipulating carbs versus really
focusing on fats and proteins and it’s
relative to what low-carb is to you
right in other words if you’re somebody
who’s used to having 300 grams of carbs
per day than just having a hundred grams
of carbs per day is low to you but
it’s not low enough to get into that
state of ketosis where your having 25 grams
or even zero grams of carbohydrates per
day so that is the main difference
between a keto diet and a low-carb diet
now let’s take a look at a few studies
determining the results between a
ketogenic diet and low-carb diet
first study was done in 2004 by the
National Center for Biotechnology
information which took a group of 83
patients split up between men and women
that followed a 16 week protocol of
following a ketogenic diet by the end of
the
16th week they found that all 83 patients
lost an average of 26 pounds now for the
second study it was documented by the
journal of Pediatrics which took a group of
30 men and women and had them get on a
standard low carb diet for 12 weeks by
the end of the 12th week they found that
on average the patients lost about 20
pounds so even though these are two
separate studies and they’re not
directly comparing ketogenic diet versus
a low carbohydrate diet you can see that
separately they are both extremely
effective diets when it comes to weight
loss so that’s it for me today guys I
hope that you found this video helpful
at the end of the day it all comes down
to sustainability right you need to be
able to stick to a diet and choose a
diet that’s based on your lifestyle that
you can see yourself sustaining for a
long period of time whether that’s
ketogenic or a low carbohydrate diet
for me personally the keto diet wouldn’t
necessarily be the best diet because I
love bread too much as a matter of fact
pizza is one of my favorite foods so I
just wouldn’t be able to sustain doing
25 grams to even zero carbohydrates per
day because I like this too much this
good cheese pizza it doesn’t matter what
you put on pizza I’ll eat it except for
olives but at the end of the day again
it comes down to sustainability so just
make sure that you can choose a diet
that you can see you’re self-sustaining
for a long period of time thank you so
much again guys for watching please make
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help you achieve your goals
Zach Munoz out