Keto Diet VS Low Carb Diet (Which Is Better For You?)

Keto Diet VS Low Carb Diet (Which Is Better For You?)

July 16, 2019 100 By William Morgan


keto diet versus low carb diet aren’t
they the same thing well a ketogenic
diet is always a low carb diet but a low
carb diet may or may not put you in
ketosis so today we’re going to talk
about the entire spectrum of
carbohydrates from lowest to highest and
help you understand where do you need to
be in order to meet your health goals
but also to achieve optimum health
coming right up
I’m doctor Ekberg I’m a holistic doctor
and a former Olympic decathlete if you
want to truly master health by
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keto and low carb have become very
popular because they’re addressing the
main problem of our times which is
insulin resistance when we eat
carbohydrates and especially sugar we
triggered insulin insulin is a storage
hormone so most people on a modern diet
have become much much better at storing
calories and fat than to burning
calories and fat most people have lost
the ability to burn fat appropriately
because there’s so much food and so much
sugar available that our insulin levels
and our blood sugar levels stay on a
constant high keto or ketosis or a
ketogenic diet keto is a physiological
state it’s what happens when you switch
from carbohydrate metabolism to a
dominant fat metabolism when the vast
majority of your energy comes from fat
then your body produces ketones it’s a
byproduct of that fat burning and if you
have above baseline measurable amounts
of ketones that means you are
predominantly burning fat which is a
good thing if you’re trying to
you lose weight or reverse insulin
resistance
most people have to eat somewhere
between 20 to 50 grams of net carbs to
be in ketosis and what’s a net carb you
take the whole amount the whole number
of carbohydrates in the food and then
you subtract the fiber because the fiber
is something that we don’t digest it is
there to fill out to provide bulk it
gives your intestines and work to do but
you don’t absorb it it provides no blood
sugar no calories no energy so we don’t
count it we subtract it and end up with
net carbs and if your net carbs are 20
to 50 then for the most part you’re
gonna be in ketosis but there will be
exceptions some people have to do that
either for a very very long time or they
have to go even lower 20 to 50 grams on
a 2,000 calorie diet means you’re eating
4 to 10 percent of calories from
carbohydrate on the other extreme on the
other end of the spectrum is the sad
diet the standard American diet and I
know that’s totally appropriate acronym
and according to the official guidelines
you should eat 45 to 65 percent of your
calories from carbohydrate that puts you
at 225 to 325 grams of carbs per day and
while that would create problems for a
lot of people it is not outrageously
wrong for everybody what makes it wrong
for everybody is the fact that most of
the food is processed and there’s a lot
of sugar and a lot of chemicals in there
as much as 50% of the carbohydrates
consumed are sugar which means the white
crystal stuff out of the bag but also
sugar added like ketchup and cookies and
baked goods and salad dressings and so
forth
and of course the high-fructose corn
syrup in the sweet drinks so even though
a healthy active person eating whole
food could probably tolerate for the
most part a relatively high level of
carbs it’s the sugar that destroys it
for us because the sugar is has to be
processed mostly by the liver and it
puts pressure strain stress on the liver
and we develop fatty liver and insulin
resistance and when that happens we have
broken our carbohydrate processing
machine and once that happened now we
have to become much much more drastic in
our choices so there’s a difference
between maintaining something and
reversing something and most of us have
become very insulin resistant the vast
majority of people over 75% in the
Western world are insulin resistant so
and that’s because of all the sugars so
now the reason keto and low carb are so
popular is that that’s the thing that
finally addresses the main problem so
some people think that low-carb is
anything less than the modern diet and a
lot of people think that the modern diet
is normal or balanced because that’s
what they’ve been eating all their life
for the last couple of generations they
don’t know anything else so they think
oh anything less than that is low carb
which is not the case from the point of
view that we’re discussing this if we
want to reverse insulin resistance now
we’re probably talking about a maximum
level of about a hundred grams of carbs
so low carb generally in the low carb
community is fifty to a hundred grams
which would give you ten to twenty
percent of calories from carbohydrates
so Kido vs. low carb vs. high carb is a
continuum and depending on your
situation your genetics your lifestyle
your history you’re going to be at a
different place a
front place is going to be appropriate
for you so anywhere from 2% carbs on the
low end up to maybe fifty percent carb
be appropriate for a certain person and
it depends on how insulin resistant are
you so while there’s a carb continuum
there’s an insulin resistance continue
and we measure this with something
called Homa I our homeostatic model
assessment of insulin resistance and
what it does it takes your fasting
glucose it multiplies it by your fasting
insulin it divides by a constant and you
get a score a Homa
I our score and an optimum value is 1
plus or minus a few tenths so if you’re
in that range you have a very very good
balance between insulin resistance and
insulin sensitivity so normal value
could be a fasting glucose of a hundred
and an insulin level of four divided by
a constant of four or five gives you
approximately one once you get up to one
point five you’re still okay but you’re
starting to develop slight insulin
resistance and by the time you get up to
two or three or four you start having
moderate to severe insulin resistance at
the high end of the scale we can have
people like diabetics that are untreated
meaning they haven’t changed anything in
their lifestyle that could be a 10 or
higher but we also want to consider the
low end of the scale can you be too
insulin sensitive and the answer is yes
because we could be any extreme as
possible down to about 0.5 is probably
okay but once you start going below 0.5
if you have for example a fasting
glucose of 80 or 70 and your insulin
starts going down below 2.5 now you are
probably too insulin sensitive and in
this case you’re probably very lean
you probably
or active and you probably have trouble
gaining weight you might want to gain
weight but you can’t you think you can
oh let me eat a bunch of fat let me let
me try the keto diet and that’s probably
not going to be the best thing for you
doesn’t mean you have to eat as much as
50% carbs but you probably shouldn’t be
keto either there’s probably a better
balance for you someplace else on the
scale so you’re gonna have to play
around with that and what happens if
you’re too lean then you don’t have
enough reserves if you get a sickness if
you get a cold or a flu then you don’t
have a lot of reserves and you also
don’t have a lot of fat soluble vitamins
to help your immune system so there is
such a thing as too lean and to insulin
sensitive so the Homa ir is an excellent
way of assessing insulin resistance but
it doesn’t tell us the whole picture so
let’s look at a couple of examples here
if we take a diabetic and let’s say they
wake up with a fasting glucose of 200
and we measure their insulin and it’s 20
we compute the score and their home I R
is 10 meaning very insulin resistant and
there’s no surprise there because every
one of those markers tell us that their
insulin resistance their their
full-blown diabetics but they may the
solution may still be pretty simple for
some of these people they’re just
insulin resistance they’re just diabetic
because there’s just a flood there’s a
total overwhelm of sugar and
carbohydrates in their life and if they
some of these people if they cut out the
soda and the cookies and the candy they
may be well on their way to improving
some people are not going to be that
lucky so the first thing we look at is
glucose if the fasting glucose is
sky-high we know there’s a problem
but we could also have a low or normal
fasting glucose and have a problem
that’s when we go looking at insulin
because you could have you
could eat a bunch of sugar and you make
a bunch of insulin that’s enough to
lower your glucose and now you’re gonna
have a low glucose but a high insulin
because you’re pushing the system your
system has to work really really hard to
keep that glucose under control and then
once you’ve done that for a while and
you want to lose some weight now you
realize hey it’s not working so well so
now we go and take the test and you have
a fasting glucose of a hundred but your
insulin is still at 20 so this could be
a person that have tried a lot of things
they used to eat a lot of carbs but they
stopped so now for several months
there’s very little carbs in the system
but their system is still stubborn their
cells are still insulin resistant so
they could have a score a Houma are of
five which is still very high but not as
high as the diabetic but in a sense
they’re more insulin sensitive because
they’ve done a lot of lifestyle changes
but their cells are still not responding
so this person we have to start looking
at their weight loss history and their
carb intake have they started doing the
right things and it’s still not working
that’s the what we’re finding a lot of
people today who are very insulin
resistant even though they have a low
glucose and a low a1c so those are the
people who probably have to do the keto
but it may not be enough even so who
needs to do keto well if you want fast
weight loss then keto is probably going
to get it faster than the low carb for
most people if you want to reverse a
disease if you have diabetes if you have
diagnosed diabetes and you want to
reverse it and you want to reverse it
fast then keto is probably going to get
it done faster and if your body is
stubborn then it might be a necessity
same thing it
you have stubborn weight you’ve tried a
lot of different things but you lose a
few pounds you plateau and you just
stuck there Tito in this case might be
anywhere from 2% to 10% of carbohydrates
of calories from carbohydrates but you
probably also are gonna have to add some
more things there are more factors that
are producing that that are supporting
that insulin resistance so the other one
is the frequency of meals every time you
eat it’s a message to release insulin
and to store fat and if you eat six
times a day then that’s six times that
you’re storing fat intermittent fasting
is when you start eating fewer meals and
you start going longer between meals
especially overnight and intermittent
fasting is when you start cutting down
from six meals you start skipping the
snacks you’re down to three meals then
you become low-carb you come better fat
adapted your body learns to burn some
fat now you decide hey I’m not so hungry
for breakfast let me skip breakfast so
you eat at noon and at 6:00 what has
happened here is you have turned your
feeding window down to six hours which
makes your fasting window overnight 18
hours for 18 hours
you’re not eating not eating is really
low-carb it’s zero carb and now you’re
really giving your body a chance to
recover you’re giving the chance the
cells a chance to become a little hungry
for for some more glucose that gives
them a chance to burn off some of those
fat stores and become insulin sensitive
and 18 hours might do it or you might
have to go longer so some people push
that window down to feeding window to
once a day they might eat for 30 to 60
minutes a day and have an almost 24-hour
feeding fasting window and some people
have to go even further or choose to go
further because
they want to do it faster or their body
just isn’t responding to the shorter
fasts so some people might go 36 or 48
or even 72 hours or even seven-day fasts
I would suggest that you start slowly
and gradually so you get your body used
to it and you know how your body
responds another factor that can help is
exercise because once you increase your
heart rate and your blood circulation
now the muscles get hungry and they are
starting to accept fuel without so much
insulin which means you’re becoming more
insulin sensitive the body doesn’t have
to produce insulin to make that happen
so exercise is a great thing and I’ve
have some videos on that as well you
want to do low intensity long duration
plus a little bit of high intensity
extreme high intensity very very short
called
HIIT high intensity interval training
and you don’t want to do a lot of stuff
in the middle which is both most people
do in the gyms another factor is stress
and stress puts the body in a state of
needing more resources when you’re in
fight flight your body expects a
struggle so it wants more resources for
fuel so it raises blood sugar it raises
cortisol which drives blood sugar up and
when blood sugar goes up so does insulin
so stress actually creates insulin
resistance where you end up on the
continuum and how many of these you have
to try depends on how instantly
resistance you are and how far you have
to go to make it work for you some
people might reach their goals on a
low-carb diet meaning they don’t have to
go so low as to get in ketosis but they
eat 50 to 100 grams they stay physically
active they find the balance even in the
low carb level or they’re not in a hurry
and that would be totally fine if if
that works
for you the medium to higher carb though
is probably not going to reverse
anything and this would be for people
who already have a high basic metabolic
rate someone who has a low Homa I our
score someone who is active and probably
young it’s a program to maintain rather
than reverse and here you could eat
anywhere from 20 to 50 percent depending
on your situation depending on your
genetics and and all these factors but
you also if you’re young and you do this
and it works you probably want to keep a
close eye on it because you can also
develop insulin resistance over time
because your body has a lot of
resilience so it might take 20 years for
it to break down so personally I would
not go as high as 50 unless you’re just
extremely lean and you’re you’re wasting
away but if you have sort of a normal
weight you’re reasonably active then I
think you’re gonna find your best range
in the 50 to 100 grams so let me finish
up with an example of how research can
tell you the wrong things because
there’s a lot of fat phobia in in the
world today and when people go low-carb
they have to increase their fats they
either increase their their fat in
itself or they increase the fat through
meats yet fatty meats but either way
your fats are gonna go up and people are
afraid of fats especially saturated fat
but there’s nothing wrong with these
things the problem comes when they do
what they call high fat research and
they said we took these test subjects or
these mice it could be in animals or
people and they say we put them on a
high-fat diet or even they might even
say high fat low carb but they feed them
40% of calories from fat 20 from protein
and 40 from car
hydrate so this is not a high-fat diet
and it’s not a low-carb diet
it’s a terrible diet and if you had your
home I are down below one you could
probably get some great results for a
long time on that diet but if you’re the
least bit insulin resistant then that
40% of carbohydrate is going to keep
your insulin sky-high and if insulin is
sky high you’re still in storage mode
and then you add 40 percent fat to that
and now you’re in trouble
so you cannot eat a lot of high fat and
high carb at the same time you got to
pick one and if your insulin resistant
then the high carb one low fat is not
going to be your model if you’re thin
and you want to eat a lot of vegetables
and you want to go low-fat high-carb you
can probably get away with it for a
while but you have to really watch that
you’re getting enough high quality fats
in there to get your essential fatty
acids but when they do research on
insulin resistant people and they give
them 40 percent of calories from
carbohydrate they’re gonna be jacking
that insulin way way up and they’re
creating terrible trouble for that
person so no wonder if they think that
is what a high fat diet is then
obviously they’re gonna draw some bad
conclusions about that these people are
going to get very sick but it’s not the
fat that creates the problem it’s the
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