LA DIETA CETOGENICA (y el microbioma) con Erin Baldwin – SUBTITULADO

LA DIETA CETOGENICA (y el microbioma) con Erin Baldwin – SUBTITULADO

August 17, 2019 68 By William Morgan


Oh like YouTube yo se catty today block yo si patron ista even group poetry Spokeo su frumenty stay y ahora de programa de reto yo soy Sano que es un programa que entran muy poco tiempo blonds are con me Amelia Aaron Aaron esta mujer con aqui hablo en el vídeo de cuenta Novus Aaron program my bunny toe por que sera miss de implement are buenos Altos en nuestras vidas como comer bien reaches los elementos press asados comer probiotic o solos Diaz Mediterranean Ana’s el programa esta vez senado para que Tengiz oppose Oh tambien plays app we are a lost a más por que vamos a tener una passio en fait un grupo trabajo que si meiosis an o en el que están todo lo participantes de reto del mez hace que podemos como motive are nausea Poyer nose porque la verdad es que son cosa es muy symbols que vamos a hacer durante programa sin embargo y y bueno yo n cosas que já sabemos que debemos assert o loss via zi muchas veces new la samos hace que es más fácil implement are estos Bruno Saby toes in montoneros como una parte integral into Vedic until Jana si tienes comunidad SI tienes apoyo entonces muy pronto s quatorze Elysium reimu a tender más información sobre programa bueno weight an earl and a pagina publicado nadie puede a pintar yo mientras que más de fruit and o un par areas KH o con aaron and video they OSE trata de latvia tacit oh hey Myka a también habla motion poco sobre la vita cito Janica a como puede influir en a salud del microbiome ah en la salud Ella a COO Bahia micro biana interior hace que espero que ser muy you t parity a nos vemos muy pronto espero que nos vemos dentro del grupo Josie so no ciao a gracious okay Aaron welcome I’m do you want to briefly introduce yourself sure my name is Aaron I’m a fourth year medical student at Tulane University in New Orleans and I am interested in both conventional medicine and also alternative medicine nutrition diet and we’re all of those things meat – to help patients heal and find the best level of health that they can through a variety of tools the world is lucky to have you because you are smart some people study lots of years but and they come out and they’re not maybe they’re they’re sometimes not that smart or or they’re smart but in one particular way and I feel like a good doctor is someone who sees a much bigger picture so that’s really good the world is lucky to have you okay so we’re gonna talk about the ketogenic diet let’s first define what is the ketogenic diet sure so a ketogenic diet is a diet in which carbohydrates or which are also called sugars are strictly limited and protein is moderately limited and fats are you can eat as much fat as you want on the ketogenic diet and the goal of the ketogenic diet is to enter a nutritional state called ketosis and that is whenever your body and your brain are using ketones for fuel instead of carbohydrates and so a lot of people when they enter ketosis they find themselves feeling a lot differently some people find themselves feeling a lot better whenever they’re in ketosis why would someone feel better burning ketones as opposed to carbohydrates like why does I guess I think of it like a fuel source why does one why does that fuel source burn better sure so it is a very efficient fuel source for the brain the body and you know I don’t think that everyone will feel better in ketosis I think that that it might depend on your particular body and also if you have any underlying diseases so so also whenever you’re in whenever you follow a ketogenic diet for a significant amount of time then you become what they call fat adapted which means your body becomes really used to burning fat for fuel instead of relying on this constant intake of carbohydrates and and that gives a lot of people some just stable energy where they can go throughout their day and they could even skip meals if they wanted to they could even fast all day if they really wanted to because their body is is adapted to using their fat as fuel like the fat on their body yes exactly and so that’s another reason why a lot of people see weight loss whenever they do the ketogenic diet and that’s one of the actually the main reasons that most people are using the ketogenic diet is for weight loss so I think so let’s define again remember a ketogenic diet is a high fat diet so a lot of people will say how is it possible to eat such a high fat diet and lose weight and said I’m gaining weight so how is that possible so one important thing to distinguish is dietary fat versus body fat right something that we agree about in the medical community is that body fat xs-extra body fat is not healthy we all need some body fat especially women they need a certain amount in order to have their hormones balanced to be able to to have a normal menstrual cycle but we all agree that having extra body fat is unhealthy especially if the body fat is located in your abdomen if you’ve ever noticed some people are shaped differently some people have more fat in their thighs and their butt yes and then some people tend to just store it right here on their belly and what we know is that that that is more harmful that’s worse for your organs and for your body if you store a lot of fat right there so let’s let’s contrast that with dietary fat it’s not we have to kind of break this thought of the fat that I eat is go is being stored as fat on my body because that’s not really the way it works there’s a lot of complex biochemistry but I would prefer people to think of eating excess carbs as something that is likely to to lead to weight gain if they’re not eating healthy carbs and then one another thing that I will add just to help define the ketogenic diet to enter into enter ketosis most people say that you have to limit your carb intake to 25 net carbs per day and what a net carb is is total carbohydrates – fiber because fiber is not absorbed into your bloodstream it doesn’t count and so that’s something that in the beginning people who are starting the ketogenic diet they will count that by looking at labels or by looking foods up in the in on the internet to try to figure out how many net carbs certain foods have and whether or not they’ll be able to be included in the diet okay so that’s interesting I have got couple questions about carbohydrates and about exactly what we’re eating on a ketogenic diet but before we go there you said earlier a ketogenic diet so eating a lot lots of fat and a smaller amount of carbohydrates allows us to be fat adapted which means we can burn fat more efficiently as a fuel source which is a good thing especially if we’re overweight but maybe for anybody but can you be fat adapted can you be good at burning fat for fuel and not be in ketosis I think it’s possible yeah I think so I think the reason that ketosis helps you become fat adapted is because because your body and your brain will preferentially use glucose or sugar if it’s there uh-huh and it will only go towards burning fat once you once you run out of those of those sugar storage units and so said that’s why we start we can start burning fat whenever we we don’t have any sugar available so then our body starts going towards fat for it for fuel so it would be a problem if someone listen to this and said oh I’ll eat more fat but if they don’t at the same time lower their carbohydrate intake so if you eat a high fat diet without lowering carbohydrates then you that fat will become fat on your body well one way to also think about how to avoid gaining weight is so I’m personally not a calorie counter and I personally don’t think that that calorie counting is right for everyone I don’t think it’s very sustainable but it in essence if you consume more calories than you burn through exercise and movement then you will gain fat on your body and so those calories can come from from carbs they can come from fat and fat tends to be very high calorie food it’s also very nutrient dense depending on the source of the fat you know for instance an avocado it’s nutrient dense and calorie dense for a small amount of you know per volume and and so yeah so if you are increasing your fat intake but also have a high level of carb intake and you’re just eating a lot of calories than you will gain weight if you’re not exercising to burn it off okay so in order for a diet to be classified as a ketogenic diet you said we a typical person would only eat around 25 net carbs a day so my question is like how would that translate into a food like is that one sweet potato for example or once we might have a lot more than I don’t know yeah an entire sweet potato is gonna have a lot more than 25 netkar and said that’s one thing that’s a downside of the kena genic diet because there are a lot of really healthy foods right that are excluded on the ketogenic diet and and you know some people they’ll do the ketogenic diet sometimes and then they’ll take breaks and then on their break so they can include some of these beautiful healthy foods that aren’t allowed on the ketogenic diet and sweet potatoes are a great example another good example is most fruits especially tropical fruits they have too many carbs to be included on a ketogenic diet berries on the other hand blueberries raspberries and blackberries those those having a low enough sugar content that they can be included in an in a ketogenic diet so as far as what’s what is it a normal ketogenic diet looked like or an average ketogenic diet it does look like a lot of vegetables but but not starchy root vegetables usually above the ground vegetables like green leafy greens the cruciferous vegetables are some of the best additions to the ketogenic diet like broccoli cauliflower um seafood meat berries nuts seeds and really it just takes practice and what it takes is is basically maybe using a guide at first or just the first couple weeks you have to just look up foods I used something called MyFitnessPal it’s a website and you can type you can type in a food and you can immediately find out how many total carbs how many grams of fiber net carbs from that from my fitness though so how do you get I guess a big question for a lot of people when we talk about a ketogenic diet is well how do you get high fat but moderate protein because a lot of foods that are high in fat also tend to be higher and protein so I guess and and and maybe we should mention like eating too much protein could throw your body out of ketosis it’s true yes so how to avoid eating too much protein that seems like something that might be chair right I I can see where that might be challenging i per so I personally follow a ketogenic diet and I also do something called lazy keto and what that means is I I really don’t count carbs I don’t count anything I don’t count grams of protein and that tends to work for me what I just eat is I just eat keto friendly foods yeah so you know I don’t know about the specifics of how much protein you can get away with it might vary by person how much protein they can eat and still be in ketosis and their certain signs that you are in ketosis you can also test test your blood if you’re really curious to know for sure that your Anki toast is especially if you’re doing it for medical condition you might want to know for sure that you’re in ketosis and you can test your blood but protein is not something that I pay too much attention to I really just restrict the carbs and that’s kind of enough for me and I’m also okay if I happen to eat a little bit too much carbs are a little bit too much protein I’m okay with the fact that I might get out of ketosis for that day or for the next couple of days it’s just something that I generally try to follow so why would because you know paying attention that much to your diet is it’s definitely at the beginning that can be a lot of work you know especially if you’re if you’re coming from like a regular diet where maybe you’re eating a lot of processed foods I mean this these are like big changes but it must be worth it because so many people now are healing a lot of conditions using by using a ketogenic diet so why what are some of the conditions that would prompt someone to adopt this diet and see improvement sure that’s a great question so the ketogenic diet in conventional medicine we use it for seizure disorder or epilepsy especially in children especially children who their epilepsy has not responded to different types of Medicaid it’s extremely effective for seizures and it’s actually been shown earlier this year in in my studies showing a possible mechanism of why this is why it’s so effective for seizures is is through alterations of the gut microbiome so that’s really interesting they did some fascinating stuff with microbiota transplant and different and different mice and they found that it was because of the microbiome in the gut that was leading to the ketogenic diet being protective against seizures and and so that was really interesting to see so I am curious if the ketogenic diet is playing a role in the beneficial effects for for all kinds of conditions such as weight gain or obesity and a variety of things as far as other reasons why someone might want to try ketogenic diet so I will say that I do not endorse everyone being on a ketogenic diet I don’t think there’s a perfect it’s the perfect diet I don’t think there’s such thing as a perfect diet because I think it’s very individual and it depends on who you are what you like what you want to eat and also what what what your genetics are all kinds of things that depend it’s it’s so personal how how different foods make us feel so I think that that people who could really stand to benefit from trying a ketogenic diet would be type 2 diabetics people with pre-diabetes people with PCOS or polycystic ovary syndrome and something that these three things have in common is insulin resistance and where basically your body cells are not sensitive enough to insulin and the result is your blood sugar might be swinging and whatever it drops you might be fatigued you might be anxious so so a ketogenic diet I think has a lot of potential to help people with these conditions feel better also if they’re obese and they’re having their if they’re are obese they’re at risk for developing in type 2 diabetes and what we call metabolic syndrome so obesity especially if you find that you haven’t been able to lose that weight easily insulin resistance can make it harder to lose weight so trying a ketogenic diet can really be a game-changer for people also things like having low blood sugar like I said can cause fatigue and anxiety so maybe you’re just anxious and depressed or maybe you’re just too tired and you don’t know why it could be related to your blood sugar and you might or it could be related to your gut flora and you might just want to experiment with the ketogenic diet and you might find that it helps or if it doesn’t help then there’s probably something else causing those symptoms that you that you can investigate but I think if you’re curious about the ketogenic diet it’s really not a huge deal to just try it out and see what happens if you feel better then I would say you know keep experimenting and if it’s any if you feel worse or you don’t notice any change then I think that there would be no point in to restricting your diet that much into eliminating all these foods that would otherwise be good for you a lot of people talk about the negative effects of a ketogenic diet potentially be decreasing diversity of your gut you know think of all the bacteria that live in your large intestines but it sounds like a lot of those people that tent that go really high fat they probably aren’t getting enough of our variety of vegetables so maybe that’s something to kind of look out for because that you know it seems like if you see if you make it a point to get a variety of vegetables and your diet and like you said above the ground vegetables that aren’t starchier that aren’t high in starch you know then you are feeding the gut bacteria and your large intestines and you won’t have that problem but that does that’s interesting that you mentioned that maybe it’s alteration of the gut ecology is actually a good thing instead of a negative thing because usually I hear when I hear could about the ketogenic diet at the microbiome people talk about it it’s negative impact on the my friend sure I would say for certain conditions I think it is definitely positive a positive effects I just sees your disorder for just you’re an average person without seizure disorder I would say that the microbiome changes I don’t think we would have a way to know right now if it’s good or if it’s bad because just good or bad is all it’s like already kind of overt oversimplifying it for everything we do changes the microbiome and if you decide to go vegetarian for two days you’ll have some changes to your microbiome right and it would be really hard to say if there’s changes for good or bad but but I agree totally with what you said about it’s really important if you follow a ketogenic diet to be getting enough fiber there’s types of fiber that really feed bacteria in our guts they’re called prebiotic fibers I suppose two probiotic fibers which are the living microorganisms the prebiotic or fiber can provide food for the bacteria and so it is important to to look for foods that are keto friendly that that have plenty of fiber and that’s also just really important for for your bowel movements and keeping everything regular down there so things like avocados avocados have a high amount if I were almost ten grams per avocados and you know we’re kind of shooting for somewhere around 25 to 35 grams of fiber per day total so eating just one avocado it’s close to half hip seeds there are certain foods that are really high in fiber that don’t have many excess carbs and so therefore our key to keto friendly and also I think really good for the gut mm-hmm that’s good and but and we do know from our last video that we did together that some people need to have a lower fiber diet if they have small intestine problems like SIBO or something like that those people might have to reduce their fiber intake for a while but the goal is always to like go back to a wider like more diverse diet yeah exactly and the goal is I think the ultimate goal is for happiness and freedom right and so if the ketogenic diet makes you feel really restricted feels like you can’t enjoy eating anymore you can’t enjoy your social life then it might not be worth it but if it makes you feel energetic and it makes you feel happy and healthy and and all these things that then you know it could be worth it and but also I would encourage people not to give up too quick because it is hard in the beginning and so you have to if you really want to try it out experiment with it you have to stick with it for you know at least a couple of weeks because it even at first it’s gonna take you maybe even a whole week just to get into ketosis the first time after that getting into ketosis is a lot easier if you if your body’s already used to it okay so you could change your diet eat high fat low carb like tomorrow so I’m eating a ketogenic diet but maybe I’m not in ketosis because it’s going to take like you said a week to it for me to for my liver to produce ketones and probably not a whole week it probably it’s it’s there’s so many factors like exercise and affects it in one way exercise on an impious stomach affects in another way even just a full night’s sleep when you’re sleeping that’s a that you’re fasting and so if someone started out the night with a pretty low carbohydrate load then we’re like storages of carbohydrates they might burn that through the night and they might wake up pretty much in ketosis so it’s really individual and I think the only way if you really want to know for sure would be testing your blood because urine strips are a little bit helpful especially in like early ketosis but they’re not super accurate mm-hmm one more thing I know that we’re like we’ve talked to our well but um and we wanted to make this video shorter but I have one more question so I think maybe a little more popular right now in Latin America then ketogenic diet is intermittent fasting there there’s a couple of faith groups in Spanish and intermittent fasting and they’re they’re big they’ve grown a lot if you intermittent fast what you would be in ketosis you have a in ketosis is a lot faster if you if you intermittent fast then your your sugar stores will be used up more quickly and that would be supportive of ketosis and also being in ketosis going the opposite direction will also make it easier for intermittent fasting because you won’t be so reliant on like regular meals because you can use the fat on your body fuel instead of that up and down of glucose of carbs and and I think it’s important to mention to like you know a carb is a carb is a car you know it’s sometimes I think people talk about like a brown sugar versus white sugar this comes up a lot in the fermentation group because people are like how could you use white sugar it’s terrible well it’s processed and it’s you know it’s not great but like it’s not necessarily worse than it’s not gonna it’s not gonna affect your body maybe differently that much differently than brown sugar brown sugar has a little more mineral in it but like I don’t know I guess sometimes I think we don’t you know we talk about good carbs and bad carbs but again like kind of like you’re saying before well that good and bad that’s they’re not really good or bad just they are what they are a carb is a carb so if you need to reduce your carb content then you need to then you should produce the like also the good carbs as well sure if your goal is ketosis then you will have to reduce this good Barb’s and if your just your goal is just overall to be healthy then you know I would say the first carbs to go would be the cakes and the streets and the crackers and then you know and then keep the fruits and the sweet potatoes in the diet right so so yeah that’s one thing I guess that people can refer to when they say good and bad carbs but but you’re right like um like something like honey something like maple syrup sure maybe that’s a little bit better than something like white sugar just because honey and maple syrup also have enzymes and they have some vitamins and minerals where white sugar is completely devoid of any benefits but in the end there’s still it’s still a lot of the same shirt and that honey right and say we can’t think of it as oh because it’s natural I can eat as much as I want exactly they spent well it’s been like you said before it depends on your goal and it depends on what state of healthier and now and so like a lot of people that have metabolic issues like diabetes or prediabetes that can benefit from you know a ketogenic diet it’s good for them to think about like oh yeah just because it’s honey doesn’t mean it’s necessarily just because it’s a healthy food doesn’t mean it’s a healing food yeah you know honey is for uh for someone with diabetes is not is not the best choice so yeah okay cool is there anything else that you would like to say yeah um I don’t think so just let us know if you have any questions about this material that we’ve talked about and I’ll do my best to try to answer it okay gracias nos vemos in director Joe says I know we have with our information sorry prema muy pronto ciao