The Real Secret to Permanent Fat Loss | Healthy Ketogenic Diet

The Real Secret to Permanent Fat Loss | Healthy Ketogenic Diet

August 2, 2019 16 By William Morgan


hello everyone welcome to mind-blowing
healthy wellness with Violet today we’re
talking about three misconceptions that
block weight loss and as you might know
but if you’re new here I’ll tell you
that I’m a psychologist and I have a
prior practice in the West Island of
Montreal which is in Quebec Canada and I
have a private practice and I see a lot
of clients and we sometimes get on the
topic of weight loss and weight control
because it’s something that causes a lot
of struggle for many many people I
thought today I would take a moment to
talk about weight loss and more
specifically talk about the things that
might block us from losing weight and
the first thing I want to talk about is
our misconception our misunderstanding
about how weight is gained in the first
place so you know dr. Jason Fong he’s a
Canadian sight a Canadian doctor he
talks about the idea that we don’t
understand how insulin is implicated and
weight gain and so basically and he
explains it very well we gain weight
because our insulin levels are high and
therefore because our insulin levels are
high our body when it gets carbohydrates
which causes our insulin levels to be
high by the way when our body receives
carbohydrates it decides to store the
energy because oftentimes we end up
ingesting too many carbs so more carbs
and we’re able to use in that moment in
time what this means is that we are
regularly saving the carbonyl some of
the carbohydrates but also some of the
fats that we eat in a meal so the first
thing that we need to understand when
we’re talking about weight gain and the
issues that I believe we don’t
understand is that that process of
gaining of storing carbs and therefore
also storing fats is being pushed by the
number of carbs that we ingest
okay so eat more carbs equals store more
energy regardless of the kind of energy
that you ingest whether it’s carbs or
fats so let’s talk about insulin for a
minute because I think we need to
understand what insulin is insulin is a
hormone and we all have insulin it’s
there to regulate partially one of the
reasons is there is to regulate our
carbohydrates in our system we can’t
have too many carbs in our system at any
one time if I remember correctly the a
regular person so a person has no
diabetic issues whatsoever no sugar
issues whatsoever a regular person can
have about a teaspoon of sugar in their
entire system at any given time and be
fine like that’s that’s the norm if you
have more than that insulin will be
turned like will increase nice didn’t
say Turner because you always have some
of them two’ll in your system but
interests insulin will be increased and
it will it will work to get the extra
sugar out of your system so the extra
carbs so okay so that’s important for us
to understand so that’s the first thing
is that insulin is the hormone that
regulates how much sugar is being
allowed to remain in your system at any
particular point in time okay the other
thing that we need to understand is what
a carb is now in a lot of the videos
that I’ve watched about kina jet
ketogenic diet about low carb low fat
diet sorry low carb high fat diet a lot
of videos that I’ve watched they kind of
used carbohydrates sugar back and forth
very interchangeably and I think for a
lot of people we really don’t know what
a Karpis and therefore a lot of people
really really don’t know like how to
define a carbohydrate so I thought I
would take a moment here because I think
this is the other misconception that we
have when our doctor says you need to
cut down your sugar and a lot of people
go home with that full intention I’m
gonna cut down my sugar I think the
problem isn’t their intention and I
don’t think the problem is their desire
or even their attempt I think their true
problem is that
they don’t know what they’re aiming at
because I think the majority of people
are not aware that a carbohydrate is any
food sorry that will basically a
carbohydrate is any food that has
carbohydrates in it and the sugar is a
carbohydrate and that carb up like they
I don’t think that people understand
that for example bread is a carbohydrate
high carbohydrate food grains rice pasta
oatmeal barley I don’t think most people
understand that those are high
carbohydrate foods I don’t think most
people understand that we’re not just
talking about cookies and sweet the
candy and chips and I don’t even know
more people realize that chips are high
carbohydrate food again I think when the
doctor says you need to cut sugar out of
your diet people go home and they cut
sugar they stop putting sugar in their
coffee they stop eating cookies they
stop eating cake okay great but they
don’t start eating bread they continue
to eat pasta and rice they continue to
eat potatoes they continue to eat things
that are high in carbohydrates without
realizing that they’re eating things
that are high in carbohydrates so the
second thing that I think people need to
understand when we’re talking about
misconceptions about weight loss and
things that block your weight loss is
that when the doctor says take sugar out
of your diet what are you really meant
to say is take carbohydrates out of your
diet and in order to take carbohydrates
out of your diet you have to look wider
than cookies chips and cake you need to
also and candy you need to look at like
right like bread you need to look at all
the pasta and like it’s a wide amount of
things starchy vegetables they all need
to get out all the grains that are that
we eat need to get out of your diet
eating a whole grain bread doesn’t
change the fact that it’s a grain and it
needs to be out of your diet because
that’s a high carb food so that’s the
second thing that I’m gonna put out
there is an idea that I think blocks our
weight loss is that we don’t understand
what carbohydrates are and so therefore
we accidentally keep eating them in our
attempt to eat better
cereal I almost didn’t say that cereal
is a very high carb because they’re made
from grains so all cereals milk is a
high carbohydrate food because it has
lactose in it which is a carbohydrate so
it’s a sugar right so we need to take
all of our all of these things out of
our our diet ok so then what happens
well we’re left with what we’re left
with eating vegetables that are low low
starch low carb so we have a lot of the
cruciferous vegetables and leafy greens
and we have a lot of salads that we can
eat and then of course what the so if
again if I’ve taken out most of the
carbohydrates which is a it’s a fuel
source so let’s look at that for five
seconds the other thing that we don’t
understand is that carbs our fuel source
so if we take all of the fuel sources
out that our carbohydrate and we only
leave in vegetables but vegetables are
not as high in carb as say bread or
pasta but we need another fuel source
right in walks fats so the other problem
that I see is that people do not
recognize how important facts are when
we take out carbohydrates you can’t just
take out carbohydrates and not replace
it with something if the major source of
your food energy was coming from
carbohydrates and if we stop and think
about it with all the things that I just
listed there how many of those things
were you eating on a regular basis
chances are your major fuel source was
carbohydrates I haven’t even started to
talk about how bad for your system
carbohydrates are in terms of
inflammation in terms of just making
people feel really physically ill and
I’m attempting to touch on that right
now if we just look at the fact that
most of your energy was coming from
carbohydrates and the doctor is telling
you to take sugar out of your diet
because making you overweight then
if I take all of that out of my diet
because I’m taking out the carbs what am
I left with
all right all my energy is gone I have
to increase the fats I’m eating have no
choice so at that point when I started
to increase the fats that I’m eating
guess what I do I actually help myself
right I have energy okay so I need to
have I need to replace the energy I need
to replace the energy that was coming
from carbs with fats so then I need to
understand that fat that come from
quality sources are good for me this is
the important part of the story fats
from quality sources if I’m replacing my
carbohydrates with vegetable oil I’m
gonna do poorly if I’m replacing my
carbohydrates with Crisco or if I
replace my carbohydrates is anything
that’s not a quality fat I’m gonna do
poorly peanut oil I’m gonna do poorly
what I need to do is replace my
carbohydrates with high quality fats
which would be for example the fat that
comes along with the protein that I’m
eating so most protein will come with a
fat if I eat an avocado there’s gonna be
fat in there if I eat an egg there’s
already fat in there if I eat a steak
there’s already fat there if I eat pork
there’s already fat therefore it’s
almond there’s already fat there so
chicken there’s already fat there if I
allow myself to eat the skin for example
so if I look at the first of all first
and foremost look at the food sources
that I have in front of me all of these
food sources are coming along with their
own source of fat if I need to add fat
then I need to choose a high quality fat
and that would mean choosing olive oil
choosing coconut oil choosing have a hot
oil and there might be other high
quality oils that you can find I don’t
know them all I’m not going to claim to
know them all my point is that you need
to do a little research and make sure
that these are high quality oils here’s
the thing in order for this to be
successful I need to allow myself to
recognize
that there are things that I’ve been
told about food there are things that
I’ve been told about carbs so sugar
versus fat that we now know are
inaccurate so and then because I have
this information I need to understand
that I have been set up to have goals in
my head that are contrary to my own
health so one of the things that I’ve
been set up to think because of the
culture that we live in and the way that
we’ve been treating food lately is that
it’s not possible to lose weight now
that’s not true and one of the things
that we do know though is that the
weight loss structure that has been put
in front of us for the last 50 years is
that if you want to lose weight you need
to eat less move more calories and
calories out now what we’ve learned
about this is that yes you can eat less
move more and if you do it rigorously
enough you will lose weight you will be
hungry and within six after six months
you will likely regain the weight this
is what this diet regimen has repeatedly
shown over and over and over again and
this is not something that you have to
look far to prove we’ve all either done
it or and had friends who’ve done it
lost a bunch of weight on a calorie
restrictive diet and then gained it all
back we need to change this mindset the
truth is you can lower your
carbohydrates but increase your fats
keeping your food intake so the calorie
number around the same just to lower the
carbs increase the fat and you will lose
weight and then the interesting thing
about that is that at the beginning when
you do the shift you lower the carbs you
increase the fat for the first little
bit of time that you’re doing this
you’re gonna eat exactly the same amount
of calories you are because well first
of all you’re adapting to being to using
fat for fuel and you’re not used to it
but the second reason is because at that
point in time what your body is doing in
this adjustment is keeping stable and
that’s okay
and for most people you will lose water
weight because you’ve decreased your
carbs so you’re not actually losing any
fat weight so even though theoretically
technically you’re gonna lose weight
theoretically you’ve only lost water so
when we keep going for it on this way of
eating though what you will also notice
is that your body becomes more efficient
so so actually what happens is that that
shift happens and then the the number of
total calories for example that you
might need will decrease partially and I
say partially because yes you will
ingest fewer calories your body will use
the same amount of calories so one of
the things that’s interesting about this
diet is that even though you you
decrease the amount of calories you’re
ingesting because eventually when you
make this shift and then you’re eating
what’s gonna happen is you’re still
eating very low-carb because the carbs
is what pushes you to have higher
insulin which pushes you to eat more so
you’re keeping those carbs really low so
yes you will eat this low-carb you’re
gonna eat moderate protein because you
need to have enough protein to fuel and
sorry to rebuild your body but your fat
intake eventually will become less and
less and the reason for this is it’s
very simple when you become fat adapted
then the fat that you carry on your body
can be used as fuel and so what you
quickly realize at least most people
realize this when they’re doing this
program so a ketogenic program when you
do that is that when that shift happens
you actually just ingest less fat
naturally because you’re not as hungry
because your body’s pulling fat from
your system now if that happens then
what you end up seeing and which does
happen for a lot of people is what you
end up seeing is that your weight goes
down so for the majority of people yes
on a ketogenic way of eating at some
point your caloric intake decreases
technically because you’re not ingesting
your caloric use stays the same because
your body is using the fat that’s stored
on you and we have a lot of fat stored
on us even a regular weighted person has
enough fat stored on them to last them a
good few hundred days so a person who’s
overweight has even more weight that
they could that’s stored on them that
they could use for many many days so
that’s the other thing to keep in mind
is that what that that we believe we’re
gonna fail and so we end up engaging in
ways that set us up to fail if we engage
this system lower the carbs increase the
facts we don’t fail now the other goal
that we’ve been set up to think is going
to be there no matter what is this idea
that’s impossible lose weight again I’ve
just shown you that is just by what I
just said I just talked about the idea
that it’s not impossible we actually can
lose weight and the final sad thing that
I think happens is that this way so any
any diet that you start is difficult the
idea that I’m gonna eat less and be
hungry is extremely difficult and so
most people don’t even start the diet
because they’re so worried about being
hungry and not feeling energetic and not
being able to do what they need to do
they don’t even start but again it goes
along with this idea that the only way
to lose weight is to restrict your
carbohydrate intake and and to restrict
your total intake and so therefore
you’re restricting everything and so
you’re hungry when we allow ourselves to
restrict cars but increase fats after we
get it through the adaptation phase
we’re no longer hungry but do people
give themselves the chance to get to
that point often they don’t
now here’s another reason that we don’t
do that and it’s sad but it’s the
reality is that we’re so worried about
not being able to eat like other people
we’re so worried about not being able to
eat fun foods quote unquote fun foods
we’re so worried about giving up what we
are so used to eating we don’t stop and
think about how we feel today versus how
we could possibly feel so for example
if you’re walking around with excess
weight on you and you’re not happy with
the way you look I don’t know are the
cookies worth giving up if you were
looking walking around today and you’re
not able to do the things that you want
to do are the cookies worth giving up so
and it’s not even about giving them up
and I say that because that’s how we
think but if you stop and think about it
I’m trading I’m trading cookies for
steak I’m trading cookies or bacon I’m
trading chocolate cake for pork I’m
trading I’m trading good foods for good
foods and I’m trading I’m trading
lasagna made from pasta for lasagna made
from vegetables and and you know and and
healthy cheeses and healthy meats what
I’m suggesting to you is that it’s not
about giving up it’s about trading and I
think before we decide that we can’t do
it we should at least give ourselves the
chance to do it and I think the other
thing that you’ll notice when you give
yourself the chance to do it and and
it’s hard because I have to try in order
to see that this is possible is that if
I decide to do something whenever I
decide to do it I’m gonna go in full
force and then once I’ve decided that
I’ve gone in full force
then everything I do from that moment on
is about seeing how do I feel about this
right I have to allow myself the chance
to really focus on how is this making me
feel rather than focusing on what I’m
giving up what I don’t have anymore what
I miss and I know I’m not telling you
that you’re not gonna miss things
because that’s just silly of course
people miss things but when I compare
what I’m missing to how I currently feel
then you decide right so if going low
carb high fat or going keto which is
even lower because keto is 50 grams or
less of carbs total per day if going
where as low fat low carb is 150 or less
but if going low carb or keto is going
to be the difference between you feeling
amazing or not then the question becomes
well how do I want to feel and when you
dookied oh one of the things that I’ve
noticed and person after person client
after client has repeated this is that
when you do keto and you really get
those carbs down super low the hunger
goes away the cravings go away that you
eat when you’re hungry and then you love
what you’re eating because it tastes
great because there’s natural flavor in
it so if you really want to feel better
what you need to learn to do is
prioritize you both your emotional and
your physical health you need to
prioritize and realize that you are
worth putting in the effort to learn how
to manage your emotions about eating and
to manage your actual eating behavior
you are worth that energy and an effort
whenever we make a change in our life we
need to make sure that it’s something
that we can sustain right so the best
way to do that is set yourself up find a
way to automate some of this stuff so
make it easy for yourself to keep this
lifestyle while having things prepared
by buying your groceries in advance by
having some of your meals planned out
that way when you do do the diet it’s
gonna feel great because it can be
effective you’re gonna have food to eat
you’re going to learn how to train your
body to burn fat for fuel and then
you’re good and you’re also gonna enjoy
what you’re eating right and if you’re
able to do these things you just think
about the fact that you didn’t become
overweight or you didn’t get metabolic
issues happening with you in the last
three weeks this has been going on for
years are you allowing yourself to see
that maybe what I need to do is give
myself the next five months to really
commit to this diet and say okay how do
I feel right and after that if I give
myself this period of time to say okay
I’m gonna commit to it how do I feel
then I’ll know right and if I don’t feel
any different I don’t feel any different
but what happens if you feel amazing one
thing that we know is that low
carb low fat loses weight but it lasts
for about six months and then you’re so
hungry and you’re so weak that you end
up eating and regaining all the weight
consistently it seems to be consistently
everybody who’s doing this it’s very
obvious consistently low carb high fat
and especially keto numbers Kido
– like less than 50 grams total and high
fat equals weight loss that’s
sustainable for years you have to ask
yourself am I willing to become fat
adapted so that I can have the life that
I want to have so my suggestion is it’s
worth it all right and I can tell you
that my personal experience with it is
that it’s worth it and it’s not just
about losing weight it’s about feeling
good it’s about not having a hip issue
anymore which is what I had that started
this whole process for me and helped me
to find keto is that I had a hip issue
and I learned that carbohydrates cause
inflammation and so my thought was well
that’s what’s causing my hip issue I’m
just gonna get rid of carbs and doing
that has absolutely changed everything
because it got rid of my hip issue it
got rid of my circulation issue the
possible arthritis that I thought was
starting is completely gone a back issue
that I’ve had for years is completely
gone knee issues that I’ve had for years
has completely gone so can I say that I
had into some inflammation going on yes
I could say that do I feel information
now no I don’t so it’s important for you
to recognize that your journey is gonna
be dependent on what you’re trying to
solve and that’s fine
solve it that’s that’s the point
prioritize you do the things that are
gonna help you to feel better one of the
things I want to point out is that we’re
often talking about calories and
calories out and one of the points that
dr. Fung makes is that when we eat sugar
so whether it’s a cookie where there’s a
piece of cake whatever it is the insulin
spike that caused that results
is that those carbs to be stored as fat
in our fat cells
that’s one system that’s one pathway
when we exercise we use the glucose
that’s stored in our muscles if we’re if
we’re not fat adapted we don’t even a
pin to the fat cells that are being
stored so the idea of calories and
calories out is two different systems
it’s important for us to understand that
if I’m trying to lose weight I need to
allow myself to understand what process
is happening what are the things I can
actually do to help myself to lose
weight so again these are things that I
want you to know because knowledge helps
us to make better decisions right we
need to understand that if we if we eat
sugar and our insulin goes up whatever
we happen to eat with that meal sugar
protein fat all of it becomes a
potential store right our bodies are
going to store what we’re not going to
use and if we have high insulin our body
stores it if we have low insulin so if
our carbs are really low then the fact
that gets produced or carry sorry the
fat that gets ingested gets used all
right cuz our carbohydrates were low
that’s super important for those of us
who are trying to lose weight right so
knowledge again when we’re talking about
knowledge I really want us to be clear
about what we’re trying to accomplish
versus what the world tells us is
possible whenever we allow ourselves to
to be told what’s our reality we end up
getting hurt so you need prioritize your
own health your own well-being above
other people’s ideas the standard
American diet which Canadians follow to
the standard American diet tells us that
45 to 65% of our daily caloric intake
can come from carbs actually should come
from carbs
it says should and I always want us to
understand what that means
if 45% of our caloric intake comes from
carbs that’s equivalent to 169 grams of
carbs
all the way up to 244 grams of carbs
which would be equivalent to 35
well 34 to 49 teaspoons of sugar per day
when would you ever sit down and eat 35
teaspoons of sugar right the average
adult would never do that but yet in our
in our diet if we were to honestly allow
ourselves to recognize that this is the
equivalence that are happening here
when you eat rice when you eat pasta and
those carb numbers when you do the math
that’s what’s happening because rice in
our system behaves the same way as a
teaspoon of sugar so however many
teaspoons that is of right in a right
that’s what it’s doing so again let’s be
clear we would never sit down and eat 35
teaspoons of sugar we wouldn’t do it so
when we think about just the low end of
this if you allow yourself to have 169
out of it this is out of a $2,000 if you
allow yourself to have a hundred and 69
grams of carbs per day you’re already
above low carb like just the lowest end
of their diet of their recommendations
puts you above low carb and you’re way
way above keto it’s so important for us
to keep ourselves in mind and be mindful
of what that means keeping yourself to
less than 50 grams of carbs per day is
so important if you want to burn fat for
fuel on a regular basis when we don’t
have information we make mistakes when
we don’t know how many carbs it takes to
make a teaspoon of sugar we make
mistakes because we look at these these
information packages and in the grocery
store and we read and we say oh it’s
only you know 25 grams of carbs oh it’s
only that but like we don’t realize that
over the course of the day when you
start adding that up and especially on
those labels they often don’t give you a
very realistic serving size right
there’s certain the serving size on
pack of cook a cookie if you buy a
cookie and it’s telling you they often
don’t give you realistic serving sizes
right you know it could be like for one
cookie
who eats one cookie or it could be for
like you know like a hundred 50 grams of
something that’s such a small amount
that you’re probably gonna eat a hundred
or even 200 grams so one of the things
we have to be careful about is that even
in the recommendations even in the
serving size if I don’t accurately
assess okay that’s the serving size how
much am I actually gonna eat and then
make that calculation it’s okay so how
many carbs is it really again we are not
allowing ourselves to have the
information that we need to make sure
that we’re staying within the
carbohydrate numbers is gonna help us to
feel better we need to use our
information wisely we need to really
focus on keeping those carbs low getting
those fats higher to help ourselves
become fat adopted and then once we’re
there once we’re adapted as we eat what
we’ll see is that the facts that we eat
do I actually need to eat that much and
I say shaded eating low carb moderate
protein and how much fat do I really
need to have there to feel like I’m
satiated sometimes especially when we
are first starting the process we need a
bit more but then as we’re losing weight
we need a bit less and then what happens
when we get close to our goal weight
will probably stabilize again add a bit
of a higher number because we need to
slow down the fat fat loss and stop
ventually the fat loss we don’t want to
disappear so it’s important for us to
understand and know for sure how many
carbs were actually eating in a day this
means you need to take the time to learn
how many carbs are in what and that way
you can start to accurately assess how
much am i eating where’s the where am i
getting my energy from keeping yourself
to eating good vegetables and salads and
keeping yourself to eating high-quality
proteins those high-quality fats and I
guarantee you that when you start to do
this program and you really allow
yourself to plan your
and an aim for better quality foods you
will be happy with what you’re eating
because it’s gonna taste good and you’re
gonna look and feel great
right and the better that you feel
inside the more you’re able to move the
happier you’re gonna be keep in mind
again like we said we exercise because
it helps us to feel great it we exercise
because it helps us to be able to do
what you want to do and we eat well to
feed ourselves nutrient-dense foods to
maintain this body so we can do what you
wanted to do alright but we need to be
clear on that the food we ate is what
helps us to maintain our weight exercise
helps us to be strong I hope this video
was helpful because I really hope that
it helps you to understand the
misconceptions that we have about food
and if we understand them we can do
better and when we do better we feel
better remember this is about
understanding our mind and our body
working together so that we have amazing
health and wellness on a thank you for
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