The Truth About Low Carb Diets

The Truth About Low Carb Diets

November 6, 2019 21 By William Morgan


hey guys this is Philip and today you’re
going to be learning about the truth
about low carb and ketogenic diets I’m
here in a national park in Seoul Korea
as you can see well there’s not too much
to see just a bunch of trees and yeah in
today’s video I’m going to be breaking
down why low carbohydrate diets aren’t
actually superior when it comes to fat
loss so let’s talk quickly about the
hype around low carb diets low carb
diets are super popular these days and
are marketed by a lot of people as a
quick fix to fat loss thousands of
people around the world get incredible
fat loss results from following a
low-carb diet
and that’s because you can drop weight
that’s because you can drop weight
really really quickly when you do a low
carb / ketogenic diet but many people
have the impression that these are for
some reason better for fat loss so the
truth is that when we look at low fat
diets and low carb diets both diets are
gonna help you lose fat as long as
you’re eating the same amount of
calories and the same amount of protein
in total both of the diets are gonna
work just as well over time so if you’re
watching this channel then chances are
that you do resistance training you’re
lifting in the gym right you’re trying
to get some gains you’re trying to build
muscle you’re trying to look good after
you lose the fat you don’t want to look
like a skeleton and fair enough so
here’s the kicker when it comes to a low
carb diet this isn’t going to be optimal
for retaining your muscle and building a
muscle when your resistance training and
you’re doing exercises like squats
especially if you’re doing a kind of
like a bodybuilding style type of
training this is a very glycolytic form
of exercise
what glycolytic means is that it
requires a lot of sugar carbohydrates
basically turn into glucose and glycogen
in your muscles
and they help to form the specific form
of exercise so although you can fuel
your body from ketone bodies which are
the off product of burning your own fat
for fuel and of course you can feel fine
if you’re not eating a very high high
carb diet and you’re just having some
carbs are the problem is is that the
more resistance training you do the more
demand your body has for carbohydrate
the more useful they are going to be for
you if your strength training and
resistance training on a frequent basis
carbohydrates are also important for
keeping your thyroid strong and active
it’s important for keeping your muscle
because if you eat carbohydrates before
your workout and your body needs lots of
glucose I can get it from the
carbohydrates that you’ve given it and
it’s not going to go into its own of
muscle stores and and turn that protein
into sugar now this isn’t to say that
you can’t train in a fascist state I
enjoy doing so myself but it is
something to keep in mind if you were
very very physically active so another
problem with a ketogenic or low carb
diet is that it’s going to increase
cortisol levels so cortisol is a stress
hormone when you decrease your
carbohydrate intake straight away your
body is going to be more stressed right
so a ketogenic diet mimics a starvation
state that doesn’t mean it’s necessarily
unhealthy but when you drop your carbs
your cortisol is going to increase
you’re gonna feel stressed you’re going
to have lower testosterone levels and
yes it is true that over time as your
body adapts to a low-carb and a
ketogenic diet these things are going to
sort of neutralize and you’re not going
to be as stressed but unless you’re
willing to give your body months and
months and months to acclimate to an
entirely new physiological way of
processing energy then doing a ketogenic
diet or yo-yo dieting from low carb two
high carb is probably not something you
want to be doing unless you’re the type
of person that can really really commit
to long-term ketosis and maintaining
that low carb diet then chances are this
is what’s gonna happen and I’ve seen it
happen so many times you’re going to do
it for a few weeks you’re going to push
through by dropping your carbs just by
sheer willpower and then you’re gonna
give in you can a binge you’re gonna go
back to your old cycles of eating too
many carbs too much junk food too many
carbs and fatty food too many calories
in general and you’re gonna screw up
your results I think that it’s much
better to formulate a diet and a
lifestyle that allows you to eat foods
that are tasty and enjoyable
at the same time is sustainable
long-term and helps you attain your
goals to find your carbohydrate intake
requirements all you do is calculate
your protein needs for example one gram
per pound of body weight then your fat
requirements for example 0.3 grams per
pound of body weight and then the
remainder of your calories simply come
from carbohydrates you want to gain
weight you up the carbohydrates you want
to lose weight you lower the
carbohydrates because your protein and
your fat are gonna save the same now for
the really extreme low carb um zealots
which say that low-carb diets are better
for fat loss first of all we need to
distinguish the difference between a
low-carb and a ketogenic diet a
ketogenic diet typically doesn’t
increase protein more than 0.7 grams per
pound of body weight and that’s because
too much protein is going to essentially
kick you out of ketosis too much for it
to be considered a ketogenic diet a
ketogenic diet is very high in fat
moderate protein very low carbohydrates
a low-carb diet has a slightly more
subjective sort of wishy-washy
definition it could be 200 grams of
carbs per day you know it could be 50
grams of carbs per day it’s just a lower
carb diet compared to most other diets
out there so low-carb diets and many
studies tend to show superior weight
loss but the reason is because of
something called the thermic effect of
food so carbs fat and protein require
energy to digest
however protein requires much more
energy to digest upwards of 20 25% so
what that basically means is that the
more protein you consume the more energy
you’re going to be burning low-carb
diets because they’re not extremely high
in fat tend to compensate by being very
high in protein hence having a higher
thermic effect of food as well as people
on these low-carb diets having a reduced
appetite because protein decreases your
appetite so that’s one of the main
reasons why people get very good results
on a low-carb diet the same can be seen
with a ketogenic diet just by different
mechanisms that process of using your
own fat and fat from food for energy and
turning it into ketone
has been shown in some preliminary
studies to decrease your appetite and
many people around the world say that
that state of ketosis helps keep their
appetite down
so both the low-carb and the ketogenic
diet make it more likely that you’re
going to eat less calories and that is
why you’re going to lose weight quicker
if you’re not tracking your calories in
most cases however when we look at one
of the best design studies in metabolic
ward study what they found is that they
compared to a standard American diet
which is shit high in carbohydrates
which is supposedly bad for you and they
compared that to a ketogenic diet both
groups had calories and protein matched
and what they found is that over four
weeks
both groups lost 1.1 pounds of fat the
ketogenic group lost more water weight
and weight in general at the beginning
because carbohydrates hold onto water in
your body so that was to be expected
that at the end of the four weeks
both groups lost the same amount of fat
now you’re gonna have some people argue
that the ketogenic diet is better for
your metabolic rate they’ll say things
like the ketogenic diet increases
mitochondrial biogenesis and more
mitochondria the birth of more
mitochondria leads to an increase in
metabolic rate now this is kind of true
I guess when you you know mitochondria
utilize energy they give us energy
through ATP but when you look at the
study over four weeks it found that
there was the same amount of fat and the
increase in the metabolic rate was
slightly higher in the Kido genic group
but it was barely detectable just
detectable using the best equipment and
technology they had so any increase in
metabolic rate from the ketogenic diet
is insignificant why some people may
find that they have increased energy
expenditure on a ketogenic diet is maybe
they just feel more energetic so they
tap their leg more at their office they
walk around more during the day and it’s
that increase in energy expenditure
which is the reason for their fat loss
now here’s who should do it if it works
great for you if you feel amazing on it
if you feel like it’s something
sustainable for you long term go ahead
and do it I’m not telling you you can’t
I’m not telling you it’s inherently
dangerous if you do things right if you
get enough micronutrients in your diet
there are even some benefits of the
ketogenic diet low carb diet for the
health of the brain
potentially inflammation and many other
diseases there’s a lot of research going
into that but for most of us average
Joes just trying to build a bit of
muscle trying to get in shape
eliminating one entire food group for
the rest of our lives is certainly not
realistic right it’s socially as well
you know it’s more difficult to live
like this
and if you can get the same results by
eating more delicious food then why
wouldn’t you do that it’s a no-brainer
so my suggestion to you if your
resistance training if you’re trying to
lose fat if you’re just trying to find a
way of eating that sustainable for you I
recommend eating Whole Foods right
trying to minimize the processed junk
but consume some carbohydrates don’t get
into the mindset that they’re going to
make you fat somehow because of them
spiking insulin okay the research really
does not support that no matter what
anyone says well no matter what their
credentials as of now and it might
change in the future but as of today
2018 the research is very clear that the
low-carb diets are just not better so
that’s so guys I hope you enjoyed the
video please leave your thoughts down
below in the in the comment section and
I will see you guys in the next video
have a great day peace out from soul