The Ugly Truth About The Keto Diet

The Ugly Truth About The Keto Diet

July 25, 2019 2 By William Morgan


Listen if you’re on a low carb or
ketogenic diet for weight loss, if you
plan on going on a low-carb ketogenic
for weight loss or if you know anyone
who plans on going on a low-carb
ketogenic diet for weight loss this
video is important for you to watch
because there are hazards associated
with being on a ketogenic diet,
especially long-term and I know this
both from personal clinical experience
and quite a bit of research that I’ve
done on the topic personal experience
because for about five years I was a
consulting physician for a weight loss
company and I saw hundreds of patients
many of whom were using low-carb
ketogenic diets to help them lose weight
and I saw modest success for weight loss
using a low-carb ketogenic diet but
consistently I saw problems arise mostly
due to nutrient deficiencies and so this
video I want to address how you can be
on a ketogenic diet without suffering
from those nutrient deficiencies which
tend to cause problems
a ketogenic diet basically for a
low-carb diet there are three versions
of a low-carb diet version one eating
less than 50 grams of total
carbohydrates every day once you go but
below 50 grams of carbs a day most
studies classify that as a ketogenic
diet it’s difficult to sustain long term
and I again recommend that you be
cautious of nutrient deficiencies that
can arise also ketogenic diet in my
experience some people can experience
what’s called the keto flu especially
during the first two or three weeks of
that dietary transition where they just
feel crummy they have low energy fatigue
malaise they have sore muscles and they
can’t sleep well the keto flu and it’s
mostly again due to nutrient
deficiencies that arise because of the
ketogenic diet version 2 of a low-carb
diet is eating less than 150 grams of
carbs every day your liver stores
carbohydrates in the form of glycogen
and so when you’re eating a low-carb
diet your liver can generate some
glucose or carbohydrates and 150 grams
is about what the liver can produce for
you but again you can feel kind of
crummy you may crave more carbs you may
experience that keto flu even if you’re
not in ketogenesis or producing ketone
bodies and my advice for you if you’re
eating less than 150 grams of carbs a
day is eat more protein calories to
combat that version 3 of a low-carb diet
eating less than 250 grams of
carbohydrates a day the average American
eats a little over 300 grams of carbs so
if you’re eating less than 250 carbs
that’s also considered
a low-carb diet although it’s not
considered a ketogenic diet now let’s
talk about nutrient deficiencies that
can arise while you’re on a ketogenic
diet a really cool large study done back
in 2010 showed that out of the 27
essential micronutrients of vitamins and
minerals that are typically included in
a well-balanced whole food diet out of
those 27 6 micronutrients plus 4
minerals can become deficient on a
ketogenic diet the 6 micronutrients are
vitamin b7 also known as biotin vitamin
D vitamin E chromium iodine molybdenum
they’re all identified in this study as
consistently low and they have a high
likelihood of continuing to be low the
longer that you’re on a ketogenic diet
and the four minerals that tend to be
deficient on a ketogenic diet are sodium
potassium magnesium and zinc let’s talk
about the minerals first so sodium
Purana ketogenic diet makes sure that
you’re getting enough sodium it’s
important for so many processes in the
body I know you’re scared of salt I know
you’re scared of sodium but there is a
minimal amount that you should intake
target about a thousand maybe 1500
milligrams of sodium intake a day and
you can certainly achieve this through
seasoning foods with pink Himalayan or
Celtic soul broth or bullion shellfish
so making sure that you’re getting
enough sodium in your diet on a
ketogenic diet important next is
potassium potassium rich foods include
spinach chicken breast salmon beef kado
broccoli asparagus mushrooms eat those
foods while you’re on a ketogenic diet
next is magnesium important for over 350
somatic or enzyme processes in the body
it can become deficient magnesium rich
foods include spinach dark leafy green
vegetables other than spinach like Swiss
chard and kale pumpkin seeds moist errs
yogurt and avocado and the last mineral
I want to talk about is zinc zinc is
high in red meat shellfish beans and
legumes nuts and seeds and eggs so those
are four important minerals for you to
pay attention to if you’re on a
ketogenic diet
the first vitamin vitamin b7 also known
as biotin is rich in meats eggs nuts and
seeds salmon dairy avocados sweet
potatoes and you can get away with sweet
potatoes in in small amounts on the
ketogenic diet cauliflower mushrooms and
those dark leafy green vegetables next
is vitamin D vitamin D has had a
tremendous amount of research of late
because of its deficient associations
with chronic health disease chronic
cardiovascular disease and cancer
vitamin D is a unique vitamin that most
people don’t get enough of in fact it’s
estimated that more than 40% of American
adults have a vitamin D deficiency this
vitamin is made from cholesterol in your
skin when it’s exposed to the Sun that’s
why getting enough sunlight is very
important for maintaining optimal
vitamin D levels at noon the Sun is at
its highest point and the UVB rays are
most intense that means you need less
time in the sun to make sufficient
amounts of Vitamin D many studies also
show that the body is most efficient at
making Vitamin D around noontime
for example in the UK 13 minutes of
midday sunlight exposure during summer
three times per week is enough to
maintain healthy levels among Caucasian
adults another study found that
thirty minutes of midday summer sun
exposure in Norway was equivalent to
consuming about ten to twenty thousand
international units of vitamin D the
commonly recommended dose of vitamin D
is about 600 IU’s if you take it as a
supplement but I prefer sunlight not
only is getting vitamin D around midday
more efficient and more effective but it
might also be safer than getting Sun
later in the day one study found that
afternoon sun exposure may actually
increase your risk for dangerous skin
cancers some scientists recommend
exposing around a third of your body
area of your skin to the Sun according
to this recommendation wearing a tank
top and shorts for 1030 minutes a day
three times per week should give you
adequate amounts of vitamin D just make
sure to prevent burning if you’re
staying in the Sun for a long time
instead try going with some sunscreen
after you have your 10 or 30 minutes of
exposure you can certainly wear a Sun
Hat if if you feel like that’s needed
and you can protect your face it’s
really about the arms the chest the legs
and it doesn’t take much 10 to 30
minutes the next vitamin I want to talk
about is vitamin E which can become
deficient in a ketogenic diet vitamin E
rich foods include nuts and seeds
vegetable oils seafood avocado bell
peppers mango and those dark leafy green
vegetables the next is chromium chromium
can be deficient in a ketogenic diet
chromium rich foods include those dark
leafy green vegetables cruciferous
vegetables like broccoli cauliflower
kale Brussels sprouts
red meat green beans and eggs
the next is iodine iodine can become
deficient in a ketogenic diet seafood
and
iodized salt the next is a trace mineral
called molybdenum molybdenum is rich and
beans and legumes peas lentils nuts and
seeds those dark leafy green vegetables
eggs and tomatoes and finally essential
fatty acids can become deficient in a
ketogenic diet if you’re not choosing
the right kinds of protein that are rich
in say Omega 3 Omega 7 omega-9 fatty
acids and you can find these in nuts and
seeds seafood and avocados
so nutrient deficiencies tend to be
problematic when you’re on a ketogenic
diet especially you should consider
supplementation if you fall into one of
the following categories if you’re
pregnant or if you’re breastfeeding if
you’re an adult over the age of 50 if if
you don’t get enough Sun if you’re not
getting enough calories on the ketogenic
diet if you’re not eating a wide variety
of foods including vegetables meats and
fish if you’re a vegetarian or if you
have a medical condition that affects
your health otherwise now I am a fan of
the ketogenic diet but if you’re on an
especially long term more than four
weeks more than six weeks you can become
nutrient deficient and so it’s important
for you to realize that on a ketogenic
diet it’s not for everyone if you have a
pre-existing medical condition proceed
with caution consult with your physician
I encourage questions from you your
experience if you’ve been on a ketogenic
diet and you’ve experienced that keto
flu especially during the first few
weeks it’s likely due to some nutrient
deficiencies I want to know where you’re
from I encourage your feedback I’m
honored and impressed with your time and
attention about health and about health
research
now we’ve made other videos about weight
loss about diet I encourage you to check
those out if you have not seen them I
believe in the original meaning of the
word doctor which is though kadriye
means teacher and I’m here to teach you
and take you by your hand so that we can
improve your health and well-being every
step of the way never doubt that a small
group of people can change
health fads into science and research
and what is known now at Zenith labs.com
we’ve actually created a tremendously
physician grade effective Omega
supplement it’s called Omega 3 7 9 +
krill it contains adequate amounts of
omega-3 7:9 plus krill oil I want you to
check that out because that’s one of the
deficiencies I’m concerned about if
you’re deficient in essential fatty
acids that can really contribute to
health problems quickly we have a
website Zenith labs.com I want you to
check out make sure you subscribe to
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Instagram page a Facebook page I want
you to share those with your friends and
loved ones because I want to start a
revolution of health of science and
research not dependent upon fads. My name
is Dr. Ryan Shelton, again thanks so much
for your time and attention.