What’s So Special About Low Carb and Keto? | Healthy Ketogenic Diet

What’s So Special About Low Carb and Keto? | Healthy Ketogenic Diet

July 21, 2019 27 By William Morgan


hello everyone welcome to Mind-Blowing
Health and Wellness with Violet today
we’re talking about low carb diets what
makes some low carb diets work and why
others fail and I’m gonna at the end of
this video tell you exactly what you
need to do to be successful on this kind
of diet because it’s not just
understanding what to do it’s
understanding why you’re doing what
you’re doing that’s gonna help you to be
able to be a success when you’re trying
to lose weight first of all for those of
you don’t know who I am my name is
violet Rivera I’m a psychologist and I
work out of Montreal which is in Canada
and I’ve had a private practice for many
many years and I’m talking to you today
about diet because it’s a topic that
comes up often in my office so what
makes a low carb diet successful for
some and not successful for others and I
think the most important thing to keep
in mind is what first of all is a low
carb diet so we’re talking about low
carb in the traditional sense of the
word it’s eating anything less than 125
isch carbohydrates per day which in the
grand scheme of things is the kind of
diet that you’re still eating quite a
bit of carbs so the first thing I’m
gonna say about why some low carb diets
don’t work is because 125 grams of carbs
for some people is still enough
carbohydrates to cause your insulin
levels to rise significantly leading you
to store fat so let’s back up
what’s insulin so number one reason that
I think that most people have difficulty
losing weight when they’re trying to
lose weight is that they don’t
understand what elements come into play
when you’re trying to lose weight
insulin is a huge factor in weight loss
because insulin is the hormone that
causes you to store energy that you
intake so if I eat an energy source
which would be carbohydrates or fats
those are the two energy sources that we
eat if I eat any of those two energy
sources and my insulin level is
hi I will store the energy that I’m
eating what causes us to have high
insulin levels well what caused us to
have high insulin levels is the amount
of carbohydrates that we eat everything
we eat will raise our insulin levels
however when you eat carbohydrates your
insulin levels rise much more
significantly than if you eat proteins
or fats which are the three main sources
of foods that we’re able to eat carbs
proteins fats house the first thing that
I want to put out there to you as an
idea whenever you eat you’re eating
carbs proteins or fats when you eat
carbs they will raise your insulin level
significantly and so we need to be
careful how many carbs were in taking
that’s the first thing that we need to
understand about carbohydrates part of
the reason that low carbohydrate diets
tend to help people to lose weight okay
that’s part one so I just mentioned that
125 grams is considered a low
carbohydrate diet however if you really
want to lose weight then rather than
just doing low carb I would suggest you
do really low carb something towards the
level of a ketogenic diet so that you
would go down to 50 total grams of carbs
or less per day now we’re talking about
doing nutritional ketosis here the
reason that that would be helpful is
that when we do 50 total carbs per day
we will very likely keep our insulin
levels in check that’s the most
important thing again remember when your
insulin levels get past a certain point
all they’re doing now at that point is
storing carbohydrates into fats and
they’re storing fats into fats that’s
what they do now it’s important for us
understand something else it’s normal
for your insulin to work to get the
sugar out of your system because it’s
important for us to have a teaspoon or
less of sugar circulating in our system
to be healthy right more than that is
dangerous for our system so insulin is
doing its job when it says up there’s
much sugar in the system I’m gonna take
it and store it as fat because storing
it as fat is safer for us than having it
floating around as sugar so there’s this
dust one thing and carbohydrates sugar
you’re gonna notice I’m using those two
words interchangeably because for our
body they’re interchangeable ideas
carbohydrates sugars it’s this it’s the
same thing a carbohydrate basically is a
chain of sugars strung together so
keeping our carbs at 50 grams or less is
going to be healthy because it’s going
to keep our insulin levels low
now the other hormone that we need to
know about is glucagon glucagon is a
hormone that causes your body to work to
use stored energy so it will go into the
fat stores and you know pull the fat out
and it will tell your liver to produce
any glucose that it might need so if I
don’t ingest any carbs at this meal so
that would leave me with protein and fat
if I don’t ingest any carbs at this meal
let’s just say for example as I go
through my day my body would still be
able to use energy because it would take
from the fat stores and if I needed some
sugar my body could I have my liver
produce a little bit of sugar for me to
use so the other so there’s two things
will keep a track off at this point
we’re saying that insulin staying low is
good for me because it keeps my body
from storing energy and then we’re also
recognizing that when insulin is low
glucagon will rise because it’s going to
allow my body to use the energy that’s
within it so a low carb diet then allows
our body to use the fat stores that we
have now what’s interesting though and
this is something that we need to be
careful about what’s the possibility
that I’m going to be able to eat low
carb without changing the amount of the
other two macronutrients that I’m eating
so if I’m eating low carb which means
that I no longer okay let’s define a
carb right now I’m no longer eating
bread I’m no longer eating rice are no
longer eating pasta I’m no longer eating
grains of any kind actually
I’m not eating cookies and chips and so
I’m keeping all my carbohydrates low
because 20 grams of carbs 50 grams of
carbs that’s not a very large number if
I’m doing 20
I’m sorry 50 total grams of carbs like a
slice of bread has 15 grams of carbs in
it so two slices of bread I’m already at
30 grams of carb these see what’s
happening they’re like the smallest meal
that I’m gonna make at the beginning of
my day let’s say I’m making a breakfast
I’m almost using up all my carbs so if
we want to be efficient in the way that
we are managing the carbohydrates that
we have in our life then using all of
our carbs on a potato because small
potato is going to be 50 grams of carbs
or a little bit of rice or it’s not an
efficient way to use my carbohydrates so
what ends up happening is that to keep
my carbs really low I usually end up
having to eliminate you know pasta bread
rice all the grains I have to eliminate
all those foods that are very high in
carbs so what am i replacing it with I
rebasing it with leafy green vegetables
I’m replacing it with cruciferous
vegetables those would be broccoli
cauliflower so those kind of things I’m
replacing it with salad lettuce so I’m
using my leafy greens as my carbohydrate
source and depending on which doctor you
listen to because some doctors say don’t
even count those carbs other doctors say
that they count but regardless how much
of that would I need to eat to be
equivalent to two slices of bread
well actually the number is quite high
you can eat quite a bit of vegetables
quite a bit of salad quite a bit before
you get to the number of carbs in the
two slices of bread so here’s the thing
though because you can eat so much of
that it’s somewhat filling but at the
same time it’s not going to you’re not
going to eat enough of that to replace
all the carbs that you would have eaten
to fuel your day so then where am I
where’s my fuel source actually coming
from it’s coming from the fat in the
diet low carb diets that work work when
you increase the fats that you’re eating
so what’s happening is low carb low fat
doesn’t work and we’ve seen that model
fail
over and over and over and over again
and there’s a very simple reason that it
fails when you eat a diet that’s low in
fat and low in carbs you’re not actually
in in giving your body a fuel source to
begin with so every day I’m eating I’m
not giving my body a fuel source my
body’s gonna reheat behave hungrily now
what’s interesting here is that if I
bring my carbs down very low eventually
of course I’m gonna use body fat on me
it has to happen but what’s happening is
everything’s going down so my body
energy won’t lower to match the intake
of food that I’m I’m allowing to come in
and because I’m still eating carbs
remember most low carb diets are telling
you 125 so even if I lower my carb
intake to 125 to 150 so my body is still
getting enough carbs that my insulin is
being spiked and when your insulin is
spiked and it’s storing fat so it will
continue to store some but the other
thing it does is it causes you to be
hungry when insulin is high your hunger
hormones are still being activated so
you’re gonna look for food so it’s a
very interesting thing that and the
other thing that’s gonna happen is that
when insulin is also high that means
you’re still stimulating the parts of
your brain that react to sugar because
of course your carbs are still coming in
so that pleasure sensor is still going
off that says oh there was sugar in the
system yay and so that also causes us to
feel hungry if you want to feel satiated
then your body needs to believe and
understand that there’s enough energy
there because there needs to be enough
energy there one of the things that you
want to try to accomplish is to take
your carbs down bring your fats up
because these are two carbohydrates and
fats those are the two energy sources so
if I lower one I automatically raise the
other to keep a kind of balance
happening so guess what ends up
happening when I lower my car
but I increased my fats the total energy
that my body is ingesting it remains the
same but my body gets used to running on
fats which means that my insulin level
gets to come down well my insulin level
comes down what happens my glucagon goes
up so now my glucagon is going into the
fat stores and it’s pulling out energy
for me to use it’s also using the the
energy that’s coming in from the fats
that I’m eating
and so what eventually happens and this
is the beautiful part of the story is
that when I become fat adapted so a week
or two later when my body is absolutely
recognizing that oh wait the sugar is
not coming back keep using the fats then
what happens is that my body starts to
say okay I’m pulling from the fat
storage
I’ve kept my energy levels even because
I never had a low I never had a decrease
in the amount of energy that was coming
into my body right carbs went down fats
went up what’s interesting is that
eventually what starts to happen is that
as I’m eating my foods now so I’m eating
my vegetables
I’m eating my protein with the fat that
comes with it so that means if I’m
eating a steak I’m allowing myself to
eat the fat that comes with the steak if
I’m eating a piece of pork and allow
myself to eat the fat that came with the
pork if I’m eating eggs I’m eating the
whole egg I’m eating healthy fats so I’m
eating nuts that have healthy fats like
walnuts pecans I’m eating oils healthy
oils like olive oil coconut oil avocado
oil I’m eating avocados I’m eating
things that have healthy fats but
eventually what’s gonna happen is that
because my body starts to utilize its
own fat that those fats get balanced out
as well what you start to notice is that
because I’m eating in a way that turns
on this other pathway and because my
body has access to my stored fat
eventually I can eat a little bit less
fat and still feel satiated because my
body will make up the difference right
if I eat 100 calorie sorry 100 calories
yes the less fat today my body will just
pull a hundred calories from my fat
storage now why that’s
cool is because we don’t even notice
that we start doing that most people who
make this transition just naturally eat
a little bit less fat over time because
just eating their normal and not eating
normally until they feel satiated they
start to feel satiated sooner and sooner
because a they’re eating highly
nutrient-dense vegetables which giving
them the micronutrients that they need
and then they’re eating good quality
proteins and good quality fats that’s
give me helping them to feel satiated
and helping them to have building blocks
for their body and in that process the
need for fats goes down because again
the body can pull from the fats on us so
low-carb works best when it’s low carb
high fat it works even better if it’s he
told numbers so 50 grams or less carbs
moderate protein high fat and high fat
is an interesting word to use there
because like I said eventually it’s
actually moderate moderate because the
you make up the excess from yourself
now of course over time when you get to
your ideal weight your your need to
intake fat resumes
because your body is not gonna take and
take and take until you disappear so
eventually you will start to even out
and your the amount of fat you consumer
I’ll go back up but here’s the
interesting thing it goes back up to
allow homeostasis right it goes back up
to allow you to be even and so the great
part about that is you still maintain a
great weight so if you’re things I want
to say understand when we do low carb
high fat because it’s really really
important for us to recognize that if we
start off doing a low carb high fat so
we take our carbs down or you bring our
fats up and then we don’t keep track of
our carbs and allow our carbs to creep
back up what happens we will gain weight
if your fats are high but your carbs are
high well this is the standard American
diet and you will gain weight so it’s
important for you to be on board with
what you’re doing this is not a diet
that you can do halfway this is why low
carb in
a sense of 125 grams with high fat you
really need to be in a metabolic
situation that’s stable for that to work
for you if you have any kind of insulin
resistance 125 grams of carbs plus high
fat will very likely lead to problems
will lead to weight gain will lead to
metamour metabolic issues because for
the person with insulin resistance 125
grams of carbs is too high to keep your
fat high your insulin will be spiking
all the time you want to get those
numbers down to less than 50 however if
you are in a good metabolic state 125
can work for a lot of people and with
high fat and keep you in a great place
but you need to make sure that you’re
paying attention to how your body is
reacting and if you’re doing a 125 with
high carb but sorry with high fat and
you’re gaining weight or you’re not
losing and you have weight to lose if
you have weight to lose that’s what I’m
talking about
then you need to reassess if you do the
keto numbers so 50 grams or less and
high fat you will very likely lose any
weight that you need to lose you will
also address your metabolic issues that
you might have because your insulin
levels will come down it’s important for
us to understand that our high insulin
pushes people to feel hungry it’s part
of the the process it’s normal for
people to feel hungry when their insulin
levels have spiked because it’s telling
your system that you know we use the
sugar like the sugar got stored the
energy got stored so we will need to
replace that storage soon right we will
need to replace workouts stored
your body needs to be able to function
so it’s important to recognize that it’s
normal to feel hungry when you feel and
it’s normal to eat when you feel hungry
the other thing I want you to understand
and I think it’s really motivating that
this happens but at the same time it can
be very confusing to people so when you
start a low carb diet so you take your
numbers down especially if you go to
keto numbers and you go
– like 50 grams or less you are going to
lose a lot of weight it’s important for
us to recognize that the first weight
that you lose is water weight so when
you lose you know five pounds in the
first week or whatever it is or in the
first month you lose that five pounds
and you’re like so excited that’s water
and it’s water because carbohydrates
stay in our system because they’re bound
to water so they make glucagon glycogen
sorry they make like a gym they make
these compounds but it’s they use water
to do that so of course we retain water
when we’ve used a good amount of
carbohydrates for fuel so it’s important
for us to recognize that yes I’m going
to lose a lot of weight in the very
first week or two what happens after
that is that your weight loss is going
to decrease and you’re still going to be
losing but maybe you might lose a
quarter of a pound per week maybe you
might lose even a quarter pound every
two weeks we need to recognize that
that’s okay some people are looking they
lose a pound or two per week and that’s
terrific – but what you need to
recognize is that first of all if you
don’t have a lot of weight to lose if
you’re talking about 20 pounds losing a
quarter pound a week is still more
weight than you’re losing when you’re
doing the standard American or Canadian
diet so that’s important to recognize
the other thing is that it’s still a
quarter pound and over four weeks that’s
gonna be a pound so you’re still losing
enough weight to make what you’re doing
worthwhile and you’re still going to be
able to get to the goal that you’ve set
for yourself which I hope your overall
goal is better health now actually I was
going to stop there but I’m going to add
another thing that I think is really
important for people to recognize
carbohydrates are very inflammatory and
as we know inflammation causes us to
retain water and inflammation causes us
to be heavier so the more information
you have actually the more heavy you’re
going to be carbohydrates cause
inflammation and one of the reasons that
carbohydrates cause inflammation is
because our information system or so the
pathways that are used to heal when you
have a foreign pathogen in you
these inflammatory agents are released
and it causes your liver to it causes
your liver to release sugar to mobilize
you to be able to fight off the pathogen
so basically your liver is giving your
body sugar because it’s about to fight
and it’s a short-term thing right it’s
up it’s just for that inflammation to
happen and your body to kind of grab the
pathogen and try to get rid of it
however when we eat sugar our body
doesn’t recognize and understand that
that’s not the liver inputting a signal
that there’s a pathogen so we actually
end up with inflammation that’s with us
consistently causing us to feel not so
great right and that leads to other
negatives like brain issues inflammation
so autoimmune issues all kinds of things
happening because of our of the excess
of information in our system so
decreasing sugar also helps us to
decrease the amount of inflammation in
our bodies in them I’m a perfect example
of that you know the only reason I found
the ketogenic diet it was because I had
a hip issue that was inflammation and I
was trying to decrease the inflammation
in my body and so I started to Google
how do you decrease inflammation and I
found that it was by reducing sugar so I
no longer have a hip issue and as a
matter of fact I got rid of my knee
issues and I got rid of my back issues
on it so all of my basically joint
issues that I was having had been
eliminated because I found the ketogenic
diet the reason that I’m talking to you
about this is I think that the other
thing we need to be cured the other
thing we need to understand is that it’s
not only about weight loss it’s about
the quality of life you’re going to
improve when some of the other metabolic
things that are happening within your
body because of excess of sugar are no
longer happening you are going to cure
some of the physical issues that you’re
living as well if you have them some
people don’t have them and you might be
lucky that the only thing you’re trying
to cure is a weight issue but if you do
have these other issues then they some
of them will be addressed by eliminating
sugar out of your diet I really hope
that this video was clear and helped you
to understand how
low carb works because we take the carbs
down and we bring the fats up because we
need to keep the energy as evil even as
we can and eventually in that system
the fats will come down naturally
because your body will start to use its
own fats I hope that you are able to
recognize that this is a process it’s K
it takes time
we’re not trying to eliminate our weight
check issues overnight this is something
that you’re gonna work on but if I
understand what I’m trying to accomplish
and I try to accomplish that every day
then I can focus my attention on eating
healthy foods that are nutrient deaths
dense so leafy greens cruciferous good
vegetables with high quality meats high
quality fats like the meat the fat that
came with the meat or the oils avocado
coconut I’ll live
you know good cheeses trying to find
foods that will keep me in a ketogenic
state of eating to help me to do better
with my for my own health it’s about
understanding the psychology that’s
gonna keep you in place right so if I
know what I’m doing is more likely that
I’ll do it if I understand why I’m doing
is more likely that I’ll do it so this
is why I’m explaining it to you because
I know that if you understand what
you’re trying to accomplish there’s a
better chance that you actually
accomplish it I hope you found this
video helpful I want to thank you for
watching Mind-Blowing Health and
Wellness with Violet I can’t wait to
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