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how's it going guys my name is richie
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kerwin and i'm a nutritionist and
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and today we're going to be talking all
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what is it how do you do it what can it
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so provided you haven't been living
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under a rock or a loaf of bread for the
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20 years there's a good chance that
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you've heard about a keto diet
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or at least you've heard about the many
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keto products keto guides keto recipe
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keto books themselves it's kind of a big
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but just like anything in nutrition
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huge amount of misinformation about keto
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so hopefully in today's video we're
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going to dispel any of those myths that
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first off what does a keto diet even
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mean well keto is short for
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ketogenic and a ketogenic diet is a
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diet that causes your body to generate
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or make ketones you see one of the main
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is glucose a carbohydrate and a healthy
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person is able to maintain
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their blood glucose levels really really
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because that helps our body to supply
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all of our systems all of our muscles
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with glucose the fuel that they need if
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our glucose levels drop
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too low our body can just get more
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from our muscles where we store glycogen
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it can also make glucose from
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non-carbohydrate sources
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so it can actually use amino acids or
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to make glucose and that's called
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problem with gluconeogenesis is it takes
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a lot of energy to make that glucose
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but if you don't eat carbohydrates your
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body is missing one of its
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major fuel sources so your body tries to
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an alternative fuel and that alternative
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is ketones when your blood ketone levels
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then somebody is officially in ketosis
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hence the name ketogenic diet now at
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this point it's really important to say
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and keto acidosis are not the same thing
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you see ketoacidosis is a very very
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that can happen to some people who have
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and it happens when their blood sugar
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gets too high they start to produce a
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lot of ketones their blood starts to
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they can pass out and they can even die
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definitely not the same thing as ketosis
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they are very very different
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and ketosis is perfectly safe
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ketoacidosis is not so how does somebody
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well one of the easiest ways to do it is
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to reduce the amount of carbs that you
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and a lot of guides recommend that you
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20 to 50 grams of carbohydrates
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so where do you get carbohydrates well
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think of all the foods that you
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love pasta rice potatoes
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chocolate if it's absolutely delicious
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there's a really really good chance
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that it contains carbohydrates just to
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give you a little bit of context
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one single medium banana can contain as
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many as 27 grams of carbs so that means
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two bananas is enough to put somebody
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out of ketosis so if you can't eat carbs
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what can you eat on a ketogenic diet
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funnily enough there is actually a wide
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variety of foods that you can eat
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and enjoy on a ketogenic diet foods like
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eggs fish some high-fat dairy products
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are virtually free of carbohydrates and
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of many ketogenic diets but on top of
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that you can also eat a huge amount of
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low carbohydrate fruit and vegetables
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low sugar fruit like berries and then
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non-starchy vegetables or salad
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things like spinach broccoli cauliflower
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a lot of other salad vegetables are
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quite low in carbs and you can eat those
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along with things like nuts on a
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in moderation think of it like this if
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you normally grab a burger and chips for
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to make it keto you need to remove the
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and then you need to replace the chips
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that doesn't sound as appetizing but it
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is quite a healthy meal she's got some
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and some vegetables so why would
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somebody even want to do a keto diet
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well the for the majority of people they
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for fat loss the thing is when somebody
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makes ketones you make them from fatty
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from fats in your body so that leads a
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to automatically assume that if somebody
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is on a ketogenic diet or somebody is in
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they are burning a lot of body fat
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always necessarily the case another
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reason people tend to use ketogenic
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diets is because of rapid weight loss
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and that's because at the start of a
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people tend to lose a lot of body weight
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quickly the only thing is most of that
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at least initially is not body fat it's
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body water think of it like this
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in our muscles we can store some
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carbohydrates we can actually store up
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of carbohydrates in the form of glycogen
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of carbohydrates can hold on to up to
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of water so if you've got 500 grams of
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carbohydrates in your muscles
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that means you're also holding on to
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almost two kilograms of water in your
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reduce the amount of carbohydrates that
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you're eating you may reduce some of the
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carbohydrate in your muscles and then
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a lot of water from your muscles too
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that your muscle can look less full
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on a ketogenic diet just because you
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as much carbohydrates you don't have as
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much water filling the muscles and
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if you take a dexa body composition
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it can say that you've actually lost
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muscle on a ketogenic diet so that's
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worth thinking about now you absolutely
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body fat on a ketogenic diet but
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there's no major secret as to why the
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for losing weight on a ketogenic diet is
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calorie deficit you see when people
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go on a ketogenic diet they
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automatically eliminate a huge amount of
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foods from their diet especially
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convenience foods think of the burger
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and chips example i gave
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earlier if you are on a keto diet you
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can't have your chips
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you can't have your bread can't have
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pasta can of rice can't have sugar
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all of those things are gone from your
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spontaneous calorie reduction and it
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works and it's one of the reasons why
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diets can be really effective for losing
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but you probably want to know is there's
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some sort of special magic
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keto effect from just going on a keto
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diet and the answer is
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no but there is one advantage that a
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might have and that's appetite you see
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when somebody goes on a ketogenic diet
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when they're in ketosis
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it seems that ketones can actually help
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somebody's appetite why is that
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important well if you can control your
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appetite there's a good chance that
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you'd be better able to stick to a diet
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long term and if you can stick to a diet
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long term you can lose weight
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and that's where keto diets might have
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an advantage for some people now
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there are some people who think that
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keto diets offer a metabolic
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advantage uh where they think that it
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can actually speed up
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our metabolism and help us burn more
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but the only evidence that we have about
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advantage seems to be for really really
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small amount so on practical terms
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you're not going to be burning
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a huge amount of extra body fat with a
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it all comes down to how many calories
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you eat another thing you might have
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heard about keto diet is that you need
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to burn fat now to a certain extent
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that is kind of true if you eat more fat
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you're going to burn more fat
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but the thing is you're going to be
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burning the fat that you're eating
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not the body fat on your body so if you
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eat a lot of extra fat
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any extra calories that you consume as
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stored on your body you're not going to
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be burning your body fat at all
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so again calories matter even on a
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what about ketone supplements otherwise
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ketones well these are really really
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popular right now and they're often
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marketed as a fat loss supplement people
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thinking that if you can
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artificially increase the ketones in
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you're going to be burning more fat it's
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true and in fact some of the most recent
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research on some of the most
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expensive ketone supplements on the
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that even after a month of taking them
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they have absolutely no effect
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on body fat you do not lose weight with
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if you go to the gym and lift weights
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you'll also be really really glad to
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that being in ketosis is probably not
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going to affect your performance now
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if you do some really really high
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something like sprints there is a chance
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how you work out but if you're a regular
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i would say no problem at all doing a
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on the other hand if you're a
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competitive athlete and
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really really high performance is what
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you're after it might be worth thinking
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before going on a ketogenic diet another
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thing worth remembering is that when
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people start a ketogenic diet they often
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go through a period of a few days or
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where they feel really really tired and
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lethargic now that usually clears up
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but you need to stick with it for a
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while so you may feel crappy at first
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but uh if you plow through it you'll be
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okay another really important point to
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is whether a keto diet is healthy or not
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this is a really really complicated
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so if we look at a lot of studies that
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look at the health effects of ketogenic
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diets and if we look at meta-analyses
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and that's a combination of the results
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combined together what we see is that
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ketogenic diets can help people to
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reduce their blood glucose which is good
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it can help them to reduce their
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triglycerides also good
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and increase their hdl or good
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now the problem is that a lot of
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ketogenic diets also seem to
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raise ldl or bad cholesterol
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and that's a problem because if you have
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high ldl cholesterol levels for a long
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it can help contribute to heart disease
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that is not good the reason that
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ketogenic diets seem to raise
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is because many keto diets seem to be
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fatty meats processed meats butter
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cheese all of these are high in
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saturated fats and saturated fat
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causes high cholesterol levels but there
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it seems that people who follow a
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healthier form of a ketogenic diet
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so that's a ketogenic diet that's high
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like olive oil and it's also high in
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salad vegetables can actually
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reduce their ldl cholesterol so remember
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while calories matter for weight loss
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quality really really matters for health
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should you try keto well it's up to you
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give it a try and see how it goes for
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that's the only way you will find out if
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it works if it's something that you
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enjoy and it's something you feel you
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amazing there are a lot of people who
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can get a lot of weight loss success on
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but if you're somebody who absolutely
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maybe a keto diet isn't for you and
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you don't need keto for weight loss you
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lose weight following any amount of
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different types of diets
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as long as you're able to stay in a
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calorie deficit for longer
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remember the trick is to find a diet
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doing and something that you can stick
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so did that answer your questions about
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ketosis if you have any questions at all
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put them down here in the comments
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remember to like the video
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subscribe to the my protein youtube
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channel and stay tuned
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for even more great evidence-based
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nutrition information see you later guys
