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A ketogenic diet vs a low carb diet is not the same thing a good Ketogenic diet is always a low carb diet but a low carb diet may or may not put you in the Ketogenic condition so today we are going to talk about a bunch of Carbs from lowest to highest help you understand where you need to be Whether to achieve your health goals but also to achieve optimal health Going down I am a doctor Ekberg I am a holistic doctor and a former Olympic decathlete if you You want to really master health by understanding how the body really works, Subscribe and turn on the notification bell so you don't miss out Anything is keto and low carb has become very popular Because they address the main problem of our time which is Insulin resistance when we eat carbohydrates especially sugar Because insulin is a storage hormone so most people who are on a modern diet They are much better at storing calories and burning fat
Calories and fat that most people miss. The ability to burn fat properly Because there's a lot of food and a lot of sugar, so that you stay Our insulin levels and our blood sugar levels are in a state of ketosis, ketosis or The ketogenic diet is a physiological state, and this is what happens when you switch From carbohydrate metabolism to dominant fat metabolism when The vast majority of your energy comes from fat, your body produces ketones, which are A byproduct of burning fat and if you have higher amounts of ketones Measurable, it means that you're burning mostly fat, which is a good thing if you're trying to lose weight or reverse Insulin resistance, most people have to eat what 20 to 50 grams of net carbs to be in ketosis and what net carbs do you eat Complete the total number of carbs in the food and then You subtract the fiber because fiber is something that we don't digest and it's there to fill it out to provide most of the Fiber gives your gut and works to do but you You can't drink it. It doesn't provide blood sugar, calories or energy so we don't calculate it, subtract it and end up with net carbs and if your net carbs range from 20 to 50 then most of the time you're going to be in ketosis but there are exceptions Some people need to do this for a long time or Cut 20 to 50 grams on a 2,000 calorie diet which means you're eating 4 to 10 percent of your calories are from carbs on the other side. Party The other off the spectrum is the sad diet which is the standard American diet and I I know this is a pretty convenient shortcut and according to the official guidelines you should eat 45 to 65 percent of your calories from carbs which puts you down to 225 to 325 grams of carbs per day and while that can
create problems For many people but it is not wrong for everyone, what makes it wrong For everyone is the fact that most of the food is processed and that there is a lot There is a lot of sugar and a lot of chemicals in there. 50% of carbohydrates Durate Consumed is sugar, which means the white crystals coming out of the bag, but also Added sugar such as ketchup, cookies, baked goods, salad dressing, etc. And of course high fructose corn syrup In sweet drinks, even if they are healthy and active, the person who eats tends to tolerate whole foods most of the time a relatively high level of Carbs, sugar is what destroys for us because sugar has to be made It is processed mainly by the liver and puts pressure on the liver And we get fat. Liver and insulin resistance and when that happens we have We've broken down our carbohydrate processing machinery and once that's happened now it's on us Being tougher in our choices so there's a difference Between preserving something and reversing something most of us have become Very insulin resistant The vast majority of people over the age of 75% in the Western world are insulin resistant and that's because of all the sugars so The reason for keto and the lack of keto right now is that carbs are so popular because that's what It finally addresses the core problem so some people think that low carb is Anything less than the modern diet and a lot of people think that the modern diet Normal or balanced because that's what they've been eating their whole lives For the last couple of generations they don't know any better so they think Anything less than that is low carb which is not the case from my point of view Consider what we're discussing if we want to reverse insulin resistance right now We're probably talking about a maximum of about a hundred grams of carbs so Generally low carb in the low carb community ranges fifty to a hundred grams giving you ten to twenty percent of your calories from carbohydrates, So Kido vs. Low carb vs high carb is a continuum, and depending on your condition Your genetics, your lifestyle, your history will be in a different place, where the front place will suit you, so anything from 2%
of carbohydrates on the low end is probably up to fifty percent carbohydrates Suitable for a particular person depends on the extent of insulin resistance You have as long as there is persistence of insulin resistance And we measure that with something called Homa I. Evaluate our symmetrical model For insulin resistance and what it takes fasting glucose your fasting insulin and it hits with your fasting insulin it sways constantly You get a Homa I score and the ideal value is 1. Plus or minus a few tenths so if you're in that range you have a pretty good balance Between insulin resistance and insulin sensitivity so the normal value might be a fasting glucose of a hundred and an insulin level of four divided by a constant of four or five gives you approximately one when you get to five points. You're still fine, but you're starting to develop mild insulin resistance. And when you get to two, three, or four, you start to get into moderate to severe insulin resistance. At the higher end of the slide, we could have people like diabetics who haven't been treated, meaning they haven't changed anything about their lifestyle. It could be a 10 or higher, but we also want to keep in mind that the lower end of the scale, you could be insulin sensitive and the answer is yes because we can be as extreme as possible and go down to about 0.5 probably in. That's fine, but once it starts to drop below 0.5 if you have, for example, your fasting blood sugar is 80 or 70 and your insulin is starting to drop below 2.5 now you might be very insulin sensitive, in which case you're probably very thin or very active and you might have a problem with gaining weight, you might want to gain weight, but you might not think that you can, let me eat a bunch of fat, let me try keto. diet and maybe it won't be the best for you, it doesn't mean you should eat up to 50% of carbs, but you probably shouldn't be on the keto diet because there's probably a better balance for you elsewhere on the scale. You're going to have to play About w though and what happens if you are
too thin you won't have adequate precautions if you get sick If you catch a cold or the flu you don't You have a lot of reserves and you also don't have a lot of fat soluble vitamins To help your immune system so there is such a thing as being thin and allergic Insulin so Homa ir is an excellent way to assess insulin resistance but it doesn't tell us the whole picture so let's look at two examples here If we take a diabetic and let's say he wakes up with a fasting blood glucose of 200 And we measure his insulin which is 20 calculating the result and IR at home He's 10 which means extremely insulin resistant and it's no surprise because all of these signs tell us that they have insulin resistance for diabetics but the solution can be very simple For some of these people they are just insulin resistant they are just diabetic Because there is a total flood. Too much sugar And it plagues ydr in their lives and if they cut out some of these people if they cut out Soda, cookies and candy they may be on their way to getting better Some people won't be so lucky so the first thing we look at is Glucose If the fasting glucose level is too high we know there is a problem But we can also have a low or normal fasting glucose level and have a problem When looking for insulin because you can Eat too much sugar and do a bunch of insulin is enough To lower your glucose and now you will have low glucose but high insulin Because you pay with the system your system has to work very hard To keep that glucose under control and so once I did this for a while And you want to lose weight now you realize it's not working well so Now we're going to do the test and you have a fasting glucose of 100 but your insulin Yours is still in the 20s so it could be someone who has tried many things They used to eat a lot of carbs but now they've stopped for several months There is very little carb in the system but your system is still stubborn Your cells are insulin resistant so they can get a grade of Five and it's still very high but not like diabetics but they More sensitive to insulin because they've done a lot of
lifestyle changes But their cells still aren't responding so we have to start looking In the history of weight loss and carb intake. They started doing the right things and it still doesn't work that's what we find a lot People today who are severely insulin resistant even though they have low glucose and a1c levels so those are the ones who should probably be doing keto But that may not be enough even for someone who needs to do a good ketogenic diet if you want to Lose weight fast you're probably going to get it faster than low carb for For most people if you want to reverse disease if you have diabetes if you have diabetes. You have You have been diagnosed with diabetes and you want to reverse it and you want to reverse it quickly, keto will probably do it faster and if your body is stubborn it may take You have a stubborn weight that you have tried many different things but are losing A few pounds, and you are stuck there, Tito in this case you can be anywhere from 2% to 10% of your calories from carbohydrates are from carbohydrates but you probably have to You also have to add more things, there are more factors that Produces those that support insulin resistance so the other factor Is the repetition of meals every time you eat, it is a message for insulin secretion And fat storage, and if you eat six times a day that means you eat six times. Storing fat in intermittent fasting is when you start eating fewer meals And you start going longer between meals especially at night and intermittent fasting Is when you start stopping six meals that you start skipping The snacks that you eat. to three meals and then decrease the carbs, you will be better off as the fat adapts to the
your body learning to burn some fat Now I've decided I'm not really hungry for breakfast let me skip breakfast until you eat at noon and at 6pm What happened here I lowered the eating window to six hours which Makes an 18 hour overnight fasting window for a period of 18 hours You don't eat don't eat it's very low carb it's zero carb and now you're actually giving your body a chance to recover The cells have a chance to feel a little bit hungry for more glucose which gives them A chance to burn some of those fat stores and become insulin sensitive You can do it for 18 hours or you may have to go longer so some people make that window up to the eating window once a day and they may eat for 30 to 60 minutes a day and they have a fasting period of about 24 hours and some people have to go longer or choose to go longer Because they want to do it faster or their bodies are just not r-dependent on the intervals Shorter fasts, some people can go 36, 48, even 72 hours or even seven days of fasting I suggest you start slowly and gradually until your body gets used to it. Find out how your body responds to another factor that can help you exercise because once your heart rate and blood flow increase, your muscles get hungry and start accepting fuel without as much insulin means you become more sensitive to insulin, your body won't have to produce insulin Make it happen so exercise is a big thing for me Some videos on this too, you want to do low intensity work for a long time Plus some very high density, very short It's called high intensity interval training And I don't want to do a lot of stuff in between, which is more like
People in gyms Another factor is emotional stress and stress puts the body in a state It needs more resources when it's on the fight journey that your body expects The image is flowing so it wants more resources for fuel so it raises your blood sugar it raises your Cortisol which raises your blood sugar and when your blood sugar goes up insulin actually creates insulin resistance where you end up In a queue and how many of these things you have to try depends on how fast you resist And how far you have to go to make it work some can get People don't reach their goals on a low carb diet meaning they're not Forced into ketosis but eat 50 to 100 grams and stay They're physically active and find balance even on low carb or they're not in a rush And that would be totally fine if it was appropriate For you the carbs are medium to high although it probably won't reverse Anything that is for people who already have a high basal metabolic rate someone with low Homa I scores someone active and maybe young it's a program to maintain rather than reverse and here you can eat anywhere from 20 to 50 percent depending on your condition depending on your genes and all those factors but also if you're young and you're doing this and you might want to keep an eye on it because you can also develop insulin resistance over time because your body has a lot of flexibility so it can take 20 years to break down personally so I'm not going to I'm going to go all the way to 50 unless you're super skinny and you're losing a lot but if you're in your normal weight type you're reasonably active I think you'll find your best range in 50 to 100 grams so let me conclude An example of how research can tell you the wrong things because there's a lot of fat phobia in the world today and when people tend to eat low carb they have to increase their fat either they increase their fat in themselves or they increase their fat through meat but fatty meat but in either case the fat percentage will go up you have people who are afraid of fat particularly saturated fat but there's nothing wrong with those things the problem comes when they do What they call high fat research and they said we took these people who tested or These mice, it could be on animals or people and they say we put them on a high fat diet or they can even do it.
Even if we say high fat and low carb, but feed them 40% calories from fat, 20 from protein and 40 from carbs. Then this is not a high fat diet and not a low carb diet. Bad diet and if you ate your food. At home I'm less than one you'll probably get great results for a long time on this diet but if you're less insulin resistant 40% of the carbs will keep your insulin going and if your insulin is high you're still stored so you add 40% of fat to that and now you're in a bind so you can't eat a lot of fat and carbs at the same time you have to pick one and if you're insulin resistant a high carb and a low fat would not be your model if you're skinny and want to eat a lot of vegetables and you want to eat high carbs low fat you can probably get away with it for a while but you have to really pay attention to whether you're getting enough quality fats for essential fatty acids but when that happens do a search for people who are insulin resistant and give them 40% of their calories
Carbs, they will beat the insulin method And they create a terrible problem for that person, so it's no wonder they think that this Is a high fat diet. It's clear then that they will draw some Bad conclusions about these people will get very sick, but It's not the fat that creates the problem, it's the insulin, please leave your comments And your questions below if you are new to the channel be sure to subscribe and turn on the notification bell so we can keep this content your way, And finally, share this with as many people as possible because there are a lot of people who have problems out there and don't understand the things we are talking about Thank you for watching
