The Ketogenic Diet Explained For Beginners

– The Ketogenic diet is a very low carb, high fat eating pattern that offers many
interesting health benefits. Most people use it to lose weight, but it may even have
benefits against diabetes and other metabolic health issues. This video is like a beginner’s guide for those who wanna
learn how it all works. (soft chimes) The Ketogenic Diet, often
termed Keto for short has many similarities with low-carb diets like the Atkins diet. It involves drastically
reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis. And when this happens, your body becomes incredibly efficient at
burning fat for energy. It also turns fat into
ketones in the liver, which can supply energy for the brain. To go into ketosis, people
generally need to eat fewer than 50 grams of carbs per day, and in some cases fewer than 20 grams, which is really little. Different types of Ketogenic Diets. There are several versions
of the Ketogenic Diet, including the standard ketogenic Diet. Now, this is a very low-carb, moderate protein, and high fat diet. It typically contains
75% of calories from fat, 20% protein, and only 5% carbs. The second is a cyclical Ketogenic Diet. Now, this diet involves
periods of high carb refeeds, such as five ketogenic days followed by two high-carb days. There’s a targeted Ketogenic Diet as well. Now, this diet allows you to
add carbs around workouts, and there’s also a
high-protein Ketogenic Diet. Now, this is similar to a
standard Ketogenic Diet, but includes more protein. The ratio is often 60% fat,
35% protein, and 5% carbs. Note that only the standard and
high protein Ketogenic Diets have been studied extensively. The other types are more advanced, and typically used by elite
athletes and body builders. Foods to avoid, in short any food that is high in carbs should be limited. So that means sugary
foods, grains and starches, fruit, basically all fruit, except small portions of
berries, like strawberries, beans and legumes, root
vegetables and tubers, like potatoes, low-fat and diet products, these are often high in carbs, some condiments and sauces often have a lot of sugar in them, unhealthy fat, so just limit your intake of processed vegetable
oils and mayonnaise, alcohol, again this one is
due to it’s carb content, and sugar-free diet foods as well, you have to be careful of. Now, they’re often high in sugar alcohols, which can affect ketone
levels in some cases, and they’re also highly processed, and that’s, of course, not encouraged. Foods to eat, you should base the majority of meals around these foods. So meat, fatty fish,
eggs, butter and cream, cheese or unprocessed cheese, nuts and seeds, healthy oils, so extra virgin olive oil, coconut oil, and avocado oil that is, avocados, low carb veggies,
so mostly green veggies, tomatoes, onions, peppers, or capsicum, and condiments as well. You can use salt and pepper
and various herbs and spices. So as you can see, you
should base your diet mainly on whole single ingredient foods. Ketogenic diets can help you lose weight. The Ketogenic Diet is an
effective way to lose weight and lower risk factors for disease. What appeals to many is
that you can lose weight without necessarily counting calories, or tracking your food. This study found that
people on a Ketogenic Diet lost 2.2 times more weight than those on a calorie
restricted low-fat diet. Triglyceride and HGL cholesterol
levels also improved. Another study found that participants on a Ketogenic Diet lost
three times more weight than those on the Diabetes
UK’s recommended diet. But I wanna emphasize that as with every other weight loss diet, the Ketogenic Diet will
only help you lose weight if you remain in a calorie deficit. Even if you’re in ketosis, if your calorie intake is really high, then you won’t lose weight. Ketogenic Diets for
diabetes and prediabetes. We’ve established that a Ketogenic Diet can help you lose fat, which is closely associated
with type two diabetes, and prediabetes, and metabolic syndrome. Studies have found that the Ketogenic Diet can improve insulin sensitivity by a whopping 75%, and in some instances patients with type two diabetes were even able to stop
all diabetes medications. In this study, the ketogenic group lost 24.4 pounds, or 11.1 kilos, compared to 15.2 pounds
or about seven kilos in the higher carb group. This is an important
benefit when considering the link between weight
and type two diabetes. Additionally, about 95%
of the ketogenic group was also able to stop or
reduce diabetes medication, compared to 62% in the higher carb group. Some very interesting findings, of course before you make
any drastic diet changes, you go speak to your doctor, if you take any medication
for blood sugar levels. The Ketogenic Diet is
great, but not for everyone. As you’ve seen, a Ketogenic Diet can be a great alternative for those who are overweight,
or have type two diabetes, or just wanna improve
their metabolic health, but it may be less suitable
for elite athletes, or those who wanna add large amounts of muscle or weight. And as with any diet, it will only work if you’re consistent, and you stick with it long term. Thanks for watching, make sure to give this video a thumbs up if you found it informative, and don’t forget to subscribe to Healthline’s Authority
Nutrition YouTube Channel by clicking the red subscribe
button below this video. (soft music)

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Reader Comments

  1. Louise Klassen

    What about vegetarien or vegan alternatives to all these recommended foods? Is there any way a vegetarian could get into ketosis without ending up in a fad diet and nutritional deficit?

  2. Michael Mantion

    im 40 don't exercise and eat 5000 calories a day. I keep my brain active at all time. I drink lots of water. I have healthy gut bacteria and most importantly I maintain lean muscle mass. Sitting down is your biggest problem. just watch TV standing up, keep busy doing thing. eat lots of fatty foods. stretch and as I said be for keep your brain active at all times drink water.

  3. Abby K

    Not true for those that want to muscle build and for athletes. Check out Keto Savage. Also, this diet can be great for other athletes. Video on keto endurance athlets from a researcher who studies the keto diet.

  4. Purple Worm

    watch this while eating goat cheese and walnuts 😀 but overall hard to imagine how to follow this diet while trying to not eat too much meat (i'm a flexitarian)

  5. Hil S

    I got this wrong. I've been eating fruits because I thought they were allowed and I've also had peas and just bought carrots today only to find out they're not allowed.

  6. V. E.

    Had never heard about ketogenic diets being counter-productive to muscle building. Good to know. So much mis-information out there concerning this topic.

  7. Jay John Coutts

    Calorie deficit or "CALORIE REDUCTION" IS STILL KING. Fasting? Keto Diet? Eating less calories than you need is mandatory. CALORIE REDUCTION IS STILL KING no matter what you do.

  8. Holly Owens

    I had heard how carbohydrates were linked with weight gain as well as generally to keep away from carbohydrates, in spite of this had by no means contemplated using them to lose weight. The central idea behind the 4 cycle fat loss strategy is to really train your body to reduce fat for energy instead of just carbohydrate. It’s built around research into the very high carb eating habits of the Japanese as well as their remarkable long-life expectancy. The research validate the fact that it’s their higher carb-cycling day-to-day diet practice that can help to keep on being healthier into old age with a reduced body mass index (lesser incidence of unhealthy weight).Read even more here

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