Keto Diet vs Intermittent Fasting I.F. (Which Is Better?)


Keto versus intermittent fasting. what is
Keto? what is intermittent fasting? when should you do one or the other or could
you even do them together? in this video we’re going to explore these ideas so
that you can make the best decisions for your health goals and you can do it in a
healthy way coming right up I’m Dr. Ekberg I’m a holistic doctor and
a former Olympian if you want to truly master health and performance by
understanding how the body really works make sure that you subscribe and hit
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both ketogenic diets and intermittent fasting have gotten a lot of headlines
lately and the reason is they get results for people why do they work so
well for all sorts of health problems because most health problems are due to
insulin resistance whether it’s obesity or pre-diabetes or full-blown diabetes
insulin is the central component and insulin resistance is the result of
getting this system out of balance so the ketogenic diet is when you reduce
carbohydrates so much that your body has no choice but to start burning fat
because most people have trained their bodies into relying on carbohydrates so
their bodies don’t know how to use fat and the only way to get the body to
start using that fat again is to reduce the carbs so much that the body really
has no choice and then as the body learns to burn fat you become fat
adapted and a byproduct of fat burning is ketones so cutting carbs low enough
to produce ketones is called a ketogenic diet and it’s a measurable physiological
state you can do a urine test you can do a blood test and you can see if you have
ketones to a significant degree then you know that at that point you’re burning
fat so that’s a good thing and once you
start burning fat instead of carbs and you lower the carbs there’s less need
for insulin so you reverse insulin resistance
same thing with intermittent fasting because the only thing that cuts
carbohydrates more than the ketogenic diet is fasting meaning you don’t eat at
all for a period of time so these two concepts really go hand-in-hand and it’s
a very good idea to use the two together so let’s look a little bit about how
this mechanism in the body works where does the problem start and and how do we
improve it so if you eat food any kind of food then your body gets more
resources and it can use the resources for fuel or it can store some of them
for later use or if you eat something that has building blocks your body can
build a new tissue so the most blood sugar the most insulin response you can
get is by eating carbohydrates any food you eat will give you some insulin
response but carbohydrates give you the most because carbs are absorbed very
quickly they raise blood sugar quickly and when blood sugar goes up very
quickly then we need insulin to lower the blood sugar again so we get a large
spike of insulin the more blood sugar Rises the bigger the spike of insulin
and of course this happens more the more refined the carbohydrate is so the the
worst would be pure glucose and pure sugar and refined grains refined
starches because when they refine they’re broken down to smaller particles
smaller components so it’s very very quick for the body to absorb them and
that’s a problem fast absorption causes high insulin spikes and insulin
is a storage hormone it’s an anabolic hormone why do we have it because the
body goes through periods of feast and famine sometimes there’s plenty
sometimes there’s not so much so when there’s plenty it’s a good idea to put
some away for the times where we don’t have so much so when you have plenty
your body first says let’s build and repair the stuff that needs repairing
and the second says second thing it says is let’s put some away for another day
so that means when there is plenty of food and you get a big insulin spike the
tendency to store is much greater than the tendency to use and when you develop
insulin resistance now the cells get so much that they start saying no we can’t
handle any more fuels you gave us all this sugar we converted it to glycogen
as much as we could then we turn the rest into fat but now we just have no
place to put it and at that point the cells start to put up a defense they
become resistant to insulin and at this point when insulin is high then we don’t
have access to use it anymore all those stores we put away the body doesn’t
release them freely under the influence of a lot of insulin so what happens then
once we custom the body to this carbohydrate metabolism to the habit of
relying on carbohydrates for energy is we get hungry very quickly if you get
hungry quickly you have to eat more meals and you get cravings for more
carbs and so on and so on so what’s the problem with frequent meals we hear that
so much they tell us oh you should eat small meals frequently why is that a
good idea or a bad idea no it’s a terrible idea every time you eat
anything it’s to some degree a mess to trigger insulin and to increase
storage and if you do that six times a day you’re telling the body to store fat
six times a day and then you get more and more cravings and what do you crave
you crave carbohydrates because they’re absorbed the fastest they can get your
blood sugar back up the fastest and now you get stuck in a loop where you’re
storing more and more you’re using you’re burning less and less you’re
eating more frequent meals you’re telling your body often several times a
day four five six times a day to store more carbs as fat on the other hand if
we eat a different kind of food if we eat fat and protein if we eat fatty
meats and non starchy vegetables and butter and full fat dairy and fish then
this food is absorbed much much slower whereas carbohydrates can start getting
into the bloodstream basically within seconds or maybe a few minutes fat and
protein going take hours after you eat a big steak with some fat then it might be
three four hours before that has any impact on your blood sugar or a
significant impact so it’s a very slow absorption which means that there is a
very small insulin response and that means that with this kind of food
there’s a balance between storage and usage we eat we have plenty the body
puts some of it away but because the insulin isn’t so high we have access to
the storage so if you go for a few hours between meals then it’s not a problem
you feel full much longer so the tendency becomes to eat fewer meals I
have people all the time we put them on a program in the clinic and they
start eating fewer carbs they start cutting back on the bread and the pasta
and the cookies they start eating a little bit more fat they start eating
real food and all of a sudden they say do I have to eat three times a day can I
can I skip breakfast I’m not really hungry in the morning and this is what
happens when your body gets into balance we’re not designed we’re not required to
eat three to six times a day that’s a modern idea based on carbohydrate
dependency once we eat whole food we start to eat fewer meals your body is
totally satisfied with having at first three and then eventually two and in
some cases maybe just one meal a day and because of this because you have a
balance between the storage and the usage you put some away and then you use
it when you need it instead of getting cravings you get balance so this system
is much much easier to maintain it is easier on on the mind it’s easier on the
hunger because you’re balanced you don’t get out of control you don’t have blood
sugar swings so keto and intermittent fasting fits right into both of these
systems and what I would suggest is you do this gradually because it’s not that
you can’t do it fast it’s not that you don’t get great results but if you truly
want to make long-lasting changes if you want to do things that you can continue
for the rest of your life and why wouldn’t you if something gets you
healthy then of course you want to do it the rest of your life then you want to
create habits around this you want to take out one type of food and create a
habit around a healthier type of food until that becomes the norm until it
doesn’t feel strange and if you do it gradually then in a matter of a few
months you will have all new habits and your body wasn’t shocked
and you grew into that new lifestyle so it’s not a strain or a stress so if you
do keto you start by cutting down the carbs by increasing the fat and the
protein depending on how much protein you eat protein shouldn’t be too high
because that also triggers insulin but different people do well on different
amounts of protein so some people who are very insulin resistance they might
want to cut their protein down quite a bit maybe in the 15-20 percent range
where others who are maybe leaning more toward a carnivore diet if they do well
on that they might go a little bit higher on the protein and intermittent
fasting fits right into this as well because intermittent fasting is when you
go longer between meals so the opposite of intermittent fasting is six meals a
day when you eat every time you get a chance you top off your blood sugar a
little bit your body never gets a chance to recover from that
insulin resistance with intermittent fasting most people I would recommend is
you start cutting carbs increase fat and skip snacks then you probably are at
three meals a day and then when you don’t feel the need for three meals a
day you skip one of them typically a lot of people have no problem skipping
breakfast but everyone’s different so play with it then you’re at two meals a
day so now maybe you eat at 9:00 in the morning and 6:00 at night so you have a
nine hour feeding window and the rest is a fasting window it’s a 15 hour fasting
window then you move it up and you eat at lunch and you eat at 6:00 now you
have an 18 hour fasting window then you might push it another couple hours you
eat at 2:00 and at 6:00 now you have a 20 hour fasting window so depending on
what you need to do you can push the window even further and some people go
into 24 hours 36 hours etc and there’s some benefits to that but play with it
and see what works for you see where you feel the best so the best way to do this
of course then is to combine the low-carbohydrate with the few meals some
people can get away with medium to high carb and few meals so I did a video on
ohm add one meal a day on a keto diet versus a diet with more carbohydrates
and some people can do that and feel great on it so there’s no hard and fast
rule that says this is the way it is I think for most people it’s probably a
whole lot easier to skip meals the less carbs you eat because the better fat
adapted you become the easier it’s going to be to stretch that fasting window but
again everyone is different and I’ve had people comment and say oh yeah I had to
do it with keto or no I feel much better when I when I do it with some
carbohydrates for most people I think the low-carb version is better it’s
going to be easier but if you really want to and the car a little bit more
carb works for you then that’s still powerful because even if you’re not keto
you are utilizing the principle of intermittent fasting anytime you don’t
eat you don’t produce insulin and you allow your body to become more insulin
sensitive the worst of course is as always the official guidelines to eat
high carb to eat bread and pasta and whole grains and to eat six times a day
that is a terrible idea if you are insulin resistant if you’re young and
active and you’re not insulin resistant if your body is still functioning really
well then you can get away with that type of lifestyle at least
for a good long while maybe decades but for most people on that diet they’re
going to develop insulin resistance after a while and if you have insulin
resistance already then it’s a terrible idea then you need to go and use one or
more of these tools to reverse insulin resistance
so both keto and intermittent fasting are tools to reverse insulin resistance
you can use both or you can use one at a time I would probably recommend that you
do both because it just makes good sense you get your results faster and one kind
of really feeds into the other it makes it very very easy to do if you have any
questions or comments on what we just talked about please let me know down
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