What Makes Low Carb and Keto Special? | Healthy Ketogenic Diet

What Makes Low Carb and Keto Special? | Healthy Ketogenic Diet

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 talk to you in the next video absolutely
appreciate that you guys watch the video all the way to the end this is a good
opportunity for you hit that subscribe button so that you’ll see my upcoming
videos and I’d really love to know what you guys want to hear me talk about next
so put comments and questions and ideas for future videos in the comment section
so that I can make videos that are going to be what you want to hear me talk
about if you like my video today please give me a thumbs up if you didn’t like
it give me a thumbs down I can’t wait to talk to you guys again and I will see
you in the next video

30 thoughts on “What Makes Low Carb and Keto Special? | Healthy Ketogenic Diet

  1. Thank you for explaining it so clearly. I have been very successful in the past on a keto diet, however, I can not seem to maintain the loss. I also struggle with a husband that … enables me. I now can not for the life of me, get past day 4. All my buckets of tears aren't helping. Thank you for your encouragement!

  2. Great and informative! Trying to get my wife to understand how the body works & processes food. I’ve been living Keto for a while now. I have lost 30 plus lbs. over 5 months I feel clear minded, strong, and way more active but she is resistant. At dinner we have two separate meals. I have my Keto meal and she has her standard American diet. She shoots down watching the information videos I send her so I gave up and let her do her thing. She is very over weight and doesn’t seem to be concerned. Not sure what to do except let her do her and leave it alone and I do me. I guess a Dr. will have to scare her about her health or a life changing event will have to take place in order for her to change her lifestyle and habits. Thanks for the video.

  3. I love how you explain so thoroughly. This is great content, and so true. I’m amazed that we have been mislead (and misleading) for so long!

  4. Thank you for this great and very informative video, your presentation style is fantastic and you've made it very simple to understand.  I will recommend your video to anyone who asks me about keto/low carb.  BTW I have been keto for just under 4 months and have lost 52 lbs and have never felt better in my life.  I have lost my hunger and cravings and have gained energy, mood improvement and a great increase in self-control.  I am so happy that I opened my mind and embraced this way of eating.  I feel this lifestyle will be sustainable even after I reach my goal weight,  I just cannot stress enough the benefits I am enjoying since I changed my eating habits, and kicked sugar to the curb!     -Vanessa from Nova Scotia, Canada.

  5. This was such an awesome explanation of everything. Thank you so much for taking the time to explain so thoroughly 😃 The hardest part for me is trying to determine the difference between satiated and full with relation to portions. I’d love to know some of the best foods or meals to eat that help us to feel more satiated so I’m not tempted to put more on the plate or go back for more than I should. Thanks again for such a descriptive video. Definitely subscribed! 😃

  6. I have been on a reset since Jan 5 and I’m finding myself very tired and sleepy after work(deskwork) mainly what do u suggest

  7. Thank you! Thank you! Thank you! for this video and all your videos. You make clear and educate anyone who would take the time to listen. The bottom line is, we as a population continue to eat the way we are eating.

    I have been Keto about 5 months and the way I feel is amazing. I have so much energy, and the pain in my knees and other joints is leaving my body. At times I swear I can almost feel it draining out.

    There are also what I call little 'victories' or 'triumphs' when you have joint pain, especially the knees, shortness of breath and whatever else ails you, you plot and plan your every move because your body is so smart it knows that flight of stairs in the distance is going to send a shooting pain through your knees so you compensate. You get by the handrail and pull yourself up with your hands on that railing. The same thing happens when you sit down or get up you either push off on the seat cushion, arm rest or a nearby table and the same happens when you sit or you just drop yourself on to the surface because you have no control.

    The little victories and triumphs are when you step up on a curb without even thinking about it because the inflammation in your knees is gone. You got up and sat down without holding on or pushing off. These things happen and you have to watch and see so you can celebrate the victory! Yes, there are other body celebrations, excellent blood markers, metabolic changes etc. but don't miss the small victories because that means something big is going on inside.

  8. I utterly and totally respect you, Violet, yes, I subscribed. Thank you for helping people. For those who would like more of the science of nutritional ketogenic diets see: "The Art and Science of Low-Carbohydrate Living" by Volek & Phinney. In the beginning, I lost 15 lbs in 3 months (160-145). Then, over the holidays, the fat melted away and I lost another 15 lbs despite the odd molecule of turkey stuffing or mince pie. Keto is amazing. I went to keto because my CAC heart scan result was 393 which is moderate buildup in calcium in my arteries; instead of settling where it belongs – in my bones – the hip issue osteopenia. I did my research and despite my doctor thinking I'm crazy, I went keto. 20 grams max carbs while limiting calories to 1000-1200 per day. My metabolic rate stayed at 1440 calories to keep me alive. I walk at least 1 mile every day. He still thinks I'm crazy but we shall see what my latest tests reveal next week. Wish me luck. I would like you to explore cholesterol's protective effect upon the aged and the problems with statins. I'd be interested in hearing your views on these two topics.

  9. I am low low carb my sugars,where low 50 this morning. . Im type 2 . THE NP I said to keep a good eye on my sugars. In 3 months he,said I may not need my diabetic meds any more.

  10. I want like to know how do I prepare my body for a long term fast. I already intermittent fast, but I would like to go for days or even weeks.

  11. Thank u so much. Very informative.
    I would like to know more about hypothyroidism and high cholesterol, while on keto diet.
    I am on eltroxin. My tsh increased.

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