What is the KETO DIET? Everything you need to know

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Transcript

00:00Is keto the best diet on the market or is it dangerous for your health? I'll explain.

00:11You see your friends or your colleagues eating gobs of peanut butter by the spoonful

00:15and mountains of bacon while shedding pounds bragging it's the keto diet bro.

00:21But what exactly is a ketogenic diet? Is it true that it can treat epilepsy?

00:26And what foods can it actually eat with this type of meal plan?

00:29Are there any side effects you should be concerned about?

00:31Not to worry, today I'm breaking down and answering all of your keto diet need to know questions.

00:38But before we get into it, hey everyone, I'm Dr. Jordan Wagner.

00:42I'm a board certified emergency medicine physician and on my show,

00:46I answer your urgent medical questions and clear up myths about certain deadly diseases.

00:51If you haven't already done so, please make sure you hit the subscribe button

00:55and turn your bell notifications on.

00:57That way you are instantly alerted when I post a new video.

01:00I get a lot of questions in the comments section asking,

01:03what should I do to lose weight doc?

01:06What diets do you recommend?

01:07Should I try the keto diet?

01:09First and foremost, it is important to remember,

01:12no one specific diet or nutrition plan is the same for everyone.

01:17How food affects our bodies is different for each individual.

01:20Some of you may thrive on a keto diet, which we will talk about here in a few seconds,

01:25but maybe some of you will do better say on a paleo plan or a gluten-free or dairy-free diet.

01:32So keep that in mind.

01:33But today we are going to be talking about all things keto and whether you should consider it

01:39for your nutritional and weight loss goals.

01:41First things first, what the heck is a keto diet?

01:45In a nutshell, the ketogenic diet is a high fat, adequate protein, low carbohydrate diet.

01:51The diet forces the body into a state known as ketosis,

01:54which burns fats rather than carbohydrates for energy.

01:58How does a keto diet work?

02:00The keto diet relies on ketone bodies,

02:02a type of fuel that the liver produces from stored fat.

02:06Ketosis occurs when people eat a low or no carb diet and molecules called ketones

02:12build up in your body's bloodstream.

02:14Low carbohydrate levels cause blood sugar levels to drop

02:18and the body begins breaking down fat to use as energy.

02:22What do you eat on a keto diet?

02:24Because a keto diet has such a high fat requirement, followers must,

02:28and I repeat, must eat fats at each meal.

02:31In a daily 2000 calorie diet, that might look something like 165 grams of fat,

02:3740 grams of carbs, and 75 grams of protein.

02:41However, the exact ratio depends on your particular needs.

02:44Due to eating this much fat, you definitely want to make sure

02:48to incorporate some healthy fats into your eating plan.

02:51These include omega-3s, such as those found in salmon and sardines,

02:55as well as monounsaturated fats present in foods like avocados, walnuts, almonds,

03:02and sunflower seeds.

03:03Protein is a part of the keto diet,

03:05but it doesn't typically discriminate between lean protein foods

03:09and protein sources high in saturated fats, such as beef, pork, and bacon.

03:15What about fruits and vegetables?

03:16All fruits are rich in carbs, but you can have certain fruits, such as berries,

03:20in very small portions.

03:22Vegetables are mostly restricted to leafy greens,

03:25but you can eat things like asparagus, broccoli, cucumber, green beans,

03:29eggplants, zucchini, and more.

03:32Is a keto diet healthy?

03:34Interestingly, in medicine, the keto diet is actually used to treat heart-to-control

03:39epilepsy in children.

03:40As many as half of young people with epilepsy had fewer seizures after following the diet,

03:46and some early research suggests it may have benefits

03:49for blood sugar control among people with diabetes.

03:52Who is a keto diet right for?

03:54As I previously mentioned, the ketogenic diet actually originated as a tool for treating

03:59neurologic diseases such as epilepsy.

04:02Studies have shown that the diet can have benefits for a wide variety of different health conditions.

04:08The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health

04:14benefits for people with type 2 diabetes or for those who are pre-diabetic.

04:19One study out of Wiley Movement Disorders reported that the keto diet may even help reduce symptoms

04:26of Alzheimer's disease and slow its progression.

04:29Some researchers have also found the keto diet to be beneficial to individuals who suffer from heart

04:35disease, cancer, and Alzheimer's disease.

04:38But more studies need to be conducted.

04:40If one chooses to start a ketogenic diet, it is recommended that you consult first with your physician

04:45and a dietitian to closely monitor any biochemical changes after starting the regimen.

04:51That way they are assisting you to create a meal plan that is tailored to your existing health

04:56conditions and to prevent any nutritional deficiencies or health complications.

05:02Are there any cons or negatives of a ketogenic diet?

05:06Yes, a ketogenic diet can have numerous risks you should be aware of.

05:11At the top of this list, it is high in saturated fat.

05:14Saturated fat can be linked to heart disease.

05:17I recommend that you keep saturated fats to no more than 7% of your daily calories because of its link

05:24to heart disease.

05:25While research surrounding keto is exciting, there's very little evidence to show that this type of eating is

05:31effective or safe over the long term for anything other than epilepsy.

05:36Also, very low-carbohydrate diets tend to have high rates of side effects, including constipation,

05:42headaches, bad breath, and much more.

05:44All right, it's important to get the right nutrients.

05:47Yep, getting a balanced set of nutrients on a ketogenic diet can be challenging,

05:52meeting the diet's requirements means cutting out many healthy foods,

05:56making it difficult to meet your micronutrient needs.

05:59In most cases, a multivitamin is recommended while on a ketogenic diet.

06:04While multivitamins cannot replace nutrients found in foods,

06:08they can still fill in important keto micronutrient gaps.

06:12Please make sure to check the carbohydrate level, especially in chewable vitamins.

06:17A ketogenic diet can be great for people who are overweight, have diabetes,

06:22or are looking to improve their metabolic health.

06:25However, it might be less suitable for elite athletes or those wishing to add large amounts

06:30of muscle or weight.

06:31Speak with your doctor about your eating plan and goals to decide if a keto eating

06:36diet plan is right for you.

06:38That's been a quick keto breakdown with me, Dr. Wagner.

06:40Let me know in the comments if you've ever tried the keto diet or thinking about trying it.

06:45I'd love to hear about your experiences.

06:47As always, make sure you subscribe and hit that bell notification.

06:50Thank you so much for watching and stay healthy, my friends.

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