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How to Start a Keto Diet in 2023 - UPDATED INFORMATION & RESEARCH administrator 3 Visninger • 2 flere år siden

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The Complete Guide to Keto in 2023

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References

https://iubmb.onlinelibrary.wi....ley.com/doi/full/10.
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https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC54387

Timestamps ⏱

0:00 - Intro - Complete Guide to Keto in 2023
0:34 - What is a Keto Diet?
3:05 - Is the Keto Diet Safe & Sustainable?
5:10 - What Keto is NOT
6:23 - Keto Macros
7:45 - Gluconeogenesis Explained
8:28 - Will You Lose Muscle on a Keto Diet?
9:49 - How to Start Keto (get into ketosis) | 6 Steps
14:40 - Try SEED's Daily Synbiotic - Use Code 'THOMAS15' for 15% Off
15:59 - How to Start Keto (get into ketosis) | 6 Steps
16:42 - Tips to Improve Insulin Sensitivity
18:21 - How Do You Know If You're Producing Ketones?
19:32 - What's the Best Way to Test Ketone Levels?
22:13 - Fat Adaptation Explained
23:21 - Best Time to Exercise
24:15 - Best Protein to Eat
26:11 - Vegetables on a Keto Diet
27:25 - Net Carbs & Nuts/Seeds
28:21 - Fiber
29:15 - Fruit
30:03 - Sweeteners
30:44 - Drinks
31:06 - Alcohol on Keto
32:08 - Every 8 Weeks, Reevaluate Your Calories
32:52 - Supplements
34:43 - Reasons for Weight Gain on Keto + Solutions
36:51 - Every Couple of Months, Exercise with Carbs Before Your Workout

Are Keto Diets Safe? administrator 4 Visninger • 2 flere år siden

The effects of ketogenic diets on nutrient sufficiency, gut flora, and heart disease risk.

New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/

There’s just a few videos left in my keto series. Here’s what we have so far:
• Is Keto an Effective Cancer-Fighting Diet? (http://nutritionfacts.org/vide....o/is-Keto-an-Effecti
• Keto Diet Theory Put to the Test (http://nutritionfacts.org/vide....o/keto-diet-theory-p
• Keto Diet Results for Weight Loss (http://nutritionfacts.org/vide....o/Keto-diet-Results-
• Is Weight Loss on Ketosis Sustainable? (http://nutritionfacts.org/vide....o/is-Weight-Loss-on-

And here’s what’s coming up:
• Keto Diets: Muscle Growth and Bone Density (http://nutritionfacts.org/vide....o/Keto-Diets-Muscle-
• Does a Ketogenic Diet Help Diabetes or Make It Worse? (http://nutritionfacts.org/vide....o/does-a-ketogenic-d

The video I mentioned is Gut Dysbiosis: Starving Our Microbial Self (https://nutritionfacts.org/vid....eo/gut-dysbiosis-sta For more on keeping our gut bugs happy see:
• Microbiome: The Inside Story (https://nutritionfacts.org/vid....eo/microbiome-the-in
• Prebiotics: Tending Our Inner Garden (https://nutritionfacts.org/vid....eo/prebiotics-tendin
• What’s Your Gut Microbiome Enterotype? (https://nutritionfacts.org/vid....eo/whats-your-gut-mi
• How to Change Your Enterotype (https://nutritionfacts.org/vid....eo/how-to-change-you
• Paleopoo: What We Can Learn from Fossilized Feces (http://nutritionfacts.org/vide....o/Paleopoo-What-We-C
• Gut Dysbiosis: Starving Our Microbial Self (https://nutritionfacts.org/vid....eo/gut-dysbiosis-sta
• How to Become a Fecal Transplant Super Donor (https://nutritionfacts.org/vid....eo/How-to-Become-a-F
• How Our Gut Bacteria Can Use Eggs to Accelerate Cancer (https://nutritionfacts.org/vid....eo/How-Our-Gut-Bacte
• Microbiome: We Are What They Eat (https://nutritionfacts.org/vid....eo/Microbiome-We-Are
• How to Reduce Your TMAO Levels (http://nutritionfacts.org/vide....o/How-to-Reduce-your

What’s the best diet for our heart? Given that heart disease is the #1 killer of men and women, consider a diet centered around whole plant foods: How Not to Die from Heart Disease (https://nutritionfacts.org/vid....eo/how-not-to-die-fr

Have a question about this video? Leave it in the comment section at http://nutritionfacts.org/vide....o/are-keto-diets-saf and someone on the NutritionFacts.org team will try to answer it.

Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at http://nutritionfacts.org/vide....o/are-keto-diets-saf. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.

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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM

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What The Keto Diet Actually Does To Your Body | The Human Body administrator 2 Visninger • 2 flere år siden

The ketogenic diet, or keto, has become a popular way to lose weight. The high-fat, low-carb diet is a drastic change from the diet that the USDA recommends for Americans. It’s also a huge change for your body’s metabolism.

And while keto is proven to help you shed the pounds, the diet can come with some side effects, like the notorious keto flu.The high-fat, low-carb ketogenic diet, or keto for short, has become a popular way to lose weight. And while keto is proven to help you shed the pounds, it’s a huge change for your body’s metabolism and can come with some serious side effects.

Following is a transcript of the video:

Step aside Atkins. There’s a new fad diet in town.

The ketogenic diet, or keto for short. Celebrities like Halle Berry, Kourtney Kardashian, and Vanessa Hudgens all swear by it.

And if losing weight is your goal, keto works! It’s proven to help you shed pounds fast. But there’s more to this diet than meets the eye.Keto basically replaces carbs with fat. A typical keto diet looks like this: 70% fat, 25% protein, 5% carbohydrates. It’s a drastic change from the diet that the USDA recommends for Americans: Less than 30% fat, 20-35% protein, at least 50% carbs, and it’s a significant change for your body’s metabolism too. Usually, when you eat carbs, like a starchy potato, enzymes in your mouth, stomach, and small intestine break them into a form of sugar energy, called glucose, which your brain and body use for fuel.

So, when you skip out on carbs, the first couple of days you might experience some strong sugar cravings. Because your body is switching gears, from burning carbs to the only energy it has left: fat.

Once you’re burning fat regularly, you’ll start to see the pounds melt away. Depending on your weight, you might lose up to 3.5 pounds within the first week. As you burn more fat, levels of insulin — the fat-storing hormone — will drop significantly. This triggers your kidneys to release large amounts of sodium into the blood.

Which can actually lead to a common side effect known as the “keto flu.” Many keto dieters report symptoms like: Nausea, Headaches, Dizziness, Muscle cramps, and low energy levels.

But most of these symptoms will only occur within the first couple weeks of starting the diet.

After the first month, the scales will look better. But some of that lost weight isn’t actually fat. It’s water.

Because some of the carbs you’ve metabolized include glycogen, which retains water and therefore helps keep you hydrated. As a result, you’ll likely pee more, which will lower your sodium levels even more, leading to: Dehydration, Constipation or diarrhea, and bad breath.

Once you’re a couple months in you might hit the notorious keto plateau. It’s a common term in the keto community and refers to when people find it harder to continue losing weight. One study, for example, found that overweight people lost an average of 15 pounds in the first month. Another 11 pounds over the next two months. But after that, they saw no change in body weight — despite sticking to the keto diet.

At this point, many people quit keto. That’s why researchers often find it hard to study the long-term effects of the diet. But, as it turns out, there is one group that typically sticks to keto.

It’s unclear why, but keto has been proven to reduce the symptoms of epilepsy. And studies show that epileptic children who stay on very restricted keto diets for several years can suffer from: Kidney stones, High cholesterol, and bone fractures.

But a typical keto diet won’t be nearly as strict and if you do want to try keto, you should talk to a doctor first. In the meantime, go ahead and enjoy that bread and remember, the best diet is a balanced one of fat, protein, and — yes, even — carbs.

MORE FOOD SCIENCE CONTENT:
Why It's OK To Eat A Brown Avocado
https://www.youtube.com/watch?v=UBHylQFplHg
I Stopped Eating Breakfast For Two Weeks And I'm Never Doing It Again
https://www.youtube.com/watch?v=WxX-dSLtbF8
Why Hardly Anyone In Israel Is Allergic To Peanuts
https://www.youtube.com/watch?v=2X7SabQBCJw

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