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00:00In this video we're going to cover key things that you need to know about the ketogenic or keto diet
00:04including what it is, how it works, and the research that's been done exploring whether
00:09or not this is an effective form of dieting for weight loss. So first of all what exactly is the
00:15keto diet? Well the ketogenic or keto diet is a low carbohydrate but fat rich eating plan. Now
00:22unlike other low carb diets like the paleo or the south beach diet which are typically high in
00:28protein but moderate in fat, the keto diet is distinctive for its exceptionally high fat
00:34content, typically 70 to 80 percent, though with only a moderate intake of protein. So now you know
00:40what it is, what's the theory behind how it works? Well the underlying premise of the keto diet for
00:46weight loss is that you deprive your body of its glucose source by drastically reducing your carb
00:52intake. Now traditionally carbohydrates are the body's primary source of energy and when you consume
00:57fewer carbs your body looks for alternative sources of energy. When you limit your carbohydrate intake
01:03to a very low level, so typically around 20 to 50 grams of net carbs a day, your body begins to run
01:09out of glucose which is the body's preferred energy source. Because of this it shifts into a metabolic state
01:16that is called ketosis. Now in ketosis your liver starts breaking down fats into molecules that are called
01:23ketones. Now these ketones can be used by your body as well as your brain as alternative energy sources
01:29when glucose is scarce. That's why the diet is called ketogenic. So now we understand a little bit more
01:36about what it is and how it's made up, let's talk about the diet itself. Well there's not one standard
01:42ketogenic diet with a specific ratio of macronutrients, so carbohydrates, proteins and fats, but in general
01:49the ketogenic diet typically reduces total carb intake to less than 50 grams a day. To put this
01:55into context that's less than the amount found in a medium plain bagel and it can be as low as 20 grams a
02:02day. Generally popular ketogenic resources suggest an average of 70 to 80 percent fat from total daily
02:09calories, 5 to 10 percent carbohydrate and 10 to 20 percent protein. Now the protein amount on the ketogenic diet
02:17is kept moderate in comparison with other low carb high protein diets and that's because eating too
02:23much protein can prevent ketosis. That's because the amino acids in protein can be converted to glucose
02:30so a keto diet specifies enough protein to preserve your lean body mass including muscle but an amount
02:37that will still cause the ketosis to happen. Now many versions of the keto diet exist but all essentially
02:43ban carb-rich foods. Now some of these foods might be obvious to you. These are things like starches
02:48from both refined and whole grains like breads, cereals, pasta, rice and cookies as well as potatoes,
02:54corn and other starchy vegetables and fruit juices. But some sources might not be so obvious. These can
03:00be things like beans, legumes and most fruits. Now most keto plans allow foods high in sat fats. So these are
03:07the fatty cuts of meats, even processed meats, lard and butter as well as sources of unsaturated fat like
03:13nuts, seeds, avocados, plant oils as well as oily fish. But depending on your source of information,
03:20ketogenic food lists may vary and even conflict which is why you shouldn't start on this diet
03:25until you've spoken to your own health provider and dietitian to weigh up the potential risks and
03:30benefits. Because some of these food sources can actually be bad for your holistic health including
03:36your heart, especially processed foods that are high in saturated fats. So what's the evidence
03:41and research behind the keto diet and does it really work? So the keto diet has been shown to
03:46cause beneficial metabolic changes in the short term. Along with weight loss there have been recorded
03:51benefits in individuals who've got insulin resistance, high blood pressure and elevated
03:56cholesterol and triglycerides. There's also growing interest in the use of low carbohydrate diets like the
04:01keto diet for type 2 diabetes. Now while several theories exist as to why the keto diet promotes
04:08weight loss, they've not been consistently shown in the research. But some ideas around why the keto
04:13diet might be beneficial is that the nature of the high fat diet can leave you feeling more full,
04:19meaning that you've got decreased food cravings so overall you eat less and you don't snack. Other
04:24theories that could lead to a decrease in the appetite stimulating hormones such as insulin and ghrelin
04:30when eating restricted amounts of carbohydrate and others have suggested that ketone bodies which are
04:35the body's main fuel source on the keto diet have got a direct hunger reducing role. But it is important
04:42to note that there are some potential pitfalls of the diet. So firstly following a very high fat diet may
04:49be challenging to maintain. Possible symptoms of extreme carbohydrate restriction may last for days to
04:55weeks and these can include symptoms like hunger, fatigue, low mood, irritability, constipation,
05:00headaches and brain fog. Although these uncomfortable feelings may subside, staying satisfied with the
05:06limited variety of foods available and being restricted from otherwise enjoyable foods can be really tough.
05:12Some other negative side effects of a long-term ketogenic diet have been suggested and these include
05:17increased risk of potential kidney stones as well as osteoporosis and increased blood levels of uric acid,
05:24which is a risk factor for gout. The other important thing to note is that when the body stores
05:28carbohydrates it also ends up storing water. So people who go onto a keto diet might rapidly lose
05:35weight which is encouraging but a lot of that weight loss might be from water weight. So this brings me on
05:40to a related point which is if you're not storing sugar you're not storing water. So you've got to be
05:45careful to replace your water so you don't become dehydrated because this like I've already mentioned can
05:50lead to kidney stones and other kidney issues. There's also a challenge around possible nutrient
05:55deficiencies and this may arise if a variety of recommended foods on the keto diet are not included.
06:01It's important to not solely focus on eating high fat foods but to include a daily variety of the
06:06allowed meats, fish, vegetable, fruits, nuts and seeds to ensure adequate intakes of fiber, B vitamins and
06:12minerals things like iron, magnesium and zinc. The nutrients that are typically found in foods like whole grains that are
06:18that are typically restricted from the keto diet. Now because people who go on a keto diet often then
06:23have to exclude whole food groups so carbohydrates assistance from a registered dietitian would be
06:29really beneficial in creating a keto diet that minimizes nutrient deficiencies. The removal of many
06:35grains and fruits with such a large emphasis on fats can also bring about its own set of gastrointestinal
06:42side effects. Keto constipation and diarrhea aren't uncommon. If creating the diet plan isn't done properly
06:48because you're going to be losing a lot of the fiber rich vegetables that you normally may eat
06:52you may not be getting enough fiber and again this can lead to constipation. You may also experience
06:58weight cycling and negative side effects on your metabolism. Outside of physical health changes one
07:03of the biggest concerns of the keto diet might be in long-term adherence. It's a very difficult diet to
07:08stick to and maintain and compliance is a challenge because it's so restrictive. This can lead to what is
07:14known as weight cycling or yo-yo dieting meaning gaining and losing the same weight over and over
07:19and this can be associated with poorer cardiovascular health especially in pre-menopausal women. That's
07:25why some people explore other forms of dieting like intermittent fasting. Again this is going to be an
07:30individual journey and what works for one person may not necessarily work for another. It's always
07:35really important to speak to your own health provider and dietitian before deciding on any diet.
07:41So what's the bottom line? Well available research on the keto diet for weight loss is still limited.
07:45Most of the studies so far have had a small number of participants were short-term so they were 12
07:50weeks or less and they didn't include control groups. Now with this being said keto diets have
07:56been shown to provide short-term benefits in some people including weight loss as well as improvements
08:01in total cholesterol, blood sugar and blood pressure. However these effects after one year when compared
08:07with the effects of more conventional weight loss diets are not significantly different. Now I'm not
08:12trying to launch a personal attack on people who use this diet and have found that it works for them.
08:18Every individual is different and what works for one person may not work for another. But it's
08:23important to be aware of the general scientific evidence from population-based studies in order that
08:28you can make an informed decision before considering this diet if weight loss is your primary goal.
08:33Now eliminating several food groups and the potential for unpleasant symptoms may make compliance
08:39difficult. An emphasis on foods high in saturated fat also counters recommendations from dietary
08:45guidelines for Americans and the American Heart Association and it may have adverse effects on blood
08:50LDL cholesterol. However it is possible to modify the diet to emphasize foods low in saturated fats such
08:56as olive oil, avocado, nuts, seeds and fatty fish. The keto diet may be an option for some people
09:02who've had difficulty losing weight with other methods. The exact ratio of fat, carbohydrate and protein
09:08that's going to be needed to achieve health benefits is going to vary amongst individuals due to
09:13individuals genetic makeup and body composition. Therefore if you're thinking of the keto diet
09:18I'd recommend that you speak with your dietitian and your own doctor first so you can make an informed
09:23decision if the diet's right for you. If you've got any underlying health conditions it's also going to be
09:28important to monitor any biochemical changes after starting the diet and to create a meal plan that
09:35is tailored to your existing health conditions and to avoid nutritional deficiencies or other health
09:40complications. I hope you found the video useful and informative. I'd love to hear from you in the
09:44comments section about whether or not this type of diet has worked for you whether or not you found
09:49any potential negative side effects. I'm sure this is going to benefit the general community.
09:53thanks for watching and until next time bye