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The basics of Keto Diet: A brief overview of Ketogenic diet for beginners

hi I'm Paul with iron or Fitness okay so
00:03
we're talking today about the keto diet
00:05
something I'm sure you guys have all
00:07
heard about very popular right now I'm
00:09
going to talk about just kind of a
00:10
little bit of what it actually is just
00:11
to kind of the background of how it
00:13
reacts with like your body why it kind
00:16
of is popular I would say now and then
00:18
kind of pros and cons and maybe you know
00:20
see if it's the right fit for you so
00:21
when we're talking about the keto diet
00:22
essentially what you're doing is you're
00:24
switching your body from carbohydrate
00:25
based fuels to fat basis for fuel right
00:28
so the body prefers carbohydrates just
00:31
because it's the easiest source of
00:32
energy it's the easiest way for your
00:33
body to convert food into blood sugar
00:36
which is goes to our brain goes to our
00:37
muscles everything like that when we
00:39
deprive the body of carbohydrates it's
00:42
gonna be resilient in survival so it's
00:44
gonna find a way to kind of make its own
00:46
blood sugar from that so we store
00:49
carbohydrates in our muscles as glycogen
00:51
also in our liver so if you eat a
00:53
regular you know diet your body has
00:55
already stuff stored in there as
00:57
glycogen when you go off of carbs your
01:00
body will essentially deplete the rest
01:02
of that and when that happens glycogen
01:04
is stored with like two parts of water
01:06
so initially when you get on the keto
01:07
diet you'll shed a bunch of water weight
01:08
and you're like oh you know I'm losing
01:10
weight this is awesome right so that
01:12
what that is is just like water weight
01:14
you haven't really started to lose any
01:15
fat yet
01:17
so when the body starts to go into
01:20
making ketone bodies it's taking fatty
01:22
acids in your body in your liver it's
01:25
producing basically it's taking that
01:28
breaking it down and then it's making a
01:30
ketone body so those ketone bodies
01:31
essentially are now working as that
01:33
blood sugar that you would have got from
01:35
glucose that you would have got from
01:37
carbohydrates right so essentially from
01:39
there your body should be a fat-burning
01:42
machine so you're on the keto diet
01:43
you're eating primarily fats should be
01:45
good fats but I know some people are
01:47
eating butter and bacon things like that
01:49
a little bit of protein is very minimal
01:51
amount of carbohydrates and it should be
01:53
coming from like vegetables
01:55
now this diet will work for people
01:58
initially right because you're gonna
02:00
lose a lot of water and then your body's
02:02
gonna start burning fat the problem that
02:04
I see with this is that as soon as you
02:07
go back to eating regular food
02:09
carbohydrate based food and that's
02:10
usually where people have the issues
02:12
with you know cookies and things like
02:14
that especially around the holidays your
02:16
body now switches out of that ketosis
02:18
mode and now it's using that glycogen
02:20
again as as energy so when that happens
02:24
it's going to store the water
02:26
immediately and you're gonna notice a
02:27
big spike and just like in weight and
02:30
again it's water because we lost the
02:31
water we gained the water back so the
02:33
problem that I see just with the diet
02:34
overall is it might not be sustainable
02:37
the best type of diet is one that you
02:39
can stick to all the time right so if
02:41
there's one that you only can eat
02:43
certain types of food and you go off of
02:44
it you have one type of thing right your
02:46
diet is now off track for now a few days
02:48
you have to get back on it so the next
02:50
thing that I see is kind of a kind of a
02:53
con with that is we don't really have
02:55
that many studies on what the long-term
02:57
effects are with this type of diet if
03:01
you're eating a lot of fat every single
03:03
day no one knows what that's going to be
03:06
ten years from now they just haven't
03:07
done the studies and it might be that
03:08
it's nothing but there just hasn't been
03:10
enough time it's very new to just really
03:13
give us some good scientific data on is
03:15
this healthy or is this not healthy the
03:18
last thing is athletes now someone who
03:20
needs read a bowl ready readily
03:24
available energy and they need it
03:25
quickly ketone bodies you're not going
03:28
to do that for you it's not it's not the
03:29
quickest way so if you
03:30
an athlete if you're someone who
03:32
endurance wise needs a lot of energy
03:34
carbohydrates should still be your
03:36
primary fuel source now again some
03:40
people react differently with like carbs
03:42
and stuff you could try to go low-carb
03:43
but I think the difference between a
03:45
low-carb diet which is balanced and a
03:47
high-fat very low carb diet is that
03:50
again you're not getting enough carbs
03:53
for like your workouts everything like
03:55
that so a performance is something that
03:56
you're really concerned about probably
03:58
stay away from the keto diet if you are
04:00
kind of a sedentary person don't get a
04:04
whole lot of exercise it might be a good
04:05
diet for you as long as you can stick to
04:07
it so again I encourage you do your own
04:10
research kind of play around with
04:12
different things find what is best for
04:14
you what you can stick with 365 days out
04:17
of the year and if you have any
04:18
questions you come find us in the gym
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