Ketogenic Diets: What the Science Says

Ketogenic Diets: What the Science Says


[Music] you hey guys welcome back to another one live video logs so today I want to talk about the ketogenic diet and this is a very hot topic right now and basically so first off what we should cover is what is actually a ketogenic diet so ketogenesis refers to typically in nutritional information or literature we talked about like when you fast if you fast long enough for about 18 hours you really start producing a lot of ketones what happens is that as you fast or you’re low very low carbohydrate when you eat carbohydrates carbohydrate will be your body’s preferred fuel source but when you eat very low carb your body will switch to fat which I’ll cover here in a minute it does not mean more fat loss about which the fat and you will start producing ketones as a way to spare blood glucose okay because there are some tissues that are obligate glucose users and some are conditional glucose users so for example your brain is a conditional glucose user if there is glucose present it will use glucose okay so what happens is a way to protect yourself from dying essentially your brain can switch over to using ketones as fuel so can your muscles so can your liver so can a lot of other organs and the ketones are produced in the liver so when your low carbohydrate enough you will start producing these ketones I can go into the mechanisms of how it happens but it’s kind of not relevant for this discussion now these ketone bodies they can be used in place of glucose and a lot of tissues except red blood cells in your central nervous system those are to obligate glucose users now one benefit or one one thing to keep in mind is lot people say oh my god well you need glucose yeah you need about 100 grams of glucose today your body can make about hundred 20 grams of glucose a day with zero glucose intake from they can make it from other gluconeogenic substrates like amino acids glycerol off tries to glycerides like a few different substrates so you don’t have to worry about that so these ketone bodies can be used as an alternative fuel source okay now they still can’t replace glucose in terms of anaerobic metabolism okay so you still need glucose in the muscle for like high like high intensity exercise those sorts of things where you’re having anaerobic metabolism but for aerobic metabolism keto bodies can act as a replacement for glucose and obviously as brain fuel now the traditional what in the bodybuilding community what is thought of as a ketogenic diet is not a ketogenic diet a ketogenic diet traditionally is very very high fat over 70% fat and moderate protein like 20 to 25 percent and like less than 5% carbohydrate okay if you’re doing if you’re doing a very high protein diet you are probably not going to get the ketogenesis for most people because protein is gluconeogenic so when you see these guys we’re like 300 grams of protein a day and they’re saying oh yeah I’m on a ketogenic diet you’re not on the ketogenic diet stop it now let’s talk about the ketogenic diet and what are some benefits so benefits are you switch to your burning more fats as fuel you get you do get some satiety benefits as now that you’re burning fats you’re not kind of your blood glucose is very stable okay so you’re not going to have hunger go up and down with blood glucose um you have an alternative fuel source something that spares no glucose ketones are also muscle sparing okay now keep in mind glucose is also muscle sparing because glucose can when you don’t have glucose you have to make glucose from protein or in some cases from proteins so ketones and carbohydrates are both muscle sparing I would argue that probably carbohydrate to a little bit more muscle sparing but both both you can spare muscle on both two diets now a lot of the purported claims out there about ketogenic diets is that they are superior pfefferberg for fat burning okay and some of this work was by Jeff folic who I respect greatly but a lot of the studies don’t uncompetitive diets versus non ketogenic diets they equated for calories but not protein well so the ketogenic diet would have more protein than your standard diet same total calories well the problem is is the protein is thermogenic okay there was a study done by Arizona State in 2007 and what they showed was when you equated calories and you equate a protein when you did a ketogenic diet versus a non ketogenic high-protein diet where both were matched there was no difference in fat loss in fact it was almost completely identical okay so it doesn’t appear that the ketogenic diets give you some kind of that the low-carb high-fat gives you some kind of metabolic advantage it’s the high protein or the higher protein compared to what say the food guide pyramid recommends but for most of us in the bodybuilding community who are eating a lot of protein you’re not going to get a metabolic advantage from from from a ketogenic diet that said that doesn’t mean it has the doesn’t mean it doesn’t have defined benefits some people prefer a ketogenic diet because these you just cut out carbs right like it’s an easy way to diet you’re making a caloric deficit by cutting on a food group my concern is that typically it’s not a sustainable diet most people they can’t diet that way the rest of their lives and they end up regaining a lot of that weight or all that weight so I tend to err more on the side of sustainability from the long term perspective of I want to see people be on a diet then they can they can you know stay on and maintain more of their fat loss now some people have said also well there’s all these health benefits to ketogenic diets you know insulin sensitivity these sorts of things if you look at all those health benefits if you control total calories they kind of go away there’s no difference when you’re just complained caloric restriction now the caveat to that is there are some defined diseases that greatly benefit from a ketogenic diet cancer Alzheimer’s epilepsy so epilepsy the five people who have seizures when they put them on ketogenic diets it greatly reduces the incidence of seizures again this is not medical advice okay this is what the research has shown I’m not telling you to do this if you have epilepsy or seizures maybe something you want to talk to your doctor about but the research has shown that people who use a ketogenic diet tend to have lower instances seizures in fact they use it for navy divers as well okay Alzheimer’s Alzheimer’s is we think partly radoo to glucose insulin resistance in the brain so glucose is not getting into brain cells and that’s causing some of these problems so by providing a different substrate that those brain cells can operate operate off of like ketones from a ketogenic diet you can improve those symptoms you can actually and there’s there’s quite a bit of data showing that people who who have Alzheimer’s are in the developing phase of Alzheimer’s when you put them on a ketogenic diet they do well and then cancer so there’s all different kinds of cancers out there and I am NOT a cancer expert my friend dr. Dominic D’Agostino is and he studies this stuff and this is me kind of regurgitating what he’s told me and also from the research cancer there’s all different kinds of cancers hundreds if not thousands types of cancers the one common thread they all have is they have dysfunctional mitochondria and they are obligate glucose users meaning cancer cells can only use glucose as fuel okay so that’s called the Warburg hypothesis so if you can reduce glucose and increase ketones they can’t cancer cells cannot use ketones for fuel if you increase ketones you can actually slow the growth of tumors and this has been shown quite a bit so you don’t even a this is something that is I thought if I found out answer today I’d be on the ketogenic diet I would absolutely be on a ketogenic diet so it looks like in instances where glucose metabolism is disrupted and providing some kind of alternative fuel source can give you a better outcome that’s when a kid a genic diet really shines so again in the case of cancer they’ve done a lot of studies who I mean in in rodent models they’ve essentially like drastically slowed the growth of a very aggressive tumors using a ketogenic diet so again not medical advice this is not medical advice and I recommend if you have cancer talk to your oncologist about this and look at the research so but as far as fat loss goes as far as overall health benefits and not like disease stuff if you like eating a ketogenic diet eat a ketogenic diet but it doesn’t seem to offer a metabolic advantage but in certain specific circumstances it does seem to be a much better outcome for these specific disease states so again not medical advice but something you may want to look into and I would also make sure that you are you know talking with someone who knows who the timeout regards to ketogenic diet again if somebody’s tell you about high-protein is a ketogenic diet it’s not okay in fact traditional ketogenic diet the very first ones we’re like 90% fat okay well the thing to keep in mind is there are ketone products on the market now some of them are even like pyramid scheme type stuff so be careful of that but there are exogenous ketones that you can take and in particular I believe dr. Jo Castillo works with a ketone ester where they don’t even reduce carbohydrate intake they just give this and it provides that alternative fuel substrate and they’re actually showing benefits from not not reducing carbohydrate but just giving this exhaustion escy tone so I think that those are very interesting and I think for like endurance athletes and performance athletes Phase II you know again with endurance provide the alternative substrate can be really cool spare blood-glucose and maybe perform better and then for cancer epilepsy Alzheimer’s those sorts of things any kind of brain dysfunction that those they may have really cool outcomes and we may see that those are actually therapeutic but be careful not to jump on the hype train too hard so overall with regards to ketogenic diets yes they absolutely have defined benefits and I think in certain situations very very helpful but are they body compositionally superior to non ketogenic high-protein calorie equated diets not based on the research all right guys if you like this sort of video make sure you check out my website at Biola comm I have a members area where I do a webinar every month I do Q&A every week we have new articles coming out every single week video tutorials all kinds of stuff it’s basically body composition education okay and it’s 15 bucks a month and for 15 bucks a month you aren’t going to find anything else that’s this high level that’s related to fitness and nutrition like you guys are interested in so I get recommend getting on over to bio Lane calm and checking it out especially just for the webinars by themselves you know you get a 45 minutes to an hour webinar with me every month for 15 bucks compared to what you’d pay in person for when I do these things plus you get all the other stuff on top of it so get on over to bar lang comm check it out and I’ll catch you in the next video guys thanks

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