Yes Calories Do Matter On A Keto Diet – Sort Of – Jack’s Low Carb Journey Episode – 9

Yes Calories Do Matter On A Keto Diet – Sort Of – Jack’s Low Carb Journey Episode – 9


hey guys Jack here for episode 9 of Jack’s low-carb journey today we’re going to talk about calories because there’s been a lot of questions about in fact there’s been a lot of questions in the past couple of these and we’ll be hammering them out of it a next few but I already kind of talked about calories in the earlier episode but I want to go a little deeper today because there’s a lot of bullshit in the keto low-carb world about calories don’t matter and the truth is they don’t but they do and it depends and anybody else listen to my podcast for a long time knows I’m pretty big on using the the concept of it depends over and over again because it almost always does it’s not a cop-out and I always try to say well it depends and then I try to explain well this is what it depends upon before we get to that though what is the weight loss from this assignment yesterday I mean I am 228 down 19 pounds 7.6% this is day 30 so you know that’s it is what it is I’ll say by plan I was supposed to hit where I’m at out to 28 on the 21st of September this is the 10th so I’m 11 days ahead of plan so it wouldn’t surprise me if my weight loss moderates over the next week again I’ve done a very you know concise calculation based on how I’m eating the macros I’m eating the caloric limit that I’ve set for myself and that’s just a perfect segue into a we’re going to talk about today I want to talk about where the hell this whole idea that calories don’t count comes from what the truth and it is because there is some truth to it sort of and yet what it depends upon and why it’s not the same for everyone it’s not because different calories are different it’s because it’s just not the same for everyone so this actually really goes back to doctor dr. Atkins who but anybody does keto knows there’s some fundamental differences between an Atkins diet of restricting the 20 carbs and being very high protein relative to fat and a ketogenic designed modern ketogenic diet which is you know it’s probably somewhere the neighbor of 70 is 75 percent of calories are coming from fats good high-quality dietary fats but Atkins was the one that said just eat what you want if you keep your cards restricted you’ll lose weight well let’s talk about how that can look to be true first of all anybody that’s done this before knows the first ten days you just seen the shit way no matter what you do and most of its water you want to believe it’s fat and I want to stop right there for a second want to believe whenever someone tells you something about diet exercise nutrition etc that sounds really good like I want to believe that you’re skeptical sense needs to go way up and you need to be you know like hey is this real like is this legitimate because we are so predisposed to believe what we want to believe if I said you know you can have four beers a day on keto and you’ll lose weight if I have some perceived Authority especially if I’m a doctor who wrote a famous book or something like hey man he said you could dr. Spier good so you could do it so what’s the problem the problem is bullshit it’s gonna knock you right out of ketosis alcohol create some problems especially for fears worth of alcohol especially in saying how freaked me out was it four beers over five hours or four beers over two hours that matters right so you would you would you would immediately go that sounds like bullshit to me but if I was someone who had counseled hundreds of people and it seemed like I knew that’s talking about you but oh I want to believe that so you believe it so be skeptical when you hear something you want to believe so when you hear you can eat all you want and still lose weight that is something that has been on the cover of every woman’s magazine with some hot chick that lives in the gym right that probably is anorexic and they put that hat because people want to believe it so they do all right so the the fundamental truth to it is for many people if you put them on a high-fat low-carbohydrate diet they’re gonna moderate their consumption the first time I ever did a low carbohydrate diet I was eating like a pound of bacon for breakfast maybe two eggs and then I was eating like a 16-ounce thick ribeye for dinner I was eating a full lunch and I was snacking on you know supposed low carbohydrate stuff all day long and I lost weight you know consuming 4,000 calories in I lost weight a lot well a lot of it was water and then maybe there was some other things but then you always plateau and this is what I’ve learned I’ve seen a million people that many people kill dozens of people who know what they’re doing talk about ketogenic s– on YouTube and then eventually they do want on what happens when you stall when you plateau whatever I really like with dr. ken berry said about like if you unless you go like a full month without losing you know a few pounds you have installed so if you don’t lose weight for two weeks even though you’re still somewhat overweight if you’re not gaining you know like a pound up today and a pound down the bar and a pound up like that for a week it’s not a big deal like if over a month you lose a couple pounds you still losing weight remember 3,500 calories and 1 pound of human body fat that is a thermodynamics thing we cannot get away from you have to burn that fat and get it out of your body alright and just just the way that it is so but when somebody really has stalled or they’re creeping back up a couple pounds and they’re like oh my macros you’re perfect and if you actually go through it with them and they actually are not full of shit you know they’re not all son eating 40 carbohydrates or something like that they really do have a balance of the macros you check their calories and they’re like a thousand calories or 500 calories above their their daily activity ready before it’s your stall and again this is something we can’t get away from so some people massively moderate their intakes like you have to actually like dude you got to eat more like your caloric intake is too low my wife’s bad about this I have to get under like you know what honey you need that you need to throw half an ounce pecans in that salad I’m not a big fan of guff you not put them in your salad before all oh it just tell how happened there but let’s fix that oh I see it’s popped out of them okay anyway you know you’ve eaten it before in your salad they don’t really taste bad to you when they’re in your salads I put them in yourself but some pumpkin seeds your salad add some more cheese like I have to actually get my wife to eat more calories because she’s way under what’s healthy which is on keto people like me you tell me I can have everything I want and I don’t think about it and I don’t track it let me tell you brother I will put down 4,500 frickin calories and I’m not gonna lose again you’ll have that initial search I am NOT gonna lose weight eating 4,500 calories now if you’re a dude with like biceps like this and you’re in the gym every day pumping iron for an hour and a half and you weigh 220 and you’re already at the weight you’re supposed to because you’re that muscle-bound right in your training every day sure maybe you can’t you got to figure out and do the math right now I think it may not be as cut-and-dry as some people want I really recommend you check out a book by dr. Greg Ellis called the glycation factor and if nothing else just to read the final chapter on his critique of the Atkins diet and this concept of eating all you want he pretty much destroys it though he may have gone too far this guy’s a PhD he spent his entire life researching nothing but this and this is a guy that was doing this stuff you know with the high fat component to it and doing what we call healthy ketosis today in the 70s and the guy still around he’s like 80 years old now and he’s built way better than I ever have been or ever will be all right so we got walks the lock box of time so I recommend you check that out but he might because of the whole PhD and what study say and maybe things not ever being studied the way that we’re gonna talk about right now maybe a little bit too against it so there are some things that I think may change that number one yes if you eat more protein your body can go do something called gluconeogenesis which is take protein and turn it to glucose and give it to your body and then it can up your blood sugar it can provide energy to cells and it can then be converted to fat however your body doesn’t really want to digest protein any more than it has to all right so if you’re at a starvation level or you’re just not quite at where you need to be in calories it may convert a lot of protein to glucose because that’s about the only way you can use it for energy what it really wants to do with protein is like maintain and build muscle and skeletal and etc structure like the so the first duty of protein is is structural in the body your body doesn’t really want to digest it unless it’s like okay I’ll now I have to so if you that’s one reason Kido it works so well as if we’re getting enough fat excess protein no one’s really done a definitive study to determine if I have 300 calories of surplus protein beyond my needs today what and beyond the structural needs the caloric needs whatever what does the body do with it it may be I’m not saying it does it may be that at least some portion of it is just a script eliminated piss it out crap it out whatever we don’t want it we know it’s not worth it we don’t need the calories etc however if you’re pushing your calories to the point of maintenance for your weight then your body is very little incentive to divest itself of the fat that is on your body that’s being held your body was made to store fat so that you could live for a week without eating that’s how humans evolved all the research that’s gone into developing modern ketosis diets has determined that that is the case that’s why intermittent fasting whether it’s what I do which is daily intermittent fasting by putting my eating window in between four and six hours or some people do fasting or they do like two days or three days or more and then they eat again and they do that every once in a while all of that is mimicry of man running around clubbing something beating something chasing away predators and busting a bone open and sucking the marrow out and then putting on body fat stores and then having to go a day or two or three living off the body fat stores so the body is designed a whole lot of that fat and it’s greedy about it and it always like okay we’ll give you some back when there’s a caloric deficit okay alright doesn’t want to do it now can we trick it a little bit can we get a little bit of a metabolic advantage with low carbohydrate high fat probably but it’s probably this much and not this much and again here’s the danger you can eat as much as you want as long as you stand on the carbohydrates okay so now this person goes out and eats a half a freaking pound of pepperoni they eat ten slices of bacon for breakfast that’s 1,300 freakin calories and they’re trying to lose let’s say a pound a week how the hell are they gonna burn 3,500 calories when they’re consuming an extra thousand every day beyond the rest of their meal plus they’re eating a handful of cheese plus they’re eating a handful of pecans handful of a constant ounce 200 hour ease right that’s not a big deal I ate eight pecans a lot with my diet I really do like I love pecans of my salad but I run an app the app I posted yesterday I’ll posted the links again today called the key to that app and I’ve kind of look and go okay well today I’m gonna be a little bit over on my calories through what I have allotted myself so I’m gonna pull that back instead of an ounce go into that salad to a half house that’s what I’m talking about what I thought I’m not talking about starving myself I am never hungry but I’m talking about being mindful of what you consume and I will bet you for all of the shit like well there might be no extra carbohydrate in your half-and-half or maybe you need to look at this supplement I bet you 90 percent or more of people to say well I lost a lot of weight and I got down to here but I need to go a little bit lower and I’m stalled and I know I’m standing under 20 carbohydrates and you know by then you can probably be up to 30 and 2530 somewhere in there still be okay if you are paying and being mindful to diet but when you look they’re taking their olive oils you put another salad on glunk glunk glunk glunk glunk G there’s 700 calories good job but you know so-and-so said I don’t care what so-and-so say there is some control point to the thermodynamic equation of calories and calories out now what I do think is potentially possible no one’s really studied this cuz no one’s interested in weight maintenance they’re interested in weight loss and so all the money is it may be in fact the case that when you are at weight like I am happier this way that you can exceed your caloric consumption and as long as everything’s healthy and right with the body the body says we don’t need you know we’ve got 14 percent body fat something like that a 10% 12% somewhere in that range we’ve got a good storage of body fat this being that we’re running the show for is consuming lots of calories in fat every day we’re at a time of Plenty we don’t need anymore and expels it I think that’s possible but if you’re gonna take a drawdown on the battery which is what fat is in energy battery with a surplus it’s not happening and you can convince yourself that it is but it isn’t it’s water loss etc and there’s a point where you think well I can do that but the reality is you’re eating more than you should maybe but you’re so effing fat that you’re burning a lot more calories than you think you are if you’re not tracking things this is the other thing that burns you with your calories guys so I could eat much I want you do because you’re fatter than you want to admit and that fat and moving that fat around and existing in your body just pumping blood through your fat ass all day long right it’s burning more calories than you think as you lose weight what they’ll say is well with keto your metabolic rate doesn’t fall the rate and the total are not the same okay they would be the rate is per pound of body weight the total is per pound of body weight times body weight got it all right so that means if we were 250 pounds and now we’re 225 pounds even if the rate is constant what we’re multiplying it by has gone down and we need to reduce the caloric allowance now again you’re not gonna starve you’re not gonna feel hungry if you eat a well-balanced ketogenic diet but if you think you can pound down you know a half pound of bacon a half pound of pepperoni and a half pound of cheese plus your meals plus snacks and put you know instead of like measuring two tablespoons of half-and-half or cream into your coffee blue blue blue blue blue and put in a quarter cup of the shit if you think you can constantly make like alfredo sauce chicken and you’re actually eating like 1700 calories and one little bowl of chicken from the sauce and you think you’re gonna lose weight you’re kidding yourself and the dangerous thing and the reason I’ve gone long.they is the initial success you have because you’re burning Sully damn calories and because you’re driving so much water will convince you you’re right and it will sabotage the shit out of you and next thing you know you’ll be back to eating pizza and you’ll be fat again ask me how I know so I’ve been through this I’ve read the science on it I don’t think the science is complete and I don’t think it says the in as simple as the diet like you know dietitians would say well if you burn eighteen hundred you need 1,600 200 a day and if you do this town of God you’re gonna change it all I don’t think that’s quite the case and I think that maybe we can have more protein as far as calories than maybe the equation would say and I don’t think anybody’s really got it in truly studied it while controlling the macros for both loss and maintenance and then there’s a thing in the middle there right there’s loss what were fat as hell there’s maintenance or at weight there’s this last little five ten pounds and I don’t think any research has been done there at all so we’re gonna have to do it for ourselves but track your freakin calories and when you stall do a sanity check check what you’re burning now without your new weight and I bet you’ll figure out 90 percent is fine you need too much food sorry I know nobody wants to freakin hear that but nobody generally does want to hear the truth but that’s all you’re ever gonna get here at least as I understand it remember guys do something about this this is the number one health risk in America obesity it’s killing more people that drugs guns cars put together go into your going to your bathroom look in that mirror that person is the answer or the cause of all of your problems whether it’s weight loss or anything else and as far as the weight loss thing get on a plan and that scale will become your friend instead of your enemy

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