The Truth About Low Carb Diets

hey guys this is Philip and today you're going to be learning about the truth about low carb and ketogenic diets I'm here in a national park in Seoul Korea as you can see well there's not too much to see just a bunch of trees and yeah in today's video I'm going to be breaking down why low carbohydrate diets aren't actually superior when it comes to fat loss so let's talk quickly about the hype around low carb diets low carb diets are super popular these days and are marketed by a lot of people as a quick fix to fat loss thousands of people around the world get incredible fat loss results from following a low-carb diet and that's because you can drop weight that's because you can drop weight really really quickly when you do a low carb / ketogenic diet but many people have the impression that these are for some reason better for fat loss so the truth is that when we look at low fat diets and low carb diets both diets are gonna help you lose fat as long as you're eating the same amount of calories and the same amount of protein in total both of the diets are gonna work just as well over time so if you're watching this channel then chances are that you do resistance training you're lifting in the gym right you're trying to get some gains you're trying to build muscle you're trying to look good after you lose the fat you don't want to look like a skeleton and fair enough so here's the kicker when it comes to a low carb diet this isn't going to be optimal for retaining your muscle and building a muscle when your resistance training and you're doing exercises like squats especially if you're doing a kind of like a bodybuilding style type of training this is a very glycolytic form of exercise what glycolytic means is that it requires a lot of sugar carbohydrates basically turn into glucose and glycogen in your muscles and they help to form the specific form of exercise so although you can fuel your body from ketone bodies which are the off product of burning your own fat for fuel and of course you can feel fine if you're not eating a very high high carb diet and you're just having some carbs are the problem is is that the more resistance training you do the more demand your body has for carbohydrate the more useful they are going to be for you if your strength training and resistance training on a frequent basis carbohydrates are also important for keeping your thyroid strong and active it's important for keeping your muscle because if you eat carbohydrates before your workout and your body needs lots of glucose I can get it from the carbohydrates that you've given it and it's not going to go into its own of muscle stores and and turn that protein into sugar now this isn't to say that you can't train in a fascist state I enjoy doing so myself but it is something to keep in mind if you were very very physically active so another problem with a ketogenic or low carb diet is that it's going to increase cortisol levels so cortisol is a stress hormone when you decrease your carbohydrate intake straight away your body is going to be more stressed right so a ketogenic diet mimics a starvation state that doesn't mean it's necessarily unhealthy but when you drop your carbs your cortisol is going to increase you're gonna feel stressed you're going to have lower testosterone levels and yes it is true that over time as your body adapts to a low-carb and a ketogenic diet these things are going to sort of neutralize and you're not going to be as stressed but unless you're willing to give your body months and months and months to acclimate to an entirely new physiological way of processing energy then doing a ketogenic diet or yo-yo dieting from low carb two high carb is probably not something you want to be doing unless you're the type of person that can really really commit to long-term ketosis and maintaining that low carb diet then chances are this is what's gonna happen and I've seen it happen so many times you're going to do it for a few weeks you're going to push through by dropping your carbs just by sheer willpower and then you're gonna give in you can a binge you're gonna go back to your old cycles of eating too many carbs too much junk food too many carbs and fatty food too many calories in general and you're gonna screw up your results I think that it's much better to formulate a diet and a lifestyle that allows you to eat foods that are tasty and enjoyable at the same time is sustainable long-term and helps you attain your goals to find your carbohydrate intake requirements all you do is calculate your protein needs for example one gram per pound of body weight then your fat requirements for example 03 grams per pound of body weight and then the remainder of your calories simply come from carbohydrates you want to gain weight you up the carbohydrates you want to lose weight you lower the carbohydrates because your protein and your fat are gonna save the same now for the really extreme low carb um zealots which say that low-carb diets are better for fat loss first of all we need to distinguish the difference between a low-carb and a ketogenic diet a ketogenic diet typically doesn't increase protein more than 0

7 grams per pound of body weight and that's because too much protein is going to essentially kick you out of ketosis too much for it to be considered a ketogenic diet a ketogenic diet is very high in fat moderate protein very low carbohydrates a low-carb diet has a slightly more subjective sort of wishy-washy definition it could be 200 grams of carbs per day you know it could be 50 grams of carbs per day it's just a lower carb diet compared to most other diets out there so low-carb diets and many studies tend to show superior weight loss but the reason is because of something called the thermic effect of food so carbs fat and protein require energy to digest however protein requires much more energy to digest upwards of 20 25% so what that basically means is that the more protein you consume the more energy you're going to be burning low-carb diets because they're not extremely high in fat tend to compensate by being very high in protein hence having a higher thermic effect of food as well as people on these low-carb diets having a reduced appetite because protein decreases your appetite so that's one of the main reasons why people get very good results on a low-carb diet the same can be seen with a ketogenic diet just by different mechanisms that process of using your own fat and fat from food for energy and turning it into ketone has been shown in some preliminary studies to decrease your appetite and many people around the world say that that state of ketosis helps keep their appetite down so both the low-carb and the ketogenic diet make it more likely that you're going to eat less calories and that is why you're going to lose weight quicker if you're not tracking your calories in most cases however when we look at one of the best design studies in metabolic ward study what they found is that they compared to a standard American diet which is shit high in carbohydrates which is supposedly bad for you and they compared that to a ketogenic diet both groups had calories and protein matched and what they found is that over four weeks both groups lost 11 pounds of fat the ketogenic group lost more water weight and weight in general at the beginning because carbohydrates hold onto water in your body so that was to be expected that at the end of the four weeks both groups lost the same amount of fat now you're gonna have some people argue that the ketogenic diet is better for your metabolic rate they'll say things like the ketogenic diet increases mitochondrial biogenesis and more mitochondria the birth of more mitochondria leads to an increase in metabolic rate now this is kind of true I guess when you you know mitochondria utilize energy they give us energy through ATP but when you look at the study over four weeks it found that there was the same amount of fat and the increase in the metabolic rate was slightly higher in the Kido genic group but it was barely detectable just detectable using the best equipment and technology they had so any increase in metabolic rate from the ketogenic diet is insignificant why some people may find that they have increased energy expenditure on a ketogenic diet is maybe they just feel more energetic so they tap their leg more at their office they walk around more during the day and it's that increase in energy expenditure which is the reason for their fat loss now here's who should do it if it works great for you if you feel amazing on it if you feel like it's something sustainable for you long term go ahead and do it I'm not telling you you can't I'm not telling you it's inherently dangerous if you do things right if you get enough micronutrients in your diet there are even some benefits of the ketogenic diet low carb diet for the health of the brain potentially inflammation and many other diseases there's a lot of research going into that but for most of us average Joes just trying to build a bit of muscle trying to get in shape eliminating one entire food group for the rest of our lives is certainly not realistic right it's socially as well you know it's more difficult to live like this and if you can get the same results by eating more delicious food then why wouldn't you do that it's a no-brainer so my suggestion to you if your resistance training if you're trying to lose fat if you're just trying to find a way of eating that sustainable for you I recommend eating Whole Foods right trying to minimize the processed junk but consume some carbohydrates don't get into the mindset that they're going to make you fat somehow because of them spiking insulin okay the research really does not support that no matter what anyone says well no matter what their credentials as of now and it might change in the future but as of today 2018 the research is very clear that the low-carb diets are just not better so that's so guys I hope you enjoyed the video please leave your thoughts down below in the in the comment section and I will see you guys in the next video have a great day peace out from soul

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