How Does The Keto Diet Work? Reversing Insulin Resistance To Weight Loss

How Does The Keto Diet Work? Reversing Insulin Resistance To Weight Loss

how does the keto diet work as the keto
diet is getting more popular it’s having more people have great results it’s
popping up in media in various places but the most common reaction is people
looking confused they shrug their shoulders and they say this seems really
weird it seems to help people but we better hold off so today we’re going to
talk about how it actually works so that you understand why and you can do it the
right way coming right up am dr. Ekberg I’m a holistic doctor and a former
Olympian in Decathlon and if you’d like to truly master health by understanding
how the body really works make sure that you subscribe and hit that notification
bell so that you don’t miss anything so in a nutshell the keto diet or the
ketogenic diet is when you get your body into ketosis how do you do that you
reduce carbohydrates so that your body starts burning fat and a byproduct of
burning fat are ketones which is a great supplemental fuel for your brain so when
carbs are scarce your brain can run up to 75% ketones and that’s how the body
has adapted to survive in times of starvation and when the body gets better
at burning fat then obviously you burn some fat off the body and you lose
weight that’s why it works but let’s talk about some of the more intricate
mechanisms that people are confused about so the body has three sources of
fuel three primary sources it can also burn alcohol and glycerol and ketones
but the primary fuel are carbohydrates fat and protein carbohydrates they are
sort of quick they absorb quickly they burn quickly and they go away quickly we
have a very limited ability to store carbohydrate fat is our long-term fuel
it is like you put log on the fire and it
earns and keeps you warm for a very very long time and protein is for muscles
muscles perform work they’re necessary for our survival in terms of moving
around and producing work so we don’t want to touch the protein unless we have
to we don’t want to burn the protein in the muscles but if we have excess
protein in the diet we can also use that for energy so the body can store fuel in
different forms it can store a tiny little bit of carbohydrates as glycogen
about a day’s worth it can store almost unlimited amounts of fat and it can
store protein in the form of muscles but like we said you don’t want to touch
that unless all other options are exhausted fat is the body’s preferred
and most efficient storage form of fuels so excess carbohydrates are going to
trigger a strong insulin response and insulin is going to take the
carbohydrates out of the bloodstream and into the cell and whatever we can’t use
in this moment which isn’t very much is going to be stored as fat fat is also
going to be stored as fat and protein if excess is also going to be stored as fat
so everything that is truly excess get stored as fat but the tendency to store
these depends on how much insulin they trigger the more insulin we have the
more the tendency is to put the fuel into the cell and since carbohydrates
trigger the most insulin then they have the highest tendency to store fat to
store excess fuel and fat has the lowest tendency to store fat so what that means
is when we eat fat we use it and we get full for a long time and we don’t tend
to store very much because there’s still some body fat that we can use for fuel
protein has a low to medium tendency to be stored the excess can be
store if we eat a lot of it then we say it’s a medium tendency to store it
because protein in excess also triggers insulin low to moderate amounts of
protein does not trigger any insulin so that’s the basics that we need to
understand about how the body uses fuel for energy how it stores it and how
insulin plays into that now this system is setup for survival and humans have
been around for a long long long long time and other animals on the planet
have been around even longer and for all of that existence there have been
periods of feast and famine we’ve had periods where there was more food and
we’ve had periods where there was less food and the body is set up to store the
excess so that when we have a famine when we have less food we can use the
excess we can retrieve the stored foods and survive when there is none available
we have this cycle this ever ongoing cycle of regular variation where we
store we use we store we use feast famine feast famine and as far as I know
there is no animal on the planet that has ever had an exception to that that
they’ve had periods where they could eat a little more and they’ve had periods
where they had to burn some of the fuel off the body where they get a little
skinnier and this has never ever changed to my knowledge until modern times
primarily after the Industrial Revolution after 1850 but especially
after World War two went pretty much every country today don’t have much
famine so we have a totally new situation we’ve had something now today
that we’ve never had before and the body is perfectly set up for surviving feast
and famine it knows how to deal with not having a whole lot of food and then have
periods with more food it knows how to deal with that change but it has no idea
how to deal with a constant feast it’s never encountered that it doesn’t know
how and then what makes it worse is that we’ve changed the type of food not only
is food fairly abundant but it has gone from whole food from a hunter-gatherer
scavenger feed off the earth to agricultural and processed foods where
we’ve gone from low-carb two high-carb from somewhere maybe around 10 to 20
percent carbs all the way up to 50 60 70 percent carbs and the majority of those
carbs are processed they refined they have even stronger influences on insulin
and they have less nutrition so we’ve changed the rules and because of this
and because we never have a famine because we eat more carbohydrates
because we need more processed foods the amount of insulin responses are
astronomical compared to what we’ve had in the past and not only are they high
but they never let down because it’s always a feast so what happens now is
when insulin is always abundant we get insulin resistance and how common is
that well the official numbers are that somewhere around a third of the
population or so is insulin resistant but those are only the documented cases
them pretty advanced cases if you look at if you understand insulin and you
understand that being overweight is almost 100% synonymous with having
insulin resistance then you understand that according to the CDC 87 percent of
the population is overweight that means 87 percent of us at least
have some degree of insulin resistance that’s how prevalent this is so then we
take that and now we add sugar and gray and we add the fact that we’re eating
first three and then we’ve increased that to four five six meals a day
because we’re encouraged to eat small meals and frequent snacks to top off the
blood sugar so now what also happens is we become carbohydrate dependent we keep
putting in that fuel so often for so long that it becomes the body has to get
rid of that because high blood sugar is dangerous and because we’re putting in
so often the body has to get rid of it the body becomes dependent and it
doesn’t know really how to use any other fuel in a in a proper way so now when we
top off our carbohydrates every two hours we are told to give our kids
cereal for breakfast and a mid-morning snack and a high carb lunch in the
mid-afternoon snack and an after-school snack and then a dinner and then an
evening snack now this is what happens to the blood sugar we get a blood sugar
roller coaster we are topping it off every couple of hours and with all of
that carbohydrate and that frequent feeding then there is no incentive for
the body to burn fat why would it we have to always ask ourselves why is the
body doing this as the body stupid or is it intelligent is that doing what it
needs to absolutely so it has no incentive to burn fat because there’s
all these carbohydrates all these starches all these grains all the sugar
all the cookies and waffles and crackers coming in every couple of hours and that
of course fuels the incident insulin resistance so we become more and more
insulin resistant and what happens then with insulin resistance is that the
trend the tendency for the body is to be in a storage mode because there’s always
carbs coming in we got to get rid of the carbs we got to put those carbs out of
the bloodstream because they’re dangerous in the bloodstream and into
the cell the cell gets enough the cell doesn’t want
it increases become more and more insulin resistance but what this means
is that everything we put into the cell because it’s a one-way trip we can’t
retrieve it so not only are we carb dependent but we don’t even know how to
access the fat if we wanted to because it’s like a revolving door that only
goes one way so that’s the problem this is what we have done that’s how we have
changed the rules Nature has set up rules and we change them three ways we
change them first there was used to be famine now there’s no famine we used to
eat pretty low carbohydrate now carbohydrate is the dominant fuel source
for us and we used to have a mix of fuels to use and now we are carbohydrate
dependent we don’t know how to properly use those other fuels so we’ve changed
the rules and kido is the reason keto is so popular and so
effective is that it is the solution for an insulin resistant world when almost
everyone is insulin resistant then we have to have a tool to undo that insulin
resistance and the more insulin resistance you are the stronger and more
powerful the tool has to be for some people it’s enough just to reduce the
carbohydrates but for a lot of people that’s not enough they have to reduce
the carbohydrates dramatically they have to get the carbs way way way low before
the body realizes it has no other source of fuel it has to start burning fat and
it will eventually if forced strongly enough so keto is the solution for
insulin resistant world when we reduce carbohydrates eventually the body will
find other sources of fuel and what are those sources will fat obviously when 87
percent of us are overweight that means we have hundreds of thousands of
calories per person stored on our bodies in the four
fat but we can’t get to them with excess insulin and with a constant flow of
carbohydrates so when we reduce the insulin now we get access to those
stores we teach the body to become fat-burning and as a result we also
produce ketones whenever we burn fat we produce ketones the more fat we burn the
more fat adapted we become the more dominant fat becomes as a fuel source
the higher our ketones go and we can verify those ketones so for a lot of
people it’s you don’t have to get very fancy if your hunger goes down and you
lose weight and you can go longer between meals without being hungry then
you don’t probably have to measure ketones but if you think you’re doing
the right things and you’re struggling a little bit
or maybe plateauing then you need to measure ketones to verify that what you
think is going on is actually going on so doing keto getting in ketosis means
that typically you’re gonna eat some around 75 percent of your calories from
fat 20% or so from protein and about 5% from carbohydrates that means you need
to cut out sugar and grain and all starchy food because if you eat any of
those then you will send that number higher than 5% it needs to be as low as
5% in order for the body to be forced to start looking for that other fuel that
it’s forgotten how to use 20% protein is meat fish chicken nuts etc 75% fat comes
from avocado nuts and fats and oils so it’s not about eating more fat it’s
about eating less carbs and then you just want to increase your fats so that
you get full you don’t try to eat more fat if you’re full you need to get
satisfied otherwise you’re confusing your body and
putting it in a state of deprivation which is not sustainable so there are 10
steps and we’ll go through those so you understand these really really crystal
clear so step one is to change your fuel supply that means reduce your
carbohydrates and you want to do that gradually so your body has a chance to
get adapted a lot of people try to go cold turkey from 60% high processed
grains and sugar straight down to 5% and their bodies can have a shock and they
feel terrible for some people they prefer to do it that way they’d rather
suffer a few days and be done with it others you can do it slower and not have
to go through that suffering number 2 as you do that your body becomes fat
adapted it learns how to use fat again as another source of fuel as you start
using more fat than whether it’s from the body or in the diet you lessen your
carb dependence that means you get less cravings and now because you eat less
carbs you trigger less insulin you’re allowing the body a chance to reduce the
insulin resistance number 5 as insulin resistance goes down now you hit access
to the body fat and this is the key this is the magic that you get fat adapted
you lose insulin resistance and when you have access to your body fat now your
body has an virtually unlimited fuel supply the reason that you’ve been
eating so much is that your body doesn’t know where the energy is you confused it
with all that sugar and insulin and it stashed away all the fat for future use
but it couldn’t get to it now that you’re starting to reduce insulin
resistance all of that energy becomes available and you have an unlimited
source of fuel which means that you don’t get as hungry why would you have
to eat if you have unlimited fuel on your body the body doesn’t care if you
get the fuel from what you eat or from the body and that’s the beauty of
getting fat adapted that’s what most people miss when they’re shrugging their
shoulders and they’re saying well we don’t understand how this works and
maybe it’s about calories yes it’s about calories but you have all those calories
on your body you just don’t know how to retrieve them until you become fat
adapted as you have less hunger you will eat fewer calories and this is obviously
key but you can’t start there this is where all yo-yo diet programs fail
because they try to reduce calories without becoming fat adapted and without
reducing insulin resistance if you reduce calories without addressing those
now you get hungry you feel deprived and you lower your metabolic rate you feel
terrible and you can’t sustain it but when you have access to body fat now you
eat less because it feels like the natural thing to do obviously now weight
loss follows if not immediately it will eventually when happens now also as you
start reversing syndrome X you start reversing metabolic syndrome so the high
blood pressure and the high cholesterol and the cardiovascular disease and a lot
of the cholesterol values PCOS and man boobs and a lot of these different
things are starting to reverse without you really trying because you’re
addressing the root cause which is insulin and processed excessive carbs
and number 10 is the key there is no deprivation this is why this works and
this is why it’s sustainable unlike any other deprivation diet you cannot
deprive yourself for the rest of your life you cannot deprive yourself for a
period of time and expect not to go back after doing it for a
period of time the keto diet addresses the root cause
so it’s sustainable because you find a natural pattern of eating at this point
most people find that three meals a day is too much because you have all the
food on your body you can take a meal off your body you don’t have to eat all
three meals and as you do this you can start finding imbalance and you start
finding that one to two meals is plenty for most people once you’ve lost all the
weight then you can start eating twice a day it doesn’t really matter but this
allows you to find the balance that’s right for you quickly getting back to
these numbers the 75% fat 20% protein 5% carb this is not something that you have
to sustain you have to sustain the low carb in order to reduce insulin
resistance but as you start burning more fat off your body you don’t have to eat
so much fat because you already have the fat on your body on a 2,000 calorie diet
75% is 1,500 calories that’s about 165 grams of fat you probably want to try to
eat that in the beginning while your body gets fat adapted but once it is fat
adapted and your hunger reduces then you keep the carbs low but you just eat as
much fat as you need to get full so can you do the keto diets for the rest of
your life I think you can I think it would be safe do most people have – I
don’t think so I think for a lot of people with a strong genetic
predisposition toward insulin resistance and a very strong predisposition to
gaining weight then keto might be the best lifestyle keto and intermittent
fasting might be the best lifestyle for them to sustain but a lot of people who
aren’t so far over on the insulin resistance spectrum they might find a
balance that is outside of ketosis they might get into ketosis
once in a while or a lot of the time but I don’t think they need to be there all
the time they can develop a balance somewhere in the low carb area maybe 50
70 80 grams of carbohydrate today personally I don’t need to be in ketosis
but I am in ketosis most of the time because that’s just the way I eat but
also I don’t worry about it if I feel like I want to have some potato but
that’s based on my personal genetics that’s my personal body type
it starts with learning and understanding the mechanisms and then
you try out what works for you and you find the balance that provides the best
function and the best health in your case if you enjoyed this video I’m
pretty sure you’re gonna love this one thank you so much for watching and I’ll
see you in the next video

46 thoughts on “How Does The Keto Diet Work? Reversing Insulin Resistance To Weight Loss

  1. Hi Dr. Ekberg, I found a simple and cost effective way to eat 80% fat and 20% protein, while on Keto. I follow the Keto-16 variant, so I don't need a ketone blood meter, I will always be in ketosis with 16 carbs or less per day. However, I found that I was eating more proteins than fat, because even fatty cuts of meat had more meat than fat. Well, I went to my supermarket's meat section and they packaged me what they call suet (offered in winter for people to feed birds). It's just the fat trimmings from their steaks, that they probably have to get rid of some how. They sell a pound of steak fat trimmings for just ninety cents ($0.90 lb). I cut up 4 ounces for a meal and pan fry with seasonings. I'm not sure if this is a desired way to get fat, but it seems better than fatty cuts of salt-laden bacon. So each serving costs less than 25 cents.

  2. Thank you doctor.iaske and want say diet cause vertigo to me it comes between time to time wherever iturn my head things turn .sometime ifail down .why that doctor?

  3. Keto or carnivore? Is it bad yo eat spinachs and avocado? And very confused about the carnivore people that say that spinachs avocado and nuts(macadamia pecans almonds) are toxic or that the plants dont let you absorb nutrients pls dr ekberg can u answer this questions? Im pretty sure a lot of people have doubts about this topic👌 thanks 🙂

  4. Dr. Ekberg, I just wanted to thank you so much for your help!

    The numbers are in. I went from 248 lbs to 182 in about 6.5 months and my BP, sugar levels are in the normal range. My BMI, fat, visceral fat and muscle mass are now in the normal ranges, with some mid-normal and some upper-normal. I still have 5 lbs to go. I went on keto because I was overweight and my BP entered hypertensive critical. Instead of buying into a lifetime of prescription medications, I took Resveratrol 500mg to drop my BP's Sys & Dia numbers by both 20 points, which took me out of critical range. My ocular eye pressure was also high, and that leads to vision loss. I took eye pressure supplements to drop that for a while. I'm off of both Resveratrol and eye pressure supplements. Keto and IF 18/6 did the rest.

    I should have taken collagen and hyaluronic acid supplement capsules early on so that my skin flourished as I lost weight. I lost 1/4th of my mass and I am near my target weight, however, I did not start collagen or facial exercises until the last month and a half. I am playing catch up now to remove some wrinkles that are trying to show my age. I replaced a bloated face and neck with a lean face and neck that needs a little repair. Following the Leda Lum video exercises for my face and neck work wonders. My kids were fearing that they were going to lose their dad in a few years. They now say that I now look 5-10 years younger than the 58 I am now, and I am on track to look into my 40s again after all is said and done.

  5. You explained it well…It is pretty much a low carb diet and you replace the carbs with fat…not confusing at all…and if you exercise it works even better!!

  6. Thank you! My doctor complained about all the fat. In spite of the fact my blood pressure was down to normal. For the first time in 5 years! My sister who is very insulin resistant. Who just got off metformin from lowering her carbs. Tells me it's not safe and not a life style.

    But i feel great my weight is back to my early 20s! I eat beef everyday. I'm a little concerned about that and heart disease. But I love beef! 😣

  7. Any idea why my BP rises when my blood sugar drops ? My resting blood sugar is around 110. When I get it down into the 80s, my BP rises for some reason.

  8. I have realized that OMA IF and keto is best, but so many you tubers do the all potatoe diet and loose a lot of weight so why does this work?

  9. Thanks doc for all your videos. I credit keto for having reversed/cured my diabetes, but still not clear about the workings of insulin in regards to fat storage and energy. How is glucose used as energy by our body? Does glucose have to enter into our cells to be burnt as energy? If so, then why would insulin be considered a storage hormone if its assisting a fuel to enter a cell for for its energy? If insulin was a storage hormone wouldn't it be already inside our cell and converting the delivered glucose into fat? But insulin is outside our cells, no? Or does insulin go inside the cell with the glucose? Hopefully, you can create a video to explain all this.

  10. Many thanks for this vid…A friend is type 2 and started on Monday and her fasting morning glucose has lowered from 150 to 110 She is ecstatic 😁 I've shared multiple vids of yours over last 60 days and spoken of my own keto journey. Once again your a true blessing to the world we live in. ✌❤👏👏👏👏

  11. If my Blood Glucose is above 10 mmol/l but my ketones are above 1 (often above 2), does it mean I am on the right path? With Ketone, does it mean my body produces low insuline?

  12. Great Video Dr. Ekberg!!! You're saving lives each and every day. If you don't mind me asking, what was your path to becoming a holistic doctor?

  13. Previous generations who experienced WWII and famine had a better health than recent generations. This also shows that this abundance of processed food and modern style of living is not healthy.

  14. The Body will only start burning protein after all the Glucose and Lipids are used,and that depends on how much fat a person has, that could take months to do.

  15. I was really skeptical of the keto diet, heck I had tried everything. From a no fat diet (back in the 90s) to counting points and calories. And I always thought the problem was me and my inability to control my self. I was always hungry on any other diet and my blood sugar would fall as soon as I would get a little hungry. On keto I am able to have lots of self control and no more blood sugar drops, I love it and its working! I started at 312 and I'm down to 267. I feel like I'm gonna get it done this time, I'm going to lose the rest of this weight. Thank you keto! And thanks to the people who promote and educate people on keto! Thanks Dr. Ekberg!

  16. Hi, Dr. Ekberg, if I’m doing heavy weight lifting does my protein stay at 20% or have more? Seems like 20% is low if you’re training hard.

  17. Many thanks, it's workig for me, 20-4, and losing around 1 pound per day, feel okay, not hungry, I make beef rich stews (they're perfect for this diet), berries, avocado, boiled eggs and lots of fish and vegetables.

  18. "When you lower calories and you haven't fixed the other issues you will feel hungry and deprived." YESS THIS! When people say keto diets aren't sustainable I'm like ya ever tried counting calories with PCOS and IR? You are so hangry and want to eat everything and everyone! Take that Jillian Michaels.

  19. Another great video! I’m pretty sure I am fat adapted with daily IF for 20-23 hours. I easily become full when eating my OMAD but have been plateaued for several months. Should I try Carnivore?

  20. I wish you could get an award. Your videos have improved me so much. I realize my workouts was depleting my energy from carbs, so I take everything slow now besides 5 minutes hit. I learned all that from you 😊 I prefer to keep my protein high at least 90 grams. When I went less before on keto I lost hair and muscle, it was horrible. I am not risking losing anymore muscle. I have been in ketosis for a while now and feel great. Following you and doctor Eric Berg's advice, I am feeling great while in ketosis. I am drying fasting this Sunday until Tuesday. If I don't feel it Tuesday I am jumping on keto but with smoothies only. I feel good at what I did today, eating 3% carbs, 100% protein, 34% fat. I feel great. I also eat my blood type diet only besides pepperonies or flax seeds sometime, but rarely. I am in ketosis and my energy is off the chain. This percentage is working for me. I also drink close to a gallon of water or green tea a day. My vitamin are brain fog pills which are natural (they work) , one a day vitamine, fish oil pills, biotin, and collagen powder, and sometime I take whey protein. I already liking 2 meals. Do it matter if you don't eat enough calories, be under 1000. I feel good and don't need much food. I don't feel like I need alot of fat.

  21. I have a question if staying under 10% carbs and staying at 100% protein and no more than 40 grams of fat okay on keto when you are at least 160 lbs? If I lower my protein my hair falls out, and I lose muscle. It happens every time. My carbs have to be way low before my body eats the fat on my body.

  22. Tack för det jobb du gör. Jag har följt strikt lchf/ keto i 9 månader, och lärt mig mycket under den tiden från dig och andra förespråkare. Jättekul att se att du ökar din följarskara här på youtube – ett bra kvitto på att du gör ett bra jobb! Grattis

  23. Ketones are another fuel source? Or simply a type of the source “fat”?
    Alcohol AND glycerol, did not know that. Wondered if alcohol was the only other fuel source! But is glycerol actually an alcohol though?

  24. 7weeks in now. Went from 220.6 to 196.8. Fasting glucose still around 150 in the am but trending lower, ketones now solidly 1.5-3.5. Insulin, glipizude and metformin gone. I don’t need meds to store the fat. I already see lower glucose after eating so my IR is slowly improving. Doing 18:6 every day, and 3 omad in the last week. Today I’m halfway through my first 48 hour fast. Feeling tons better.

  25. Hello Doctor ..You are an amazing person .I keep watching your videos and follow your information about everything , may God bless you always.Amen.

  26. I watched patiently every of your videos and left sometime some comments on them! Your amazing approach and explanation to these issues are very remarkable and very teaching moments for me! Many of these things I already know, but I felt pleasure to listen them again from you! I deleted all of my subscriptions about health from other guys, only your videos remain on top of the list of my interest! You have very genuine approach of solving problems and I admire it! Nobody, just nobody, can accuse you of any bias! THANK YOU AGAIN DOCTOR EKBERG!!!

  27. Best explanation of keto 👍🏼 more and more people are going low carb/ whole foods/ Keto thats awesome 👏🏼 thanks for teaching / sharing with us ✌🏼😎👍🏼

  28. God Bless you are great encouragement to us to press on to stay on Ketones follows you about seven months my sugar is normal and I lost 18 lbs though I did not eat any carb only one boil egg and bacon and supper 4oz meat and salad walking for 45 minutes it took long time to loose weight.Yes ketones I found very easy diet

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