Intermittent fast vs Keto diet – Which one is for you?

Intermittent fast vs Keto diet – Which one is for you?


– Good evening and welcome to
Wednesday Night Wellness Live. I’m Dr. Andrew Merrill here at Nightlight Chiropractic
in downtown Orlando, and each week we do a video like this this Wednesday Night Wellness Live video, so that we can answer
our patients’ questions that they give to us each
week en masse, right? So we get a bunch of questions. They all seem to have a
common theme that week. I don’t know if it’s due
to what’s on the media or due to what’s going on in the world, what’s going on in their life, but every week we get tons of questions, and they all have a common theme. So, we do these videos
so that we can answer those common themed questions. Now, as I do this live
video, if you have questions, you can ask them in that
comments box underneath. I will see them, I will answer them live to the best of my ability,
and we’ll go from there. But, tonight I wanna talk about diets. Right, so a lot of patients who come in, they wanna know what we
recommend for a diet. They’re not just trying to be healthy. Sometimes they’re just
trying to lose weight. Sometimes it’s a combination of trying to be healthy and losing weight. And, so we’re trying to give
the best advice that we can, based on the research, so that
our patients are, you know, doing this right diets for them. And so, two of the most common diets that we see coming through
right now are the keto diet and the intermittent fasting diet. And they’re coming from all
different kinds of sources. They’re coming from a variety of books that are out right now
and popular right now. And so, I wanted to quickly cover the differences and
similarities between the two, but also, why we recommend
one verses the other. And, before we even get
into it, I gotta kind of preface this with, people
get pretty passionate about this stuff, right? So, you’ll read a book, or
you’ll read a news release. You might read a research study that says no this is the way it has to be, and it doesn’t have to be that way, right? So, it’s okay if you disagree
with what I’m, you know, the research that I’m quoting, with the path that I’m taking, with the determinations that I’ve made, based on the research that I’ve looked at. But it’s not a one shot deal. It’s not a one-size-fits-all here. So, if you do it your
way and it works for you, keep doing it your way, right? If it’s going well, just
keep doing what you’re doing. So, let’s go over the
keto diet first, right? So, the keto diet is basically a means of decreasing your carbohydrates, right? So, let’s call it the no carb diet, because the idea is to get
your carbohydrates way down, so your body goes into
something called ketosis. And ketosis is when your
body starts to burn fat, your fat, the fat that’s on you for fuel, and then uses that in place of the sugar that it’s not getting from
the easy carbohydrates that it turns into sugar. And so, when your body goes
into that ketogenic state, and its burning this fat, a whole bunch of things
happen to you metabolically, and I wanna go over that
with you here real quick. So, one of the things
that happens to you is that you get very quick
weight loss very fast. And part of the reason that you get that quick weight loss so fast is that your body is burning
off a lot of water, right? You end up losing a lot
of water weight up-front, and that’s a good thing. It’s not necessarily a bad
thing that your burning off a lot of extra water that
your body’s holding on to. So, very quick weight loss within the first few weeks happens. This keto diet helps
with insulin resistance in Type 2 diabetics, and
that’s really important. So, what happens when is when
you’re eating too much sugar, you end up with Type 2 diabetes. You end up with this insulin resistance where your body doesn’t even
recognize sugar anymore, doesn’t pack it away into cells. You end up with your blood
sugars getting out of control, and you end up with this Type 2 diabetes and all the bad side effects
that go along with that. And we don’t want that. So, this keto diet
actually does a great job of helping your insulin remember this is what sugar looks like, take it, put it inside this cell,
keep the blood sugar low, and it does a great job doing that. One of the other things that it does is it lowers blood pressure, right? So, as your decreasing all
of this water in your system, you end up with lower blood pressure. That’s a great side effect right? A diet that decreases your blood pressure and decreases your insulin resistance? This sounds like fantastic. This sounds like exactly
what we’re looking for. The last thing, and this is kind of, like, off the beaten path a little bit, is it does great with epilepsy, right? So, if you have a child with epilepsy, if you’re an adolescent or
even an adult with epilepsy, there’s a lot of promising research, a lot of good research out
there already actually, that says that it will
help with your epilepsy, so getting on a diet that is a keto diet can help with epilepsy. So, if it sounds so good and it has all these good side effects, why wouldn’t we recommend that? So, here’s kind of the
downsides of that keto diet. Well, one is kidney stones, right? So, in place of the carbohydrates
that you’re not eating, you end up eating a lot more
fat and then often times, a lot more protein, and a high protein diet ends
up causing kidney stones. It’s just what happens. This is one of the risks,
one of the pitfalls, of changing, you know, the
macronutrients inside your diet. So, kidney stones is a real risk. Nutrient deficiencies or
nutritional deficiencies, vitamin deficiencies,
mineral deficiencies, is another common side effect that happens with this keto diet, and again it happens because,
in avoiding carbohydrates, you’re avoiding lot of
fruits and vegetables, right? Fruits and vegetables are jam-packed with a lot of vitamins,
nutrients, a lot of minerals, and if you’re not getting
them in your diet, then you have to supplement with them. So, as you’re giving up carbohydrates, you’re also maybe giving up
some of these other nutrients, which is not necessarily a good thing. That’s actually a really bad thing. One of the other things that
happens with this keto diet is reduced athletic performance. Now, if you’re trying to get healthy, if you’re trying to get fit, if you’re trying not just to lose weight, but also to get in shape, you don’t really wanna have decreased athletic performance, right? So, it’s decreased endurance performance, and it’s also decreased
peak strength performance. You don’t wanna have
negative anything when you’re trying to get fit. So, decreased athletic performance: bad side effect of ketosis. And the last thing, the
most important reason why we don’t recommend this
to most of our patients, is it’s not sustainable, wait, wait, it’s not sustainable, comparative
to intermittent fasting and comparative to a lot
of other diets out there. It’s very hard to get into
ketosis, relatively speaking. You have to stop eating carbohydrates or decrease your carbohydrates so much that your body will do it. Takes a period of a few days. You end up feeling terrible as
your body’s making that flip from using glucose to using
fats to support your cells. And it just makes you
feel terrible, right? They call it the ‘keto flu’ sometimes, because of all the ill effects that happen while you’re going through that process, and it’s not fun to do, and if, let’s say you’ve been on ketosis for four weeks or six weeks, and then you go out with
your friends one night, and you drink a few glasses of wine, or you end up, you know,
having a terrible night, and you eat a bag of potato
chips or whatever it is, you’re gonna fall out of ketosis, and then it’s gonna take you a day or two to get back into that ketosis. So, it’s really difficult to sustain, and it’s really difficult because small misses can end up
having deleterious effects to that ketosis. So, let’s talk about why
recommend intermittent fasting, and, again, if you’re watching this, and you’re a huge keto
supporter, that’s fine. Keep doing it. No reason to flame me, no
reason to get mad at me. I don’t hate it. I just don’t recommend it for
good majority of my patients, and, you know, we’re outlining that here. So, what is intermittent fasting? Well, intermittent fasting
is any eating pattern that cycles between
fasting and eating, right? And fasting means that you’re not consuming anything, dietarily. So, the easiest way to do it, the easiest way to think
about intermittent fasting is, if you could cram all of
your eating into eight hours, that would mean that 16 hours
a day, you’re not eating, and that’s considered the fasting period, and eight hours a day, you are eating. Whether it’s one meal or
two meals or ten meals, you’re getting all of your calories in that shorter time period. And what that ends up doing is, during the time that you’re
fasting, the sixteen hours, your body is finding different ways to go about feeding itself
or maintaining itself, and it will give you similar
effects to that ketosis diet, although not quite the same way. So, that’s the easiest
way to think about it. That’s the way most people do it, is cram all of your meals
into an eight hour period. There’s other ways to do it though, right? So, you could do a five-two, which is basically you eat
normal five days a week, and on two non-consecutive days, what you do is you cut
your calories way down to like 5 or 600 calories, so like the bare minimum to keep you from, like, losing your mind. And then, you go back to
eating regular the next day, and what that does is similar
to that same 16-8 idea of cramming all your meals
into an eight hour period. There’s also the ‘eat-stop-eat’ method, which basically is one
or two days per week, you’re not eating anything. There’s nothing but water all day, and you’re decreasing your
calories on that day to zero, which means that you’re
going to lose weight, and your body’s gonna find other ways to burn fat on those days. I mean, heck, there’s
even something called ‘spontaneous meal
skipping,’ and I love this. I mean, this is just like, this is perfect for so
many people, I think. Where you don’t even have a plan, right? You start your day, and you’re like, “I don’t even know when
I’m gonna eat,” right? I have no idea if it’s gonna
be breakfast, or lunch, or dinner, or none of the
three, or all of the three. And so, when the
opportunity presents itself, you end up skipping that meal, and if it’s a little bit calculated, I mean a little bit calculated, you end up getting the
same good benefit of some of these other ways
to intermittently fast. So, I just think it’s
great, just randomly saying, “I’m gonna maybe skip this meal.” And then you end up having
good, positive health effects. You know, I hear this all
the time from patients. They’re like, “Oh wait,
I can’t skip breakfast. Breakfast is the most
important meal of the day.” And that’s totally not true, I mean, I think that started
with John Kellogg, maybe. I don’t even know. Sort of back in the 1800s. It’s totally not the most
important meal of the day. Don’t let anyone fool you, but it’s one of the easier ways to get into this intermittent fasting. So you can look up research
on breakfast by the way. It’s not that important. Alright, so why would
intermittent fasting be for you? Well, one of the first effects that you look up in the research is that it increases your human
growth hormone tremendously. Now, this human growth hormone is like, creates a whole cascade of other
great benefits in your body that’s helping cells to perform better. It’s helping tissue repair. It’s helping muscle growth. It’s like the opposite of the
decreased athletic performance that you get in the ketogenic
diet, or the keto diet, because your body’s actually working hard, so that it can pack on more muscle, and it’s working hard so that
any exercise that your doing, you’re getting better gains for. So, number one: that. Number two: you get better
insulin sensitivity, so just like with the keto diet, you’re body is learning again, when it doesn’t have fuel available, how do we work, how do we make fuel? And so, when you’re on this
intermittent fasting diet, what you’re getting is that insulin resistance departure again. So you’re doing good things
for diabetes Type 2 again. So, this is another really important part. You get cellular repair
and gene expression changes towards longevity, right? And so, I’ve been doing a
little bit more research into longevity recently, and I love this idea, because what are you
doing when you’re fasting or when you’re going from
purely fasting to eating, is you’re tricking your
body into thinking, “We have a chance now to
change what we’re doing, and then when we get more food, we can go back to what
we were doing before.” And your body is kinda going
through two different paths. You’re going through a
period of trying to repair all the cellular damage that you’re doing, keep your DNA running, so that you can keep
your cells replicating. And you’re also trying to
move forward, and grow, and procreate, and, you
know, go be a being. Go be an animal, and do
all those other things. And so, the good balance
between the two genetically and on a cellular level
is happening better when you’re in that
intermittent fasting state. You’re getting the best of both worlds when you’re doing that. And then the last thing, and
again, basically the reason that I recommend intermittent
fasting versus the keto diet, is because it’s very, very sustainable. I mean, heck, just like I said, you can do this almost by accident, right? If you just didn’t have food
in your pantry that morning, you are still getting that
intermittent fasting idea. Not that I recommend it being by accident, but you could. And so, it’s incredibly sustainable. If the keto diet is all about what you eat and limiting carbohydrates, the intermittent fasting diet
is all about when you eat and just making sure that it
all fits within that time. So, the same with there’s
a dirty keto diet, there is also dirty intermittent
fasting diet, right? So, if I didn’t eat for 16 hours a day, and during that eight hour period, I had like 15 bowls of ice cream, well, first of all, I’m
really not gonna lose weight, but second of all, I’m really
not gonna be healthy, right? So, even though you’re
going through these diets, and you can do both of
these diets the right way or the wrong way, they’ll both give you good results if you do ’em the right way. They will both give you bad results if you do them the wrong way. So, be careful what you’re doing, when you’re doing either
one of these diets. We’re gonna give a couple of quick answers to a lot of questions that we’re getting about intermittent fasting, right? So, this is a diet we recommend. We typically just steer
people out the door with intermittent fasting. Go find the resources that you like, that you can understand,
that you’re gonna stick to, but we get a lotta questions back, right? So, everyone wants the
same questions answered. So, yes, you can drink water. Yes, you can drink tea. Yes, you can drink black coffee while you’re in that fasting state. In fact, all three of
those things are good for reducing hunger, so it’s recommended that you drink them when you’re in that fasting state. You can eat whatever you want, but it’s better to be healthy, so, like I was saying a minute ago, during that eight hour period, we still recommend lean
meats, a lot of vegetables, some fruits, little bit of dairy, maybe a little bit of grains, but a diet based on lean
meats and vegetables is gonna be best for you in the long run. So, during that eight hour period, if you can stick to that, you’re
gonna be better off for it. And then, the last thing that I get is some patients come back, and they’re like, “Well, how do I start? Where
do I start? What do I do?” And the answer is just
jump right in, right? So, out of those methods
that I just mentioned, just talked about, you
can jump right in with whichever one of those sounds
the best to you, right? So, if you typically
skip breakfast anyways, try and fit it in that, right? Skip breakfast, just do lunch and dinner, and get it into that eight hours, and then don’t eat anything
in the other 16 hours, and you’re good. You’re already going. You’re done. That’s it. If it’s easier for you to, if
you have hard travel days or days where you have to have
work the whole day, or whatever, you can do it one of the other ways, where you’re skipping
all the meals in one day or some of the meals in one day. It’s so frowned upon by a
lot of the medical community that you’re fasting, or you’re not eating. And there are some exceptions
to some of this, right? So, obviously, mothers, nursing
mothers, pregnant mothers, young children, you can’t
be skipping meals like this. You really have to follow a
more traditional eating pattern. But for almost everybody else,
I mean, even adolescents, even teenagers, we’re doing a
lot of research on this now. It works very well. So, jump right in, get to doing it. If you have questions for me, this video is gonna be
posted back up to YouTube and to Facebook later on, and we’d be happy to answer
any questions that come up in the comments, so don’t
hesitate to shoot ’em at me. There’s tons of resources
out there, though. Jump in and get started. That’s all I have for this
Wednesday Night Wellness Live. Go forth, be merry, have a great week. I will see you next time.

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