Keto Diet Explained For Weight Loss

Keto Diet Explained For Weight Loss


what’s up Team UNALTERED Zach Munoz here today talking about the ketogenic diet versus a low carb diet now there’s a bunch of videos on YouTube already discussing these diets so I want to specifically dissect them as they pertain only to weight loss so if you’re somebody who’s on the fence between a keto diet and a low-carb diet and you really want to learn the science of how they work and the differences between them please make sure that you stay tuned to the end of this video to find out now let’s start out with the more popular of the two the ketogenic diet now I believe this is a huge misconception most people that I talk to believe that the keto diet is simply a low carb and high-fat diet and this is just not true if that were the case it would just be called a low carb high fat diet and it’s not it’s the ketogenic diet meaning the word ketogenic is referring to the body’s metabolic state of being in ketosis in other words your body is using ketones as its main fuel source to burn for energy versus glucose which is a blood sugar derived from carbohydrates well what are ketones ketones are water soluble compounds which brings us to the tip of the day now it’s extremely important that you are having an adequate amount of water when you’re trying to follow the ketogenic diet because ketones are water soluble meaning that they cannot be absorbed by the body and effectively used as an energy source unless you are having adequate amount of water generally it is recommended that you have at least a gallon of water a day to support being in ketosis if you don’t have enough water then you can put yourself at risk for having severe headaches low energy and inability to sleep as a matter of fact I personally recommend taking a BCAA supplement while you’re following a ketogenic diet so that you can still support your workouts with enough energy to keep you going as a matter of fact you can check out our 100% UNALTEREDBCAAs at unaltered athletics.com we’ll even throw a 10% discount in the description so that you can use that as well but getting back on topic ketones are compounds that are produced by the liver from fatty acids to use as a fuel source for your brain and other organs like your heart in the absence of carbohydrates but then people ask well if having little to no carbohydrates is the determining factor of getting into a state of ketosis then why can’t I just have a low carb high protein diet why does it have to be a low carb high fat diet and that is a great question and there’s two reasons to this the first reason is that fat is a lot more calorically dense than protein it just is what it is fat has nine calories per gram versus protein that only has four calories per gram so as we can see fat provides almost actually over double the amount of calories on a per-gram basis then protein so it gives you a lot more energy and anybody who has tried or has done a low-carb diet in the past knows that one of the main symptoms of restricting carbs is low energy and poor mood and nobody wants to be that person in the gym that everybody tries to avoid because they look like they’re wearing the face of death so in the absence of carbohydrates fat definitely provides a lot more energy than protein now the second reason is that ketones are produced from fatty acids themselves protein cannot convert into ketones it can only convert into glucose so in order to get the weight-loss benefits that come from a ketogenic diet and being in ketosis you need to make sure that you are actually having moderate to low protein and getting majority of your calories generally 65 to 70 percent from fats as a matter of fact if you have too much protein you can actually throw yourself out of ketosis generally it’s recommended to have anywhere between 0.3 to 0.6 grams of protein per pound of bodyweight so you need to make sure that you’re consuming the right amount of protein based on your weight in order to stay in ketosis and get the weight-loss benefits from a ketogenic diet so the main difference between a ketogenic diet and a low carbohydrate diet is the fact that a keto diet requires a lot more fat usually 65 to 70 percent of your daily calories coming from fat versus a standard low carbohydrate diet that is just manipulating carbs versus really focusing on fats and proteins and it’s relative to what low-carb is to you right in other words if you’re somebody who’s used to having 300 grams of carbs per day than just having a hundred grams of carbs per day is low to you but it’s not low enough to get into that state of ketosis where your having 25 grams or even zero grams of carbohydrates per day so that is the main difference between a keto diet and a low-carb diet now let’s take a look at a few studies determining the results between a ketogenic diet and low-carb diet first study was done in 2004 by the National Center for Biotechnology information which took a group of 83 patients split up between men and women that followed a 16 week protocol of following a ketogenic diet by the end of the 16th week they found that all 83 patients lost an average of 26 pounds now for the second study it was documented by the journal of Pediatrics which took a group of 30 men and women and had them get on a standard low carb diet for 12 weeks by the end of the 12th week they found that on average the patients lost about 20 pounds so even though these are two separate studies and they’re not directly comparing ketogenic diet versus a low carbohydrate diet you can see that separately they are both extremely effective diets when it comes to weight loss so that’s it for me today guys I hope that you found this video helpful at the end of the day it all comes down to sustainability right you need to be able to stick to a diet and choose a diet that’s based on your lifestyle that you can see yourself sustaining for a long period of time whether that’s ketogenic or a low carbohydrate diet for me personally the keto diet wouldn’t necessarily be the best diet because I love bread too much as a matter of fact pizza is one of my favorite foods so I just wouldn’t be able to sustain doing 25 grams to even zero carbohydrates per day because I like this too much this good cheese pizza it doesn’t matter what you put on pizza I’ll eat it except for olives but at the end of the day again it comes down to sustainability so just make sure that you can choose a diet that you can see you’re self-sustaining for a long period of time thank you so much again guys for watching please make sure that you subscribe to the channel turn the notifications off so you can stay up to date with all the other videos that we have coming out when it comes to health, nutrition, and fitness to help you achieve your goals Zach Munoz out

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