Exercise and Diet Basics for Weight Control

This video shows Dr. Evan Matthews describing basic and mostly universal exercise and diet information about healthy and effective weight loss and weight maintenance. This video is part of a series of videos that will cover body composition and nutrition basics. The playlist to that series is listed below.
Body Composition and Nutrition Basics Playlist
https://www.youtube.com/watch?v=aJBC50y_0Hw&list=PLf85BhZ0yM_syi6qS3XFoawAxnBb9M4yU

Exercise Physiology Teaching Current Edition Playlist
https://www.youtube.com/watch?v=qPlGuIqzbow&list=PLf85BhZ0yM_vbTOvO4vRw1ZUtE289APLc
Videos in the Body Composition and Nutrition Basics Playlist to check out:

Obesity Epidemic - USA CDC Obesity Maps (2011-2019 Data)
https://youtu.be/aJBC50y_0Hw

Anthropometric Measurements to Screen for Obesity
https://youtu.be/4YN_k08P28M

Body Composition and Body Fat Percentage Basics
https://youtu.be/VHy18NDleD4

Laboratory Body Composition Tests to Measure Body Fat Percentage
https://youtu.be/kcEbMjOH3FI

Field Body Composition Tests to Measure Body Fat Percentage
https://youtu.be/8yBbi9nB68w

The Four Macronutrients
https://youtu.be/69qdVv96N94

Dietary Guidelines for Americans - Basic Health Recommendations
https://youtu.be/gZfr0GuqGZE

Exercise and Diet Basics for Weight Control
https://youtu.be/faWNVbThcfQ
See the current dietary guidelines from the US Department of Health and Human Services: https://health.gov/our-work/food-nutrition/current-dietary-guidelines

Find dietary reference intakes for specific nutrients:
https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx#

Learn more about water intake needs:
https://www.nap.edu/read/10925/chapter/6
https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

To read a review article on the subject related specifically to exercise read the article linked to below. Generally speaking ketogenic diets either have no effect or a negative effect on both aerobic and anaerobic exercise performance/training outcomes. However, some studies do show improved performance at low aerobic exercise intensities. There are both positive and negative health outcomes that you should be aware of before beginning a ketogenic diet. Importantly some studies show a decrease in bone mass and increased risk of kidney stones.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835497/

To read some review articles on the subject in favor of ketogenic diets read these:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
Some interesting facts on low carb diets:
Blood glucose is the only source of energy for red blood cells
It takes about 8 days for the brain to adapt to using large amounts of ketones for fuel.
Source of these facts:
Exercise Physiology, Nutrition, Energy, and Human Performance, Seventh Edition- William D. McArdle
Link to Dr. Evan Matthews website.
https://sites.google.com/site/evanmatthewseportfolio/home

Видео Exercise and Diet Basics for Weight Control канала Vivo Phys - Evan Matthews