What is Keto Diet | Ketogenic Fat Loss Advantage

What is Keto Diet? More importantly, why is a Ketogenic diet so great for fat loss? In this video we dive into the science, and the benefits

First some background on diets

Most of the time when a person goes on a diet, the parameters are pretty vague and the person will just cut out foods they deem to be ‘unhealthy’. Sometimes the type of food they cut out is a vague concept, such as ‘junk food’ which has no real definition but is generally assumed to be highly processed sugary and fatty foods.

A type of diet that is also growing in popularity in the fitness industry is the IIFYM diet. IIFYM stands for, if it fits your macros. One of the core philosophies of people who promote this diet is that a calorie is a calorie. Macros is short for macronutrients, macronutrients are the three broad categories of molecule that all foods are composed of, namely, proteins, carbs, and fats.

Set your daily calories over the amount you burn in a day, and that excess caloric energy will be converted to stored fat, if you set your calories exactly equal to your burn , then you will be at a maintenance level, in other words you will maintain your stored fat because your body doesn't need it for energy, but also has no extra energy to convert to fat, so you will maintain that fat level, finally if you cut your calorie intake below maintenance then your body is burning more energy in a day then you are eating, at this point your body will tap into stored fats and convert them into ketone bodies, molecules which your body derives energy from.

When you’re eating at a deficit, things get thrown out of whack. Glycolysis keeps trying to turn on, runs for a while, and then runs out of sugar and your body switches to favouring the other systems for a bit, back, forth , this switching can feel like a rollercoaster, blood sugar rises and falls, the body is in a state of stress, your mood may swing, all while your body is constantly trying to predict which fuel it will have to send to the cells next. Your body reacts to this chaos the best way it knows how, by sending powerful hunger signals to you, hoping this will increase available fuel.

So if part of the problem is that your body keeps trying to use glycolysis what would happen then, if we just stopped sending any carb fuel.

This is the basis behind the ketogenic diet. When you stop eating sufficient carbohydrates, but eat sufficient fats, your body switches to the krebs cycle and the burning of fat as its primary source of cellular energy.

Once your body really gets used to this after a few days it stops expecting carbs and glucose. Amazingly, eating this way people report feeling less hungry when eating at a deficit.

This is what’s interesting about the keto diet, you’re fundamentally changing the way your cells generate energy, when ketone bodies in the blood reach over 0.5 mM, you re medically in the state known as ketosis.

So how does this help you lose weight?

Well there are two primary benefits.
Burn slightly more cal (debate around this)

First of all it does seem that eating a high fat low carb diet, atleast based on some very respected metabolic ward studies, does slightly raise your basal metabolic rate, in other words the calories your body naturally burns in a day go up slightly. In a recent study conducted on 17 obese men, switching to a ketogenic based diet resulted in an average of 88 additional calories burned per day compared to the baseline diet although this did start to fall as the study progressed.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/
Perhaps the larger benefit though is that participants consistently report feeling less hungry so it is easier for them to stick to these diets, because they are less tempted to overeat. This is why in another study conducted by several doctors , they found ketogenic diets have a greater participant retention and thus the keto group lost more weight. Statistically you are likely to last longer on a ketogenic diet before throwing in the towel.
https://www.ncbi.nlm.nih.gov/pubmed/18175736
http://annals.org/aim/fullarticle/717451/low-carbohydrate-ketogenic-diet-versus-low-fat-diet-treat-obesity
Additional Studies and Resources
Preservation of Muscle Mass: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1373635/
General Info: https://www.ruled.me/guide-keto-diet/

Видео What is Keto Diet | Ketogenic Fat Loss Advantage канала Dorian Wilson