Ketogenic Diet for Beginners - Everything You Need to Know About the Rules, Risks & Benefits
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- Опубліковано 11 лип 2024
- What is all the hype around the Keto diet? Does it really work? And is it safe? I’ll review the Keto weight loss diet rules, and the risks and benefits of it in today’s episode. Stay tuned until the end where I give you my personal take on it.
Majd MD - Your UA-cam Family Doctor, reviewing what you really need to know about the latest medical topics, news, & headlines.
SHOW RESOURCES:
A copy of my free Keto Guide for Beginners: majdmd.com/majd-md-keto-guide...
A free Keto calculator online: calculo.io/keto-calculator
BOOK RECOMMENDATIONS:
Keto Meal Prep by FlavCity: 125+ Low Carb Recipes That Actually Taste Good: amzn.to/341y1pr
Keto Freindly Recipes: Easy Keto for Busy People: amzn.to/2r31iBy
Keto Made Easy: 100+ Easy Keto Dishes Made Fast to Fit Your Life: amzn.to/35j8BUF
The Obesity Code, by Dr. Jason Fung: amzn.to/31Uz7RV
The Diabetes Code, by Dr. Jason Fung: amzn.to/2NmId4X
Intermittent Fasting, by Dr. Jason Fung: amzn.to/2MYz9nI
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IMAGES:
Adipose fat cells: Blausen.com staff (2014). "Medical gallery of Blausen Medical 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436.
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TRANSCRIPT HIGHLIGHTS:
The Keto diet principles:
1. Standard Keto diet requires: Very-low carb intake, no more than 5% of your diet; 20-50grams a day depending on the version. Moderate protein - 20%. High fat - 75%.
Other version with higher protein: 5% carbs. 35% protein. 60% fat
2. Restricted foods: Grains - not only white refined carbs, but also whole grains: bread, rice, pasta, tortillas, cereal, etc. Fruit: which also contain carbs, albeit more natural whole sources of it. Alcohol. Legumes: like beans, peas, chick peas, lentils, etc. High starch veggies: potatoes, carrots. Anything with sugar - sodas, juice, sweets, etc.
3. What can you eat? Meat, Poultry, Turkey, Fish, Eggs, Butter, Full fat cheese/creamer/yogurt. Veggies: avocados, nuts/seeds, low carb veggies (lettuce, kale, tomatoes, peppers, broccoli, onions, Brussel sprouts, cauliflower, eggplant, cucumber, asparagus, green beans, mushrooms, celery, spinach, zucchini). Fruit: blueberries, strawberries, olives.
Pros:
Weight loss is rapid. With a high fat/protein intake, you won’t go hungry. It’s free. Just don’t waste your money on the non-evidence based frills like MCT oil, exogenous ketones, or collagen. Claims that the keto diet cures everything from acne to heart disease; but we need a lot more studies to back up these claims. Some combine this with IF for even further weight loss - but we don’t know the risks. Consider maintaining a diet with carbs coming from veggies and fruits, and removing the consumption of processed refined carbs. But not to go as extreme as keto.
Risks:
Elimination of almost entire food groups. The Keto flu: fatigue, dizziness, headaches, nausea, GI discomfort, within the 1st few days & resolves within a week. Stool changes: especially constipation from lack of sufficient fiber. Keto breath: body needs to get rid of produced ketones, one way it does that is through your breath. High Saturated fat intake can raise cholesterol: pt for unsaturated fats, like olive oil, avocados, nuts/seeds.
Always seek your doctor prior to initiating any diet plan, regardless of your health history. But especially diabetics & those taking blood pressure medications. Note that it’s not for children, or breastfeeding or pregnant women either.
DISCLAIMER:
All content presented is for informational purposes only. It is not specific medical advice. Please always seek a licensed physician in your area for all health related concerns.
Majd MD is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.amazon.com.
#keto #weightloss #MajdMD #Health #diet #ketogenic
If you've tried the keto diet, how much did you lose and how long were you able to keep it up? Please share!
I lasted for 5 minutes
But back then there was probably less chances of occasionly finding fruit and more of finding fruit more than occasionally because the reason there's not as much plants today is because of building so technically they would find fruit almost every single day because there were more plants available because probably if they couldn't find meat they probably ate fruit every day because it was more abundant When it came to picking them off trees may be not more abundant when it came to being lazy we go to the store which is why we're all Becoming overweight let's face it we're just lazy we go to the store and and we dont go to hunt for food or even so much as going to pick Fruit from a tree dont we healthier dont you think
keiichi maebara you’ve definitely given it more thought than i have, i stand corrected! 😅 Thank you for sharing your thoughts!
@@MajdMD your welcome
@@MajdMD I can tell you the keto diet Is the best diet And this generation It's also very flexible it can be stacked with other diet's even vegan so for the vague and people they can Do it because there's vegetables that will put them at the same level of Keto acidosis As much as someone that's eating fat based meats I admit I'm no vegan but I tried the diet to lose weight both diet's are as hard as people thought because there's too many options out there for both diet's to ever get bored
Started January 2020 and I've lost 38 lbs so far. My health has improved greatly. In spite of eating so much fat, my cholesterol and blood pressure are down. Previously, I had the beginning of fatty liver disease. That is now gone. I have so much energy and no cravings. FYI, 71 years old.
I think you put the information across really well. I don’t feel you were sounding as if you were talking to five year olds. I think you were just making sure it was easy to understand, which in my opinion, it was. Thankyou for being so down to earth. I appreciate you taking the time to explain the pro’s and cons of the keto diet. Love from England ❤️
Karen Baldry What a very kind message to receive. Thank you so much for saying this, it means a lot. And most importantly, I’m so happy to hear that you found some value from the information. Love from the U.S. 💖
So informative- I did keto with my husband for a couple of months hard core- he lost needed weight but I didn’t need to lose weight and I felt awful on it. I try to just do lower carb for us limiting the white foods and we are doing ok.
Stacy L yes, what I’ve noticed is that keto is more polarizing than some other diets - more people either love it or hate it. There are some people in between as well, but it doesn’t tend to stick for those middle-grounders long term. If you’re not trying to lose weight, simply striving for lower refined carbs and maintaining a well balanced diet sounds like a reasonable plan :) thanks for for sharing your experience!
I am 63 years old. I started the Keto diet on June 17, 2019 weighing 280 pounds. Within 6 weeks I started intermittent fasting. I have observed strict keto (whole foods and 20g net carbs). This morning I weighed 199 pounds! I still have about 25 pounds to go but that is do-able! This has been easy and I have really never felt hungry (even while fasting) I wish I would have known about this 15 years ago. Thank you!
PS: I also stopped drinking beer, do almost no excersize and sit at a desk all day.
Wow, Alan, congratulations -- that is quite an accomplishment! Thank you for sharing your experience, and keep us updated!
@@MajdMDThanks! I will. Now that I can tie my shoes again I am starting to workout.
hi I am 63 also and starting to have many health issues inflammation, osteoporosis. arthritis, asthma, and having problems with my eating habits, live pasta ice cream brown sugar in my coffee, can you help me on starting, i really have no energy and i have crashes, I am about 70 lbs to loose , thank you kindly Suzanne
gigi gigi You May want to check out my videos on intermittent fasting besides this keto one. I created a handout on both topics, as well. Study them and then meet with your doctor too see if either one is an option for you before initiating. It’s not easy to recommend anything without reviewing someone’s chart and having a conversation about it in person. Wishing you great health.
GIGI, I have been doing keto since June 20, 2019. I’ve lost 37 pounds and I feel fantastic. I no longer take blood pressure or cholesterol meds. I have more energy and feel fantastic. If you’re not sure where to start get to know the keto way and start eliminating the non-keto items from your diet one by one. It might be easier for you that way. Good luck.
Hi I got to the Party late! I'm Watching this in July 2022! I'm on a near Keto diet for 1/2 a year, Drinking Apple Cider Vinegar with water every AM and eating mostly one meal a day, sometimes two in an 8 hour "Eating window" I try to walk every day and do some weight lifting 3 x a week. I am 68. So far I have lost almost 40 lbs and lowered my blood Pressure which allowed me to decrease meds. (With Dr. Approval) All in all this has worked very well for me, and I am now a little less strict sometimes eating more carbs and even sugar. I do drink Alcohol, but in moderation on the weekends.
Thanks for the very informative class! It's fun to learn from you but I don't see Keto in my routine anytime soon. Mostly because I've followed you on intermittent fasting. Between that, exercise and eating better I've lost 30 lbs. I'm down where I want to be. T
he cold season is upon us and I have to find an indoor workout. I'm looking into a rowing machine. I feel once the weight comes you need to increase the exercise routine. It keeps the machine, body, working and will help keep us functioning in the "golden years". Thanks for the great class!
Jim The Mechanic Thank you for watching, even though it may not be your thing! I’m partial to IF myself, as you may know. But i know there’s a subset of people who seem to do really well with keto. i think whatever regimen we select, it must be something we can keep up long term. IF is a little easier for those who don’t care for the extreme food restrictions, however. I’m so glad to hear it’s working well for you, congrats on losing 30 lbs! Thank you for sharing your experience! Keep us in the loop!
@@MajdMD Your welcome, I wish I could get my GP to get back to me as well as you do!! :)
P.S., Do you think a 67 year old male can build back muscle with weight training?
Jim The Mechanic With some hard work, i don’t see why not. It may take more effort at that age (compared to someone in their 20’s), but like everything else in life, it’s all about persistence and consistency! It’s never too late to start building some of the muscle that we all lose with age. Keep it going.
@@MajdMD Many thanks again for the speedy reply, you're amazing! I'm no stranger to hard work.
My husband and I have been keto since february. Came off all diabetes meds within 2 weeks. Inflammatory markers from s.a.d. diet cut in half. My pain is minimal now where prescription meds for psoriatic arthritis and etc failed miserably. Cholesterol cut in half SO FAR. My husbands cholesterol was 1200, cut in half. Your body adapts. Watch dr ken berry on cholesterol....cholesterol isnt necessarily bad. Blood pressure improvement....etc. Keto flu I had no probelms because I used extra sea salt in my water, "no salt" which is basically potassium, and etc to keep electrolytes up. Chia seeds for constipation but Ive had VERY LITTLE of that, again the body adapts. Keto breath only happens in the beginning till your body learns to use the ketones and make them efficiently...I had no problem after a couple weeks. I was over 400lbs and have lost around 50 so far. Ive tried moderate carb diets, Ive tried all kinds of stuff....nothing worked like keto. My a1c is now down to 5.4....NO MEDS. Praise God. I make desserts....low carb. There isnt anything sugary I can't make and include in keto\low carb....I dont miss it. Your body uses carbs 1st because it HAS to get it out of your body....its POISON! Which is why s.a.d. dieters are DYING so fast and so early. EVERYONE can do it. Just have to get tired of being sick which is where I am. Going to make my keto dressing and keto pumpkin pie now. Happy Thanksgiving. Dr Boz on youtube is even working with a type ONE diabetic and performing amazingly. KETO FOR LIFE!!! I could go on with the improvements we have had.... we'd be here all day. Gotta cook healthy for my family now, no more time. I was looking for a recipe and stumbled on you. 😂😝🤣
Oh and we intermittent fast as well....NOT FOR JUST WEIGHTLOSS BUT OTHER BENEFITS AS WELL!
MISTY Hiller This is all so fabulous to hear! Thank you so much for taking the time to write the details of your experience above - it’s uplifting to hear! Keep us updated, wishing you great health always!
I've been on and off lazy keto for a few years. I am not overweight but I have lost a few kilos. My only struggle is making it compatible with social life, specially travelling, family gatherings and parties, going out with friends... Even dating lol; that's really the reason why sometimes I have come off the wagon, sometimes there are not keto options available. Also if you work full time it can be difficult as you tend to cook quite a lot and you need to plan meals for work. I think when you combine it with fasting is amazing. That's what I'm trying to do now. Thanks God for the coffee!!
Layla Maria As a vegetarian, i can empathize - it’s not easy to live with food restrictions. I think IF is a little more forgiving in that it doesn’t restrict food groups. Let me know how it goes! Love your name by the way (one of my identical twin girls is named Layla). :)
@@MajdMD thanks for your reply. I am trying to do keto and intermittent fasting but sometimes more than 13 hours is hard. I have a problem with overeating so that's why I'm not doing that well on keto. I will keep you updated. Lol if someone paid me for it I would do it by the letter!
Layla Maria have you tried doing just either IF or keto alone? Combining the two (although may work for some) can seem extreme for others and they’re more likely to fall off the wagon. Just a thought. Keep us updated!
@@MajdMD Hi, yeah I have done keto alone and I have reached a point I don't lose more weight, that's why I am trying to add fasting too.
Can you take Metamucil to replace the missing fibre?
I am a 14 year old that is 195 and am trying to get to the goal of 170,do you think that keto is the right choice for my age?(also I am 5”10)
Do you recommend a Plant Based diet VS a Keto Diet?
I’ve recently been diagnosed with anklelosing spondylitis and I’m looking for a starch free diet to reduce inflammation and came across your video. It sounds like Keto is starch free, am I right thinking this? Many thanks
Yes, the keto diet is pretty much as "starch free" as it gets :) "Starch" is really carbs (aka glucose, aka sugar). Let me know if the low starch diet ends up helping or not helping your symptoms! Wishing you great health.
Thank you, and I will update you as I progress with it. Many thanks! 😁
Along with Dr. Majd I recommend Dr. Ken Berry and Dr Berg. Both are very good.
Hi
Are we sure Keto increases cholesterol? I've read some studies that state cholesterol is reduced (if followed properly)
I did not find this diet hard at all, I feel more energised, better sleep, less bloated, weight loss obviously and above all just healthier as a result of cutting out sugar!
It was never hunger before, it was a craving for sugar :)
Matt Kaye I think keto is do-able with low cholesterol type of protein and fat with good planning, totally! It’s nice to hear others perspectives whom it’s worked for, thanks for sharing this.
New research is showing that high bloody cholesterol levels are not related to dietary intake rather to your body's cholesterol production.
Melissa Bronson you are correct in that the liver’s production of cholesterol has greater effect on levels, this is not new news to us in the medical field. However, a high fat diet can still play a role here. Over and over again, I’ve seen patients with normal levels whose cholesterol levels take a turn for the worst in as little as a year or two be able to reverse it with simple dietary changes if they have been indulging. So we cannot ignore the dietary role of cholesterol either. Now I’ve also had patients with high cholesterol who have always consumed a well balanced diet and maintained a healthy lifestyle - those people tend to have high numbers every time they are measured and unfortunately have a great genetic component and no matter how much they change their diet, it has little effect. Bottom line: Liver has a greater role, but diet can effect it if consumption is excessive.
Mine was reduced.
I have gradually reduced carbs and rotate a few kinds of meat and eggs for dinner. Surprisingly, meat is very simple to prepare and reheat without a need for instructions. But I am not losing any weight yet because I like to cook food such that it is swimming in fat and eat butter with coffee. The energy density of such a meal is unusually high, compared to grain products that incorporate empty water.
I wasn't feeling well on intermittent fasting with carbs: the large volume of food made me sleepy, caused edema, and prolonged elevated sugar is probably unhealthy. And apparently there is a limit to amount of protein that can be processed in a single meal too. Therefore I've chosen two meals per day.
What about tuna? Its processed but meat that is easy for me being a truck driver 24/7 on the road.
Sorry for the delay -- i had to look up a food label for tuna. The one i found reported 5g of carbs -- so as long as you don't go over your daily carb limit for the keto, it should be okay. Make sure you read your tuna food label. And i completely understand busy schedules and the challenge of finding easy meals on the go -- just try to do your best but do what you have to do. I hope that answers your question!
Sweet
Pls tell mam that,how much butter can take in keto diet
Fat needs to comprise between 60-75% of your diet -- so it's safe to say that there's a lot of room for butter on the keto. The exact amount depends on the patient -- i went over how to generally obtain this in my keto handout using a few examples.
Avacado is a fruit too
touché! You are correct :)
Keto diet was not introduced in the 70s and it’s not about losing weight, losing weight is a side effect of getting healthy. Ketosis happened hundreds of thousands of years ago with our ancestors. It’s not a fad or a new diet. meat cooked in natural fat ( the way your gran used to do it) and alot of green veg, not difficult to do or sustain, just miss out the potatoes. Alcohol is totally allowed just not beer and alcopops. You can also be vegetarian and keto. Keto is NOT a high protein diet. We eat the same protein amount as anyone else, I wish people would get that fact straight! Why does everyone make it out to be so restrictive?
Cancer feeds off sugar has been shown to go into remission, epilepsy symptoms have been cured, diabetes type 2 has been reversed, cholesterol and heart disease reduced. No one is eliminating things apart from sugar and carbs which have only been around since diabetes has. Please look at all the low fat options and check the sugar content, they take the fat out and put more sugar in. your body has been proven to make its own glucose through gluconeogenisis with no carb input from us and we run perfectly well on ketones. You need literally half a teaspoon of glucose in your blood which your body can produce itself. Cant tell me that bread, pasta and sugar is good for you? These things make you fat and give you heart desease.... a good few years now to answer the question
Vikkitee Love your passion. Thank you for sharing all this, this is what i wanted to hear are other perspectives from loyal keto fans. Thank you 🤗
I have lost 20 pounds on keto but now my cholesterol is 330, 225 good cholesterol and the rest bad. How can I continue losing weight if I shouldnt eat fats
Lolita Bonita What is the breakdown on the numbers? As a doctor i don’t find the total as useful. I made a video on how to interpret cholesterol numbers, maybe you can check it out before you make changes. But in general you want to opt for healthier fats, like avocados and nuts/seeds if possible. The Keto diet is not for everyone though, i will say. Good luck!
What do you mean the higher protein more 'heart healthy'?
Hmmmm, at what time point in the video are you referring to? Are you referring to when i state that we should select more heart healthy protein sources? I mean like chicken without the skin, turkey, fish...instead of red meat.
@@MajdMD Yes, why are they more heart healthy?
Michael Red meat has higher saturated fat than the other sources i listed, less heart healthy and may raise cholesterol in some.
@@MajdMD Are you saying saturated fat causes heart disease?
Did Keto while pregnant and breastfeeding all was well also check out the nutritional group on Facebook for pregnant/breastfeeding mom she's a certified nutritionist. Been Keto since January 13th started at 146 ten weeks in I was 111 pounds been Keto almost a year now with a 50 pound weight loss
Heather Leigh Edenfield Wow that’s impressive, Heather. Unfortunately, it’s not easy to recommend keto for pregnant or breastfeeding women without research to back up its safety. Thanks for sharing!
:) wonderful :) HalLeLuYAH :) +++
If you are having trouble with Hunger on Keto, you most likely are NOT getting enough Fat!
Bruce Nichols Yep - i don’t hear “hunger” on keto very often :)
Man I eat salad for lunch and dinner
Poopy cat Gd While on keto?
If you have a history of developing kidney stones, then the Keto diet is a terrible choice.
Interesting, but, you sound like you're talking to a school of 5 year olds!
Peg Kilday Lol perhaps because i have a couple of them at home. Can you elaborate, is the language too basic? Sometimes i struggle with that - trying to balance using difficult medical jargon and not sound too “Doctor-ish.”
@@MajdMD I wasnt being rude, but it was the way you emphasised some words as if you thought we might struggle to understand . You just sounded like a teacher lol. I would rather you sounded Dr-ish than teacher-ish. Teachers can be so condescending! 👩⚕️😊
Peg Kilday Definitely not my intention! I have often received the opposite feedback - that i need to use more basic language so I’ve been trying hard to accomplish that. But your feedback is totally noted - thank you for your honesty and for taking the time to tell me this!