Ketones: Necessary for Optimal Fat Loss?
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- Опубліковано 12 лип 2024
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References [Copy & Paste DOI into Search Engine]
[1] doi:10.1016/j.clnu.2021.02.028
[2] doi:10.3945/ajcn.2008.27326
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![Experts are wrong about Calories. [Science Explained]](http://i.ytimg.com/vi/wKEP_Z6u-L0/mqdefault.jpg)
Being in Ketosis helps with food addictions and as times goes by, I don't feel the need to emotionally eat.
When I'm in ketosis I don't have cravings for anything that will spike my blood sugar. When I spike my blood sugar as with carbs, I get cravings when my blood sugar drops. For me, it works to keep it that simple.
Eat slow carbs if you have any, stuff like beans, steel cut oats.. if you're insulin sensitive you won't get any crashes or dips.
@@mikafoxx2717Yeah. I think keto is much more effective for those who are relatively insensitive to insulin. The question is whether or not keto, for those of us who are already healthy, could help to prevent any insulin sensitivity issues in the future..
@@_________________142 Insulin sensitivity is actually very caused by saturated and trans fats in the short term, and by fatty pancreas in the long term. It's down to mostly calorie consumption causing fatty organs and saturated fat during the entire time it's absorbed from eating it. It's proven that eating less saturated fat, and less fat overall actually improves the ability for insulin to act, and less is needed, plus there's much less time at high levels. There's a group of type 1 diabetics here on UA-cam eating high carb diets and have their diabetes perfectly controlled despite that, thanks to low fat but especially saturated and trans. For those that have a fatty pancreas, losing body fat is the key, and that can be done with any lower calorie diet.
I first saw you in a video you made three years ago. Then I watched several of your recent ones. You look so much more manly and healthy now.
Ive been experimenting with h tracking my macros 80% calories from fat and 20% calories from protein plus 72 hour fast weekly for five weeks. What I learned was eating fat increases ketones and also fasting really increases ketones. So we make ketones when eating fat and when also when burning our own fat.
I believe the main difference is that the more ketogenic style diets are easier to maintain since you have more control over your hunger and thus will have an easier time being in a small deficit required to actually transport those fatty acids from the fat cells into the liver for conversion. Ketosis is more of sign that your body is actually shedding more calories. Staying on a high carb diet will be harder to maintain due to increased hunger and you will need to watch your insulin levels more closely if you actually want to burn fat.
You've done the same calories for weeks on different diets(keto, high carb, etc.) and you've reached this conclusion because you've lost more fat on keto and easier to eat that amount of calories?
@@serban2139 correct. I'm 44 and have much experience with losing and subsequently gaining weight ;) It is easier to have a deficit since you don't even need 3 meals and you simply can't easily cram all the extra calories in 2 meals.
Obviously not science based; just anecdotal, but I love being on Keto. Very little hunger, two meals a day in a 4 hour window, can easily do 36 hour fasts weekly, and 3-5 day fasts every 2-moths, and most importantly, it tends to naturally steer you towards eating more healthily; i.e. no processed food, no sugar, no alcohol, grass fed meat, pasture raised eggs etc. I am down 100lb in 18-months, but more importantly lots more energy, clear brain, stable emotions etc. Again, I know it is not science based, but it works well for me.
I do the same (2MAD) but I do include carbs - usually sweet potato, beans, fruits, and occasionally rice. I’ve done keto 2MAD but I find I sleep better with some carbs in my diet.
@@blacksmithie carbs def help with sleep. especially healthy carbs like you eat.
It works well for a lot of people all things can’t be proven scientifically! And the problem is if you only look at per review well they can also be really bad ones
@blacksmithie I eat carbs too, I just keep it below 20g total. So my carbs come from things like salad, nuts and cruciferous veggies.
@blacksmithie you must have better self control than me. The minute I add carbs, I am hungry hungry hungry. Unrelenting cravings. So staying low carb helps me stay on track.
Great video , thank you
Thanks!
I have been vegetarian and lost weight. Did a "make everything yourself and no bread or wheat or sugar products" and lost weight. Full carnivore and lost weight. Potatoes only for every meal and Lost weight. The one common thing was, no wheat products. No bread, no biscuits, water crackers, pasta etc. No soda either or other sugar products. For most people if they avoid any product with wheat or sugar they will lose weight.
you also didn't eat any shoes. anyone can lose weight if they just don't eat any shoes!
@@Chriscrusty i had considered that. But i also put on weight when i didn't eat shoes. So i don't think my lack of shoe eating was the thing. Couple other things I didn't eat when losing or gaining, were Avo Toast, and also asparagus. I also didn't own an axolotl pet during both conditions. 👍
@@MisterGamesNot having an axolotl is the key! Been saying this for years
Good work 👍
The science must flow
1:06 "necessitous". I think you mean "necessary". Necessitous means "lacking the necessities of life." Excellent video... I'm just a hopeless pedant.
Certainly a linguistic pedant.
😮 😂 Thank you! I hadn't yet distinguish the difference. I've been accused of being pedantic, but you win this time. 🫡
Thanks for the education :)
Can you do a video on taking bhb salts/ketones and if they work, at what dose, and anything else you can think of. You'll potentially be saving me a lot of money lol
Very, very well done. Thanks for proving your point so well on presentation bias.
lol..oh my. What was the funny piece around 2:17 referencing? An 90s Saturday morning cartoon PSA? I am trying to remember, but its escaping me.
since high-school , I've been between 145 and 155 lbs. I'm 81 years old , 5 ft 10 in. I eat a lot of bread , pasta and sweet treats . I still work 20 hrs a week. In my work I regularly lift 30 to 60 lbs. often during the day. On occasion , I will load a 95 lb. bag of portland cement. I do have thalassemia minor, but it's not a problem. The problem with most people is that they don't do enough physical work. If you get a job doing that you don't have to work out , plus you get paid for it . I retired at 55 from my job at United Airlines, where , on an average day I would load ( that is pick up and carry) about 30 thousand lbs. My travel benefits allowed me to travel all around the world . Life is still good, being a poor uneducated slob
Thank for sharing :)
for malaysia
What is your point????
I worked outside for 30 years at a telco company carrying equipment and tools, working in manholes and up telephone poles, carrying ladders. My weight fluctuates but doing physical labor kept me healthy even when I was eating badly. In addition, my family has a history of heart disease but my arteries are clear and I believe it’s from 3 things I did differently than them:
I worked outside physical labor (vitamin D)
Quit drinking in my 20’s
Always exercised
@@joncetrajkovski9956 The point is exercise keeps one fit, even at 81 years old. And lifting 30,000 lb in a day is probably burning some ketones off when the fat needs to be recruited, in spite of eating lots of carbs.
Carbs are quickly converted into triglycerides which go directly into adipose cells anyway. They go back and forth all the time.
That's very impressive.
My (layman's) understanding of the medical literature on fat metabolism is that *all* fat burning comes from stored fat. In other words, the fat must first be stored in order to be burned. The exception to this, i.e., where dietary fat can be burned immediately upon absorption, is in the case of medium-chain triglycerides (MCT oils) which are found in small to modest amounts in dietary fat (but more significant in fats like coconut oil).
This is in contrast to carb metabolism, where dietary glucose can be burned immediately upon delivery to cells.
i think that is wrong. dietary fat will be burned as well. SCFAs and MCTs just don't need a carnitine shuttle into the mitochondria. when transported through the blood stream, fat from your body is the same like fat from food.
@@stefanweilhartner4415 I haven't looked at the literature on this in a decade, but it's an interesting distinction to hone-in on, and it stuck with me (wrongly or rightly) that all fat metabolism (excepting the case I mentioned) occurs as the storage level / fat cells.
Now I'm genuinely curious and I'll need to revisit.
Blood level ketone bodies could remain low if they are being used, perhaps elevated levels are when not all of them are used and liver makes them for reserve in case there's a sudden energy demand?
Also in some studies ketone levels start dropping over time, some explained that body learns the right level over time. This was only 8 weeks, and in those cases it's been said it takes months. Adaptation takes time.
Good video nick im just curious do you have any thoughts on potential of a keto diet not from a weight loss perspective but for treating bi polar , eating disorders, depression
I hope he doesn't, because that is not his lane of expertise.
I've read a few studies on it's effect in seizure control, but not in those areas, yet. Thanks, Jonathon.
I'd love to see a study where they got their ketones up and then did intermittent fasting. Would it show any improved results?????
Thanks for another great video!
good point. i'm saying yes. as that has been my experience. adding fasting was a catalyst for my progress.
The only benefit of a ketogenic diet for weight loss is the great appetite control that is achieved by stabilising the blood sugar which in turn causes a better control over the caloric intake. That is also achievable by a high carb, low fat diet. It’s all about stabilising the blood sugar.
I am not on a "ketogenic" diet, but do eat within a 8 to 9 hour window. Prior to first meal my ketones are typically around 0.4 mmol, sometimes a bit higher, suggesting low insulin. HbA1c run 5% +- 0.1%. hsCRP typically 0.3 mg/L. Diet is mostly plants, including brown rice and potatoes. I eat nuts and olives and olive oil so not low fat. been doing this for 10 years. 69 yo male.
healthy L-cells in your gut that produce a lot of GLP-1.
One of the biggest practical differences between low fat diets, continuous energy restriction diets and keto is the effect on nutrient-sensing hormones and their impact on hunger. Subjects enrolled in an isocaloric study with predetermined meal plans and frequent measurements are going to have some extrinsic motivation to really stick with the diet (whether LC, LF, CR or IF). But normies won't have that same sense of external accountability, and are more likely to fall victim to hunger pangs. But there's pretty good evidence (and mechanistic explanations) for a hunger suppression effect of ketosis. So while both low fat and low carb diets CAN work, it's important to ask whether they are LIKELY to work for normal people who are not being regularly monitored as subjects in a controlled study.
That's not to say that keto is trivially easy to stick to -- I've gone on and off it many times. The first time I last about 2 months and lost 9 kg, but after that I'd only manage a few weeks before bailing because of a work party or other social event with the best donuts you've ever seen... But there is definitely an appetite suppression effect that makes it easier to stick to the diet and avoid binging, as long as some basic prep work is done (e.g. always having keto-friendly ingredients in the fridge, because you're not going to find a lot of options when out and about).
I lost 12 kg just by cutting down on carbs, not going into ketosis. Mainly just cutting out potatoes, pasta, rice, and bread most days. No calorie restriction, and I was still eating generous servings of ice cream and drinking wine on weekends. I did the diet change to see if I could reduce inflammation, not to lose weight, and because I'm tall, the 12 kg actually didn't show on me, so I wasn't aware that I was dragging around that extra weight 😄 I'm not making claims about my calorie intake, though--I haven't counted, so the weight loss may have been caused by fewer calories. But I was never going hungry, so it didn't feel like dieting.
How's ur inflamation?
Didn’t change that but further diet changes did.
@@4124V4TA-SNPCA-x Actually, I don’t know what my cholesterol levels are or were. Some years ago, they were quite high, though, and since it runs in the family, I assume they still are.
As for heavily refined carbs, I didn’t eat a lot of those before I changed my diet. The diet change was mainly just to cut out potatoes, rice, and pasta on most days. I hardly ate any white bread before, only whole-grain rye bread. I now eat one that is based on sorghum and millet, which are resistant starches. I don’t eat more meat, so I am eating more fat but I don’t know how much.
When I get hungry during the day, I take some scoops of tahini, usually late afternoon. For awhile, I replaced breakfast with small shots of flaxseed oil, olive oil and fish oil in the morning, but I had a serious case of Lyme disease (neuro-borreliosis, left untreated for three months bc the doctors suspected it was cancer) this past fall, which messed up my routines and made me lose a lot of weight (muscle tissue, this time), so I have begun to eat breakfast again (eggs).
Since we haven’t been counting calories, I don’t know if my calorie intake has been reduced. But weight loss on high-fat calorie-unrestricted diets has also been found in studies like this one: pubmed.ncbi.nlm.nih.gov/36508737/. Even though it’s on patients with type 2 diabetes and nonalcoholic fatty liver disease, it is reasonable to hypothesize that the same mechanism of weight loss would apply to healthy individuals.
As I see it, the bottom line is that even if the weight loss is due to fewer calories, eating a high-fat diet makes it possible to lose weight without feeling hungry. In fact--barring an over-eating disorder--without even thinking about calories.
"when controlling for energy intake, the effect disappears"
that is exactly the point. keytones might have a hormonal impact on ghrelin, which is part of the success. also running your brain partially on keytones is great. like high octane fuel.
sadly, 4 packs of antibiotics destroyed the health of my L-cells / gut health and my blood glucose level is higher now and preventing body fat loss for me. that is what i try to fix now.
maybe a few gram of glutamine in the morning turns things in the right direction. lowers cortisol and boosts the health of my L-cells.
This might be covered elsewhere or possibly never studied, but what about ingesting ketones? Does that even do anything?
While I agree there is more than one way to shed the weight, I must say that I do so more easily with ketosis. I have more sustained energy, and I feel fuller longer. My previous low fat or calorie restricted diets had me starving all the time.
Hey Nick what's your opinion on the Randle Cycle? I like to steel man arguments that conflict with my own view, and a lot of carnivores talk about the randle cycle. I have barely seen anyone else outside the community mention it however, and im wondering why
The Randle Cycle is a very real phenomenon - I'm not sure what people's obsession is with it. I studied it extensively in my Masters - including the reverse Randle Cycle. I just don't understand why people are so concerned with it?
@@Physionic The anti carb position is this: When filled with energy, cells will close such that no more glucose/fatty acids can enter, because excess glucose is toxic to the cell. This leaves the excess glucose in the blood which glycates immune cells, red blood cells etc. this causes chronic systemic inflammation.
Thoughts on this position?
It could be the Pringles!
Are the studies measuring mm loss, as well?
What would happen if you subbed out fat from the diet with protein?
I appreciated the loss of hunger on keto diet. Honestly I think that's where the magic really is ( anecdotally of course). Energy in vs energy out, intermittent fasting just seemed a lot easier when I was on keto.
Thank gawd for that! I'm off to buy some bananas!
12 years on strict keto, lost 33kg. Craving disappeared completely and hunger moved from the head to the stomach.
That is because the lipton receptor thar exception that receptor from a full stomach a1c or high glucose blocks it. That causes constant hunger. The sugar ajd food industry know this purposely include sugar ahd fructose corn syrup.
No :-) I've lost over 10kg now in about 4 months and I've eaten carbs daily (like 100-200 grams according to MyFitnessPal). Of course eating extra protein and exercising hard!
Do you have any interest in doing some data review on the COVID vaccines? Can you get the spike protein in blood transfusions? Does the vaccine change our DNA? Etc…
I have learned on experimenting with my own body, that hunger and sugar addiction are easily mixed, if keto-diet is never tried. Those who know the difference, have a head start when taking actions towards successful weight management, in my opinion. Since bacon has nearly same fat that you have in your belly-bank, eating bacon (and no carbs with it) "teaches" your body to use storages also. Then, start with bacon, then drop it off (keep sauerkraut), and see what happens. Have tried, have succeed.
Is there any data on the impact of ketones vs non ketones diet, for people who are metabolically broken such as diabetes, Insulin resistance, fatty liver etc?
Yes, I have a video on it
So Ted Neiman is right about the protein to energy ratio?
Well, I mean, people have lost weight for decades on various diets that aren't strictly - or at all - ketogenic. My anecdotal story involved a 40 -lb loss three years ago without changing my diet at all, just added in walking and then running.
I've experienced low grade ketosis on a high carb, calorie restricted, whole foods diet. When I eat a eucaloric diet, I stop producing any breath ketones after a week or so, and weight loss also stops.
doesn't fat usually contain more energy than carbs?
Correct
Keto by itself isn't enough. But when the body is primed for fat metabolism, incorporating a fasting protocol then accelerates fat loss as the body has switched to fat burning pulling that fat from the body when in a fasted state.
I've tried dieting with fruits veggies Lean meat but keto gets it done.
What I think confuses many people is that they equate fat burning with ketone production. But normally you burn fat in the citric acid cycle without any ketone production. This is even the case when burning much more fat than carbohydrates.
What was the power of the study?
Have you done a presentation on this? What is C15:0? If not, would you?
There are a few talking heads out there, that I enjoy, but you are in a different (IQ) league! Thank God. This “odd” chain is new to me, although I do get the Omega 3’s vs. 6’s ratio. I use MCT 10, an “even.” Starting to get a bit confused. Any & all, information is appreciated. Thanks! Ben
C15:0 is an odd-chain saturated fatty acid present in trace levels in whole fat dairy products and some plants and fish. A growing body of scientific evidence supports that C15:0 is the first essential fatty acid to be discovered in 90 years (there are only two other essential fatty acids, one omega-3 and one omega-6 fatty acid).† “Essential fatty acids” are nutrients that our bodies don’t make but are necessary to maintain physiological health. As such, our primary sources of essential fatty acids are food and dietary supplements. Fatty15 offers an easy way for people to meet their essential C15:0 needs, every day.*
Insulin is not the "end all be all of fat loss." It's the main driver of fat storage when you eat a big meal.
You will lose that fat later if you don't eat more than you need overall in the day, week, months..so even though your statement is correct, it doesn't lead to people getting overweight, overtime.
the best is dopemine addiction.. even ozempic brags about it . Sugar is addictive
I wonder If there are any studies with the ketogenic diet majoring in protein. So then the ketones would have to come from fat tissue... I wonder because I am kind of accidentaly in such a diet right now so basically low fat and low carbs.
Ted Naiman has been advocating this for years with his P:E diet; low carb, low fat. A study would be cool.
Good luck protecting your gallbladder.
If you overdo protein on low fat eating it's not keto anymore because the excess protein will be converted to sugar. It's a fine line.
high protein rises gluconeogenesis and that rises blood sugar. but that is individual and depends on GLP-1. long term the low fat thing can damage you, chronically elevating cortisol and maybe burning out your thyroid after burning out your adrenals.
@@Crumbling Correct. Excess protein results in sugar generation, making the diet no longer keto. Also - gallstones and gallbladder removal surgery are often the result of restricting fat intake. Definitely a "use it or lose it" phenomenon. Sad that this happened to so many people pursuing optimal health in the "fat is the devil" era of the 70s and 80s.
3:52 this man's Haki so strong that he shatters the 4th wall
I find that I’m predominantly animal based low carb. That said, I believe my 40kg of fat loss is mainly attributed to energy deficit and higher protein intake. As an actuary in the energy sector I understand not all energy systems are the same, that includes source and mechanism. My limiting of carbs is more associated to satiate for me (n=1). I find the absolutisms by influencers frustrating and misleading. Thanks for attempting to avoiding the cultish behaviour of others in this sphere.
Fat adaptation is obtained by going low carb in general. And fat adaptation helps you intake less energy effortless. Being in ketosis helps even more. None are necessary but both help a great deal to maintain the diet. And if you reduce the food intake you want more nutrient rich food like you get in most keto diets. It also makes it much easier to go on fasts, which have great health benefits in addition to weight control.
I'm currently Carnivore. Ketones or not, my appetite dropped like a rock. Since I mountain bike, I need to force myself to eat enough protein, to maintain muscle.
Crazy. Love me my carbs. 400g a day minumum.
THE ONE high carb low fat guy in the comments lol
@@SurrogateActivities And with the results people want too :)
So it's all about calories?
The answer is Perma bulk and portion control with some cardio!
Cardio bad
@divineglitch9550 no, cardio is stressful and needs knocked off of its pedestal, but it's not bad.
Blend all your food and add an extra scoop of maltodextrin 💪
So, to summarize.... what matters is the TDEE, ketones are effectively irrelevant when compared to equal Calorie intake
I thought fasting is the optimal fat loss diet, because IT hast the biggest Defizit, of course there ist jo Energy equivalent high fat or high carb diet to compare it that way. But fasting promotes high Ketone Levels, right?
i fell for the keto meme. guys, you will have more energy if you go high carb low fat. you dont know if you havent tried it
I don't care for fat loss "diets." It seems like a sustainable nutritional lifestyle change is the real goal. I'm much less interested in how much weight one can lose on some elimination diet if they can't keep the weight off.
Studies that make you eat the same calories are negating the satiety effect. You are less hungry on low carb, so you eat less. Because your ... insulin ... is low, you fat cells can release fat to keep your energy up / prevent hunger spikes.
Please stop flashing study headlines so quickly that we can't even read the title of the study!
References are in the description
If only there were a pause button
I experience about 70% less hunger when in ketosis. It makes losing weight a lot easier for me!
Have a video on that :)
about 2:50 this is poor graph design that overemphasizes the differences between the bars for ketogenic and non-ketogenic diets by not including zero on the y-axis.
"Ketosis" is just a scientific name for your body burning fat, so if you are losing fat weight, you're in it.
So the optimal way to lose fat is to fast, with no carbs and no fats coming in. Who'd 'a thunk it?
But who needs "optimal fat loss"? You just need "fat loss" and then keep the fat off. People looking to improve their health should not be influenced by the idea of "optimal fat loss". Now, people can try whatever they want based on their objectives, but if that objective is improving your health, the less extreme the changes, the better your chances. Everybody is built differently, but in my case, whenever I found myself gaining weight, too much refined carbs and too little physical activity were always to blame. Fixing that, without going low carbs, made me revert to my normal weight very quickly after gaining, say, about 10-15 lbs. Not a huge amount, but definitely enough to change how your clothes fit, to affect you blood pressure and glucose metabolism if that excess was visceral fat.
Ketones are a cleaner fuel that produces less waste, so it is more efficient
Cleaner in what way? Whats the definition here?
if you burn glucose or long chain fats there is no waste either. only co2 and h2o, no waste. i guess you are just repeating bro/youtube science, not real science.
Certainly not the keto diet itself... it's extremely expensive
@@Physionic cleaner in the sense that the entire metabolism of the substrate produces less toxic waste. I have seen cellular photos that compare obvious visible differences
@@arihaviv8510 Eggs, butter, beef or goat tallow, lard, and sodium and potassium bicarbonate are not so expensive.
I wonder if the low carb group start making some ketones overnight?
Why not try 14days of strict Carnivore (zero g of carbs) like a good scientist?
A good scientist is curious… You would learn something…
Do a blood test including fasting insulin before and after & learn.
i'm happy i unsubscribed from dr Boz... i was not looking forward to the sardine fasting to save my life! 😅
i do enjoy your work, but i wish you had the balls to do something about the covid 19 vax
I was recently introduced to the grilled mac and cheese sandwich. It's a grilled cheese sandwich with mac and cheese in the middle. I added bacon then met God.
This question is irrelevant. Who asks this question? 😂 Ketones are just a byproduct, an indication of losing fat. And some organs prefer the ketone fuel.
The more important question is what kind of diet will stimulate easier fat loss and how does it work?
Insulin is a hormone that stimulates other hormones. One of those is grehlin.
Insulin shows up in the presence of carb consumption. If you want to step on the gas of insulin production, then you eat more carbs. This works unless you are diabetic or insulin resistant. There are conflicting studies on whether high insulin stimulates ghrelin. Grehlin is the hunger hormone- the more grehlin you produce, the hungrier you will be.
If insulin increases ghrelin, you will be hungrier. Therefore, calories and calories out, demands of metabolism- needs- are strictly going to affect body fat loss, and restricting carbs could be a hack.
It's hard to fight your hormonal system telling you to eat more. You are sated better eating lower carbs, and therefore higher protein and fat, if you produce less ghrelin.
This is old news. I excel at stating the obvious.
Incidentally, there are complex mechanisms that suppress hunger, and one of those is exercise, no matter what you're eating.
And, you can't out-exercise a bad diet. That goes even for exercise pros whose coaches weigh and measure their food everyday.
Babies born in ketosis.
When ever I tried a Keto diet, I fell sick and the body weight loss included muscle loss too 😊
afaik u ALWAYS lose muscle if you lose weight. If you eat high protein and train while in caloric restriction you have a chance to retain more muscle. And if you "try" Keto Diet, there is a good chance that you didn't do it for long enough. There is a common phenomenon called "keto flu" wich is the body adapting to using/mobilizing fat to use up as fuel. Most people starting out have this occur and it can take a few weeks to get rid of the "sickness". And then you are most likely still not fully fat adapted. This takes up to 6 months. If i got something wrong, pls correct me.
@@anthonyjohncalabria6106doesn’t take that long to get into ketosis
@@anthonyjohncalabria6106 unfortunately the low carb diet isn’t for me, tried it for a year only lost 4 kg and was not successful for such a long term. Went back to a carb diet and feel much better, prefer a balanced diet than keto. Cheers
So if we are consuming fat or carb our body will preferably use them than using our storage fat.
Our body always tends to maintain our weight.
Yes. Can't do that when fasting, though.
Oh boy this quibbling over what is optimal or not. What is optimal is what somebody will do for 10 years 20 years 30 years, etc. And the odds are that a great number of people in this society, in this environment with so many delicious carbs available, and, the environmental influence of raising animals, because I have great doubts about the regenerative agriculture claims, the world can’t afford to think that keto is the best way. And all the people coming on here claiming that they’ve been able to do keto for a long time and lose weight does not change the odds.
Did I understand you right that these two studies were forced to be isocaloric? Yay, you've proven once again that if you force people to eat the same number of calories then they'll get the same results. What a waste of time. Nobody in their right mind posits that ketones are required for fat loss. It's a straw man question from the start. If you're going to study these two diet types, you have to take into account their effect on people's behavior over the long term.
Looking at the problem all wrong, and getting weird conclusions from it.
You lose fat through periods of fasting, regardless of what the intake is. When you lose fat via fasting for a long enough period of time, or through low carb diets, the body generates ketones for energy.
As you rightly point out, that can be from the intake of fat, or the stored fat.
Ketones are the output of burning fat for energy, and have nothing to do with "necessary", let alone what "optimal" means here.
Optimal fat loss is fasting. Any level of calories you take in otherwise is less optimal. Fat, carbs or protein.
If you take in carbs, your hunger will increase. If you take in fat, you aren't burning your fat, but instead keeping you satieted by eating, and creating energy from the fat.
If you are severely overweight, you can lose weight through any of the processes. What matters is hunger, and preventing yourself from eating.
So all you're doing is optimizing your brain to fast the most effectively. Either through peptide injections, removal of carbs, or will power with carbs. It's all fairly irrelevant.
You just must have prolong periods where you don't eat, lowering your calories, which the body must use your fat for.
Watching this while stuffing my face with oatmeal.
Indignantly
This is video is pretty silly, I can't tell if it's bait. High-carb and low-carb eaters both have ketone production. Ketone levels vary just as dramatically as blood sugar throughout the day, especially for high-carb dieters. So, when are the data points being taken? Were the high-carb dieters forced to fast for 12 hrs before their measurements, or were the measurements taken after a carb-heavy meal? It is most likely a fact that weight loss will trend with fasting ketone body levels, which you alluded to in a roundabout way at the end of your video.
Yes, that's my experience. I eat a high-carb vegan diet, and I lost about 15 lbs of post-COVID weight (I had a slightly overweight BMI, now I'm in the normal range), all in a state of mild ketosis (tested using a breath tester). My diet has very little fat in it, so most of the ketones must be from body fat.
The most sustainable weight loss that preserves the most muscle mass is slow weight loss. Which probably is a strike against the keto diet. I actually use dextrose to fuel workouts sometimes, to try to keep glycogen stores up, so I'm only burning body fat and not breaking down lean muscle.
Most of my workouts are various kinds of low intensity cardio. It seems to work best for burning fat.
@@Magnulus76 You can lose weight pretty slowly on the keto diet if you want to. It's calories in, calories out, even on keto. I've been doing a carnivore style of keto for 6 years, keeping daily carb count under 15g. I lost half my body weight in the first year, from 325 lbs to 165 lbs. In the years since then, I've gained weight back to 220 lbs and also fluctuated between 220 lbs and 165 lbs, all, yes, while on keto. It all depends on the food I'm in the mood for and how much I feel like eating, just like any other diet. Nothing crazy about it.
Ketones are made out of fat. In order to burn fat you need to make ketones. No ketones, no fat loss.
If you eat less your body will burn ketones. It will make enough to meet your immediate caloric needs, so blood levels may still be low, because the ketones may be used almost immediately.
So, no, they don't need to be elevated.
bro you can literally like lose weight by like eating less.
Moral of the story: CALORIE IN, CALORIE OUT!!!
This is just as wrong as insisting ketosis is the only way to be healthy and lose weight
@@DigitalSteel actually it's not, low carb or extreme low carb does only one thing, takes away cravings very well. And i tried paleo for 6 month, low carb 50g total, carnivore for a few weeks, periodically for many times. I follow the literature for 15 years now. Bodybuilders diet on high or higher carb 2 to 300g sometimes more, and get down to ridiculously low body fat percentages. and not just the ones who use drugs, actually naturals benefit from more carb as it is muscle sparring. So yes calories in calories out. Undernutrition is a different thing if you diet on icecream pizza and regular Coke. Counting those pesky calories works damn good. And yes low fat not because its bad, but rather it's digested extremely easily, easily stored and very calorie dense. Good luck eating 100g 400 kcal of sugar from onions peppers broccoli cauliflowers asparagus celery. But 50g of fat 450 kcal is one bite.
@@googoo7750 you forgot the part where when fat is turned into ketones during ketosis, that if those ketones are not used they are excreted and not metabolized. So no, you are mistaken.
@@DigitalSteeland why wouldn't they be used?
@@googoo7750not to mention that working out with fat in your stomach is a good recipe for vomiting 😅
I would think it is worth looking at Dr Matthew Phillips work:
"Neurodegenerative diseases as metabolic icebergs" and the remarkable effect of time restricted keto diet as interventions on a range of diseases.
Also in a podcast with Peter Taylor- iirc - discusses trials with cancer.
Early stages but incredible research.
Amazing doctor, incredible information he shares for free.
You need to work on your definitions. A ketogenic diet has nothing to do with the food. A ketogenic diet is a diet that puts people into ketosis regardless of the food. The science definition of ketosis is when the body produces .5mmol/L of ketones. If the body produces this amount of ketones, then the person is on a ketogenic diet no matter what they eat.
I feel like this episode is a weird one. I think everyone already knows that you can lose weight without eating a ketogenic diet. But I would submit that if you eat a low fat low calorie diet you still get into a mild ketosis as your insulin drops. But the better question is does your body run more efficiently on ketones producing less insulin resistance over a lifetime, less inflammation, less oxidation, etc? if you go back in time, humans weren’t eating as often as we do now suggesting that we lived a fed fasted lifestyle more than fed on fed on fed on sleep on fed lifestyle
It's also about overall calorie consumption. We eat more now than ever. Studies also show that saturated (and trans) fat causes a lot more insulin resistance than other macronutrients, even more than the much feared fructose among keto gurus.
@@mikafoxx2717 what studies? The studies shared in this video directly refutes your comment. Also, how does the body measure calories? If hormones direct action potential then throttling hormone functions within a given circadian window will determine if you gain weight or not. If it’s all about eating calories then why do we poop out leafy greens corn and other foods? I think it’s time we outgrow the idea of calories
Don't waste your time or money testing your Ketone Levels
My blood level was at 2.5 mmol/L this morning.
Hey Nicolas,
I've been following keto on and off for about three years now. When I'm on it, I lose weight, but when I'm off it, I gain weight again. Let's face it, though - I don't think this is in any way due to ketones. I'm glad that someone I trust on UA-cam (you) finally explained it in scientific terms. In my opinion it seems to be related to reducing calorie intake almost automatically when cutting out carbs. It also means not always feeling hungry and eating more consciously and mindfully.
Again, in my opinion (and I'm far from an expert), there's only one thing that is imperative for weight loss: if you eat fewer calories than your body expends, you lose weight.
Keto has benefitted me in so many ways (including what I mentioned above), though, not just weight loss. My cholesterol and triglyceride levels were through the roof before I started keto, but now they are well within acceptable parameters. I feel less bloated and eat much more healthily. My cognitive function has improved - I'm less sluggish and feel more energetic and active.
Although there are periods when I reintroduce carbs into my diet, I always return to keto because I feel better on it. I am losing weight, but I believe that's just a side effect.
I would really like you to do a video with Thomas DeLauer. He's my go-to guy for keto, and you're both highly educated and sensible people. I think a discussion between you two would be extremely beneficial for the viewers. 🤷🏽♂️
That's an insult to Nic
Thomas Delaeur
Is uneducated .
I respect your opinion, @@lindapestridge3073, but please remember, that's all it is - an opinion. 🙏🏼😉
I respect your opinion, @@lindapestridge3073, but please remember, that is all it is - an opinion! 🙏🏼
Studies tend to be shite. I have 50 years of experience trying to lose weight pretending that all calories are the same. Nah. Calorie restriction woirks but what happens is that body seem to adjust to a lower requirement; you are constantly hungry; you get fed up with counting calories and fed up. What is happening is that every time to eat carbs you switch off fat burning and switch in storage. £ years ago I discovered that if you sjut stop eating the carbs you metabolism does not shrink and you go into fat burning state. You have to get PROPERLY adatped to fat burning and NO study recognises the difference. Stay low carb for long enough - with same FASTING and your body fat burning will keep you from hunger. Calorie restriction gave me a yoyo effect, and by the time I was 60 I was overweight, prediabets, heart disease, and 254lbs. Low carb fasting helped my lose 54lbs, stopped 5 medications, no more heart pain,heartburn, diabetes, no more atheletes foot!! (I am not kidding here). 4 years later I am still 200lbs.
Or just stop eating at all. Then it's guaranteed that all the ketones will be coming from your fat. And your diet will be both low-fat and low-carb 😅
If you eat at a calorie deficit you will lose weight, even if your diet is only bread.
But I prefer ketogenics, carbs are inferior fuel
If you ate only bread, you will be hungry and won't eat at a calorie deficit unless you have no access to said bread.
@@JasonBuckman eating under 1500 calories a day is a calorie deficit.
And you can eat under 1500 calories on just bread
@@thebeef1278
You can, sure, but you'll fail unless you have no access to said bread. You will be hungry and will not stop at 1500 calories.
@@JasonBuckman ok
personal anecdote - no you don't need ketosis. Seems like an unhealthy way to lose weight by eating in a way that was designed for children suffering from serious seizure disorder. I lost 40lbs, gained muscle on 350 grams carbs per day BUT those carbs was at least 80% whole plant foods at the time.
Was around 20% protein, 63% carbs, 17% fat at the time (per cronometer)
Still eat that way to this day, for the most part, and still am stronger than the majority of men my age and still add a rep here and there or more weight to my lifts now and again.
Don't need to 180 grams protein per day garbage. Carbs fuel you for the long workouts AND if you get your carbs from a high amount of whole plant foods you will be giving your gut microbiome the love that they deserve as well as the goodness that the return to you for doing so.
Also, unlike some of the claims about high-carb diets (that would be people eating mostly refined carbs rather than whole plant carbs) I do not have hunger issues and I only eat two meals per day, around 1,000 to 1,100 calories each meal.
I think people say a high carb diet promotes hunger because they are eating shitty refined carbs or foods that contain more fat than carbs but that people say are carby foods like donuts, biscuits, cakes etc. Surely whole food sources of carbs aren't the same
No, it’s because most people are lazy.
You still can't over eat on keto and expect to lose weight. You still have to have an energy deficit. You might tolerate the energy deficit better on keto for a variety of reasons but that doesn't mean you can't lose weight eating carbs. I struggle with food cravings while on both diets, but I struggle less when I'm keto.
Italians eat pasta and spaghetti all day and and way skinnier than Americans
To be fair, the bar is pretty low
No they don't.
IMO, Keto works for people because it's simple and easy to follow.
it also works because it feels amazing when your on it
@@Ellis-Tor not everyone. I've had success with it, but I know a few who haven't
For someone who likes food without carbohydrates, or doesn't enjoy eating, it's easy. For everyone one else, not so much.
@@Scruffed its definitely not for everyone, for me it makes being lean, physically attractive and full of energy just so easy compared to anything else... but you're totally right, for most people... they will have to settle for lots of salad, cardio and plain rice if they want the same benefits.
This video was way too short. Can you make it longer?
I think you are creating a strawman argument ... Keto isn't better at weight loss if you are comparing it to metabolically healthy subjects.. the problem is the vast majority of westerners have some sort of metabolic damage (the last statistic I saw it way above 50% of the population up near ~65% depending on the source), hyperinsulinemia/insulin resistance.
And this is why I think the majority of people who try the calories in and calories out balanced diet method to lose weight end up failing because they need to fix their insulin resistance first... insulin resistance screws with your leptin signaling which makes eating less calories very very difficult because the body dumps so much ghrelin into your system over time to the point you can't keep up the diet and fail.
when leptin signaling is messed up, your brain doesn't know you have fat stores to use as energy and your body thinks its starving to death which makes cutting calories so difficult on a standard balanced diet because the body starts flooding you with ghrelin punching you in the face.
Those same people who fail at the balanced diet calories in and calories out method (long term) try keto and boom it works for them because they are also slowly correcting their metabolic disfunction, therefore their body is willing to let go of energy... going into ketosis forces your body to find those fat stores, and breaking that addiction to glucose is harder than quitting caffeine cold turkey (when insulin resistant).. I'll compare it to quitting nicotine in terms of how difficult it is to quit glucose/carbs
Once you get rid of insulin resistance, then having a balanced diet will work for you, but you have to break that metabolic dysfunction first
I have a video on that, too (look up my 'High Insulin Diet' video - same results)
I'm not sure what the point was here. You can starve yourself on a high carb crappy vegan diet and still lose weight.. so what. The only thing that matters is optimal and healthy. Those are the questions to compare diets and mechanisms.