What are low carb diets? Why do low carb diets work?
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- Опубліковано 11 чер 2024
- What are low carb diets? And why do low carb diets work? In this video I will give an overview about which people could benefit from a low carb diet. I talk about the difference between eating a carbohydrate versus a protein versus a fat meal. The 2 compartment model of calories and how a high carb or low carb diet will dictate through insulin whether fat is stored or whether fat is burnt. I will talk about why low carbohydrate diets work. Finally, I will talk about how many carbohydrates per day is considered a low carb diet. Low carbohydrate diets are often called ketogenic diets or keto for short because when fat is burnt, ketones are produced as fuel for your body.
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Dr. Keith Moran MD, RCPSC, DABIM, RCS, NBE Biography:
I am a consultant in Internal Medicine with special medical interests in gastroenterology, cardiology, and echocardiography. I am a a full-time practising physician in these areas. I was an undergraduate at the University of Toronto, Trinity College where I received a number of scholarships including one for top student at Trinity College. I attended medical school at the University of Toronto graduating with a gold medal. My internship was completed at McMaster University in Hamilton followed by a residency in Internal Medicine at the University of Western Ontario in London. I then completed a fellowship in General Internal Medicine at the University of Western Ontario. I have active staff privileges and work as a consultant at my hospital managing the intensive care unit and providing consultative care in all hospital departments. I am a past clinical preceptor at the Northern Ontario School of Medicine. I am an active echocardiographer who has been certified and recertified by the National Board of Echocardiography. I am certified in cardiac sonography and have trained and completely educated a number of cardiac sonographers. I am the medical director of my cardiology laboratory which was established in 2001. My laboratory performs echocardiography and stress echocardiography amongst other tests. I maintain my certification in the American Board of Internal Medicine.
#MedicinewithDrMoran
It's very good news to see that more doctors are supporting low carbs diets and keto. Food heals
Esther, as I like to say food is medicine!
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Excellent video. Very helpful.
Glad I found you, one more doctor confirming the lchf lifestyle.
I was able to reverse my prediabetes with low carb life style changes, i will keep on the low carb style of eating unfortunately this disease runs in my family and your eating habits are the ones that can make you or break you.
thank you for making these videos it is valuable information!
Ive watched a lot of videos and I must admit that your videos are so good with information and your presentation is excellent. Respect Sir
When I was diagnosed with T2D, I was told that if I lost my obesity there was a "theoretical" chance that I could put my T2D in to remission.
But NOONE suggested anything else than calorie restriction and exercise.
I was about 150Kg (about 330lbs), exercise was VERY painful!
And my body was constantly screaming for more sugar.
In hindsight I feel stupid. The old name for T2D in my native language translates directly to "sugar sickness".
I'm so frustrated that this is STILL in 2020 not more widely known.
Many physicians like myself have been spreading the word for a number of years. Finally last year the American diabetes Association indicated the low-carb diet can be good for diabetes.
Love your channel.
Glad you enjoy it!
Appreciate doctors that tells the truth of the physiology of disease. People are not stupid if the truth is given.thank you
Thank you for creating this informative video. Once I take an interest in something I tend to get very deeply into the subject and this is the way I approached LCHF diets nearly 3 years ago when I started. Usually, once people take such a deep interest in LCHF/keto diets they also change other aspects of their diet and their health understanding goes further than just diet (like the health benefits of sun exposure, and cutting out vegetable oils) and they seek to understand why/what foods do to their body and their health (as I have done). People who just adopt a lchf/keto diet usually seek out recipes and are more likely to jump off the diet down the track. I don't count carbs because I understand what my food choices do and what foods to avoid or minimise. You certainly don't need to exercise to lose weight on a low carb diet. I mistakenly thought that I had to exercise as part of a lchf diet when I started BUT I injured my knee and couldn't exercise at all over the next few weeks, and very little exercise after that. I still lost nearly 2kg a week at the start. I now regularly walk because exercise is important for fitness and sun exposure.
It's important to understand that low carb and keto diets provide much more in health benefits than just weight loss. LCHF/keto followers usually consider the weight loss as a side benefit. Did you know that high carb diets cause your body to retain salt and therefore retain water, increasing your blood pressure. After going low carb your body doesn't retain as much salt/water, taking the load off your heart.. yet, the salt gets the blame for this and not the carbs/insulin. Also, glucose and vitamin C compete for access to your cells. Reduce you carb intake and your body can better use available vitamin C. I have found that this likely applies to other vitamins as well because I can feel a little bit unwell if I take certain synthetic vitamins now. Since changing to lchf diet I have increased my salt consumption (to taste) and my blood pressure stays in the ideal range.
The inflammation cause by excess and/or regular sugar (carb consumption) and the associated increased insulin production results in higher inflammation. This increased inflammation results in more disease including joint problems. My joint health improved after changing to a lchf diet resulting in less to no aches and pains and improved joint mobility. ( making it much easier to mount and ride my motorbike). My cardiovascular system improved.. gone are the heart palpitations and deep vein thrombosis (the calves of my legs would become rock hard and sore after an hour or more driving). An odd side effect of this diet is that my sun tolerance improved. I used to burn after 15 minutes to half an hour in the sun, whereas now if I have been caught out in the sun for a few hours then I am much less likely to burn and peel. This could be associated with my cutting out vegetable (seed oils) as well. I have seen other lchf eaters also say the same thing. BTW, I consider LCHF (low car/high fat) to be a healthy way of eating much along the lines of how our ancestors ate, and keto as a more restricted version (more closely monitoring and restriction of carbs) and I see keto as a great way of reversing much of the damage done by years of eating a standard western diet. I don't count carbs and I certainly don't count calories.
It is also believed that metabolic syndrome, diabetes, heart disease and stroke and dementia are all linked as part of the negative effects of a high carb diet. My memory has also improved heaps after changing to a low carb/high fat diet.
Also, by eating higher fat foods and cutting my addiction to sugars I now feel fuller for longer after eating. This made it easier for me to cut back on meals during the say. I now eat only one meal per day, plus coffee/snack as an afternoon treat. I never get those strong, horrible stomach butterflies if i don't regularly eat (like I had to on the standard western diet). I still want to eat because I enjoy my meals much more now because they are tastier and not because of the larger breaks between meals.
When lchf/keto fixes your metabolic syndrome it also fixes your immune system. It doesn't stop you from getting viral infections but it certainly has made my body better able to deal with them more quickly and with less effects. Every health marker on my blood tests have improved since changing to lchf/keto, especially my hba1c (sugar stuck to blood), and my triglyceride level has dropped. I unknowingly (at the time) had pre-diabetes, but now not.
There have been so many benefits of changing to this real food lifestyle that I now take for granted the health benefits and I have forgotten a lot of these benefits that I have gained over the past 3 years. There is much much more than just weight loss resulting from this diet. At 58 years of age, not only have I lost nearly 25kg, but i can do the things that I thought age was preventing me from doing just 3 years ago. Also, I started my research into diet after getting a skin cancer (BCC) and the surgeon botched up the operation by leaving some of the cancer in place. My BCC is gone and there are no signs of it returning. The lchf/keto diet is truly undersold by people who really don't understand what it does and the benefits of it.
Excellent Video! Thk U!
Thanks Edward for the kind words.
Very informative
Glad you think so!
One of the very few real doctors who speak the truth in simple terms for all to understand. I've watched many of your videos and couldn't find a single shred of misinformation. Thank you.
Wow, thank you!
I've been strict keto for a year but find myself addicted to fats like macadamia nuts and unable to fast due to a chronic heart valve leakage and central+obstructive sleep apnea and vagus nerve neuralgia and numbness dizziness condition. I think my brain's pleasure center is craving fat. I eat basically no carbs, no sugar, no legumes, and eat mostly low carb vegetables like salad, dulsi kelp, and broccoli and meat, olive oil, ghee. Only fruit is the occasional tomato. I am careful to check for hidden sugars like dextrose and maltodextrin which I also avoid. Use heavy cream instead or half and half or milk in my coffee. But I'm gaining weight with fatty liver though a1c has normalized. Take many vitamins like D3, K2, C, B complex, Magnesium. Calcium score test was zero but high cholesterol and high blood pressure. Exercise is difficult due to rapid heart rate and chest pain which my multiple cardiologists have no treatment for. I also end up breaking fast in order to take my medications and supplements due to a sensitive stomach.
No guidance for those with my kind of underlying conditions that make keto not work.
What do you think about blood type diets and how can one combine them with a keto diet?
This was very helpful. Thank you.
QUESTION: Do you still plan on doing the video mentioned at the end of this one on using more fat and less carbs during endurance training? I am very interested in that topic. Every time I do a low carb diet for weight loss, I end up getting very faint during strenuous exercise. This has happened to the point of actually blacking out and hurting myself. Now I pay attention to the signs and can catch myself before it happens, but it would still be helpful to have a better understanding.
This is because you have depleted your glycogen stores during moderate to high intensity exercises. You need sugar to perform athletically. Bottom line. Low carb diet leads to rapid weight loss , eventual failure, and eventual rebound weight gain.
Eat high amounts of carbs, from whole plants as much as possible, and as low amount of fat possible and you will feel better and perform better. Eating higher amounts of fat CAUSES insulin resistance and thus higher blood glucose levels. It baffles me that intelligent, well read physicians are still spreading the wrong message
@@GNP999 You have no idea what you are talking about. I guess you haven't heard of the ultra marathon runners who are winning that are low carb? I've been low carb since 2018 and my health and physique has improved considerably. I was borderline diabetic. Now my blood sugars are perfect. I have more energy and don't have energy crashes.
It sounds as though you are not fat adapted yet. This transition can take sometime to go through and your performance will suffer during it. It is important to maintain a low carb diet to force your body to adapt at a cellular level to produce and consume ketones. Also keeping your salt and potassium levels up by consuming more than you would usually. In the beginning you will lose lots of salts from the breakdown of glycogen. Depending on the individual it can take up to 6 months to adapt. Many people can do it in a month. Yes you will lose fat during this time as your insulin levels will be low. If you lose muscle then you are not eating enough protein. I personally maintain a 1g protein/kg diet approx. Once you are adapted you will not feel hungry like before. You can easily skip meals and be more focused mentally.
Thank you for doing these information videos!!! They are great!!! I have been on a low carb so long now that my glucose is no longer in the “normal” range, but my A1c is. I am also following one meal a day with a higher protein with fat and some veggies. There is also new information on cholesterol levels on a higher protein low carb diet, as in carnivore, where the insulin level is low and it does not cause the stickyness on cholesterol in the arteries of high insulin resistant person. What are your findings on this as studies are limited.
Thank you for your kind comments. You are right that there are limited studies here we will have more information hopefully in the next 5-10 years about what an optimal diet is. As I probably said in the video, this is a good diet to normalize glucose control and reduce patient's risk of vascular disease. Once the weight is normalized goes control carbohydrate consumption can be liberalized somewhat but we generally recommend "slow carbs" which digest more slowly and do not increase the glucose the way pure sugar will. It is my hope that subcutaneous glucose monitors will become more affordable and possibly even be accessible through a smartwatch. Insulin monitoring would also be helpful. Glucose monitoring gives patients good feedback on the response of glucose to the meal that they just ate.
I've been trying to follow a low carb diet to lose weight. it works really well, but after about a week I'll run into days where I just need my breads and cereal and gain back the weight I lost. Also, I find it hard to cook lunches to take to work and often end up buying lunch at a convenience store which makes it that much harder to keep carbs low for a day. the good news is that I have been trying out some new, wonderful recipes!!
Ben, starting a low carb diet takes some real effort. When you run into days where you "just need breads and cereal" you need to be able to tell yourself NO. Those cravings will go away after you resist them the first few times. And you can avoid worrying about what to make for lunch by embracing intermittent fasting. Hunger pangs don't last long, and once you push through them without giving in, they go away. Just drink some water, black coffee, or tea. I know this personally, having been a grain and sugar addict for years. Now I don't crave them at all and have lost 30 pounds in 5 months. I plan to eat a low carb diet the rest of my life, as should anyone who wants to avoid metabolic disease.
Dr Moran, I value your sane and measured exposition of low carb, a subject which generally provokes a lot of fanaticism. You mention that you intend to make more videos specifically on diabetes. I am eagerly awaiting them. If they could also feature your cats, my enjoyment would be doubledr! I am particularly concerned with LADA, pre-diabetes, and how to manage these conditions when one has no excess weight to lose and no access to supplemental insulin.
Where are you located at doc, I hope to find a doctor like you .thanks
Question: The WHO's recommended amount of 40g sugar a day corresponds to around 400g of fruits, but with around 600g of fruits and veggies respectively a day I could not get the recommended daily dose of vitamins, but vitamin C. Did I choose the wrong fruits (mostly apples, grapes, oranges, pears, berries, melons, cherries and avocado), or does my calculation seem off?
Thank you for commenting. The daily requirement of vitamin C is somewhere on the order of 60-90 mg per day. You can get this with low-carb foods or a vitamin C supplement. One of the best low-carb foods would be bell peppers (one serving is 100-300% of vitamin C. Other foods are kale, broccoli, sugar snap peas, brussels sprouts, cauliflower, red cabbage, chicken liver or berries.
@@MedicinewithDrMoran Thank you very much for the answer. I think I now see my mistake.
What is a good protein macro percentage for a female in 30s, not requiring weight loss but wanting to be healthy and slow aging please?
0.8-1.0 g per kilogram for daily protein requirements. This would be 50-60 g of protein daily if you are 60 kg. If you are very active, up to 1.2 g per kilogram seems reasonable.
@@MedicinewithDrMoran I'm under 60kg but was aiming for 30% calories from protein to improve bone health which was coming out at around 100g (mainly plant based plus some collagen supplements). Any thoughts?
Is there a particular low carb diet that you recommend? e.g. Atkins?
Whole food, high in leafy vegetables and other non starchy vegetables. Moderate fats for avocado, olives, nuts, seeds, tempeh or non GMO tofu, coconut oil (small amounts of low mercury fish if you eat meat) then healthy protein. Intermittent fasting can also help. The basic rule is eat naturally. Dr Berg has some good guides on how to get started. Thomas Delauer has some keto and low carb guides too. There are some good website with tips on how to keep low carb healthy. My favourite is DietDoctor.com
Without tracking your blood sugar, blood test results,knowing your genetic markers such as APOE4 status and MTHFR etc, it's best to be safe and not have processed meats as your source of protein and fats.
I agree with my viewer Little Voice. This type of diet is very helpful for diabetics and people who want to lose weight. I do often refer my patients to the dietdoctor.com website as I do not have enough videos up on my Channel to review further aspects of it at this time. Thank you for commenting.
I used to be all high and mighty because I was eating Rice Krispy treats - low in fat! They only have sugar! Fortunately, I learned better.
Low in fat always means high in carbs. But I am not trying to vilify carbohydrates. Many carbs are complex and are slowly digested with much lower rises in glucose (we often called the slow carbs and this is because of the fiber content). The ones that are of concern are the simple carbohydrates such as the sugars in cereals and treats.
😃👍
Thanks!