🔷 Watch This Next: Lose Fat Fast Running vs Walking - Which Is Better? ua-cam.com/video/GoQ_Qt2REgQ/v-deo.html or Keto vs Fasting: ua-cam.com/video/zzwxj9xJjao/v-deo.html
Grinder !! I don’t think it’s standard to test insulin levels, and they’d fluctuate wildly throughout the day, from fasting to after meals, and depending on meal composition. So, to the average doctor, who probably isn’t very keto informed, a random insulin level wouldn’t be very informative. I would like to know about testing insulin levels as well. How, where can we do this? Are there home monitors, like for glucose and ketones? Dr. Sten?
@Grinder !! While I don't reply to everyone right away I do read the comments. I try to reply to as many people as I can. I have a business to run and do this UA-cam channel after 80hrs at work for free. I was thinking your question was probably a common one and noted it to put down as a future video. Mama W is correct. The Homa-IR is not a test that most doctors test every time. It is not the same as the A1c test.
@@drekberg I asked my doctor for the Homa-IR , he did not know what that was. I am bringing in some articles off the internet on it when I visit him this month.
Dr. Sten Ekberg Hi Dr. Ekberg, I think your channel is the most informative of all on youtube. I have a question, I begun keto 6 months ago because my A1C was 5.7 and want it to experiment with it, well... Im 5’9’’ and went from 167 lb to 138. Then 3 months ago my A1C was 5.5 and now just yesterday my blood test was fasting glucose 91 and fasting insulin 1.6 that’s a HOMA IR of 0.35. Should I go low carb or medium carb? Thanks a lot @drekberg
I did stricter Keto to get down to my weight goal, then afterwards I have adopted a more flexible Low-carb lifestyle eating habits. Now I include things like healthy legumes and berries back into my diet. Doing great!
This is my plan too. Im on week 3 of healthy keto under 20g of carbs. Plan for 12 weeks like this, lose some weight, get used to life without sugar, then start with rice once a week, the occasional pasta and naan bread, and maybe a small portion of fries, ans some beans once a week. Hoping that despite coming out of ketosis, a diet below 100g a day and no sugar will still keep me healthy too.
Totally agree. I am on week two of keto. Why ? To work on insulin resistance and focus on fat burning. It is a fix, and when the fix is over, then it's time for maintenance. I walk the golf course five days a week. I play in the AM. I can't imagine trying to play well, and fasting at the same time, that will be the time for low carb, and eating healthy.
Me too. I'm going to start eating healthy carbs like beans, pumpkin etc., but in moderation. I know they are quite high in carbs, but they have a lot of protein and fibre and vitamins/minerals. I've cut out refined carbs like bread, pasta, rice etc. If I do eat them, it will be very occasionally and a very small portion, but I don't miss them.
Thank you so much for your fantastic video. All my life I ate high carb, I was fat and for some years now diabetic. After watching I switched my whole nutrition to low carb. It wasn't easy to break all the old eating habits, but what a reward! I lost 10kg (up to now) and I could stop the insulin injections. I'm so happy. Thanks for changing my life.
I tried keto for about 5 months. I did great the first 3 months, then I started feeling not well at all and stopped losing weight and had a lot of depression. I don't know if I just needed to push through to some next level, but I just decided it wasn't working for me. The past two months, I've been eating a low carb diet. I stick to having almost no added sugar, but do eat beans, fruit, and limited whole grains. I've started losing weight again and feel physically great and happier. I might lose weight slower, but I'd rather be able to work out and function as a person in the world than drop weight quickly.
Glad you found something that works. I am starting my journey with Keto and I know its not a longterm diet for me. I do hope to be low carb in the end with a cheat meal every once in a while.
Thank you Dave Howie. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Thank you for your advice. Since I started watching your vids 5 months ago, I have gone down from 260 lbs to 230. I feel so much better, my insulin levels have gotten under control, it's easier climbing stairs, and over all disposition has improved. Jesse
*Deciding between the keto diet and low carb diet can be confusing, but this video did an excellent job of explaining the nuances and helping me weigh the pros and cons. Thank you for shedding light on this topic!*
Wow.. this is the clearest and most thorough explanation of keto and low carb diets and how they fit into healthy eating plans, and more importantly how to match them to your needs! Excellent! It acknowledges that we are all have different needs which you describe clearly. Really, the best I've come across! Thank you Dr.!!!
What an excellent teacher you are, Dr. Ekberg. I have learned so much from you, so much detailed and easy to understand information. You always pace your videos perfectly. Fascinating information that really empowers us. I especially enjoyed the 'punch line' near the end of the video regarding High Fat Research and their erroneous conclusions. I have lost 8 kilos on keto since mid January and in February started IF which was perfect for me as I don't feel hungry in the morning and struggled to eat breakfast as late as possible. Being a woman, I learned it is good to have healthy, higher carbs a few times a week, which I have done. So, really I am low carb a few times a week, do keto and OMAD or IF the rest of the week and feel great. I have 1-2 kilos more to lose to reach my goal of 63 kilos. At 70 and clothes now fitting, I have a new lease on life. You have been a very big part of that. Thank you so much and greetings from Spain!
My grandchildren especially my granddaughters eat all the time , the girls mainly carbs and are very under weight. Their dad's family, especially the other grandmother have high metabolisms and despite eating carbs even sugars have a hard time gaining weight. My grandson hates sugar unlike his sisters and eats meats and vegetables mainly. He is lean and fit not under weight. Despite his high metabolism. My wife and self are very insulin resistant, over weight and on a keto diet. We are getting better. People are very different and one size does not fit everyone.
Exactly right. That's why it is so maddening to hear skinny people say - just do what I did. The government guidelines don't work for people with a genetic predisposition to storage.
The other frustrating thing is to assume skinny people are healthy... Just because they are skinny doesn't mean they aren't percolating all kinds of issues from their poor diet.
Not really sure you can compare to children and all there testestrone, hgh and other s compared to adult who have every little of it. Children fees then healthy whole foods and move on, adults...
I used to be like your skinny relatives.....then I got to my late 30s and that started to change lol. Things do change as a person ages most of the time. Now i cut the carbs...not on full keto diet....and i intermittent fast and have lost some weight....not quickly but prefer to lose it steadily anyway....I love not feeling hungry all the time and getting shakes if I don't eat every 3 hours...
I started Keto at 290lbs about 2 years ago. I am now at 214lbs. Don't know if it matters but I am a female. My partner, a male and one of those with a super crazy high metabolism, started the Keto diet the same time as me at 128lbs and is now up to 147lbs (he is 6'1"). He now has so much muscle! He has tried for decades to gain weight and the diet that helps me lose is helping him gain. I dont understand the mechanism behind it, but Keto seems to stabilize metabolism. Can't say for certain, but I suspect he had low blood sugar as his sister was diagnosed with it and her doctor recommended the Keto diet for her even though she rail thin. It helps everyone be healthy it seems to me.
Love your vids. I always understand them. You give great insight can and explanations. I went from 213 pounds on three different diabetic medications to 146 lbs, 9.75% body fat. Off All meds for two years now and have 5.3 A1C. Keto rocks!
Virtual hug to Dr Ekberg!!! You are amazing. If only I had a lecturer like you at med school. You explain things very clearly even for those without scientific background. You highlight the issues current population’s mindset. I am doing intermittent fasting and keto on some days and low carb on others. My only worry is that on my low carb days, if I take fat WITH the carb, it will spike insulin and store the fat. I have no problem with taking fat on my strict keto days where I keep my carb intake to
I have struggled with weight all my life and I’m so happy I’ve finally discovered you! This makes sense to me. Thank you for explaining it so clearly and in depth. New subscriber here. 😘
I’ve been into Keto and IF for a month and lost 13 pounds. Mostly healthy keto like organic eggs, vegetables, acv-olive oil salad dressing, grass feed meats. I use 2 meals per day within 18-6 window fasting. Carbs are strictly no bread, rice, pasta and sugar, within the limits of 50 grams per day. Except for brisk walking, I don’t do strenuous exercise at 50. If you watch Dr. Jason Fung, your will see the benefits of IF including building new cells thru autophagy.
Best nutritional teachings on youtube and best teacher! Finally not a frat boy jock talking in circles presenting random un organized nutritional information while wearing a skin tight shirt.
I was on the Atkins (low carb high protein) diet a few years ago. I lost 20 lbs but also had major gall bladder problems caused by excessive gall stones. Gall bladder had to be removed. So don't go overboard cutting out carbs. You need some every day. I have been off Atkins for 10 years and have not put on the weight, though I keep off sugary items. I eat bread and potatoes regularly and at 5 ft 11 my weight is a steady 159 - 162 lbs. I am 82 years old and being disabled (COPD) exercise very little.
Sir You are a great doctor of this century. I am Dental & Maxillo Facial surgeon in India. But I think all health universities of world should be under your guidance. I aporeciate you admire you for the work you have done for humanity. Above all i Love you. May God bless all kudoes upon you. Salute you Doctor Sahib.
Thank you for all that you do Dr Eckberg. Just had my thyroid removed this past Tuesday. Healing up quite nicely. Had PTC both sides, new hashimoto's dx, and on pathology report they cite 2 hurthle cell adenomas we didn't know about. One on each side. I've been sticking with my diet and down 40 pounds since March 19th. The t-shirt I bought from your channel that says don't feed me autophagy in progress... I haven't worn it out yet but soon will! I bought the 2xl and it was 2x too tight for me...was! I will be wearing it out by the end of next week if not sooner. All my older dresses fit me again and some that were still a little too snug just 3 weeks ago are now too big. 3 weeks Before my thyroid removal I had started sewing my own dresses and tops...many will need taken in or given away. I should be at my goal weight no later than October 15th... 115 lbs left to go to be 135...But hey I'm over 25% of the way there now. Feeling better every day. Thank you Jesus!! Best regards, Jen
Just came across your channel Dr. You are absolutely amazing and knowledgeable! This channel and your content is the BEST I have ever come across...THANK YOU!
I thought I was the only one! I do this 1.5x for most videos these days. Too many videos, too much information to absorb, too less time. On top of this, I also put captions on so that as I skip +10secs, I can still skim read through the content. Cheers
Best video I've seen to explain the best choice of daily carb intake. I have been keeping carbs between 10 to 20, and now I feel better going up to 50/day a couple times a week. Main goal is inflammation reduction. Avoiding dairy, grains and processed vegetable oils. Started clean-keto in September and IF in October because I was having trouble cutting out sugars. The keto approach to fats and eating lots of veg helped me manage hunger and reduce inflammatory carbs and start losing weight again. Looking at my history and my visceral fat, it may take me quite a while to reverse IR. This video is helping me understand and have the patience to sustain the clean-keto/IF lifestyle for the long haul--AND I AM ENJOYING IT. ❤
What I enjoy about your videos is that they are practical and clear. Other channels may be more technical but not practical and get lost in the technical details which are intellectually interesting.
Reduced my AIC from 5.8 to 5.4 [ fasting glucose: 91 to 81, HOMA IR: 0.6] by reducing carb from 275g avg to 175g(40% diet). am physically active and lean reduced 12kg and maintaining weight from last 3 months
I started my Ketogenic lifestyle about 2 years ago, I lost close to 100 lbs and reversed my insulin resistance and its complications completely. Then I switched from Ketogenic lifestyle to a low-carbohydrate diet by introducing cruciferous vegetables. I got all my carbohydrates from consuming veggies mostly. No sugar, no fruits--except for avocado and no grains..Switching from Ketogenic lifestyle to a low carb diet did not cause any weight gain and no insulin resistance. I love my cruciferous vegetables 😋
I am very active do a lot of power walking along with some weight training. I am ok with trending thinner, I'm not looking for quick, dramatic weight loss. I adopted a pragmatic-practical approach with a hybrid keto diet. No raw or refined sugar, no bread, pasta, drastically reduced starchy veg intake, lots of animal fat, dairy fat, limited fruit intake (no juices) lots of veg, some beans. I don't consult the do-don't list for vegetables (other than limiting starchy ones) as I don't want to have to measure and weigh my turnip or bean consumption to stay strictly keto. I find that looser restrictions in these areas makes it easier to stay on a healthy, but not onerous diet. Cheers Doc, I love these vids!
I heard about you on the beat diabetes channel and boy am I glad I did. It's not just that I'm learning more, it's that I'm getting a full understanding of what's really going on with my body. Thank you so much for sharing your knowledge with us. ♥️😀
I love the way you explain how one size does not fit all. I also appreciate the point about how what some researchers considered a high fat diet (40-20-40) is not *really* a high fat diet. Most importantly I appreciate your saying that it is mainly when carbs are *also* high is when high fat becomes a problem. Thank you for cutting through the confusion.
I appreciate how you explain the range of carb intake. I hear so often that carbs are evil and should never be eaten. It seems to some that it is all or nothing when it comes to carb intake.
To those with a carb addiction, it's true. It's like saying to a recovering alcoholic that one beer is fine. It's best that they treat it like poison even if it isn't too others. I was a baker and it only took one sweet for me to spiral into eating two a day at work. And I've always had a reasonably healthy weight. But you feel when you have junk food, you feel sick and incapable even if you don't know how good you can feel without them. Most people are okay with carbs that aren't addictive though. I haven't heard many people binge on a squash.
I’m active and slim. I discovered my A1c creeping upwards through the years and started to reduce carbs and intermittent fasting. Recently I’ve increased my fats. I feel great. I’m hoping my A1c will also improve
Hi Dr Ekberg! Firstly gosh your channel grew so much I remember when I was one of the few when you were under 6k Grattis! But no surprise here, thank you for this vivid explanation too..
Thank you Magdalena Koh. I really appreciate your support and always appreciate hearing from you. UA-cam finally figured out what the channel was about and delivered it to the right audience.
Once a month we have London Broil. Grilled lean beef with white Italian or French bread, each piece dredged in butter with onions and mushrooms. High protein, carbs and fat. What is not to love? But we avoid white bread the rest of the month. I'm within 10 pounds of ideal weight and I have lots of energy when I'm not fasting. Not worried.
Very interesting, thanks doc! I think it's also worth mentioning that people still produce some amount of ketones on low-carb diets (especially at fasting intervals). So ketosis is not a binary YES/NO state but more like a gradient as well.
If you consider the way our bodies are designed, the state of ketosis is just a state during which we use our stored energy (that stuff society calls bodyfat). There is no absolute state. We fluctuate depending on our energy needs. The only time we can't use this natural mechanism is if we eat too much, for too long and destroy or at very least temporarily disable this fat burning ability. The body, while being very simple is always very clever.
I didnt realise that ketones can still be produced if on a higher carb diet than keto. I actually thought that over 20/50g of carbs and ketosis stops, and returns to the carb fuel system. I am on a 12 week strict below 20g carb keto, and do IF around the 18/6 hour window. I would like to move onto a less strict 100g carbs a day kind of thing after keto, and hopefully the IF will still allow me to produce ketones. Can we still be fat adapted AND eat above the keto carb threshold?
I couldn’t manage full Keto, the fats part, but I understood the logic of the plan and cut out the processed carbs, which means sugar, and ate healthy veggies and fats. Tried to stay under 50g carbs. After 3 months my A1C was down frm 9 to 7 and I was very pleased. Zero weight loss though. Fell of the wagon early 2019 and can’t seem to get back on.
Yes you can. Eat protein (chicken, steak, eggs) and healthy fats like olive oil, nuts, salmon fish. You can do it. Plenty of videos to guide you. Low carb (no bread, pasta, rice etc.), but you can eat the healthier carbs like chick peas, kidney beans and peas. It isn't Keto because they don't allow it, but it is low carb and high healthy fats and some protein. You also won't be hungry eating like this.
I'm feeling great doing the low carb diet and it is helping me to control my diabetes, also high blood pressure and a lot of other problems I had like neuropathy, my vision is not like when I was young, but it is better and I'm better now at 54 years old.
I am enjoying all your info.... im on day 11 carnivore diet (3 of these days made 24hr fast rest IF) ive got more ENERGY after 15 hrs no food!!! until I eat!! TY
One of the best videos on Ketogenic diet I've seen. I think there is too much of an all or nothing type picture going on in the Keto community. People are adamant about strictly adhering to the Keto diet and any issue that result from the diet is attributed to "electrolyte imbalance" although insulin has utility for both building lean muscle and promoting quality sleep. I'm personally testing strategic carbohydrate loads of 50g-100g before sleep to see if I can retain the benefits of keto (balanced energy, reduced cravings, mental clarity) while also benefiting from strategic insulin response for sleep and gym performance.
I really appreciate the knowledge you contribute. I am personally very lean and have had troubles gaining weight although attempting low carb diet and excersice. I would appreciate you can post a video on how to gain wieght for such cases.
Thanks doctor for your extra ordinary full of knowledge health education talk. Realy apreciate it and enjoying the benefits like got my blood sugar from 250 fasting to 94 within sixteen days..God bless you dear
A tour de force Sten, Most helpful, Thank you. My wife and I were IR and we have both been working at reversing it. She has not responded as quickly as I have. Her weight loss has been gradual whereas mine was rapid and I have had to have some carbs to prevent myself becoming seriously underweight. We have also been doing moderate exercise for 20 min three times a week, and it all seems to be helping. We are extremely 'conservative' in this country and slow to embrace new ideas. It is also not easy to change the habits of a lifetime !! Graham Edwards, (Retired GP). Chichester, UK
The people searching for truth will find it. All others will either fall or seek the truth when their health fails. However, the best time is always now and prevention is always the best medicine. Thank You Dr for sharing your knowledge. Respect Sir.
At 17:00 the Doctor states that when cortisol goes up, blood sugar goes up and then so does insulin. Which could elevate the question for caffeine sensitive people, whom don't clear caffeine out of their systems very fast. Would coffee cause a sustained period of elevated cortisol, which would stimulate increased blood sugar and therefore insulin release? (With the end result being insulin resistance and fat storage.)
Thank you China786. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Just subscribed! This is most straightforward, info dense, easy-to-understand lecture I've ever seen! My question: I want to lower my A1C from 6.3. Not willing to put my 73 yr old self into starvation mode. Good health, mod active, 5-10 lbs overweight. Will 50-100 gr approach be good? It cut my sugar craving immediately! Shocked!
You don't need to starve yourself. You can eat two healthy meals a day with 50+ grams of protein per meal, 40 grams of fat. Keep your total daily carbs less than 100 grams. If you're still hungry add another meal of protein and veggies. In other words, restrict the carbs but you can eat meat and veggies till satiated.
I just started 3 days ago. I am fasting right now from 6:30 yesterday to 10 this morning and my blood sugar is 170. I have not even eaten yet. I am doing 2mad. At 5 to 6 and again at noon and green tea when I get hungry. So at 6 last night I had a pork chop and Brussel sprouts baked. At lunch I had salad with a chicken cuts on top. Mostly lettuce varieties. That was all for that day. I am not taking meds so I am going to do this before going back to the doctor in Dec. Please, it is actually scaring me because I feel very bad when trying to wake up. And my vision is blurry. I starting walking also. I have a circle outside to walk around with my dogs and chickens. I won't eat until 12. Yes, It has taken years for this damage like more than 20 and my birth family are all diabetic. All grandparents on both sides but they ate sugar like ice cream, soda and orange juice etc... I am cutting all of this out and following a whole foods instead of processed. I am cooking all my own food now. No more eating out. It's not necessary anyway. I want to reverse this enough to not start meds. This is only day 3 today. Is there any other videos on this subject please. I am listening to you even closer. Do you have any other help just for me? Thank you Dr. ..
Dr Ekberg, to be very honest I never had confidence on intermittent fasting, or OMAD. But after listening to your detailed explanation I started intermittent fasting, and moved to OMAD after fifteen days. I have reduced 3kgs in a month. It's given me immense confidence to gain back my body to right shape. I find it important to thank you at this moment for giving such useful, detailed and right information about the procedure.. I shall continue this procedure for long with your right guidance through these informative videos... Kudos to your efforts.. Thank you. Shalini
Thank You @stevewhalen6973 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
I do IF every day. I have a Keto meal around noon, and I have a dinner with under 100 grams of carbs at 5pm. This is shown to keep blood sugar down, but the carbs help me to sleep.
I do Keto apart from if I'm eating out which is once or twice a week. I was full Keto but am now a good BMI. I did a 30 mile mountain bike after a breakfast of Eggs and Salmon, my younger brother had sausage egg bap and porridge. After a few big hills my brother started to struggle half way round and he had to eat some flap jack as his legs were shaking. Where as I managed the whole ride with no food. What I found interesting is when he has recently eaten he is a fair amount faster than me but that didn't last long at all. I wonder if Id benefit from a small amount of carbs before and during exercise.
I've been 98 lb (5'0") most of my life even after 5 pregnancies. Then I had a terrible accident and the surgeon gave me pills that made me eat 4 times a day (I was so hungry). By the time my GP noticed the problem, it was too late. Now I have about 80 lb to lose. I've been on Keto for the last 6 weeks and lost 11.5" on my waist but only about 5 lb in weight. Go figure. I love how you explain things, thank you for showing, Nicole
I meant just keep at it. I refer to that as hammering away. Daily. Maybe Try fasting, it’s the only way my body accesses stored fat. VLCD, Very Low Calorie Diet
@@stevesabol2948 I'm doing 18/6 IF. I didn't try complete fast or OMAD yet. It's difficult cooking for someone else when you're not eating yourself. I'm waiting for my husband to leave for a business trip so I can try fasting for a few days. I'm a bit unsure though so I'll have to binge watch videos on fasting. Any suggestions? I still think it's weird I'm losing my waist w/o losing any weight. I lost another 1/2"...
I always enjoy the movie “Hungry for Change.” It’s on you tube. I have the DVD and have watched it many times It’s not about a particular diet, but about the diet industry and find it encouraging
Thank you Erik Janse. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
@8:50 can you please make a video about that? everybody always talks about losing fat, i cant find any information out there addressing the overly-skinny problem. im out of ideas after miserably failing keto 3 times (fainting and stuff).
Dr. Sten.. since 3 July 2021 and enjoying the educational videos you present I am now 13 pounds light with lower blood pressure. Thank you. I enjoy the Chart style presentation.. stay safe !!
Hi Dr.Ekberg, Great video. I'm a diabetic type 2, and I have found that my fasting glucose levels are around 110-120 and 2 hours after I eat a low carb breakfast my glucose goes down a bit. Would this be something that would be correct with Intermittent Fasting?
Videos are so educational but yet easy to understand. We need you in the high schools to teach the fast food generation. Thank you. I know you put a lot of time into this. 😊
Stress : FEARS STUCK ON. Too many commitments/BASIC ADULT RESPONSIBILITIES to LIVE. LIFE TOO CALM IS BORING. REST UP. What does it mean advice? Confused. How do we keep going? How do we EMBRACE LIFE Energetically to do the things we love??? & Treat our bodies GENTLY.??
This is fantastic Sir. Just a heads up to you/us British viewers, in the UK the carbohydrate amount on our nutritional information is already net carb. You don't subtract fiber from that figure, you just take that carb figure as you see it.
Dr. Ekberg is a teaspoon of honey and a splash of creamer in my morning coffee messing up my fast ? I eat about 7:00 pm latest and then not again until say 2:00 pm following day. Please advise when convenient. Thanks and really learning alot from your video / teaching
Keto gives me panic attacks. 50-100 grams of carbs of day I can live on. That's the difference. Keto is too extreme for some people. It's too stressful for people with adrenal problems.
I wish these discussions were more focused on things other than weight. I don't have a weight issue (especially after cutting out sugar). What I have is depression and anxiety and relentless insomnia. I feel like keto cured all that a couple years ago until I stopped for some reason. Now I'm trying carnivore, and it has made everything worse. Intuitively, I'm thinking low carb/ 50-100g might be the ticket. That includes cutting out grains and dairy (life long addiction) and experimenting with elimination of nightshades, etc. At any rate, I know this video was about fat storage and loss. Very well explained so I subscribed
Thank you Dietrich Cusseaux. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Excellent video. One problem with type 2 diabetics is that many are addicted to sugar and refined carbohydrates. From my perspective, hyperinsulinemia is a disease of addiction.
You always have great content. Thank you. I have a period now on 1 meal every 48 hours. Goal; some skin issue repair and maybe loose 2-3 kgs. Animal based diet. Add some sodium and potassium (KCl+NaCl) to keep The minerals up. Feel fine. Tomorrow afternoon will eat 500g steak. 😊
This information is so wonderful and helpful! You've taken away a lot of the overwhelm for me and simplified it; so grateful for that. :) I do have a stupid question as usual... how would one go about finding the value of their insulin level as stated as "20" in the example given at 9:57? Is there a specific type of monitor I would need to purchase, or is there some way of calculating it based on my glucose values; or by some other means? Thanks! :D
Another wonderful video. I was diagnosed with "pre-diabetes" 10 years ago (in 2009) after following the "low fat" diet recommended by the medical establishment for 25 years. I immediately began researching what the cause could be and was amazed to see that the mainline medical establishment claimed NOT TO KNOW what causes pre-diabetes and type-II diabetes! Over the last decade, understanding seems to have increased, which is a literal life-saver for me.
Hi Dr. Sten Ekberg, I hope you can provide some suggestions to help me with the following issue I have with my keto diet. I started on the Keto diet around 9 months ago because I was attracted by the health benefits. Prior to starting the Keto diet I ate healthily but my diet included carbs. These carbs were whole foods such as potatoes, pasta and rice - I had little or no processed or junk-food in my earlier diet. Since starting on the keto diet my weight has dropped to such a level that I need to gain weight. I started on the Keto diet because I was looking for the health benefits. I was NOT doing it to lose weight (in fact I was slightly underweight when I started). What do you suggest in my situation? I am 58 years old, weigh 43 kg and height of 5'1
You don't need to be on keto all the time. I would suggest doing keto for a few weeks, some IF for the autophagy benefits. Of course you don't go back to junk carbs and processed food, but you don't need to avoid carbs all the time.
I'm at low carb and this vid is very precise, clear and very layman's... Esp the HIGH FAT RESEARCH... I'm in carnivore diet with fat and protein, and others are worried about my high fat intake.. this is the answer... Than you...
Hi, first of all thank you for taking the time and sharing with us all of your knowledge on this, your videos are just amazing and really helpful, I learned a lot thanks to you 🙏🏻 I have a question tho, with hope that you may see this and respond: I’m currently on a keto diet + IF and walking daily. I was wondering if it’s possible to combine the keto diet + the low carb one ? (For exemple including beans in keto as it’s not allowed normally) would I still get to lose the weight if I included healthy slow carbs ? And maybe stay in ketosis ?
Thank you for this informations Dr. Ekberg! The "healing disease" point on keto is very interesting... I lived in a moldy house what re-activates my epstein-barr-virus... I'm thinking about going keto to cure that... would you say that keto generally is worth to try in chronic healt issues?
I have rarely eaten breakfast my whole life, just 2 cups of coffee with milk and no sugar. Don't eat until 4-6 hours after I wake up. However, the biggest problem was that I couldn't diet & lose weight when I was up in weight. With 6-day weight training in my 20s, I went from 115 to 135 but went down 2 dress sizes. My body had a lot of muscle. Now I'm 66yo, have a BMI of around 30, and need to lose. Starting gym and going to try low carb after the holidays. I know that my real BMI is probably lower than the charts. It will be interesting to see what effect I get with low carb. My A1c dropped from 5.4 to 5.0 after starting K2 MK-7 60mcg over a year ago, but I have borderline BP and atherosclerosis evident on CT now. My CAC was 52 in LAD 3 years ago and 0 in the other 3 vessels.
Thanks for your immense generosity Dr. Ekberg. It is truly appreciated. I live in France and I don't know what the equivalent test for IR is here but your description should help me explain it to my doctor. Question? Can calcification be reversed? There is very little documentation on the subject apart from proposing Keto, IF and vitamins K2-D3. I have a high calcium score and I trust that my new lifestyle will stop the calcification from progressing but is there any conclusive way to reverse it? Again you have all my gratitude.
There's no home test available for insulin, is there? So no way for me to calculate my HOMA IR. Thanks for this and your other videos. Learning a lot. I love the in depth coverage you do.
Very good information, losing weight is more complicated than just eating fat for a few month. keto diet is only one part of the puzzle. The problem is insulin resistance!!! If you want to lose weight, fix your insulin resistance!!! You are insulin resistance if you are overweight!!!
🔷 Watch This Next: Lose Fat Fast Running vs Walking - Which Is Better? ua-cam.com/video/GoQ_Qt2REgQ/v-deo.html or Keto vs Fasting: ua-cam.com/video/zzwxj9xJjao/v-deo.html
Grinder !! I don’t think it’s standard to test insulin levels, and they’d fluctuate wildly throughout the day, from fasting to after meals, and depending on meal composition. So, to the average doctor, who probably isn’t very keto informed, a random insulin level wouldn’t be very informative.
I would like to know about testing insulin levels as well. How, where can we do this? Are there home monitors, like for glucose and ketones? Dr. Sten?
@Grinder !! While I don't reply to everyone right away I do read the comments. I try to reply to as many people as I can. I have a business to run and do this UA-cam channel after 80hrs at work for free. I was thinking your question was probably a common one and noted it to put down as a future video. Mama W is correct. The Homa-IR is not a test that most doctors test every time. It is not the same as the A1c test.
@Grinder !! My blood glucose was tested but insulin wasn't tested. Perhaps a request has to be made?
@@drekberg I asked my doctor for the Homa-IR , he did not know what that was. I am bringing in some articles off the internet on it when I visit him this month.
Dr. Sten Ekberg Hi Dr. Ekberg, I think your channel is the most informative of all on youtube. I have a question, I begun keto 6 months ago because my A1C was 5.7 and want it to experiment with it, well... Im 5’9’’ and went from 167 lb to 138. Then 3 months ago my A1C was 5.5 and now just yesterday my blood test was fasting glucose 91 and fasting insulin 1.6 that’s a HOMA IR of 0.35. Should I go low carb or medium carb? Thanks a lot @drekberg
You and Dr. Berg are truly game changer.
Even I am not going completely keto, only no sugar and reduced card intake (
In the states you have the SAD and here in Britain we have the SUK (standard United Kingdom) diet. Both acronyms are very telling.
Hilarious. Thank you. I'll have to try to remember that one.😂
That's a good one. I'm in the UK too.
Andrew Wilkinson 😂😂
You made my day ... LOL!!!
In New Zealand we have the FAC diet. (Fish & Chips).
I did stricter Keto to get down to my weight goal, then afterwards I have adopted a more flexible Low-carb lifestyle eating habits. Now I include things like healthy legumes and berries back into my diet. Doing great!
This is my plan too. Im on week 3 of healthy keto under 20g of carbs. Plan for 12 weeks like this, lose some weight, get used to life without sugar, then start with rice once a week, the occasional pasta and naan bread, and maybe a small portion of fries, ans some beans once a week. Hoping that despite coming out of ketosis, a diet below 100g a day and no sugar will still keep me healthy too.
But berries are allowed on keto. I miss other fruit like watermelon bananas and apples
Totally agree. I am on week two of keto. Why ? To work on insulin resistance and focus on fat burning. It is a fix, and when the fix is over, then it's time for maintenance. I walk the golf course five days a week. I play in the AM. I can't imagine trying to play well, and fasting at the same time, that will be the time for low carb, and eating healthy.
You should be wary though that most legumes are very high in oxalates.
Me too. I'm going to start eating healthy carbs like beans, pumpkin etc., but in moderation. I know they are quite high in carbs, but they have a lot of protein and fibre and vitamins/minerals. I've cut out refined carbs like bread, pasta, rice etc. If I do eat them, it will be very occasionally and a very small portion, but I don't miss them.
Thank you so much for your fantastic video. All my life I ate high carb, I was fat and for some years now diabetic. After watching I switched my whole nutrition to low carb. It wasn't easy to break all the old eating habits, but what a reward! I lost 10kg (up to now) and I could stop the insulin injections. I'm so happy. Thanks for changing my life.
I tried keto for about 5 months. I did great the first 3 months, then I started feeling not well at all and stopped losing weight and had a lot of depression. I don't know if I just needed to push through to some next level, but I just decided it wasn't working for me. The past two months, I've been eating a low carb diet. I stick to having almost no added sugar, but do eat beans, fruit, and limited whole grains. I've started losing weight again and feel physically great and happier. I might lose weight slower, but I'd rather be able to work out and function as a person in the world than drop weight quickly.
Arysta sounded like you hit a plateau. Stay on track ! Yes it will be frustrating but then it passes.
Arysta I hear a lot of people talking about how going in and out of ketosis is preferable. Sounds like that’s what you’re doing.
Every body is different genetics wise. Sounds like you went to Low Carb and that's working for you.
Glad you found something that works. I am starting my journey with Keto and I know its not a longterm diet for me. I do hope to be low carb in the end with a cheat meal every once in a while.
Try intermittent fasting. Check dr berg too
That was the best explanation on this topic that I’ve seen in several dozen videos on this subject. Fantastic.
Thank you Dave Howie. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Thank you for your advice. Since I started watching your vids 5 months ago, I have gone down from 260 lbs to 230. I feel so much better, my insulin levels have gotten under control, it's easier climbing stairs, and over all disposition has improved. Jesse
*Deciding between the keto diet and low carb diet can be confusing, but this video did an excellent job of explaining the nuances and helping me weigh the pros and cons. Thank you for shedding light on this topic!*
Wow.. this is the clearest and most thorough explanation of keto and low carb diets and how they fit into healthy eating plans, and more importantly how to match them to your needs! Excellent! It acknowledges that we are all have different needs which you describe clearly.
Really, the best I've come across! Thank you Dr.!!!
Exactly my thoughts too.
Thank you Jake Hayes. I really appreciate your feedback and so glad that you liked it.
@@misottovoce Thank you
Jake Hayes Yes! I agree completely.
@@drekberg '
What an excellent teacher you are, Dr. Ekberg. I have learned so much from you, so much detailed and easy to understand information. You always pace your videos perfectly. Fascinating information that really empowers us. I especially enjoyed the 'punch line' near the end of the video regarding High Fat Research and their erroneous conclusions. I have lost 8 kilos on keto since mid January and in February started IF which was perfect for me as I don't feel hungry in the morning and struggled to eat breakfast as late as possible. Being a woman, I learned it is good to have healthy, higher carbs a few times a week, which I have done. So, really I am low carb a few times a week, do keto and OMAD or IF the rest of the week and feel great. I have 1-2 kilos more to lose to reach my goal of 63 kilos. At 70 and clothes now fitting, I have a new lease on life. You have been a very big part of that. Thank you so much and greetings from Spain!
My grandchildren especially my granddaughters eat all the time , the girls mainly carbs and are very under weight. Their dad's family, especially the other grandmother have high metabolisms and despite eating carbs even sugars have a hard time gaining weight. My grandson hates sugar unlike his sisters and eats meats and vegetables mainly. He is lean and fit not under weight. Despite his high metabolism. My wife and self are very insulin resistant, over weight and on a keto diet. We are getting better. People are very different and one size does not fit everyone.
Exactly right. That's why it is so maddening to hear skinny people say - just do what I did. The government guidelines don't work for people with a genetic predisposition to storage.
The other frustrating thing is to assume skinny people are healthy... Just because they are skinny doesn't mean they aren't percolating all kinds of issues from their poor diet.
Not really sure you can compare to children and all there testestrone, hgh and other s compared to adult who have every little of it. Children fees then healthy whole foods and move on, adults...
I used to be like your skinny relatives.....then I got to my late 30s and that started to change lol. Things do change as a person ages most of the time. Now i cut the carbs...not on full keto diet....and i intermittent fast and have lost some weight....not quickly but prefer to lose it steadily anyway....I love not feeling hungry all the time and getting shakes if I don't eat every 3 hours...
I started Keto at 290lbs about 2 years ago. I am now at 214lbs. Don't know if it matters but I am a female. My partner, a male and one of those with a super crazy high metabolism, started the Keto diet the same time as me at 128lbs and is now up to 147lbs (he is 6'1"). He now has so much muscle! He has tried for decades to gain weight and the diet that helps me lose is helping him gain. I dont understand the mechanism behind it, but Keto seems to stabilize metabolism. Can't say for certain, but I suspect he had low blood sugar as his sister was diagnosed with it and her doctor recommended the Keto diet for her even though she rail thin. It helps everyone be healthy it seems to me.
Love your vids. I always understand them. You give great insight can and explanations. I went from 213 pounds on three different diabetic medications to 146 lbs, 9.75% body fat. Off All meds for two years now and have 5.3 A1C. Keto rocks!
Virtual hug to Dr Ekberg!!! You are amazing. If only I had a lecturer like you at med school. You explain things very clearly even for those without scientific background. You highlight the issues current population’s mindset. I am doing intermittent fasting and keto on some days and low carb on others. My only worry is that on my low carb days, if I take fat WITH the carb, it will spike insulin and store the fat. I have no problem with taking fat on my strict keto days where I keep my carb intake to
I have struggled with weight all my life and I’m so happy I’ve finally discovered you! This makes sense to me. Thank you for explaining it so clearly and in depth. New subscriber here. 😘
I am doing very well in a low carb + IF diet for about 9 months! I really changed my life, my body and my health!! Thank You Sten!
How many carbs do you allow yourself a day?
So I am 🥰
Have u lost weight?
I’m reduced my sugar and doing IF it does work, slow weight loss and it will be easier to maintain it.
I’ve been into Keto and IF for a month and lost 13 pounds. Mostly healthy keto like organic eggs, vegetables, acv-olive oil salad dressing, grass feed meats. I use 2 meals per day within 18-6 window fasting. Carbs are strictly no bread, rice, pasta and sugar, within the limits of 50 grams per day. Except for brisk walking, I don’t do strenuous exercise at 50. If you watch Dr. Jason Fung, your will see the benefits of IF including building new cells thru autophagy.
Best nutritional teachings on youtube and best teacher! Finally not a frat boy jock talking in circles presenting random un organized nutritional information while wearing a skin tight shirt.
And not being on steroids or GH!
Your videos are so direct and simple to follow. Thank you for your generous sharing of your knowledge.
This is the best explanation of how one should follow a healthy lifestyle. Best video i have seen in years. thank you
I was on the Atkins (low carb high protein) diet a few years ago. I lost 20 lbs but also had major gall bladder problems caused by excessive gall stones. Gall bladder had to be removed. So don't go overboard cutting out carbs. You need some every day. I have been off Atkins for 10 years and have not put on the weight, though I keep off sugary items. I eat bread and potatoes regularly and at 5 ft 11 my weight is a steady 159 - 162 lbs. I am 82 years old and being disabled (COPD) exercise very little.
Sir You are a great doctor of this century. I am Dental & Maxillo Facial surgeon in India.
But I think all health universities of world should be under your guidance.
I aporeciate you admire you for the work you have done for humanity.
Above all i Love you.
May God bless all kudoes upon you.
Salute you Doctor Sahib.
Did you ever teach college or university classes? You are an excellent teacher. Thank you Dr. Ekberg.
Thank you for all that you do Dr Eckberg.
Just had my thyroid removed this past Tuesday. Healing up quite nicely. Had PTC both sides, new hashimoto's dx, and on pathology report they cite 2 hurthle cell adenomas we didn't know about. One on each side.
I've been sticking with my diet and down 40 pounds since March 19th. The t-shirt I bought from your channel that says don't feed me autophagy in progress... I haven't worn it out yet but soon will!
I bought the 2xl and it was 2x too tight for me...was!
I will be wearing it out by the end of next week if not sooner.
All my older dresses fit me again and some that were still a little too snug just 3 weeks ago are now too big. 3 weeks Before my thyroid removal I had started sewing my own dresses and tops...many will need taken in or given away.
I should be at my goal weight no later than October 15th... 115 lbs left to go to be 135...But hey I'm over 25% of the way there now. Feeling better every day. Thank you Jesus!!
Best regards,
Jen
Just came across your channel Dr. You are absolutely amazing and knowledgeable! This channel and your content is the BEST I have ever come across...THANK YOU!
I'm always watching these videos at 2x speed and it's still perfectly possible to follow along
me too
I thought I was the only one! I do this 1.5x for most videos these days. Too many videos, too much information to absorb, too less time. On top of this, I also put captions on so that as I skip +10secs, I can still skim read through the content. Cheers
I'm very impatient I listen at 1.75
Best video I've seen to explain the best choice of daily carb intake. I have been keeping carbs between 10 to 20, and now I feel better going up to 50/day a couple times a week. Main goal is inflammation reduction. Avoiding dairy, grains and processed vegetable oils. Started clean-keto in September and IF in October because I was having trouble cutting out sugars. The keto approach to fats and eating lots of veg helped me manage hunger and reduce inflammatory carbs and start losing weight again. Looking at my history and my visceral fat, it may take me quite a while to reverse IR. This video is helping me understand and have the patience to sustain the clean-keto/IF lifestyle for the long haul--AND I AM ENJOYING IT. ❤
What I enjoy about your videos is that they are practical and clear. Other channels may be more technical but not practical and get lost in the technical details which are intellectually interesting.
Reduced my AIC from 5.8 to 5.4 [ fasting glucose: 91 to 81, HOMA IR: 0.6] by reducing carb from 275g avg to 175g(40% diet). am physically active and lean reduced 12kg and maintaining weight from last 3 months
I started my Ketogenic lifestyle about 2 years ago, I lost close to 100 lbs and reversed my insulin resistance and its complications completely. Then I switched from Ketogenic lifestyle to a low-carbohydrate diet by introducing cruciferous vegetables. I got all my carbohydrates from consuming veggies mostly. No sugar, no fruits--except for avocado and no grains..Switching from Ketogenic lifestyle to a low carb diet did not cause any weight gain and no insulin resistance. I love my cruciferous vegetables 😋
That's fantastic. Well done to you.
I am very active do a lot of power walking along with some weight training. I am ok with trending thinner, I'm not looking for quick, dramatic weight loss. I adopted a pragmatic-practical approach with a hybrid keto diet. No raw or refined sugar, no bread, pasta, drastically reduced starchy veg intake, lots of animal fat, dairy fat, limited fruit intake (no juices) lots of veg, some beans. I don't consult the do-don't list for vegetables (other than limiting starchy ones) as I don't want to have to measure and weigh my turnip or bean consumption to stay strictly keto. I find that looser restrictions in these areas makes it easier to stay on a healthy, but not onerous diet. Cheers Doc, I love these vids!
I heard about you on the beat diabetes channel and boy am I glad I did. It's not just that I'm learning more, it's that I'm getting a full understanding of what's really going on with my body. Thank you so much for sharing your knowledge with us. ♥️😀
I love the way you explain how one size does not fit all. I also appreciate the point about how what some researchers considered a high fat diet (40-20-40) is not *really* a high fat diet. Most importantly I appreciate your saying that it is mainly when carbs are *also* high is when high fat becomes a problem. Thank you for cutting through the confusion.
I appreciate how you explain the range of carb intake. I hear so often that carbs are evil and should never be eaten. It seems to some that it is all or nothing when it comes to carb intake.
To those with a carb addiction, it's true. It's like saying to a recovering alcoholic that one beer is fine. It's best that they treat it like poison even if it isn't too others. I was a baker and it only took one sweet for me to spiral into eating two a day at work. And I've always had a reasonably healthy weight. But you feel when you have junk food, you feel sick and incapable even if you don't know how good you can feel without them.
Most people are okay with carbs that aren't addictive though. I haven't heard many people binge on a squash.
I’m active and slim. I discovered my A1c creeping upwards through the years and started to reduce carbs and intermittent fasting. Recently I’ve increased my fats. I feel great. I’m hoping my A1c will also improve
Hi Dr Ekberg! Firstly gosh your channel grew so much I remember when I was one of the few when you were under 6k Grattis! But no surprise here, thank you for this vivid explanation too..
Thank you Magdalena Koh. I really appreciate your support and always appreciate hearing from you. UA-cam finally figured out what the channel was about and delivered it to the right audience.
Once a month we have London Broil. Grilled lean beef with white Italian or French bread, each piece dredged in butter with onions and mushrooms. High protein, carbs and fat. What is not to love? But we avoid white bread the rest of the month. I'm within 10 pounds of ideal weight and I have lots of energy when I'm not fasting. Not worried.
Very interesting, thanks doc! I think it's also worth mentioning that people still produce some amount of ketones on low-carb diets (especially at fasting intervals). So ketosis is not a binary YES/NO state but more like a gradient as well.
If you consider the way our bodies are designed, the state of ketosis is just a state during which we use our stored energy (that stuff society calls bodyfat). There is no absolute state. We fluctuate depending on our energy needs. The only time we can't use this natural mechanism is if we eat too much, for too long and destroy or at very least temporarily disable this fat burning ability.
The body, while being very simple is always very clever.
Leigh Kelly Keto people tend to talk about it in very binary terms.
The comment I was looking for! Yes! Thank you! This helps me, as I'm just starting out & suffer from black and white thinking already.
I didnt realise that ketones can still be produced if on a higher carb diet than keto. I actually thought that over 20/50g of carbs and ketosis stops, and returns to the carb fuel system.
I am on a 12 week strict below 20g carb keto, and do IF around the 18/6 hour window. I would like to move onto a less strict 100g carbs a day kind of thing after keto, and hopefully the IF will still allow me to produce ketones. Can we still be fat adapted AND eat above the keto carb threshold?
Gre video! Thanks. Love how organized and clear Dr. E’s presentation is. It is helping me for sure.
I couldn’t manage full Keto, the fats part, but I understood the logic of the plan and cut out the processed carbs, which means sugar, and ate healthy veggies and fats. Tried to stay under 50g carbs. After 3 months my A1C was down frm 9 to 7 and I was very pleased. Zero weight loss though. Fell of the wagon early 2019 and can’t seem to get back on.
Yes you can. Eat protein (chicken, steak, eggs) and healthy fats like olive oil, nuts, salmon fish. You can do it. Plenty of videos to guide you. Low carb (no bread, pasta, rice etc.), but you can eat the healthier carbs like chick peas, kidney beans and peas. It isn't Keto because they don't allow it, but it is low carb and high healthy fats and some protein. You also won't be hungry eating like this.
I'm feeling great doing the low carb diet and it is helping me to control my diabetes, also high blood pressure and a lot of other problems I had like neuropathy, my vision is not like when I was young, but it is better and I'm better now at 54 years old.
I am enjoying all your info....
im on day 11 carnivore diet (3 of these days made 24hr fast rest IF) ive got more ENERGY after 15 hrs no food!!! until I eat!! TY
One of the best videos on Ketogenic diet I've seen. I think there is too much of an all or nothing type picture going on in the Keto community. People are adamant about strictly adhering to the Keto diet and any issue that result from the diet is attributed to "electrolyte imbalance" although insulin has utility for both building lean muscle and promoting quality sleep. I'm personally testing strategic carbohydrate loads of 50g-100g before sleep to see if I can retain the benefits of keto (balanced energy, reduced cravings, mental clarity) while also benefiting from strategic insulin response for sleep and gym performance.
I really appreciate the knowledge you contribute. I am personally very lean and have had troubles gaining weight although attempting low carb diet and excersice. I would appreciate you can post a video on how to gain wieght for such cases.
Thanks doctor for your extra ordinary full of knowledge health education talk. Realy apreciate it and enjoying the benefits like got my blood sugar from 250 fasting to 94 within sixteen days..God bless you dear
I will love to learn more about the reason why some people is so insuline sensitive!
A tour de force Sten, Most helpful,
Thank you.
My wife and I were IR and we have both been working at reversing it. She has not responded as quickly as I have. Her weight loss has been gradual whereas mine was rapid and I have had to have some carbs to prevent myself becoming seriously underweight.
We have also been doing moderate exercise for 20 min three times a week, and it all seems to be helping.
We are extremely 'conservative' in this country and slow to embrace new ideas. It is also not easy to change the habits of a lifetime !!
Graham Edwards, (Retired GP). Chichester, UK
Good morning Dr. Ekberg; what a wonderful explanation! Absolutely the best on this subject!
Thank you sir and God bless 💙
The people
searching for truth will find it. All others will either fall or seek the truth when their health fails. However, the best time is always now and prevention is always the best medicine.
Thank You Dr for sharing your knowledge. Respect Sir.
Thank you for the clear explanation, I find that I learn so much more from your videos.
At 17:00 the Doctor states that when cortisol goes up, blood sugar goes up and then so does insulin. Which could elevate the question for caffeine sensitive people, whom don't clear caffeine out of their systems very fast. Would coffee cause a sustained period of elevated cortisol, which would stimulate increased blood sugar and therefore insulin release? (With the end result being insulin resistance and fat storage.)
Your explanation is awesome, I have become your fan . Great stuff as always, thank you
Thank you China786. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Great explanation. I'm low carb with IF, this is a great vid to forward to people who think I'm nuts.
Just subscribed! This is most straightforward, info dense, easy-to-understand lecture I've ever seen! My question: I want to lower my A1C from 6.3. Not willing to put my 73 yr old self into starvation mode. Good health, mod active, 5-10 lbs overweight. Will 50-100 gr approach be good? It cut my sugar craving immediately! Shocked!
You don't need to starve yourself. You can eat two healthy meals a day with 50+ grams of protein per meal, 40 grams of fat. Keep your total daily carbs less than 100 grams. If you're still hungry add another meal of protein and veggies. In other words, restrict the carbs but you can eat meat and veggies till satiated.
I just started 3 days ago. I am fasting right now from 6:30 yesterday to 10 this morning and my blood sugar is 170. I have not even eaten yet. I am doing 2mad. At 5 to 6 and again at noon and green tea when I get hungry. So at 6 last night I had a pork chop and Brussel sprouts baked. At lunch I had salad with a chicken cuts on top. Mostly lettuce varieties. That was all for that day. I am not taking meds so I am going to do this before going back to the doctor in Dec. Please, it is actually scaring me because I feel very bad when trying to wake up. And my vision is blurry. I starting walking also. I have a circle outside to walk around with my dogs and chickens. I won't eat until 12. Yes, It has taken years for this damage like more than 20 and my birth family are all diabetic. All grandparents on both sides but they ate sugar like ice cream, soda and orange juice etc... I am cutting all of this out and following a whole foods instead of processed. I am cooking all my own food now. No more eating out. It's not necessary anyway. I want to reverse this enough to not start meds. This is only day 3 today. Is there any other videos on this subject please. I am listening to you even closer. Do you have any other help just for me? Thank you Dr. ..
How can you find out what your insulin is in order to calculate your Homa-IR score? Is there a test kit?
Excellent video; clear, and yes, you are generous and authentic with your information and time. Thank you.
Dr Ekberg, to be very honest I never had confidence on intermittent fasting, or OMAD.
But after listening to your detailed explanation I started intermittent fasting, and moved to OMAD after fifteen days. I have reduced 3kgs in a month. It's given me immense confidence to gain back my body to right shape. I find it important to thank you at this moment for giving such useful, detailed and right information about the procedure.. I shall continue this procedure for long with your right guidance through these informative videos... Kudos to your efforts..
Thank you.
Shalini
This channel is so underrated thank you!!
Thank you. It's very interesting. You make it easier to understand the effects especially of high fat research consumption. X
One of the best videos which tells me food ratios for keto and low carb
Thank you Doc, this Perfect explanation about Keto vs Low Carb!!amazing..
Thanks!
Thank You @stevewhalen6973 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
I do IF every day. I have a Keto meal around noon, and I have a dinner with under 100 grams of carbs at 5pm. This is shown to keep blood sugar down, but the carbs help me to sleep.
What do u have for lunch as your keto meal ?
What do you have for carbs
I do Keto apart from if I'm eating out which is once or twice a week. I was full Keto but am now a good BMI. I did a 30 mile mountain bike after a breakfast of Eggs and Salmon, my younger brother had sausage egg bap and porridge. After a few big hills my brother started to struggle half way round and he had to eat some flap jack as his legs were shaking. Where as I managed the whole ride with no food. What I found interesting is when he has recently eaten he is a fair amount faster than me but that didn't last long at all. I wonder if Id benefit from a small amount of carbs before and during exercise.
I've been 98 lb (5'0") most of my life even after 5 pregnancies. Then I had a terrible accident and the surgeon gave me pills that made me eat 4 times a day (I was so hungry). By the time my GP noticed the problem, it was too late. Now I have about 80 lb to lose. I've been on Keto for the last 6 weeks and lost 11.5" on my waist but only about 5 lb in weight. Go figure.
I love how you explain things, thank you for showing, Nicole
@@stevesabol2948 Sorry, I'm not sure what you're saying.
I meant just keep at it. I refer to that as hammering away. Daily. Maybe Try fasting, it’s the only way my body accesses stored fat. VLCD, Very Low Calorie Diet
@@stevesabol2948 I'm doing 18/6 IF. I didn't try complete fast or OMAD yet. It's difficult cooking for someone else when you're not eating yourself. I'm waiting for my husband to leave for a business trip so I can try fasting for a few days. I'm a bit unsure though so I'll have to binge watch videos on fasting. Any suggestions?
I still think it's weird I'm losing my waist w/o losing any weight. I lost another 1/2"...
I always enjoy the movie “Hungry for Change.” It’s on you tube. I have the DVD and have watched it many times
It’s not about a particular diet, but about the diet industry and find it encouraging
@@stevesabol2948 I'll check it out. Thanks.
One of the absolute best informative video I ever seen. Learned so much. Tusen tack, du har en ny följare Dr Ekberg :)
Mycket intressant!
Thanks a lot for this VDO, Syen. One of the best VDO if have seen on the topic!!!
Thank you Erik Janse. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Dr. Sten Ekberg , you explain very well. I think your videos are top notch.
@8:50 can you please make a video about that? everybody always talks about losing fat, i cant find any information out there addressing the overly-skinny problem. im out of ideas after miserably failing keto 3 times (fainting and stuff).
Thank you so much. You just don't know how much my health improve in just a few days of keto diet.
Thank you Twinkle Bumahit for sharing your story. That is great. I am so happy you have noticed a positive change. Keep it up!
Dr. Sten.. since 3 July 2021 and enjoying the educational videos you present I am now 13 pounds light with lower blood pressure. Thank you. I enjoy the Chart style presentation.. stay safe !!
Hi Dr.Ekberg, Great video. I'm a diabetic type 2, and I have found that my fasting glucose levels are around 110-120 and 2 hours after I eat a low carb breakfast my glucose goes down a bit. Would this be something that would be correct with Intermittent Fasting?
it could be due to the dawn effect
Videos are so educational but yet easy to understand. We need you in the high schools to teach the fast food generation. Thank you. I know you put a lot of time into this. 😊
Stress : FEARS STUCK ON. Too many commitments/BASIC ADULT RESPONSIBILITIES to LIVE. LIFE TOO CALM IS BORING. REST UP. What does it mean advice? Confused. How do we keep going? How do we EMBRACE LIFE Energetically to do the things we love??? & Treat our bodies GENTLY.??
Life can be a challenge, and when we have a lot of issues it may not change very quickly. Just do your best and be patient.
This is fantastic Sir. Just a heads up to you/us British viewers, in the UK the carbohydrate amount on our nutritional information is already net carb. You don't subtract fiber from that figure, you just take that carb figure as you see it.
Hi Dr. Ekberg!. Thank you so much for explanation Keto, I finally get it. Im so grateful ❤❤👏🏿👏🏿🤝 Subscribed.
You have a Beautiful voice, so pleasure lerning from you🌹 Thanks again Doc.
Dr. Ekberg is a teaspoon of honey and a splash of creamer in my morning coffee messing up my fast ? I eat about 7:00 pm latest and then not again until say 2:00 pm following day. Please advise when convenient. Thanks and really learning alot from your video / teaching
Keto gives me panic attacks. 50-100 grams of carbs of day I can live on. That's the difference. Keto is too extreme for some people. It's too stressful for people with adrenal problems.
Agreed, Keto made me feel sick and depressed, low carb is what I can live with.
I must totally agree with you!!!
Keto is too extreme for me.
I had mood swings on keto.
Im ok with low carb.❤❤
I wish these discussions were more focused on things other than weight. I don't have a weight issue (especially after cutting out sugar). What I have is depression and anxiety and relentless insomnia. I feel like keto cured all that a couple years ago until I stopped for some reason. Now I'm trying carnivore, and it has made everything worse. Intuitively, I'm thinking low carb/ 50-100g might be the ticket. That includes cutting out grains and dairy (life long addiction) and experimenting with elimination of nightshades, etc.
At any rate, I know this video was about fat storage and loss. Very well explained so I subscribed
Very nice that you go through pros and cons, even for the SAD.
New, spot on, and Subscribed. Dr Ekberg you and Thomas Delauer are the Super Heroes of Health thank you!
Thank you Dietrich Cusseaux. I really appreciate your feedback and so glad that you liked it. The purpose of my channel is to explain things better than other channels and help people understand the principles. Comments like yours makes it all worthwhile.
Thank you for this insightful teaching.
Thank you Pastor Suzanne Taylor. I really appreciate your feedback and so glad that you liked it.
Excellent video. One problem with type 2 diabetics is that many are addicted to sugar and refined carbohydrates. From my perspective, hyperinsulinemia is a disease of addiction.
Thank u hope to come for a health visit multi health issues stopping sugar today
You always have great content. Thank you. I have a period now on 1 meal every 48 hours. Goal; some skin issue repair and maybe loose 2-3 kgs. Animal based diet. Add some sodium and potassium (KCl+NaCl) to keep The minerals up. Feel fine. Tomorrow afternoon will eat 500g steak. 😊
This information is so wonderful and helpful! You've taken away a lot of the overwhelm for me and simplified it; so grateful for that. :) I do have a stupid question as usual... how would one go about finding the value of their insulin level as stated as "20" in the example given at 9:57? Is there a specific type of monitor I would need to purchase, or is there some way of calculating it based on my glucose values; or by some other means? Thanks! :D
Would also like to know same
This is a factor in your blood. In Eu you can ask your doctor for such blood test.
Another wonderful video. I was diagnosed with "pre-diabetes" 10 years ago (in 2009) after following the "low fat" diet recommended by the medical establishment for 25 years.
I immediately began researching what the cause could be and was amazed to see that the mainline medical establishment claimed NOT TO KNOW what causes pre-diabetes and type-II diabetes! Over the last decade, understanding seems to have increased, which is a literal life-saver for me.
Hi Dr. Sten Ekberg, I hope you can provide some suggestions to help me with the following issue I have with my keto diet.
I started on the Keto diet around 9 months ago because I was attracted by the health benefits. Prior to starting the Keto diet I ate healthily but my diet included carbs. These carbs were whole foods such as potatoes, pasta and rice - I had little or no processed or junk-food in my earlier diet.
Since starting on the keto diet my weight has dropped to such a level that I need to gain weight. I started on the Keto diet because I was looking for the health benefits. I was NOT doing it to lose weight (in fact I was slightly underweight when I started).
What do you suggest in my situation?
I am 58 years old, weigh 43 kg and height of 5'1
You don't need to be on keto all the time. I would suggest doing keto for a few weeks, some IF for the autophagy benefits. Of course you don't go back to junk carbs and processed food, but you don't need to avoid carbs all the time.
Thanks for your helpful advice!!
Brilliant and balanced explanation, the best description I’ve seen so far as I get my head around lowering my carb intake
Pure gold Dr Ekberg, pure gold
Thank you Sebastian Wilke.
I'm at low carb and this vid is very precise, clear and very layman's... Esp the HIGH FAT RESEARCH... I'm in carnivore diet with fat and protein, and others are worried about my high fat intake.. this is the answer... Than you...
New subcriber here BTW
Hi, first of all thank you for taking the time and sharing with us all of your knowledge on this, your videos are just amazing and really helpful, I learned a lot thanks to you 🙏🏻 I have a question tho, with hope that you may see this and respond: I’m currently on a keto diet + IF and walking daily. I was wondering if it’s possible to combine the keto diet + the low carb one ? (For exemple including beans in keto as it’s not allowed normally) would I still get to lose the weight if I included healthy slow carbs ? And maybe stay in ketosis ?
brilliant explanation. i am not a native english speaker, however i can see the benefit of such video! keep it on Dr.
Thank you for this informations Dr. Ekberg!
The "healing disease" point on keto is very interesting... I lived in a moldy house what re-activates my epstein-barr-virus... I'm thinking about going keto to cure that... would you say that keto generally is worth to try in chronic healt issues?
I have rarely eaten breakfast my whole life, just 2 cups of coffee with milk and no sugar. Don't eat until 4-6 hours after I wake up. However, the biggest problem was that I couldn't diet & lose weight when I was up in weight. With 6-day weight training in my 20s, I went from 115 to 135 but went down 2 dress sizes. My body had a lot of muscle. Now I'm 66yo, have a BMI of around 30, and need to lose. Starting gym and going to try low carb after the holidays. I know that my real BMI is probably lower than the charts. It will be interesting to see what effect I get with low carb. My A1c dropped from 5.4 to 5.0 after starting K2 MK-7 60mcg over a year ago, but I have borderline BP and atherosclerosis evident on CT now. My CAC was 52 in LAD 3 years ago and 0 in the other 3 vessels.
Thanks for your immense generosity Dr. Ekberg. It is truly appreciated. I live in France and I don't know what the equivalent test for IR is here but your description should help me explain it to my doctor. Question? Can calcification be reversed? There is very little documentation on the subject apart from proposing Keto, IF and vitamins K2-D3. I have a high calcium score and I trust that my new lifestyle will stop the calcification from progressing but is there any conclusive way to reverse it? Again you have all my gratitude.
Make sure to get plenty of healthy fats = omega 3 fish oil. EFA's help transport calcium. Deficiencies can make it get stuck in tissues.
This is probably one of the most detailed and helpful posts regarding low carb / keto. Once again, thank you thank you Dr Ekberg. 🌱💝🙏
There's no home test available for insulin, is there? So no way for me to calculate my HOMA IR. Thanks for this and your other videos. Learning a lot. I love the in depth coverage you do.
Yes, you will have to ask your doctor to run the fasting insulin test when you do your next blood work.
Very good information, losing weight is more complicated than just eating fat for a few month.
keto diet is only one part of the puzzle.
The problem is insulin resistance!!! If you want to lose weight, fix your insulin resistance!!!
You are insulin resistance if you are overweight!!!
This makes sense! I haven’t been measuring my macros and have been eating too much fat!
A comprehensive lecture on this topic. Ekberg, excellent.