The keto diet uncovered: The truth about fat vs. carbs | ZOE Dailies with Christopher Gardner
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- Опубліковано 14 тра 2024
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Each day this week, we’re examining one of the world’s most popular diets. Putting the latest scientific evidence under the microscope, we’ll find out these diets' true impact on your health.
Today we’re talking about the keto diet, a global phenomenon favoring fats over carbs, lauded for potential health benefits like improved blood sugar control and weight loss.
Yet, the allure of keto does come with downsides. With a dearth of fiber and essential nutrients - as well a reputation for being notoriously difficult to keep on top of long-term - many find ketosis elusive.
In this special episode of ZOE Science & Nutrition, Jonathan is joined by Christopher Gardner, a professor of Medicine at Stanford University and the Director of Nutrition Studies at Stanford Prevention Research Center. Together, they unravel the keto diet's complexities, addressing its potential and pitfalls.
If you want to uncover the right foods for your body, head to zoe.com/podcast and get 10% off your personalized nutrition program.
Follow ZOE on Instagram: / zoe
Timecodes:
00:00 Introduction
00:42 Topic Intro
01:54 Why would anyone follow the keto diet?
03:08 What's the theory behind cutting carbs and switching to fat?
04:23 What happens in your body if you follow keto correctly?
06:04 What are the possible health benefits of switching to the keto diet?
06:38 What are the downsides to following the keto diet?
07:58 Keto diet study
10:14 What's the verdict?
11:47 Outro
Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com and we’ll do our best to cover it.
Episode transcripts are available here: joinzoe.com/learn/category/po... - Наука та технологія
I started Keto + Intermittent fasting in September 2023, I dropped 55lbs/4 stone/ 25kg so far on Jan 19th 2024. Blood pressure dropped 15 points.
I can summarize it in the following way:
- Don't eat processed foods
- Avoid rapeseed oil, canola oil, vegetable oil, sunflower oil, non extra virgin olive oil
- Consume instead Extra virgin olive oil, Ghee, butter, Extra virgin coconut oil, or avocado oil.
- Consume nuts, seeds that are low carb high fat like pecans, walnuts, macadamia nuts
- Consume eggs, avocado, tomatoes or sardines, for lunch
- For dinner load up your plate high with keto friendly veg steamed broccoli, peppers, onions, tomatoes, mushrooms, asparagus, green beans take your pick
- Pick a protein source - salmon fillet, chicken thigh, chicken breast, steak, pork, lamb. Don't eat too much of this pick a moderate amount, excess protein converts to sugar.
- On top of this add extra virgin olive oil, nuts, seeds to increase the fat content
- Supplement with electrolytes to avoid keto flu- magnesium, calcium, sodium, phosphorus
- Supplement with psyllium husk powder to increase your fibre to slow digestion and increase nutrient uptake
- Eat blackberries, raspberries with full fat greek yogurt for dessert.
You are full of crap.
That’s basically my exact diet. 👍🏻
I wonder why you need to supplement anything if your diet is healthy?
The reason to supplement was given! However, taking electrolytes to avoid the “carb flu” is only needed for the first few days while your body gets used to the low carbs (and excreting quite a lot of fluids). Not everyone gets it. From what I’ve seen it’s mainly those with a very high carb diet that suffers from it the most.
@@RedDragon-eh8hx Is their a supplement for cardiovascular disease caused by wacko diets like this?
Keto has always been a high fat diet and after a short adjustment period the human body does fine. I eat all animal products with all the fat that comes with my meat. It’s not that hard, honestly. I have had many other health problems completely resolved by eating this way. There is a growing movement of people who have become disillusioned by the nutritional advice that the ZOE team crank out and chosen to eat high fat/ low carb and regained their health.
Very true, they are currently becoming scientific dinosaurs rapidly. The big problem for them is that the people are waking up, and not just about nutrition.
Exactly. Yourself and many others besides. ZOE needs to have a nutrition policy rethink to offer a more balanced approach.
The problem is you're talking about anecdotal evidence, not science.
It is my evidence though. I am not advising others, as these people are. I did follow the government advice of low fat / high fibre for many years and only since I dared to take my dietary health into my own hands have I seen marked improvements in my overall health, especially the calming of my gut inflammation.
@@annettestephens5337I think if that works well for you, and you can adhere to it long term with no ill side affects (lipids e.g) then that’s absolutely fine. I don’t think there’s much to “wake up to” nowadays as the scientific literature examines all of these dietary approaches, and finds them all equally effective, statistically speaking. As you say, you have your own subjective truth I.e the thing that works for you, but I do believe that public messages need to weigh up both pros and cons of any approach, and that’s what Gardner does here. The idea that anyone needs to “wake up” suggests to me that you think this is the only correct approach, and frankly the mud slinging that goes on between these many camps is tiring.
With the greatest respect to Zoe, why would you have an anti Keto man commenting on the keto diet. A better presentation would be to have a number of advocates proposing their views on various diets with scientific back up, and the viewer can then come to an informed decision.
I am a little concerned Zoe is promoting a diet that is based on prejudice and preconceived ideas.
There is clearly something suspicious going on here no?
Nothing surprising here, they cannot allow the other perspective because plant eaters would end up looking like idiots, or maybe more accurately, ideologues. The evidence is LOUDLY going against any of the proponents of eating indigestible fiber for your proper nutrition.
Precisely!👍
They do it because Zoe has no credibility.
@@garyroberts3859 they have an amazing opportunity to save face and stop this nonsense, or they can become an international part of the dishonesty problem. Balls in their court.
The Netflix documentary, featuring ZOE, sadly mixes the climate change challenges with dietary recommendations. There is a powerful bias from ZOE to have us eat climate friendly food. In my opinion there is an unhealthy mix up of 2 important struggles. A keto diet with primary fat sources from olive oil, fat fish and minimized fat from dairy and meat seem to be completely disregarded. For whatever undisclosed reason Christopher Gardner/ZOE seem locked in their views that fully plant based is the only way to go. I am not convinced.
money
Absolutely right! If they are promoting themselves as “science-led” and supposedly keeping up-to-date on the latest unbiased research (if it exists!) ZOE should make a genuine effort to be more balanced in their approach. They should also address the many who are achieving remarkable health improvements on diets that include red meat and animal-sourced fats etc. Instead they are becoming ever-more plant-centric.
@@ascarby Yeah it's money (not a whole lot of money in vegetables btw, but there is a ton in meat and dairy), when every study around the world shows that eating more fruits and vegetables is beneficial to health. But yeah sure, let's go with your theory that isn't supported by any evidence.
@@redragna3648 If you think you can turn a higher profit on meat and dairy than you can on refined grains, you are out of your mind.
While I acknowledge that we shouldn't be willfully blind to the potential cardiovascular risks of eating an extremely high fat diet, "you won't like it and you probably can't keep it up anyway" are utter non-arguments. Also, I call shenanigans on needing to strictly limit protein to achieve ketosis. I am an age 51 woman, 130 pounds (59 kg) and I strive to eat a minimum of 100 grams of protein per day, and I am routinely in ketosis. That's more than twice the protein the US RDA says I "need," and more than the keto police says should be eaten. My husband very helpfully tells me when my breath smells like nail polish remover, and this is how I know I'm in ketosis. I eat meat, fish, eggs, cheese, nuts, and vegetables, and butter. By getting sufficient protein (and 100 grams is not "high protein" but merely sufficient at my age and size), I am going to stave off sarcopenia and osteoporosis. By maintaining low blood glucose and high ketones, I am going to stave off neurodegeneration including dementia, and keep my mood stable. By getting plenty of dietary saturated fat and cholesterol, I am supporting my hormones and will minimize the unpleasant side effects of the menopausal transition. Will I develop cardiovascular disease as a result of eating huge amounts of saturated fat? Time will tell. I've been eating this way about 4 years, I feel fantastic and I won't change.
While I watched the video, I enjoyed my dinner of ground beef, brussels sprouts, and onions, with butter over all. Earlier for lunch, I had 2 cans of sardines. Breakfast was black tea with spices. Later on before I retire for the night, I might have some cheese, so I can sleep deeply and have some wild dreams. This is not necessarily a "typical" day for me, because a lot of days I eat One Meal a Day (OMAD), and I don't get hungry even when I don't eat all day. I'm delighted with my way of eating and I don't feel restricted or deprived in the slightest. Keto may not be a good fit for everyone, but for some of us it's given us the best health of our lives.
Absolutely right!👍
A few sources I found interesting on this is if you search, "low carb down under LDL".
Protein consumption triggers insulin release which blocks ketosis. It's not "shenanigans", just physiology. There's no need to go into ketosis to lose weight anyway, you'll "burn fat" if you just eat at a modest calorie deficit.
Actually she's right. You don't need to do a epilepsy style keto diet to get into ketosis. Professor Bikman was correcting this idea years ago.
@@juliebrown8375 I've got no need or interest to lose weight. I'm 130 lbs., 5'6". I adhere to my low carb way of eating (which often has me in ketosis) for all the reasons I mentioned in my original post: prevent sarcopenia and osteoporosis, maintain balanced mood and hormones. But since you brought it up, if eating at a modest calorie deficit were actually an effective, feasible way to lose weight, EVERYONE WOULD DO IT. Why doesn't basic calorie restriction work most of the time? People get too darn hungry cutting even a small amount of calories. What's one possible solution? Eat very low carb to greatly reduce the body's production of insulin, reducing hunger. Eat less AND be less hungry.
Right now I am trying to get of of a meat only diet into a more vegetarian keto diet, but I have been on a meat only diet for about a year and before that I was on a very low carb diet for about a year as well and it took some time to adjust.
I had low energy, less sport performance and constant hunger, even right after a meal at first when I started low carb. I felt like I could not get energy out of The fats I consumed and even though I ate more calories than before I kept losing weight. Probably a portion of the weight was waterweight due to the decrease in muscle glycogen, but it continued for multiple weeks, so it probably went beyond that. But after a while I adjusted to the diet, my sport performance returned and I gained weight again.
Now I don't notice any negative effects, and only have the benefits.
For me the benefits mainly are a big reduction of health issues I could not resolve in almost a decade of trying everything I could think of.
I had a lot of food intolerances which gave me heartburn, bloating, rashes, dizzynes, inflamed joints, hair loss a few hours after meals for multiple hours, pain in under my ribs around the liver or gallbladder, itchy skin and more unexplained issues.
I only tried this diet after having tried a lot of other things, and having been to multiple health experts that weren't able to help.
Although I think a vegan diet is great for the planet and the animals, it was for me the biggest trigger for my problems. All my symptoms got worse and more new symptoms like pain around my liver, rashes, hairloss and itchy skin after meals arose.
The exact origin of my issues isn't one single thing, I don't blame veganism at all, and If I could point to one thing, it would probably be the rice and pea protein powder that had a bad effect on my stomach and bowels and seemed to start the explosion of health issues afterwards.
But the true origin probably wasnt that, but a very long period of extreme diets. The diet I followed was mainly for sportperformance and before that for muscle building. The overload of carbs, sugars, pollutants perhaps and likely other factors like stress etc probably accumulated for a long while. I used to do semi pro sports and ate a very extreme diet which in the last few years before I also got a burnout/over training consisted of about 1200 grams carbs daily with a lot of veggies around 500grams, with about 150 grams of added protein from either powders, chicken, fish or dairy, which probably came with a lot of the above mentioned pollutants, but it also might have been a huge burden on my organs that enormous amount of food.
However nothing showed up on blood tests, stool tests or other tests, besides some unexplained inflammation markers and low levels of white bloodcels, so that's just what I think might be the case. However after having taken out carbs my health markers in my blood returned to normal, and most of my other issues have disappeared or reduced in severity.
The meat only diet, which I doubted and am against on ethical grounds, but I tried out of desperation actually resolved the most problems, far beyond the low carb diet.
However I doubt it's the best diet, I don't enjoy only eating meat, and I think a diverse diet is probably best. So I am slowly trying different things to hopefully heal my body or my gut. I tried the Gasseri and Reuteri yoghurt, I make homemade kimchi, try to replace meat with cheese, seem to be able to handle some pumpkin seeds and chia seeds and so far things look to be going into right direction.
However I still can't handle carbs, I tried some home made ginger thee and had awful bowel issues. Al in all, I am thankful for the carnivore diet person who convinced me to try it, or I would never have probably.
So to anyone who has a similar issue, you might benefit from an individual approach, and not adhere to nutritional scientists with how I see it, after having watched 'You are what you eat' a ethical bias.
I really like Zoe, but I don't think they gave the keto diet here a fair trial.
Good for you for being so thorough 👍🏻
I believe Dave Feldman is researching the phenomenon of increased LDL on Keto diets.
It would be very interesting for them to have Nicholas Norwitz on with Dave Feldman to discuss this nascent research.
@@robbanks1436it would be great!
@@robbanks1436 they won't, because it doesn't fit their narrative and they would lose a lot of money.
The downsides of following the keto diet happen when you don't follow the keto diet.
I eat a ton of dark leafy green veggies with my keto diet. Not sure where you guys get the idea that the keto diet lacks nutrients or fibre.
I've healed my non-alcoholic fatty liver. I've got all my blood metrics back to normal. I've lost 60lbs. My blood pressure is excellent.
Along with weight training and powerlifting, I am now stronger, fitter and healthier than I was for a couple of decades.
Thanks, Keto and the Low Carb High Fat community.
Or maybe just thanks to losing 60lbs, stop eating crap and lifting? Guess that would be too simple
Agreed. Keto can have lots of non starchy vegetables, wholefood forms of fat, lots of fibre, EVO etc
Fermented foods
Nuts and seeds
Fish
A few berries
Avocados
Herbal tea
Coffee
Unsweetened drinks
Everything Zoe recommends 😊
Well done! And you’re one of many. This is all a little plant-biased I suspect!
@@Jhumanghjnggor maybe I could only lose 60lbs while gaining muscle while on keto? How about that?
@@Beatrice-nx5ldyou can eat as many veggies as you want as long as you keep total carbs low. There’s not many carbs in cabbage or kale 🥬
Keto helped reduce my IBS symptoms, I lost 4 stone in weight, and I was never hungry. My cholesterol stayed the same on it, but I’m not sure it was helping my gut diversity. Zoe triggered my IBS, I am for ever hungry and I have piled on the weight again, but my cholesterol did drop a bit. Sadly I wasn’t able to stay on it long enough to have the gut retest. I think the moral is no one diet suits one person.
Blaming cholesterol, an anatomically produced sterol providing the basis for many hormones as well as tissue generation, for cardiopulmonary issues is like blaming your skin for the scar after you've been injured. Oxidation damages your arterial tissue, so cholesterol, foam cells, platelets and fibrin concentrate at that damage to effect repair. Even the plaque itself is not particularly dangerous, unless a chunks breaks off to become an embolism that may cause infarction. Arterial calcification is more of a concern than cholesterol levels.
My PCP always tells me that my LDL is high, so I always remind him that my triglycerides are low and my HDL is high. That's generally the end of the discussion. My ratios between LDL/HDL/triglycerides are excellent. Why does the medical world (such as Dr Gardner) mention only LDL?
What is your HDL and LDL...How "high" is your HDL...
I have a friend that had a HDL of 103... formerly told that was "good" but science now agreeing that high is bad.....
They only mention LDL because we have a drug for that.
Search "low carb down under ldl". I would be interested in both sides having a conversation on this topic.
@@RobertWinter2 Exactly! The med program tells your PCP your numbers are off the traditional recommendations, and the medicine for that. The doc's not thinking beyond that. Maybe a doctor or nurse who sees this can comment, but I heard that doctors bill based on the "complexity" of the patient. So no health conditions, bottom of the billing chart. As the number of conditions increases, the billing goes up and your insurer will pay ... or, in this days of deductibles and out of maxes, you will.
Although there was a hypothesis in the 1990s that suggested that HDL was protective to some extent, that hasn’t really been completely confirmed in subsequent studies. Measures like non-HDL cholesterol or total to HDL ratio aren’t as accurate for assessing risk as LDL or, even better, ApoB. However, the low carb community is clinging to the to the outdated idea, because it fits their beliefs better.
pubmed.ncbi.nlm.nih.gov/37437107/
Jonathan, this attempt at 'playing average' doesn't align well with the scientific theme. The constant use of basic metaphors and an unchanging tone is falling short. To elevate the channel's credibility, consider bringing in a host with more depth and versatility. It's time for a substantial change to enhance the overall quality.
Ah, rolling out the old lipid hypothesis... Keto is great for metabolic syndrome, I think I'd die from inflammation if I didn't have a Keto lifestyle.
And I reversed my SLE Lupus with the WFPB diet, no more inflammation.
I think the common denominator is no processed foods. We are both proof that eliminating processed foods can make a difference.
Yes!👍
If he was talking at a medical conference he would have to declare any funding that he has received and any conflicts of interest.
You should look at new studies being done in high ldl. Keep learning as this is wrong information.
A few sources I found interesting is if you search, "low carb down under LDL".
Seemed to me there was a lot of blurring between keto and carnivore here - you have plenty of cruciferous veg and plants on keto - kind of lost me when he regurgitated the LDL drivel from the 80s
you could just eat cheese, its 50% fat, and has been proven to be heart and artery safe, but I guess it isnt plant based enough to be getting a fair shake here ;)
Even the keto and carnivore communities seem to turn up their nose at cheese as a staple food, and I don't know why. It's delicious, ubiquitous, the macros are great, and it's inexpensive. I understand a lot of people cannot tolerate dairy, but that's no reason for the rest of us to avoid it. I often eat a half pound a day, or more. It's loaded with MCTs too; maybe this is why I'm in ketosis even when I eat "too much" protein.
@@victorycall it probably in a way falls in between the tribal food idiots that identify themselves by their diet. And thus doesn't really have the social media cheese propagandists lol. I don't know, it's probably not hip and has a bad rep, but I wouldn't be surprised if that is going to change
@@jonathanhijlkema8247 I also believe that cheese will start to catch on in popularity with the low carb factions. It's just too optimal to disregard. There's a cultural memory in the USA of "government cheese" and it was not real pure cheese, it was more similar to Velveeta. Where I live, beef is shockingly cheap and I don't need to always choose cheese for affordability, but with the volatility of prices this is not always the case. Eggs go up and down in price extremes too. If meat and eggs become too expensive, cheese may stay cheap.
Ive done Keto, love it, it’s not so difficult as they say because fat has a small volume. You only need to balance 1 meal at a time and that can be done easily. It also cuts out seed oils which are inflammatory and highly processed… can only be made in a factory! I stopped doing Keto because of going through menopause I was advised by menopause specialists to increase my fibre intake. I never had toilet issues but decided to try and see if there were other benefits for my gut.
Zoe seems to be weighted against animal products and I have found this is a much bigger challenge than dropping pasta and potatoes. I would like to see much more actual evidence that meat is so bad based on studies conducted no longer ago than ending up to 5 years ago, which had no links to the usual suspects ‘coca cola, Kelloggs, the sugar industry’ etc… with evidence which is cited to the study itself. Not because I don’t believe as much as I know how much better I feel when it’s included more.
Crazy... there is no requirement for Fiber in the human diet. You literally need 0g per day to be healthy... Its just material you cannot digest. If you're in ketosis all the benefits of SCFAs (that fiber/biome produces) are already provided by the ketones themselves... even more so.
I think stating the threshold for the Keto diet is eating at least 70% of calories in fat is disingenuous. Actually, when a person becomes "fat-adapted" the point is to consume less fat and burn more of your own fat. That is the point when it comes to weight-loss, you want to use your own fat as fuel. Done in the most healthy way, the keto diet becomes about providing enough nutrients for your body to be healthy while using up stored fat to fuel your body's energy needs.
Amen! I got a bit lost in the idiocy of this video. Eat very few carbs, adequate protein, and as much fat as you need. No need for a percentage.
Exactly 👍🏻
Gardner was pointing out the fact that not all low carb diets are ketogenic, that ketosis (measured by ketones in the blood) needs to be reached for a diet to be defined as ketogenic. Not only does the diet need to be low in carbs, it also needs to be very high in fat, as high protein in the diet increases insulin, & excess protein can be converted into carbs, preventing ketosis to be reached.
It's a scientific definition - ketosis needs to be reached, otherwise it's not technically a ketogenic diet.
As to the goal of a keto diet is in fat adaptation & burning stored fat & that diet fat calorie percentages are not needed, just as long as fat consumed is low enough for burning of stored fat, - you could say the same of any weight loss calorie restrictive diet, eg a low fat diet will also burn stored fat, if calorie intake is lower than expenditure. Ie it's not specific to a ketogenic diet.
@@kazoz3520 out of date info. You can have more protein than if you are on an epilepsy style keto diet.
🎯🎯🎯🎯🎯
This guy is talking nonsense. The brain heart gut run very well on ketones.
I am reluctant to criticize a world-renowned expert, but I am somewhat puzzled as to why William Benting (1796 - 1878) was not credited as one of the, if not THE, pioneers of the low-carb diet. I am also somewhat skeptical of the macronutrient percentages mentioned. I have been on "keto-esque" dietary patterns with fat intake of significantly less than 70 percent. Both my keto breath meter and keto blood tests indicated that I was in ketosis. I do concur that this diet is not suitable for everyone. As it turned out, I happen to be sensitive to high intake of saturated fats, which is why I now follow a different eating pattern. Overall, I would have expected a more nuanced answer from the professor.
We, clinical/research scientists and clinicians in the unbiased scientific community, certainly do not consider the likes of Dr. Christopher Gardner, Dr. Neil Barnard, Dr. Greger, Dr. MacDougall, Dr. Walter Willett, Dr. Katz or Dr. Brooke Goldner (just to name a few popular one) world-renowned experts. They are like the Kardashians if you like. They became famous due to online exposure but certainly not due to their "exceptional knowledge". They lack integrity and are unable to dissociate their ideology/religious beliefs/conflict of interest/greed/career progression/thirst for fame from scientific facts. That statement can of course be fully substantiated by empirical facts. Otherwise we would not be saying it. It is actually irresponsible not to call out such so-called "experts" or channels that promote such kind of bias. Proving this is unfortunately beyond the scope of that comment. So feel free to disagree, it is what it is. I have commented in more length on other videos on this channel and elsewhere. I'll try to come back to this as soon as I can as there's a lot to say about this video.
People like Christopher Gardner or Chris MacAskill (plant chompers channel) are just driven by ideology or religious beliefs first and then try to push forward any possible explanation or their version of "science" in order to fit their narrative. This is disingenuous, unethical and even criminal as it is affecting the health of millions.
For instance it's laughable that Christopher Gardner had the audacity to say that "it would be unethical to carry out RCTs due to the danger that a meat based diet poses" while in the same breath being perfectly OK with a plant-only diet that excludes a complete food group (animal-based food). It is NOT a debate that plant-based food is nutritionally deficient compared to an unprocessed animal-based diet pound for pound. Yet he made that ludicrous statement. Where is the "science" in that? As I often say, even among "experts", common sense is not so common after all.
Not expected from this professor, that’s for sure.
I believe that having Christopher Gardner discuss the keto diet provides a biased view. He is a long-term vegetarian, and his latest study was funded by Impossible Burger.
If true, this is disturbing. Zoe should be providing some info about obvious conflicts of interest like this.
He is a strong supporter of the Mediterranean diet, based on a lot of evidence, like most nutrition scientists are. Ad hominem criticism won't save your diet from facts.
Whether he personally is vegetarian or not it doesn't matter.
You said it!
@@prossi4216you didn’t address the fact of the Impossible burger funding
Airing this video without having the interviewee disclose his own biases degrades Zoe’s credibility
We will come full circle and eat a balanced diet with the 4 food groups that we have had prescribed for decades now. The 1 issue that is forgotten is the lack of physical work and its affect on the body. Prove me wrong
Also, the amount of ultra processed food that we now eat.
I eat meat once in a while, eat carbs and fat ( olive oil) everyday with tons od vegetables and tons of fruits. I'm 61, never felt better. I don't eat wbeat or dairy at all. I walk every morning in the mountains for one hour and sit only for meals
What are the 4 food groups?
I grew up in the Netherlands in the 60s and 70s. Everybody was putting sugar in their coffee and tea and in their morning porridge made of full fat milk. We had bread with cheese and jam for lunch, and some fruit. In the evening we had a full meal with potatoes, gravy, and often a sweet dessert. We all cycled, we walked, we almost never ate crisps or had soft drinks. Nobody drank wine or other alcohols at night, only at birthdays or parties, 1 or 2 small glasses. Nobody I knew was overweight back then. Look at the old pictures of people on the beach...
the term 'balanced diet' is subjective and is based on flawed evidence with many conflicts of interest.
Great channel, your work has helped me navigate the rabbit hole of weight loss and building muscle, basically a lifestyle change. Height 5 10 max out at 280lb, after 18 months at 220. Working towards the goal of 190 hopefully in the next 12months.
Its been proven that protein does not cause a big enough insulin spike to knock you out of ketosis. He should know this
I do a simple form of keto. Call it modified Mediterranean diet.
Protein is the major focus, I don’t count the fat, don’t slather or pour it on. But 4 eggs a day, liver, beef, lamb, chicken, lots of fish will provide enough fats. And I do eat 2 cups of salad/dark leafy greens, a cup of non-starchy veggies. I’m in ketosis.
Zoe picking the same speakers again…! Get a variety of speakers try Dr David Unwin and his wife
For those who don’t know, Dr Unwin is a uk family doctor who has used a ketogenic approach to diabetes treatment in his practice with amazing and consistent results in diabetes remission and medication reduction.
They would destroy his bias.
I can't believe this guy. So much half information with an obvious bias
Interesting interview but am wondering if Dr. Westman, who actually studied and uses a Ketogenic diet in his practice had ever been interviewed?
Maybe a perspective of going right to the source may be helpful?
Good point. Zero percent chance of it happening
Another solid point. I am losing faith in Zoe's ability to give unbiased information.
Yesplease, let the keto expert explain not a plant based propaganda supporting guy
That would go against the business model unfortunately :(.
ua-cam.com/video/tdpaCEe2IpM/v-deo.htmlsi=hzOflqa5w1_tKOw1
I found carnivore is the best keto version for me, best health ever for 5+ years now.
Love the way I'm eating and feeling with the help of ZOE's podcasts! I've tried KETO (my TC jumped to 284 with LDL 166), I tried vegan and even carnivore for a short while. I am now eating high FODMAP, lots of vegetables, lots of fresh fruits, nuts, and whole grains; meat only a couple of times a week. Thank you, ZOE!! After listening to ZOE podcast on Butter, I have found I don't need a tablespoon of butter in my coffee. You have the best podcasts, ZOE!
I'm keto, and have never buttered my coffee. I'm 65, work a physically demanding job, lift weights and jog to the local high school track to run sprints three time a week. Needless to say, I feel fine without ZOE.
*This informative piece provides valuable insights into the science behind the keto diet, helping viewers understand its mechanisms and potential benefits for weight loss and overall health.*
We are different, I am not sold with Christopher Gardner, shying away from meat. So before you all swallow his findings, I would do more research. B12 is so important. You get that from meat. Just one example.
I am not sure how accurat is this, because a lot of people proofed with blood test of presence of ketones. Same time huge weight loss is registered as well. If the fat burning wouldn't happen how would our expert explain that people are loosing enormous amount of weight. I am not a doctor but definitely in my own experience with keto can confirm that the ketogenic diet happens even with much higher carb and protein intake.
Losing water. Water is bind to glycogen in the muscles, when you are on keto you lose mostly water in the first few weeks and months. This is very well known.
@FreeFromAllThings glycogen is used up constantly, and our body can not store too much. It might be part of the weight loss, but not when people are loosing 50 kg or more.
@@gene8194 I didn't speak about the glycogen itself but about the ware which is bound to the carbs in your body.
@@gene8194Loosing weight is because they eat less than before. Whatever you want to call the diet.
@robcarhood yes and no. If you eat less but little enough to not deplete your carb store you so you will never burn fat :)
I’ve been keto for a few years due to an autoimmune I needed to control. I do fluctuate between low keto sis and deep ketosis. I have a blood panel with my physical every year and my numbers are great. Sugar, cholesterol, all good, blood pressure consistently good. I think it’s like anything, be mindful not to go to extremes. Eat your veggies choose healthy proteins and fats.
low carb is the way to go. works for me.
My breakfast includes 4 eggs, a bit of meat, salt, pepper, tablespoon of olive oil, half a teaspoon of pickled ginger or garlic, a few olives, and half an avocado. Two cups of coffee with couple tablespoons of half and half.
Lunch can be liver, chicken, fish, beef or lamb, with two cups of dark green salad, couple of cherry tomatoes, a stalk or two of asparagus, a bit of green (string) beans, with a couple tablespoons of ranch or blue cheese dressing. Plus a cup of coffee.
No dinner, don’t feel the need.
My glucose level today was 82, my HbA1C couple of weeks ago was 5.2. Cholesterol numbers are okay: total 220, HDL 60, LDL 159, triglycerides
LDL of 159... I guess your experts have some good history and longer term studies showing you'll do just fine over 20 years. You might link us to those studies proving their theory to be valid. I'd be curious.
At least your not eating processed junk. Good for you!
@@delwoodkelp8590 or if you prefer a UA-cam version:
ua-cam.com/video/YaEmiUfL7ts/v-deo.htmlsi=TV6igWcD3QVJnykj
Well I'm 5ft 6ins and weigh 118lbs, my HbA1C is the same as yours at 33. And I eat about 50% carbs!!
@@skilla2542 I'm 65 and a man 😀, so we're both doing good. Fitness and physical activity matter too; I do two sets of 70 pushups and 70 squats, walk 10,000 to 15,000 steps, clock up 100+ "Zone" minutes a day according to my FitBit app. My wife is 57, 5'3" and 107 lb, and she eats more carbs than I do.
This is so true. My uncle is a heart surgeon and he said he spent a large amount of time doing bypass surgeries due to consumption of saturates.
With all due respect to your Uncle (and the many lives he must have extended) I think it’s becoming ever-clearer that Saturated Fat is not the Demon it was once considered to be. CVD is a very complex process and the latest science is shifting focus away from Saturated Fat (including unprocessed red meat fat) as the culprit and discovering the harms done by a highly processed carbohydrate-rich diet (sugar and sugar-like foods etc.) Also, back in the day when your Uncle’s patients were consuming saturated fats, those who were eating fatty red meats etc also tended to be the types who generally pooh-poohed “healthy eating” advice, neglected their bodies, ate whatever they fancied & also smoked and boozed.
@@stevelanghorn1407thank you! True
Smoking was a big factor that played into why President Eisenhower had heart issues not eating fat. @@stevelanghorn1407
@@stevelanghorn1407actually the balance of evidence is still against saturated fats, at least for CV health. They can be part of the diet, but it’s generally thought best to moderate them, and use unsaturated instead…
Many thanks for your comment. Unfortunately, I think 2 polarised agenda have confused this complex issue. ie the “meat” lobby and “plant-based”. One lot wanting to reassure their followers. The other lot (this one for example) wanting to point out the “dangers”! Who is going to be proven right in the long-run? Neither probably. It will be a case of “just eat as little processed garbage as possible”!@@eddjcaine
I've unintentionally lost 13 kg in late 2020 when I had a very hectic work schedule and could afford only 2 meals per day and funnily enough those foods I've eaten fell into keto categorie (including the non-starchy veggies), so I'm pretty sure I was in ketosis some time then, butI wouldn't know it because I started analyzing my diet 2 months in, when all my clothes suddenly became too big for me. I tried to keep keto diet in aware way then and I couln't keep up with it so it must be some glitch in the system for me then)) I've been struggling to lose weight half of my adult life and I'm so happy that this accidental ketosis + IF happened to me. I still think the real reason is IF, not a keto food groups but I don't eat sugar and grains to this day, it's very easy for me, and I managed to keep my weight for 3 years now with no sacrifice. So, although I do not approve of the exremes of Keto, I think there is definitely something there in eating a lot of "clean" keto approved food matched with a meal schedule suitable personally for you.
It has been a year since i started on the carnivore diet. In the first month I healed my eczema, candida, brain fog, digestive issues, pollen alergies, sleep apnea and arthritis in my right hand.
As a bonus, i lost 15 kg (i have now a BMI of 20, a perfect score apparently ;-) Dont be afraid to try it if you're having similar issues. Do it at least for 30 days and you'll understand what i'm talking about! Cheers
My BMI is also 20 on a vegan diet for 3 years, no prescriptions needed, and I’m 40. I also don’t have cholesterol or blood pressure issues. I suggest you check those numbers.
If it works for you, keep doing it@@hugomarquez3189
who cares about you sorry, science is not based on personal opinions or experiences especially for a year diet
Such a “Jesus”-like comment…(not)@@starmanjesus5679
Christopher Gardner is always interesting to listen to, looking forward to the rest of this series.
He is a great communicator of the basic diet principles! Professor Gardner is doing a great public service to bring us all science-based nutritional insights. I really appreciate that he educates us that the real problem is if we have too much saturated fat or if we have too much refined/highly processed carbohydrate! How great to have a top researcher like Christopher Gardner who can explain what matters to us lay people in a clear and upbeat manner.
Jars of fat instead of creating ketogenic meals is just ridiculous. It's not hard to eat fatty cuts of meat and green veggies for dinner. Or fatty fish like mackerel with a salad for lunch. I feel like people just dont understand what ketosis is.
High LDL is not a disease, nor does it directly correlate to heart disease in the same way as high Triglycerides do. Do you know what does directly correlate to heart disease? High sugar consumption/ high carb diet leading to T2 diabetes. Whole grains are not a necessity for longevity and health.
At one point I was around 370lbs, i started a weight loss journey and utilized d a low carb diet and had a lot of success getting down to about 215lbs. However, like in this video I found my total and LDL cholesterol were very high. So I started learning more about diet and started working on a more clean/plant based diet. I'm now 6'ft 245lbs 47 year old man. I don't have very good results from the perspective of weight loss eating this way. I'm one of those people you probably wouldn't look at and think obese but would be diagnosed that way. I wen't from guzzling diets sodas to giving up all added sugars and sweetener alternatives. I drink green/black tea with nothing added except sliced lemon. I've just finished reading Eat To Beat Your Diet (This and Zoe guide my diet). I consume Kefir, Kimchi and eat almost nothing that has been processed. I eat lots of tofu and tempeh. I work do a 15 minute weight lifting routine 3 times per week and walk for an hour 7 days a week. I feel positive this is the most healthy way I've ever eaten.. but I feel I'm just doomed to a life of being overweight.
A few sources I found interesting on Keto and LDL is search "low carb down under ldl". I would be interested to see a conversation between these two groups.
High total cholesterol and LDL are NOT in themselves accurate indicators of cardiovascular risk. High triglycerides, however, IS a serious risk factor, and keto/carnivore LOWERS triglycerides, unlike higher carb diets. Don't be afraid and maybe dig a little deeper into the research. Wishing you good health!
Can you reduce your portion sizes a little bit?
Maybe look into fasting?
Check how many calories you're having. Even on keto or a healthy low carb diet you'll struggle to lose weight if you're consuming maintenance+ amounts
High LDL is a marker for longevity, do not fall into the trap!
I thought body make Glucose if you don’t eat it like while you sleeping. Gluconeogenesis refers to synthesis of new glucose from noncarbohydrate precursors, obviously I am wrong according doctor Gardener.
we have so much misinformation in this reality. It is very difficult to determine which path is optimal. Unfortunately, scientists can't help much. at my current level, the main answer is keto. but it's actually more complicated than just keto. you need to continue educating yourself to understand....
I have been on low carb diet for 3 years, but not on keto intentionally. when I had health check, ketone was found in my urine.
I don’t even eat much red meat, maybe only once a week. I eat fish, chicken, eggs, nuts, avocado, tofu and lots of different veggies.
Ketone in your urine is not considered a healthy state.
Everyone makes ketones when they’ve fasted for a while. If you had your test after skipping breakfast, etc., it wouldn’t be surprising to have ketones in your urine.
I lost weight doing sort -of keto, a bit more extreme in the beginning when I used to eat butter with a fork and knife, but afterwards it was just like low carbs, almost no fruits except berries, a lot of vegetables, tried to avoid legumes but every once in a while I had hummus, I had a flat white with actual milk. Dropped from about 118kg to 80 in around one year. One thing that also was key was mixing it with some intermittent fasting. Now I'm about 85kg, sometimes I get a bit over, but it's been about 2 years since I'm here. Can't say that the extreme by the book version would entice me. As for LDL, went about 10 points up, but the HDL went much more and to be honest the total number is still ok, I'm not about to get scared of that. All my other blood work was much improved after this, blood glucose, liver function, etc.
A few points that for his undoubted erudition, Chris has got wrong. Firstly he asserts that your body prefers to run on carbs. Certainly the body will attempt to burn carbs as a priority but that's not because it prefers them, it's because excess glucose is dangerous, therefore your body know it needs to be swept out of the bloodstream quickly. He talks about the keto flu as if this is an actual problem. A few people have mild symptoms when they change their diet, as you would when presenting a different kind of nutrition to your body. I never experienced this at all and those who do rarely have an symptoms for more than a couple of days. He says most people find keto unsustainable. I have eaten this way for a year and a half now. It is incredibly easy, tasty and there is infinite variety. To say otherwise is just propaganda. Then there is the saturated fat red herring. Firstly you do not have to even eat meat to be keto. You could easily be a keto pescatarian there are examples of keto vegetarian and even vegan diets. LDL does not necessarily become raised on keto. Many experience no rise in LDL and those who do usually find that it is accompanied by other positive markers such as higher HDL, lower triglcerides, lower blood pressure, lower blood glucose and weight loss. I am now leaner, fitter and more healthy than my pre-keto self. Not everyone will enjoy this diet but those who do will undoubtedly benefit.
i JUST LOVE THIES SERIES
Its been reported that Dr Garner receives funding from 'Beyond Meat'.
If this is true he should be openly declaring this to Zoe viewers .
I just have to add, Jonathan looks Hella nervous this whole time haha. The lighting is awkward... you could tell they were not looking forward to this, which is why I think they trotted out someone a blind to change a Gardner. I would love a smartphone filmed 'behind the scenes' look at the zoe studios to see the conversations they had about how they were going to try to do a keto hit job 😅. Because let's face it, at this point, that's all they are doing (even though it seems some employees want to break the mold!)
Great comment. I bet you are right.
Excited to dive into the world of diets with this special episode! 🍽
Thank you
So glad everyone can see how biased this is! But I'm glad he mentioned the fact that refined grains and sugar aren't great...
This comes across as unbelievably biased. I eat low carb, keep my fat and protein to average levels and eat a ton of vegetables. I lost 3 stone in 3 months, feel great and have kept it up for 6 months.
Just incorporated the Rysefureke method into my keto routine, and WOW! The energy boost is unreal, and I'm torching fat like it's nobody's business. Feeling fantastic!
After a few weeks of keto (eating lots of ham, bacon, sausages etc) my heart didn't feel right so moved to a more Mediterranean Keto (swapping all that meat for fatty fish) and feel much better. Lost probably around 18 lbs in 6 weeks
A usual day is:
Breakfast: 120g greek yoghurt + 3tsp chia + 2tsp mixed seeds + 3 tsp ground flax + 2tsp oats + berries eg. 20 blueberries + 5 blackberries (sometimes 20g pommegranite/ 30g kiwi). It's really nice. Much prefer it to my old cereal days
Lunch:
80-120g Mackerel + cucumber + prawns + 2tsp coleslaw along with a tub of 5 cut cherry tomatoes + 2tsp butter + 1-2tps turmeric & black pepper = microwaved then 3 slices of cheddar cheese melted on top. A weird baseless pizza, if you will.
Sometimes I have 2-3 boiled eggs instead of Mackerel and stick the prawns in the fake pizza
Dinner:
100g salmon + salad drenched in a mix of olive oil, vinegar, garlic + mix of vegetables, esp. veg like kale + sometimes chicken. The odd sausage now and then
I have one or two cups of tea per day each with 1 tablespoon of semi-skimmed milk. Water and Coke zero the rest of the time.
Done it long enough now that I don't need to count, log or even weigh foods.
Also take a NowFoods "Daily Vits" every other day with a vit D + Iron supplement the other day.
It's easy to stick to. Main problem is getting enough calories tbh. I set my goal at 1800 cals per day but generally end up around 1300-1400.
If I feel hungry after dinner which I think will stop me getting to sleep, I'll usually have some mussels or seafood, just enough so I feel good to sleep.
Now and then I''l do a 20-24hr fast just to keep my body on its toes. Only done 3 of them so far
Thank you so much for this information
On a first look I do not see you are having aproximatelly 75% calories from fat as you should to stay in ketosis ? Is this just LCHF diet or you actually achieve ketosis
@@1marinable Looking at my carb manager over the weeks, it's usually
After the original founder of keto diet died( dr Atkin) the biopsy revealed that he was suffering from severe clogged arteries and late stage heart and renal failure.
Transforming my keto journey with the Rysefureke method has been phenomenal. It's not just about shedding weight; I'm gaining an unmatched vitality. Loving the outstanding results!
It'd be interesting if you are able to do a video on the effect of the keto diet on the gut microbiome. Because I'm on a health support forum where many people there are doing the the keto diet and there seems to be frequent comments about how when some of the forums members have had gut health tests their good gut bacteria levels are poor.
which keto diet would you use? Clinically, there are at least 5 forms of the diet. People who want experiments to fail typically use the most extreme version (a 4:1 Classical Ketogenic Diet, usually prescribed for children with drug resistant epilepsy) and they don't focus on nutrient dense foods.
@@ascarby I didn't know there are many different forms of the keto diet. Interesting.
@@hea7055 Many don't. I've been on a highly personalised form of the diet for 11 years to manage my epilepsy. It's disappointing to see the same old myths being regurgitated from people who should know better.
you can also do a whole foods ketogenic diet where you don't have to add tons of added fat with oil and butter. You can have fatty cuts of meat, fish, eggs, some cheese (if tolerable- preferably sheep or goat as they are less inflammatory) and you can add avocado, olives, macadamia nuts, broths. Many do this, maintain nutritional ketosis, maintain a healthy weight and all blood markers are healthy.
00:02 The ketogenic diet consists of 70-75% fat, a significant increase from the traditional 30-35%.
01:35 The ketogenic diet has been around for 100 years as a treatment for epilepsy.
03:17 Ketogenic diet shifts body from burning carbs to burning fat.
04:50 The body prefers carbs over fat for energy
06:15 Shifting to a keto diet can affect hormone profile and may cause keto flu.
07:50 The keto diet is very high fat.
09:20 Many people struggled to maintain a low-carb ketogenic diet.
10:48 Cutting back on added sugar and refined grains is crucial for a healthy diet.
Keto is the best way forwards for metabolic health. Dont listen to zoe !!
I don't know tho' What you say sounds reasonable to me, but I tried CD diet for a year and my fasting insulin down from 34 to 1.2 a1c from 9.7 to 4.8 my blood pressure is down to 90/60 from 160/100 my pcos and Psoriasis are also gone too. I have lost 57KG/ 125.6lb..half of my weight with 1 hour workout a week(20 mins *3) . All this year, I only have carb from eggs and beef liver . I have beef (1.5 lb/ DAY 4TIMES/WEEK) OR lamb (1.5 LB/D 3 TIMES /WEEK) pork(3 times a week for B1) chicken beef liver (300G/week) salmon (200g/3times/week) duck eggs(5) butter 150g/day I feel really amazing. My brain is clear and work better. I was going to do it for 3 months but I think I will keep going for now.
Step one is look at hormones then look at a complementary diet and lifestyle.
Thanks to the Rysefureke method, my keto lifestyle is thriving. Beyond weight loss, I'm experiencing a remarkable surge of vitality. Results are absolutely amazing!
We have only eat carbs for such a short period of time in our history lol!!
Where do people get these ideas that you need to eat so much meat? These results make me suspect that it is not that most people can't sustain a keto diet, but that most people don't know how to cook diversely enough.
True. In order to sustain a keto diet, you need to really enjoy cooking, be open to trying new foods and be willing to spend time ever day prepping meals from scratch.
@@PandaPandakun That goes for any diet.
As Nina Teicholz writes in Unsettled Science , Prof Gardner is Director of the Stanford Plant -Based Diet Initiative PBDI launched in 2021 with a 5 year grant from meat replacement company Beyond Meat. This diet series from Zoe is like the soft drink companies and cereal companies giving away exercise vouchers. I unsubscribed.
People in the blue zones eat an average of 65% complex carbohydrates. Diet is only one factor in their longevity, but obviously carbs aren't the villain they're made out to be these days. Until recently most people weren't fat, and people all around the world ate a lot of geographically-specific carbs: wheat, rye, oats, barley, potatoes, corn, millet, and rice.
This particular doctor is not a fan of keto, I have heard him speak about it before. I think a major problem he sees is that fad diets become commercialized and politicized, because a lot of people in the world make a living off the subject and making of food products. Keto was originally very different than the commercialized keto today and I am sure that those poor epileptic children that benefited from freedom of refined and GMO grains would agree. So, non-epileptic individuals react differently to highly processed foods, even highly processed "keto" foods and they may not go into visible convulsions but their nervous system and brain can. Leafy greens and vegetables are carbohydrates. If a person eats 5 cups of salad a day and a half cup of berries, they can still go into ketosis with consuming healthy meats and fats or even an olive oil or avocado oil based dressing. Animals also eat plants and if they are consuming GMO grains or seeds and seed oils, that effects the quality of the meat and therefore the health of the person eating the meat. Same for vegetables that are not organic or that are grown hydroponically. As far as fruit, many have been bred to be sweeter than the original species. So, is the person the problem or the crazy scientist wanting to be a farmer, that decided to make an extra dollar in the lab with a sweeter fruit genome? The original corn that Native Americans ate was 3 to 4 times less sweeter than commercial corn found in the supermarket today. Let's see what this doctor has to say about this without promoting a veggie fad diet that can have equally destructive effects as a commercialized highly processed keto diet.
So true
Yes to all of that!
Agreed. A heavily biased lecture that shakes my trust in Zoe.
Love your show and style. I almost never find errors but I think Christopher was to form in his dismissal of low carb high fat diets due to increases in lipids. A 2008 study published in The New England Journal of Medicine showed that a low-carb carbohydrate diet like Atkins had a more favorable effect on blood lipid levels than both the Mediterranean diet or a low-fat diet. This is definitely food for thought if this week’s study shows that the Mediterranean diet is better for preventing heart disease than the low-fat diet, it is quite likely that the Atkins diet is even more effective. Atkins measures up well or surpasses the other diets in additional studies as well-one in 2010 that shows that low-fat, Mediterranean and low-carb diets lower heart disease risk by lowering blood pressure and one more recently in 2013 that show that low-carb diets are just as effective as low-glycemic-index, Mediterranean diets on lipids.
I was shocked when I saw these studies in the 2008 NEJM paper 5:43 in particular
The Rysefureke method is the secret behind my upgraded keto lifestyle. It's not just about losing weight; I'm embracing a new level of vitality. Results are truly impressive!
You should not mix carbs and fat, that is the problem with processed foods. It activates the randle cycle.
I am 69 years old now when i was a child, a well balanced diet was 60% carbs...30% Protein...10% fats. Processed food was in its infancy and i believe those proportions were about right.
its difficult to vibrate on a higher subtle level when eating meat.
its also not so good because you take life to eat which is not very good on karmic level '
but on a physical level keto diet is superb if you want to stay on earth
This is a scientific video so naturally it ignores unscientific claims.
@@vatsmith8759 science is the new church
@@wdwdHenry9022 No, churches promote dogma, science doesn't.
Makes sense. Extremes of anything aren't good. It's all about finding the right balance for you.
Great Video!
I lose weight in ketosis on very low calorie diets (VLCD’s) based on shakes 600 calories a day, it’s not a high fat diet on that amount of calories. If I do it for 3 months I lose 3 stone. I feel amazing in ketosis, I feel the inflammation leave my body and sleep really well, my skin looks clear and I have no aches and pains. I think this particular podcast is sharing dangerous inaccurate information which is disappointing.
Not for me. I need to get my fibre really low, so a meat based diet is it for me. And.....from what I have seen lately cholesterol is not the boogie man it was previously thought....old 'science'.
I'm an advocate for the diet Christopher recommended, and skeptical (but not dismissive) of keto diets, but I have a question. How did this diet prevent epilepsy symptoms, was it the production of ketones? If so, surely getting to the point of ketosis isn't as difficult as he is suggesting, given these patients wouldn't have been eating as much fat as he suggested. Can you still produce ketones but not be in ketosis perhaps? Or were the ketones not what stopped the symptoms?
You cannot have 10 x less! You can have 1/10th, it's a terrible description.
Funny to hear you mention the Stillman diet. That was the first diet I used, 1972 I think. After that I’ve never eaten a piece of meat. 😂
There is mention of gluconeogenesis. But aren't insulin spikes due to gluconeogenesis 'demand-driven', which is much different from the 'supply-driven' gluconeogenesis you get by eating processed carbs? It's also a shame they don't mention how many grams of protein you 'need' on a daily basis, and what they define as 'need', because there is obviously a difference between the amount of protein you should consume to simply not waste away vs. to thrive and be/feel healthy.
Extreme is any amount of carbs. It's not an essential nutrient.
Anything other than Keto or Carnivore is extreme.
Gardner has conflicts. Should have explained this at the start.
Dr. Westman finally lost it with this guy. LDL statements are 40 years out of date.
The twins study programme on Netlfix put me off Christopher Gardner. It was basically an advert for veganism. Totally lacking in scientific rigour. All the twins were specially selected for TV. They were all rather "telegenic" No mention whatsover of the requirement to supplement to make up for the nutrient deficiencies of a vegan diet.
Having a 40 year vegetarian offer his opinion on the keto diet wouldn't have any bias showing through would it? These kind of videos is why I don't watch ZOE much anymore. Too much "expert" opinion and not enough good science.
This interview doesn't take into account there are different levels of keto. If you have bad epilepsy it has to be pretty extreme with super high levels of blood ketones, if you are doing it for health then you can go for the lower levels of blood ketones. Disappointing really.
In spite of the comments about a true keto diet being almost impossible, people who lose weight on keto will not be deterred just because they are told that it is not keto. Their goal is weight loss. I am also unsure of the argument that going on a keto diet, then eating a whole carbohydrate, say a banana, which makes the person's blood sugar spike will deter anyone. The person might argue that one should never eat a whole carbohydrate and diabetes will be avoided by staying on keto. Dr. Gardner's comments that people in the study could not sustain a keto diet does make a good point that most will eventually stop the keto diet, and the problems will surface.
There is never any data presented on these casts just opinions and waffle without solid information
These anti-meat and pro-meat influencers can not be trusted to talk in a balanced way. I am not a carnivore nor eat a keto diet but there are undoubtedly just as many problems (if not more) with the foods in a standard vegetarian or vegan diet. I prefer to measure each food on its own merits regardless. So I shy away from grains (including less harmful whole grains), I eat moderate amounts of fruits (taking care to keep sugar intake down) and lots of mushrooms and vegetables. I also eat shellfish and wild caught salmon and eat eggs, chicken and moderate amounts of lean red meat. Bio-yoghurt and Kefir are also on my shopping list but not ordinary cow milk. If you grow your own or know exactly where your food comes from that is a different matter but otherwise it is probably safer to limit each food in case it is not what it appears to be and avoid processed foods as much as possible.
How about Eskimos?
Is this the highly biased vegan guy? Wants to look at some of Professor Bikman's stuff.
Nit picking alert: When I was teenager, my mother and I sometimes followed the Stillman diet as a way to lose weight quickly. It was a lot closer to a carnivore diet than a keto diet. The protocol was chicken, beef, fish, eggs, cottage cheese and water. Even then my mom and I knew how unhealthy it was but it was a way to lose a pound a day (which we'd gain back just as quickly.)
I read that keto is anti-cancer - maybe that's in the 45 minute episode.
Is metabolic flexibility a thing?
(I tried to do that diet about 5 years ago, loved the bullet proof coffee, but these days eating the rainbow and aiming for 30 different veggies per week - very happy with drops in perceived inflammation and weight).
Here we go again! LDL cholesterol is the cause of CVD. Really? Are you not keeping up to date on all the latest research findings starting to unravel the real culprits?
I've seen a couple studies in the National medical library that suggest that we don't burn carbs first over fat because our body prefers glucose but because your body wants to rid itself of something that shouldn't be in it.
Source?
So why does the liver store it then? The small amount could be converted to fat right away not as an extra source when you have no food.
Right, by that logic (the sequencial order in which your body uses molecuels), alcohol is our bodies preferred source of fuel. The one thing about glucose and alcohol is neither is required in the diet, therefore neither are essential, so by definition they can not be 'preferred'. It was just an observation that we inaccurately assigned a value judgement to.
@@Caladcholg ever heard of a marathon runner fat load? Nope, they carb load, they can’t do it any other way. Our preferred source of energy is carbs, we only resort to fat when there’s no other choice.
@@Caladcholg you don't use alcohol as fuel directly anywhere...or maybe you do, but people generally don't. Sugar on the other hand is hardly regulated...
Thanks, Jonathan. Very helpful.
Long term water fasting is about the only way to totally go into Ketosis. I know of people who went on that diet and I told them at the time I doubt your in Ketosis none of them had meters either. When I told them they needed to water fast to experience true Ketosis they weren't willing to do that. However they did loose weight by not eating processed foods. Water fasting is a great experience.
What is the minimum amount of time that you would consider a fast to possibly enter ketosis?
Fasting is a great way to get to ketones - it's how humans always did it. Many other good things happen too. Interment fasters say 15 or 16hr but go over 24hr & you're definitely on it. When the ketones kick in the hunger stops. Between 2 & 5 days is generally safe for all. Water & the odd cup of black coffee is all you need. Weight loss is automatic.
I get into ketosis quickly. And my blood meter confirms it.
Can you please discuss this anti-lectin/anti-fruit diet that’s making the rounds. It doesn’t sound healthy.
Would be interesting to get Chris together with Peter Attia 😂
Yeah they can laugh together all the way to the mall with that pharma/Corp ag money! Power corrupts. Or is it you either die a hero or live long enough to see yourself become the villian...?
Bad info bad attitude toward what people can achieve on a Ketogenic Diet my wife and improved our health and hit Ketones goals bad advice from Zoe.
Great video with a top researcher. Amazing inputs from what he's seen in clinical research!
Study funded by Impossible Burger, the plant stuff. Gardner doesn’t mention it, nor does the host.
@@ssa8479 if you read the study you're referring to, then you'd see that it was conducted very well, comparing impossible burger to a regeneratively farmed organic grass fed burger. Not some McDonald's garbage. Although impossible burger is still processed food, it's at least healthier than the animal stuff. Though best to only use it for picky eaters who feel like they need to eat meat. For those who aren't picky, 99% of edible foods in the world are plants.