How Does The Keto Diet Work? Reversing Insulin Resistance To Weight Loss

how does the keto diet work as the keto
diet is getting more popular it’s having
more people have great results it’s
popping up in media in various places
but the most common reaction is people
looking confused they shrug their
shoulders and they say this seems really
weird it seems to help people but we
better hold off so today we’re going to
talk about how it actually works so that
you understand why and you can do it the
right way coming right up am dr. Ekberg
I’m a holistic doctor and a former
Olympian in Decathlon and if you’d like
to truly master health by understanding
how the body really works make sure that
you subscribe and hit that notification
bell so that you don’t miss anything so
in a nutshell the keto diet or the
ketogenic diet is when you get your body
into ketosis how do you do that you
reduce carbohydrates so that your body
starts burning fat and a byproduct of
burning fat are ketones which is a great
supplemental fuel for your brain so when
carbs are scarce your brain can run up
to 75% ketones and that’s how the body
has adapted to survive in times of
starvation and when the body gets better
at burning fat then obviously you burn
some fat off the body and you lose
weight that’s why it works but let’s
talk about some of the more intricate
mechanisms that people are confused
about so the body has three sources of
fuel three primary sources it can also
burn alcohol and glycerol and ketones
but the primary fuel are carbohydrates
fat and protein carbohydrates they are
sort of quick they absorb quickly they
burn quickly and they go away quickly we
have a very limited ability to store
carbohydrate fat is our long-term fuel
it is like you put log on the fire and
earns and keeps you warm for a very very
long time and protein is for muscles
muscles perform work they’re necessary
for our survival in terms of moving
around and producing work so we don’t
want to touch the protein unless we have
to we don’t want to burn the protein in
the muscles but if we have excess
protein in the diet we can also use that
for energy so the body can store fuel in
different forms it can store a tiny
little bit of carbohydrates as glycogen
about a day’s worth it can store almost
unlimited amounts of fat and it can
store protein in the form of muscles but
like we said you don’t want to touch
that unless all other options are
exhausted fat is the body’s preferred
and most efficient storage form of fuels
so excess carbohydrates are going to
trigger a strong insulin response and
insulin is going to take the
carbohydrates out of the bloodstream and
into the cell and whatever we can’t use
in this moment which isn’t very much is
going to be stored as fat fat is also
going to be stored as fat and protein if
excess is also going to be stored as fat
so everything that is truly excess get
stored as fat but the tendency to store
these depends on how much insulin they
trigger the more insulin we have the
more the tendency is to put the fuel
into the cell and since carbohydrates
trigger the most insulin then they have
the highest tendency to store fat to
store excess fuel and fat has the lowest
tendency to store fat so what that means
is when we eat fat we use it and we get
full for a long time and we don’t tend
to store very much because there’s still
some body fat that we can use for fuel
protein has a low to medium tendency to
be stored the excess can be
store if we eat a lot of it then we say
it’s a medium tendency to store it
because protein in excess also triggers
insulin low to moderate amounts of
protein does not trigger any insulin so
that’s the basics that we need to
understand about how the body uses fuel
for energy how it stores it and how
insulin plays into that now this system
is setup for survival and humans have
been around for a long long long long
time and other animals on the planet
have been around even longer and for all
of that existence there have been
periods of feast and famine we’ve had
periods where there was more food and
we’ve had periods where there was less
food and the body is set up to store the
excess so that when we have a famine
when we have less food we can use the
excess we can retrieve the stored foods
and survive when there is none available
we have this cycle this ever ongoing
cycle of regular variation where we
store we use we store we use feast
famine feast famine and as far as I know
there is no animal on the planet that
has ever had an exception to that that
they’ve had periods where they could eat
a little more and they’ve had periods
where they had to burn some of the fuel
off the body where they get a little
skinnier and this has never ever changed
to my knowledge until modern times
primarily after the Industrial
Revolution after 1850 but especially
after World War two went pretty much
every country today don’t have much
famine so we have a totally new
situation we’ve had something now today
that we’ve never had before and the body
is perfectly set up for surviving feast
and famine it knows how to deal with not
having a whole lot of food and then have
periods with more food it knows how to
deal with that change but it has no idea
how to deal with a constant feast it’s
never encountered that it doesn’t know
how and then what makes it worse is that
we’ve changed the type of food not only
is food fairly abundant but it has gone
from whole food from a hunter-gatherer
scavenger feed off the earth to
agricultural and processed foods where
we’ve gone from low-carb two high-carb
from somewhere maybe around 10 to 20
percent carbs all the way up to 50 60 70
percent carbs and the majority of those
carbs are processed they refined they
have even stronger influences on insulin
and they have less nutrition so we’ve
changed the rules and because of this
and because we never have a famine
because we eat more carbohydrates
because we need more processed foods the
amount of insulin responses are
astronomical compared to what we’ve had
in the past and not only are they high
but they never let down because it’s
always a feast so what happens now is
when insulin is always abundant we get
insulin resistance and how common is
that well the official numbers are that
somewhere around a third of the
population or so is insulin resistant
but those are only the documented cases
them pretty advanced cases if you look
at if you understand insulin and you
understand that being overweight is
almost 100% synonymous with having
insulin resistance then you understand
that according to the CDC 87 percent of
the population is overweight
that means 87 percent of us at least
have some degree of insulin resistance
that’s how prevalent this is so then we
take that and now we add sugar and gray
and we add the fact that we’re eating
first three and then we’ve increased
that to four five six meals a day
because we’re encouraged to eat small
meals and frequent snacks to top off the
blood sugar so now what also happens is
we become carbohydrate dependent we keep
putting in that fuel so often for so
long that it becomes the body has to get
rid of that because high blood sugar is
dangerous and because we’re putting in
so often the body has to get rid of it
the body becomes dependent and it
doesn’t know really how to use any other
fuel in a in a proper way so now when we
top off our carbohydrates every two
hours we are told to give our kids
cereal for breakfast and a mid-morning
snack and a high carb lunch in the
mid-afternoon snack and an after-school
snack and then a dinner and then an
evening snack now this is what happens
to the blood sugar we get a blood sugar
roller coaster we are topping it off
every couple of hours and with all of
that carbohydrate and that frequent
feeding then there is no incentive for
the body to burn fat why would it we
have to always ask ourselves why is the
body doing this as the body stupid or is
it intelligent is that doing what it
needs to absolutely so it has no
incentive to burn fat because there’s
all these carbohydrates all these
starches all these grains all the sugar
all the cookies and waffles and crackers
coming in every couple of hours and that
of course fuels the incident insulin
resistance so we become more and more
insulin resistant and what happens then
with insulin resistance is that the
trend the tendency for the body is to be
in a storage mode because there’s always
carbs coming in we got to get rid of the
carbs we got to put those carbs out of
the bloodstream because they’re
dangerous in the bloodstream and into
the cell the cell gets enough the cell
doesn’t want
it increases become more and more
insulin resistance but what this means
is that everything we put into the cell
because it’s a one-way trip we can’t
retrieve it so not only are we carb
dependent but we don’t even know how to
access the fat if we wanted to because
it’s like a revolving door that only
goes one way so that’s the problem this
is what we have done that’s how we have
changed the rules Nature has set up
rules and we change them three ways we
change them first there was used to be
famine now there’s no famine we used to
eat pretty low carbohydrate now
carbohydrate is the dominant fuel source
for us and we used to have a mix of
fuels to use and now we are carbohydrate
dependent we don’t know how to properly
use those other fuels so we’ve changed
the rules and kido
is the reason keto is so popular and so
effective is that it is the solution for
an insulin resistant world when almost
everyone is insulin resistant then we
have to have a tool to undo that insulin
resistance and the more insulin
resistance you are the stronger and more
powerful the tool has to be for some
people it’s enough just to reduce the
carbohydrates but for a lot of people
that’s not enough they have to reduce
the carbohydrates dramatically they have
to get the carbs way way way low before
the body realizes it has no other source
of fuel it has to start burning fat and
it will eventually if forced strongly
enough so keto is the solution for
insulin resistant world when we reduce
carbohydrates eventually the body will
find other sources of fuel and what are
those sources will fat obviously when 87
percent of us are overweight that means
we have hundreds of thousands of
calories per person stored on our bodies
in the four
fat but we can’t get to them with excess
insulin and with a constant flow of
carbohydrates so when we reduce the
insulin now we get access to those
stores we teach the body to become
fat-burning and as a result we also
produce ketones whenever we burn fat we
produce ketones the more fat we burn the
more fat adapted we become the more
dominant fat becomes as a fuel source
the higher our ketones go and we can
verify those ketones so for a lot of
people it’s you don’t have to get very
fancy if your hunger goes down and you
lose weight and you can go longer
between meals without being hungry then
you don’t probably have to measure
ketones but if you think you’re doing
the right things and you’re struggling a
little bit
or maybe plateauing then you need to
measure ketones to verify that what you
think is going on is actually going on
so doing keto getting in ketosis means
that typically you’re gonna eat some
around 75 percent of your calories from
fat 20% or so from protein and about 5%
from carbohydrates that means you need
to cut out sugar and grain and all
starchy food because if you eat any of
those then you will send that number
higher than 5% it needs to be as low as
5% in order for the body to be forced to
start looking for that other fuel that
it’s forgotten how to use 20% protein is
meat fish chicken nuts etc 75% fat comes
from avocado nuts and fats and oils so
it’s not about eating more fat it’s
about eating less carbs and then you
just want to increase your fats so that
you get full you don’t try to eat more
fat if you’re full you need to get
satisfied otherwise you’re confusing
your body and
putting it in a state of deprivation
which is not sustainable so there are 10
steps and we’ll go through those so you
understand these really really crystal
clear so step one is to change your fuel
supply that means reduce your
carbohydrates and you want to do that
gradually so your body has a chance to
get adapted a lot of people try to go
cold turkey from 60% high processed
grains and sugar straight down to 5% and
their bodies can have a shock and they
feel terrible for some people they
prefer to do it that way they’d rather
suffer a few days and be done with it
others you can do it slower and not have
to go through that suffering number 2 as
you do that your body becomes fat
adapted it learns how to use fat again
as another source of fuel as you start
using more fat than whether it’s from
the body or in the diet you lessen your
carb dependence that means you get less
cravings and now because you eat less
carbs you trigger less insulin you’re
allowing the body a chance to reduce the
insulin resistance number 5 as insulin
resistance goes down now you hit access
to the body fat and this is the key this
is the magic that you get fat adapted
you lose insulin resistance and when you
have access to your body fat now your
body has an virtually unlimited fuel
supply the reason that you’ve been
eating so much is that your body doesn’t
know where the energy is you confused it
with all that sugar and insulin and it
stashed away all the fat for future use
but it couldn’t get to it now that
you’re starting to reduce insulin
resistance all of that energy becomes
available and you have an unlimited
source of fuel which means that you
don’t get as hungry why would you have
to eat if you have unlimited fuel on
your body the body doesn’t care if you
get the fuel from what you eat or from
the body and that’s the beauty of
getting fat adapted that’s what most
people miss when they’re shrugging their
shoulders and they’re saying well we
don’t understand how this works and
maybe it’s about calories yes it’s about
calories but you have all those calories
on your body you just don’t know how to
retrieve them until you become fat
adapted as you have less hunger you will
eat fewer calories and this is obviously
key but you can’t start there this is
where all yo-yo diet programs fail
because they try to reduce calories
without becoming fat adapted and without
reducing insulin resistance if you
reduce calories without addressing those
now you get hungry you feel deprived and
you lower your metabolic rate you feel
terrible and you can’t sustain it but
when you have access to body fat now you
eat less because it feels like the
natural thing to do obviously now weight
loss follows if not immediately it will
eventually when happens now also as you
start reversing syndrome X you start
reversing metabolic syndrome so the high
blood pressure and the high cholesterol
and the cardiovascular disease and a lot
of the cholesterol values PCOS and man
boobs and a lot of these different
things are starting to reverse without
you really trying because you’re
addressing the root cause which is
insulin and processed excessive carbs
and number 10 is the key there is no
deprivation this is why this works and
this is why it’s sustainable unlike any
other deprivation diet you cannot
deprive yourself for the rest of your
life you cannot deprive yourself for a
period of time and expect
not to go back after doing it for a
period of time the keto diet addresses
the root cause
so it’s sustainable because you find a
natural pattern of eating at this point
most people find that three meals a day
is too much because you have all the
food on your body you can take a meal
off your body you don’t have to eat all
three meals and as you do this you can
start finding imbalance and you start
finding that one to two meals is plenty
for most people once you’ve lost all the
weight then you can start eating twice a
day it doesn’t really matter but this
allows you to find the balance that’s
right for you quickly getting back to
these numbers the 75% fat 20% protein 5%
carb this is not something that you have
to sustain you have to sustain the low
carb in order to reduce insulin
resistance but as you start burning more
fat off your body you don’t have to eat
so much fat because you already have the
fat on your body on a 2,000 calorie diet
75% is 1,500 calories that’s about 165
grams of fat you probably want to try to
eat that in the beginning while your
body gets fat adapted but once it is fat
adapted and your hunger reduces then you
keep the carbs low but you just eat as
much fat as you need to get full so can
you do the keto diets for the rest of
your life I think you can I think it
would be safe do most people have – I
don’t think so I think for a lot of
people with a strong genetic
predisposition toward insulin resistance
and a very strong predisposition to
gaining weight then keto might be the
best lifestyle keto and intermittent
fasting might be the best lifestyle for
them to sustain but a lot of people who
aren’t so far over on the insulin
resistance spectrum they might find a
balance that is outside of ketosis they
might get into ketosis
once in a while or a lot of the time but
I don’t think they need to be there all
the time they can develop a balance
somewhere in the low carb area maybe 50
70 80 grams of carbohydrate today
personally I don’t need to be in ketosis
but I am in ketosis most of the time
because that’s just the way I eat but
also I don’t worry about it if I feel
like I want to have some potato but
that’s based on my personal genetics
that’s my personal body type
it starts with learning and
understanding the mechanisms and then
you try out what works for you and you
find the balance that provides the best
function and the best health in your
case if you enjoyed this video I’m
pretty sure you’re gonna love this one
thank you so much for watching and I’ll
see you in the next video

William Babineau

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