Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer

Ketogenic Diet vs. Low Carb Diet: Thomas DeLauer-
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-Ketosis is when your body turns to fat rather than carbohydrates for energy. Ketosis can occur during fasting, when you reduce the amount of carbs or calories in your diet, during pregnancy or after exercising for a long period of time. Many diets use ketosis as the means of burning fat while maintaining muscle – examples include the Atkins diet and other low-carb diets. This strategy can also lead to decreased hunger. How long does it take to kick your body into fat burning, ketosis mode? Roughly 3-4 days of consuming less than 50 carbs per day, the equivalent of 2 bananas. Benefits include weight loss, seizure prevention, cardiovascular health and type-2 diabetes help, to name a few.
How does it Work? When glucose is in short supply, your liver will break down fats into ketones, which are then used throughout your body for energy. Muscles and other tissues in your body use ketones rather than glucose for energy metabolism. In a healthy person, the production of ketones for energy is the body’s natural response to starvation, so this happens when dieting, overnight and during fasting.
Glucose or Ketones: Which is More Effective? Many brain diseases, such as epilepsy, are already being treated by the ketogenic diet. The mechanisms to why it helps the brain are still being studied, but there are some possible reasons that ketones seem to be a good energy source for the brain. One major Ketone, beta-hydroxybutyrate, or BHB, provides more energy per unit of oxygen than glucose, and thus may be even more efficient than glucose at providing energy to the brain. (3)
-The ketogenic diet has also been found to increase the number of mitochondria in brain cells. In a 2004 study on rats, one group was fed a ketogenic diet while the other was fed a normal diet. A positive impact was found on the gene expression for mitochondrial enzymes in the hippocampus, the memory and learning center of the brain. (4)
Ketosis and Body Water Composition: High fat and low carb diets are known to lead to fast weight loss. The fast weight loss is due to water weight being shed (5)
-When you decrease carbs, you decrease water storage in the body.
Who Can Benefit From Ketosis? If you are looking to shed some body fat, ketosis may be a good tool. This can go along with an exercise regimen as you maintain muscle while losing fat. Ketosis can also benefit those who need to boost brain power as energy may be utilized more effectively in the brain.
*Be careful because those with diabetes can get too high of a level of ketones in their blood, which is very dangerous. This occurs due to the low levels of insulin in the blood, which will signal the body to produce excess ketones that will build up in the blood, making the blood pH too low.
References:
1. What is Ketosis?
http://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis?page=2
2. Diabetes Education Online http://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes/how-the-body-processes-sugar/ketones/
3. The fat-fueled brain: unnatural or advantageous? http://blogs.scientificamerican.com/mind-guest-blog/the-fat-fueled-brain-unnatural-or-advantageous/
4. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet
http://www.ncbi.nlm.nih.gov/pubmed/15469884
5. Composition of Weight Loss During Short Term Weight Reduction
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/pdf/jcinvest00645-0194.pdf
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Beginners Guide To Meal Prep | Low Carb Fat Loss Diet

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What I Eat In A Day | Quick Healthy Meal Options (Low Carb)

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Low Carb Diet Mistakes – 7 Most Common

Video show most common 7 low carb diet mistakes people make.
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The Low Carb Diet Explained

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Low Fat Diet vs Low Carb Diet: Which Is Better for You?

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In this video you’ll learn how to choose between a low fat and a low carbohydrate diet. This is been one of the biggest debates recently with the rising popularity of macro tracking and IIFYM.

Video summary:

When looking at your diet setup there’s 2 phases: Fat Loss and Muscle building

Protein is changing based on the phase and scaling with your lean body mass. There’s a lot of research backing that up.

After Protein we determine the Fat intake, and put the rest of calories to carbs.

Fat loss phase:

If carbs are too low low during energy restriction it can negatively influence your training. And this would then reduce your ability to retain lean body mass.

Fat intake recommendations for dieting based on research vary from 15- 25% of total calories.

15% is lower than ideal for most people, and it’s not sustainable long term but it can work short term for 4-6 weeks.

So typically 20-25% is used.

After you choose fat 20-25% then you just invest all the rest of calories into training.

For most people it will be fine to setup the diet with the minimum amount of fat necessary and then invest all the other calories into carbs to allow heavy training.

Minimum Recommended Fat intake:

Fat loss requires caloric restriction, and reduced calories mean reduced macros.

When setting up a diet we need to be aware not to go too low on fat.

Dangers of low fat intake:
– Heart Problems
– Vitamin Deficiency (ADEK)
– Excessive Appetite
– Mood Problems and Depression
– Reduced testosterone and other hormone issues

To prevent this aim for a minimum of 0,5 grams per kg of Bodyweight coming from fat per day.

Fat intake for the Muscle gaining phase:

In the higher caloric intake phase we can have fat as a higher percentage of total calories.

Between 20-30% of calories come from fat is fine in this phase.

Fat is very calorie dense at 9 kcal per 1 gram so adding a higher fat intake is recommended if you’re struggling with getting in the calories.

Some people operate better on a low carb / high fat diets.

How do you figure out if that’s you?

There’s a few genetic indicators but for the most part we need to test this out ourselves.

High fat diet means that the percentage of calories coming from fat is higher than 35% of total intake as opposed to recommended 15-30%

High fat diets would work for people with insulin resistance.

There’s a way to test yourself and I recommend trying this out if your family history of diabetes and if suspect that you operate better on a higher fat intake.

How do you test?

During the gaining phase for 1 month consume a 40-45% fat diet, while keeping protein and calories consistent..

So basically you’re just changing your carbs to fat ratio.

Then during this month keep an eye on and write down how you feel, what’s your mood and energy level.

Then when that month is complete for the second month setup your diet so 20% of calories come from fat while keeping calories and protein the same.

Then a the end of the month compare how you felt in the each phase and if the higher fat worked better than the lower fat.

It might seem hard to find out but it’s definitely worth it because you’ll finally know if a higher fat diet is something that works for you.

That would be all for this video. Hope you enjoyed.

Let me know in the comments what you think.

And as always, see you in the next video 🙂

Your friend,

Mario

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LOW CARB LOW CALORIE MEAL PREP FOR WEIGHTLOSS UNDER 60$ Health & Fitness

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33lbs weight loss in 2 months Intermittent Fasting on a High Carb Low Fat Vegan Lifestyle

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Low Carb diet – 4 Reason not to do Low Carb diets

This is my opinion on why low carb diets aren’t ideal for the average person trying to lose weight and keep it off.

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