hi I’m dr. Eric crall and thank you for your interest in learning more about the ketogenic diet the ketogenic diet is one of my favorite topics to speak about maybe because it’s one of those areas that the mainstream medicine just really hasn’t come around to accepting yet the ketogenic diet is one of the most effective ways for losing weight but it’s not just a short-term solution you can actually live a ketogenic lifestyle over the long-term to manage weight so how does a ketogenic diet work the basic purpose of ketogenic diet is to transition your body into a fat burning State we’re basically you adapt to using fat as your primary fuel source we never get to that state because we have so many carbs in our diet but if you lower your carb intake low enough and keep your protein intake in moderation your body will transition over.
he weeks to wear it uses fat as its primary fuel as we’ll talk about it momentarily the body prefers to use fat as the primary Fuel and I’ll keep coming back to the role of insulin basically when we consume carbohydrates our body has to produce insulin to bring the blood sugar down and whenever insulin is floating around in the body to a significant extent it does not let the body burn its fat stores so even if you’re careful about watching your calories in your laborious Lee tracking everything in your exercising doing everything you should do if you get too many of your calories from carbohydrates so that there’s more insulin floating around it prevents you from burning fat and also has to do a lot with why people commonly Plateau they get to a point where the ensilage is not allowing any further fat.
fat usage so when you lower your carbohydrate intake and convert to fat burning your insulin levels are extremely low and you basically utilize either the fact it’s in your diet or the the store fact that you have for energy so basically with a ketogenic I were talking about consuming about 75% of your calories from fat in about 20 from protein and fiber from carbohydrate so I’m often asked how does this really differ from Adkins cuz it sounds a lot like it and there’s a very important distinction the Adkins diet has commonly become known as a low-carb high-protein diet and many people who go low carb get high protein and it’s understandable because we’ve been brainwashed all these years to think that high fat is bad for us if you’re going to lower carbs your only other option is to get lots of protein.
but the problem with protein is and it’s protein is good but if you get too much protein the body breaks that protein down into amino acids and converted to glucose so if you’re trying to become ketogenic trying to convert to using fat as your primary fuel but too many of your calories are from protein those amino acids will be converted to glucose and it won’t really let you fully adapt to using fat as your fuel so in general we need to keep protein intake to about 1 gram per kilogram of body weight I’m so for example if you if your goal weight is 150 that’s roughly 60 65 kg so your you would limit your protein intake to 60 65 grams a day and we need to keep the carb intake below.
2230 g a day to stay in ketosis so what a what about ketosis is staying in ketosis over the long-term bad for you and I love that question a year ago I would have answered it differently a doctor’s nutritionist many people in healthcare have the misconception that ketosis bad for you because we’re all trained about diabetic ketoacidosis which is a dangerous State and you cannot stay in ketoacidosis but it all comes down to the amount of ketones were talking about here when a diabetic is in ketoacidosis life-threatening State the Ketone levels in the blood are anywhere from 10 to 20 or more.
when we talk about nutritional ketosis a healthy State the blood Ketone levels are really just 1 2 3 so this has nothing to do with diabetic ketoacidosis ketosis nutritional ketosis doesn’t trash your kidneys your liver cause you to lead your bones all the things that I thought before I really looked into nutritional ketosis as a healthy way of living so then the next question that always comes up and I know you’re dying to know is how can it be good for you to eat all this fat and that’s really the Crux of what I want to share with you today.
we are brainwashed mostly by the pharmaceutical industry but we’ve all bought into this idea for the last 20 years that heart disease is caused by saturated fat and cholesterol and while this is very important.
when the saturated fat and cholesterol is consumed in the setting of carbohydrates the high insulin levels cause that fat to be packaged into tiny particles which certainly contributes to plaque development in your arteries and leading to heart attack and stroke but many Studies have shown and these are well design Studies by the way done in the academic settings not the kind of studies that you can buy to show whatever result you want the Studies have shown that when you consume high amounts of saturated fat and cholesterol but in the absence of significant carbohydrate see your insulin levels are low ironically the the fact that you’re eating mostly is being consumed for energy so it doesn’t matter anyway but whatever does get packaging metabolized is in big fluffy particles which are actually pretty resistant to getting into your artery walls and causing plaque so many studies in in athletes and others.
follow the ketogenic lifestyle ironically you could measure blood on a regular diet that’s 30% fat and 40% carbs and the amount of fatty acids and small bad cholesterol forming particles would be a lot higher than if you went on a ketogenic diet for 6 weeks or 3 months and did the blood again the cholesterol levels might be a little higher but cholesterol is just a number what matters and we know what matters is the size of those particles so you’re much better off.
and you’re more healthy from a standpoint of cardiovascular disease risk if you’re getting 75% of your calories from fat but only 5% from carbs because of what we just talked about with particle size being the most important thing and the real irony or Paradox of all this is if you’re following a ketogenic lifestyle so that your carbs are low and you’re using your fat as energy.
Image courtesy of: Stephen G Pearson
the very fact that you want to take him are the fats fats which we’ve been programmed to think are bad for us saturated fats are the best most efficient energy sources because the body does not the break them down there’s not all these double Bonds in there that that cause it to be less efficient as a fuel source so fully saturated fats like coconut oil butter red meat now the actual fat on the beef those are ideal as energy sources so when you’re following a ketogenic lifestyle those are the kind of fats that you you actually want to consume and they’re not bad for you for all the reasons that we just talked about.
so once you thought about all this and decided wow that really does sound good and I’m I’m going to do a ketogenic lifestyle how do you get started well basically you you do need to monitor your calorie intake so so that you know that you’re not getting too many carbs and you know that you’re not getting more than 1 gram per kilogram of body weight of your protein but as long as you keep your car below 20 to 30 after about 4 days you’re going to your going to burn up all the stored glucose you have in your body is stored as glycogen and then your body starts on the path towards utilizing fat as fuel so imagine and you might have heard this you do go through a significant adjustment after for 5 days where you start to feel bad because the the body doesn’t have the glucose and hasn’t yet adapted to using fat so it wants to burn glucose in the brain it’s not there so there’s a light headedness of fogginess but that goes away pretty quickly and you adapt a lot.
more quickly with a ketogenic diet then with Adkins when you’re getting too much protein cuz the high protein doesn’t let you transition to fat burning is quickly and so you don’t have the glucose around but you’re also not adapting to using fat so you basically don’t have your primary fuel source at all and you feel bad for a longer. Of time so it’s also very important to track your Ketone levels as you get started and we do this simply by checking urine strips so after 45 days if you use a urine Ketone strip it’ll turn bright pink or purple indicating that you are releasing ketones into the bloodstream and I also like to emphasize that for the first month or two you can use those urine strips But realize after 2 months or so.
all those key tones that are released in the into the bloodstream are now being burned up for energy so there really is not an excess to spill over into the urine so after a couple months your urine strips will be negative but you are in ketosis so you really need to use blood ketone strips after a couple months to make sure that you’re staying in ketosis cuz remember it is important I’ve told you that this is healthy for you to live this way but that assumes that you’re not getting hidden sources of carbs or too much protein and going out of ketosis so it does require some monitoring just to make sure that you were staying in be healthy state of nutritional ketosis.
so what if you are doing everything you’re supposed to do and you’re not going into ketosis the most common reason for that is that you’re getting too many carbs hidden carbs and that’s why you need to be monitoring the carbs and so as you check a urine Ketone level and you’re not in ketosis anymore you can look back and see will where did the carbs come from but sometimes you are so careful with the carbs that you know you didn’t get too many carbs and that’s why the point about protein is a very important take on point because too much protein would be the second most common reason why you may not be getting or staying in ketosis so you keep it at literally 1 gram per kilogram of body weight and you follow those two things and track your intake generally you will get into ketosis.
so what are the benefits of this healthy stated nutritional ketosis other than helping you manage your weight well most people who live this way say that they’ve never had this much energy their primary fuel is always available they don’t get the highs and lows in energy level do the highs and lows in blood sugar intake and they just feel good most of the time no emotional highs and lows and it’s interesting when you’re on a ketogenic diet you do experience hunger but it’s kind of kind of like okay I’m hungry but I’ll get to it when it’s convenient you don’t have a sense of I’ve got to eat now because your body does have its fuel source available if it if it needs it.
but there are more and more diseases which we’re finding respond to a ketogenic lifestyle mainly neurologic diseases cuz as it turns out our nervous system prefer to use fat as a fuel so our nervous system functions better when we are living ketogenic Lee so Parkinson’s disease Alzheimer’s Ms and seizure disorders are conditions part of which the treatment can be a ketogenic diet but one of the most exciting new areas of research a right here in my backyard at the University of South Florida is being done on cancer and it turns out the cancer cells can’t really adapt to using fat as a fuel so they’re looking at hyperbaric oxygen environments with the ketogenic diet as a way of literally starving out cancer cells very exciting so.
it turns out that the ketogenic Lifestyle the ketogenic diet is a healthy way of managing your weight it’s a healthy way of living a heart-healthy lifestyle paradoxically and if you really are interested in learning more about the benefits how to do it I would encourage you to check check the following resources there’s one in particular that I think is well done and that is a book called conquering diabetes with a ketogenic diet by Ellen Davis it explains a lot of the things that you can do if you’re not feeling well in those first few weeks and specifically what you can eat.
and feel free if you have more questions you can email me at Doctor crawl at my DPC doc.com you can get that through my website.
www.myadp.com so thank you again for your attention and your interest in this amazing topic and as you try to move forward and follow a heart healthy lifestyle and aim for good health and healthy longevity please always remember that not enough time is a euphemism for not enough desire thank you.