Ketogenic Diet for Beginners - Everything You Need to Know About the Rules, Risks & Benefits

What is all the hype around the Keto diet? Does it really work? And is it safe? I’ll review the Keto weight loss diet rules, and the risks and benefits of it in today’s episode. Stay tuned until the end where I give you my personal take on it.

Majd MD – Your YouTube Family Doctor, reviewing what you really need to know about the latest medical topics, news, & headlines.

SHOW RESOURCES:
A copy of my free Keto Guide for Beginners: https://majdmd.com/majd-md-keto-guide...
A free Keto calculator online: https://calculo.io/keto-calculator

BOOK RECOMMENDATIONS:
Keto Meal Prep by FlavCity: 125+ Low Carb Recipes That Actually Taste Good: https://amzn.to/341y1pr
Keto Freindly Recipes: Easy Keto for Busy People: https://amzn.to/2r31iBy
Keto Made Easy: 100+ Easy Keto Dishes Made Fast to Fit Your Life: https://amzn.to/35j8BUF
The Obesity Code, by Dr. Jason Fung: https://amzn.to/31Uz7RV
The Diabetes Code, by Dr. Jason Fung: https://amzn.to/2NmId4X
Intermittent Fasting, by Dr. Jason Fung: https://amzn.to/2MYz9nI

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IMAGES:
Adipose fat cells: Blausen.com staff (2014). "Medical gallery of Blausen Medical 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.010. ISSN 2002-4436.
Supermarket photo:
Photo by Franki Chamaki on Unsplash
Apple tree photo:
Photo by Gabriel on Unsplash

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TRANSCRIPT HIGHLIGHTS:
The Keto diet principles:
1. Standard Keto diet requires: Very-low carb intake, no more than 5% of your diet; 20-50grams a day depending on the version. Moderate protein — 20%. High fat — 75%.
Other version with higher protein: 5% carbs. 35% protein. 60% fat
2. Restricted foods: Grains — not only white refined carbs, but also whole grains: bread, rice, pasta, tortillas, cereal, etc. Fruit: which also contain carbs, albeit more natural whole sources of it. Alcohol. Legumes: like beans, peas, chick peas, lentils, etc. High starch veggies: potatoes, carrots. Anything with sugar — sodas, juice, sweets, etc.
3. What can you eat? Meat, Poultry, Turkey, Fish, Eggs, Butter, Full fat cheese/creamer/yogurt. Veggies: avocados, nuts/seeds, low carb veggies (lettuce, kale, tomatoes, peppers, broccoli, onions, Brussel sprouts, cauliflower, eggplant, cucumber, asparagus, green beans, mushrooms, celery, spinach, zucchini). Fruit: blueberries, strawberries, olives.

Pros:
Weight loss is rapid. With a high fat/protein intake, you won’t go hungry. It’s free. Just don’t waste your money on the non-evidence based frills like MCT oil, exogenous ketones, or collagen. Claims that the keto diet cures everything from acne to heart disease; but we need a lot more studies to back up these claims. Some combine this with IF for even further weight loss — but we don’t know the risks. Consider maintaining a diet with carbs coming from veggies and fruits, and removing the consumption of processed refined carbs. But not to go as extreme as keto.

Risks:
Elimination of almost entire food groups. The Keto flu: fatigue, dizziness, headaches, nausea, GI discomfort, within the 1st few days & resolves within a week. Stool changes: especially constipation from lack of sufficient fiber. Keto breath: body needs to get rid of produced ketones, one way it does that is through your breath. High Saturated fat intake can raise cholesterol: pt for unsaturated fats, like olive oil, avocados, nuts/seeds.

Always seek your doctor prior to initiating any diet plan, regardless of your health history. But especially diabetics & those taking blood pressure medications. Note that it’s not for children, or breastfeeding or pregnant women either.

DISCLAIMER:
All content presented is for informational purposes only. It is not specific medical advice. Please always seek a licensed physician in your area for all health related concerns.

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