Скачать или смотреть Ep. 5: Keto for Fat Loss | Is Low Carbing Effective?

Hi guys, it’s dinokang again and today i’ll be talking about the very famous Keto diet. Anyways, If you haven’t watch my video on how to attain and maintain a caloric deficit, i suggest you watch that video before this one because i’m going to be referencing a deficit a fair bit here. I’ve included the link in the description below, and of course dont forget to subscribe and hit the bell button so you know when the next juicy video drops.

Ep.2: Caloric Deficit | Sustainable Fat Loss
   • Ep. 2: Caloric Deficit | Sustainable Fat L...  

1. What’s Keto
Ok so what exactly is keto? It’s basically low carbing. I wont bore you w/ the scientific terminology of ketosis and what converts to what, just think of it as very little carbs in your diet, like cutting out the common carb sources like rice, noodles, pasta, bread etc.

2. Why is it so popular?

2 main reasons:
1. People dont know what they dont know, and it’s just a case of the blind leading the blind. ’Eh my friend say keto works, so you should try’

People who just want free advice, but must be good advice, ask a lot of questions but wont do, u know the kind, looking for the easiest shortcut in everything. Shortcuts become very attractive to such people.

2. 2nd reason will be the fact that going keto WILL cause you to lose weight quickly at the start, but not necesarily any fat. So the simplest way i can explain this is that basically carbs hold on to water. So carbs are like sponges in your body, soaking up water. Once you stop eating the sponges, your weight will naturally fly down quickly because you’re losing all that water.

3. Actual Fat Loss

Let’s just very quickly agree on one thing. The only way to lose fat naturally, is to be in a caloric deficit. Technically, it means starving urself, physiologically speaking. Yknow, not giving your body the full maintenance calories. Eg if you need 2500kcal, eating 2300kcal is TECHNICALLY starving/depriving urself, and thats not a bad thing. It’s just like if ure eating in a surplus, u are technically stuffing urself beyond what ur body needs but people don’t view that as a bad thing right. So it really just boils down to the labels we put on our behaviour and culture. Like from where i’m from, ure not allowed to be not full. U have to be 110% full 24/7. Once u feel a little hungry or peckish, oh it’z time for tea and biscuits. Once u travel a little further than usual on a long bus ride, oh u gotta stock up on bread and snacks lest u get hungry. Hello?? It’s not like ure expending any more energy.

A caloric deficit will always take precedence when it comes to fat loss, so whether or not you’re going keto is hardly relevant.

Factors to consider when going keto vs ’eating normal’.
1. Food volume: Oilier foods = smaller volume for same calories = u might feel hungry. Yes i’m aware of the other school of thought about dietary fat keeping u satiated but no, not really. Eating oilier stuff doesn’t ’keep u full’. Hunger is a perception thats influenced by leptin and ghrelin but that’s a whole other topic. Long story short, no, just stick to high volume foods.
2. Athletic performance is likely to suffer if you low carb for very long unless you’re untrained and unfit and/or have plenty of body fat.
3. Good fats and bad fats. Eating a lot more fat can be really bad for your cardiovascular health, especially when you consume plenty of bad/animal-based fats. A very general rule of thumb is that: Have more PUFA, MUFA, limit ur sat fat intake, minimise your transfat intake. Definitely don’t eat any burnt meats. That’s very clearly carcinogenic or cancercausing.

Sustainability:

One way to look at the keto diet or any kind of diet (paleo, atkins, etc.) is that it is merely a WAY of eating. Eating a certain basket of food and limiting your choices (avoiding certain food groups). Very different from intermittent fasting by the way.

So ultimately if you’re looking to lose some real fat and not just water weight on the scale, focus on the deficit. Eating ’keto’ could work if your basket of food choices put you in a deficit at the end of the day.