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Are carbs evil? Should we all be eating a low-carb and high-fat diet for weight loss? Join Dr. Nadia and Alina as they discuss the low-carb trend, the ketogenic diet and who should or shouldn't be trying it out.
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0:00
hello parties so welcome back to another episode of Real Talk I'm dr. Nadia
0:05
comenteis a naturopathic doctor here at the hardy soul and the co-host extraordinaire we always I feel like I
0:18
always say that but we always really try to get exciting stuff for you guys but this is extremely exciting for me
0:24
because I have a personal story regarding this topic and I have many doubts around yes it's gonna be quite
0:31
interesting yes so the topic of the day is low carb diets and our carbs evil are
0:39
they good are they bad we're gonna talk all about it so stay tuned we'll be
0:44
right back
1:10
hey guys and welcome back to the show so as Nadia and I mentioned we are talking
1:17
about low-carb today because I feel like it's a question on a lot of people's minds honestly I get so tired of hearing
1:24
about low carb high fat moderate routine no fats are bad no carbs are good carbs
1:32
are evil it's so confusing and it's almost nauseating sometimes it is I actually have a client right now to who
1:38
is trying to lose weight and then helping around she's like oh my god am I gonna have to deprive myself of all carbs are you gonna make me stop eating
1:45
carbs I'll need protein so it's a very legitimate concern that people have right now and they feel like it's the
1:51
only way to lose weight for sure but you know what let's actually start off before we even talk about low carb diet
1:58
and we're gonna go into ketosis as well which is really trendy right now which is a high fat diet and very very low
2:04
interested trendy now but actually been around the block for a really long also
2:11
yeah I always say this but just a reminder to you guys we are absolutely live right now so that means I
2:18
absolutely absolutely live unless you're watching this video later which means we're not live mm-hmm but you can watch
2:25
our videos later in the videos tab regardless yeah I'm gonna be monitoring the comments if you guys have anything
2:30
you want to chime in or say make a note of have questions aren't you - do say hi
2:38
just say hi tell us your name tell us where you're from what city you're tuning in from we just love to say hi to you yeah so I
2:44
will be monitoring your comments as best as possible but back to our topic at hand ketosis and low carb diet so to
2:52
start off with before we even get into those let's just actually talk about what carbs are no carbs good our carbs
2:59
bad and here's the answer if there's no demonizing a macronutrient you can't
3:06
call protein good or bad can't call fat good or bad carbs are not good or bad either so carbs are just another macro
3:13
nutrient that our body needs and they give us fuel they give us energy they give us lots of fiber which
3:19
obsessed with digestion but of course you are probably gonna be wondering well then Elina what are bad carbs aren't
3:25
there bad carbs and Elina why do some people not do well on more carbs than
3:32
others why do people yeah you know have different responses different macro nutrient profiles so just to give you
3:40
guys when I say macronutrients we're talking about the big three carbohydrates proteins and fats are your
3:47
macronutrients so we need all three we need all three you actually yeah you you
3:53
wouldn't be a happy camper if you just had one just doesn't work that way but what we're talking about today is
3:59
doing different combinations and ratios of fats proteins and carbohydrates
4:10
snowflake this is what we're always
4:18
teaching there's no one type of diet
4:23
that suits everyone as well because everyone has different genetics everyone
4:29
is emotionally different metabolic their
4:35
environments environments are different you have access to different foods genetically you're gonna respond
4:41
differently lots of factors at play and that's why it's so important to educate
4:47
yourself and to I mean the beauty of talking about any diets at all is it really makes you pay attention to your
4:54
own body's needs which i think is really important so okay so now that we've
5:00
covered off what carbs are now I can actually touch upon to what our perps
5:07
honestly to put it in the most basic of terms bad carbs are the ones that you know are just bad which are processed
5:14
foods and junk food and just like what like lots of donuts and ice cream in it
5:20
I don't want to demonize again I don't want to guilt anyone into thinking oh my god I should never eat a doughnut because this is life I eat donuts I eat
5:27
ice cream but also like this is real talk you know that stuff's not great for you yeah let's get real yeah five percent of the
5:34
time you have those things ten okay but as a whole bad carbs are basically those
5:39
refined carbohydrates and I just want to prove this as well if we're talking about weight loss as a goal this is
5:48
really where you do have to pay attention to these things I mean donuts do not equal weight loss I'm just gonna
5:54
I'm just gonna say it no and no diet should you be having so many donuts we're really vilifying donuts but you
6:01
guys know you know yeah sorry I cut you off no so basically bad carbs guys are
6:08
just those very high sugary items process it's pretty common knowledge but
6:14
outside of that we don't want to demonize things like grains or legumes or veggies which are carbs to it people
6:22
forget that car no vegetables and fruits you don't want to demonize them but yes sometimes maybe if you are diabetic or
6:29
trying to lose weight maybe you just want to cut it back a bit on things that are higher in sugar like very starchy
6:35
fruits and veggies or having too much green the world will get into that a
6:40
little bit but that's sort of I hope that helps you make sense between good and bad carbs yeah
6:46
and just show note Rodney hello from Portland hello from Heather from Bronx
6:54
New York amazing Brenda love you cuz she
6:59
loves this but also have you guys done ketosis have you guys tried going on a
7:07
low-carb diet I'm curious to see if other people had experiences we're gonna
7:13
learn all about your sue and not you're gonna yeah super low carb so okay now
7:18
that we've talked about carbs Nadia now we're gonna talk a little bit about what it means to be yes how would you define
7:25
in terms of grams carbs so also yeah and
7:33
it's important that you guys understand the difference between net carbohydrates and full car behind or total
7:40
carbohydrates so for example when I say really low carb
7:46
is 50 grams or less of net carbohydrates when you guys are looking at you know
7:52
when you're looking at like an ingredient panel usually a protein bar will have carbs in the fiber right under
7:57
it and then sometimes it says net carbs exactly some people do identify it but if you're just trying to do a quick measure you're
8:04
literally gonna take total carbohydrates and then you're just gonna - or subtract the total number of fiber because fiber
8:11
doesn't count towards that net number
8:17
exactly and that's what's gonna give you net carbohydrates so for example if you
8:23
had total carbohydrates 10 grams and three of those grams were fiber polina
8:32
what would your total net grams be 10 -
8:37
3 7 okay 7 they're educated professionals we are educated
8:43
professionals on this show I swear guys but exactly so if you had 10 total grams of carbohydrate three of them are fiber
8:51
your net carbohydrate is gonna be 7 yeah okay just to give you guys an idea of
8:58
how many carbohydrates or net carbohydrates exist in foods so an easy
9:03
one is a slice of bread so like an average slice of whole wheat toast has
9:08
about 12 grams of net carbs hydrates and
9:16
like I'm like a bagel so just a regular bagel has about 50 grams of net carbs
9:23
that's your day a day that's your day understand what the average is per
9:30
person so a regular average American let's say it's around 300 grams of carbs
9:36
a day now when we're talking about ketosis that's on the other end of the spectrum which is around 50 grams of
9:43
carbs in a day so there's a big difference over there keto would be essentially having one bagel as your
9:50
source of carbs for the day and then nothing else yeah no fruits no starchy veggies no some bagels are not allowed
9:57
on the keto diet and a low-carb diet is something more in the range of 100 to 150 grams of carbs
10:03
and that's still something that really helps people achieve weight loss as well and it's still a big jump actually going
10:10
around 300 grams 250 s still having it but for most people I think the average
10:15
person would probably do better anyway just going around 250 grams of carbs
10:21
like even that is pretty difficult for sure most people honestly you are at the 300 or more 300 or more most people
10:27
don't even they have no idea what their carbohydrate intake even looks like and
10:33
we're gonna talk about how you guys can do a super super simple exercise at home that will actually benefit everyone I
10:40
know we said that there is no one diet that fits all this one trick fits all it's good for everyone however there's
10:51
some really hilarious comments that are coming in that I need to say so distraction all says love the show love
10:56
you both keep at it carbs for life we also have Kimberly
11:06
Kimberly's era actually currently on the Wheat Belly way of eating okay so she's
11:11
going no gluten staying away from the Wheat Belly I'm also starting a 10 day detox tomorrow and reading up on ketosis
11:18
so actually Kimberly yeah like if you have more comments or if anything we're saying is not kind of in line with what
11:25
you've read love to hear your thoughts on that as well Jeff hello Jeff hi Jeff Jeff says that
11:34
he's done the low carb and low cal daya it was tough and not sustainable and that's actually a really good point Jeff
11:40
and a criticism that we are gonna get into now before we get into that I kind
11:45
of want to talk about why first of all we okay wait should we run the Streeters
11:52
now or should we run them later we should we should talk right now guys we
12:00
went to the streets of Toronto while we didn't actually Jeff the executive producer did to ask people what the heck
12:07
they thought ketosis was carb dieting what they thought about it what they thought about cars are they
12:12
good are they bad so I like some of the answers yeah so we're gonna roll that right now hello Hardy so lian's I'm Jeff
12:23
frydo an executive producer here at the hardy soul today for real talk we're asking people what is ketosis let's go
12:32
find out de cosas ketosis ketosis I have no idea what ketosis is I know the word
12:39
it's when your body starts to use fat for energy and some sugar how many
12:44
carbohydrates you normally eat in a day quite a few I don't eat a lot of junk food just a little bit everything in
12:50
moderation I'm pretty dependent on carbohydrates because I'm a vegetarian so I kind of get really hungry if I'm
12:57
not eating carbs I wouldn't say it's the primary primary source in my diet but
13:02
it's definitely one of my favorite things to consume that's for sure I'm
13:11
not sure to be honest I think a low carb high fat diet is healthy to a certain extent any diet has to be really
13:18
reviewed before it's good for that person I think we're all our metabolisms all work differently I think carbs are
13:26
good in moderation but bad if you take it too far I love my pasta but I don't need it every day I try not to do any
13:33
real diets they may work quickly but I really don't think they they're very lasting I think just depending on your
13:38
body it works or it doesn't work for you I think you have to just really feel what your body is trying to tell you for
13:45
me it's not a good idea I think that you deprive yourself of anything for too long you know you can't sustain it it's
13:51
not a sustainable diet
13:56
welcome back and we're back hope you guys enjoyed that right yeah I mean did
14:02
you think I love how most of them were just like what is ketosis cuz yeah ketosis is a much more medical term and
14:10
actually we're gonna get into why the ketosis diet was even created and for what population group but I like some of
14:18
those answers I like that they were insightful I like that they mentioned that each body is individual yes no I
14:32
also like the vegetarian and I this is I've worked with many vegetarian clients
14:37
before and the classic curse of carb asaurus is what tends to happen to
14:44
vegetarians when they're not consuming enough protein or fat so that was a really interesting answer but it can be
14:49
difficult to navigate but not impossible
14:57
not impossible very hard
15:03
okay so let's actually talk a little bit about ketosis yes and so Alex who's
15:11
joining us from Australia I can see you on my feet just want to say hi thanks for tuning in sorry ketosis is 50 grams
15:30
and like Nadia said it's maybe one bagel or I was researching this online it's around having 10 grapes as well grapes
15:37
are very sweet sweet we're vilifying ketosis right now because there's a lot
15:43
you can eat we're highlighting the things you can't eat but to put it into perspective we will tell a find ketosis
15:49
just so you know okay but what's interesting here before we actually get it you ptosis in a bit of like Nadia's
15:54
story how do you store and some of the benefits of ketosis -
16:00
it's interesting to actually know what the history of this is yeah so ketosis
16:05
is nothing new you guys the ketogenic diet has been around since around the 1920s and it was used for patients who
16:11
were mmm is used for epilepsy and found that it actually helps similar to
16:17
fasting now then it was actually used later on as well in the 1940s when they
16:22
saw it worked with epileptic patients with no side effects okay let's try this
16:28
out for people there may be some neurological disorders - Parkinson's Alzheimer's MS injury so this is
16:41
recognized in the medical field as having benefits this isn't like a fad or some complete quackery it actually does
16:51
yeah so now who it works for and who should do it that's kind of the murky
16:56
question we're going under right now yeah but why does it help people who
17:02
have seizures so why would a high-fat diet not people who have seizures and this is a pretty interesting
17:08
conversation because this really gets into how our bodies use fuel yeah right
17:14
so we are sugar driven creatures by nature we are driven by carbohydrates
17:19
and sugars because glucose as a molecule is actually what ends up feeding our
17:25
Krebs cycle this is going way back for energy by the way guys Krebs cycle helps prettiest OTP everyday when you wake up
17:33
in the morning even when you're sleeping yeah your cells need energy to function yeah that's just otherwise you'd be dead
17:40
yeah so you need energy to function good
17:49
so you need energy to function and your body needs to get that energy not just
17:54
from the love and vibes you get from the people you work with but also from the foods you eat so the
18:01
majority of the time your body depends on sugars or glucose glucose to create
18:08
ATP which is an energy Saurus that ends up feeding your mitochondria and spitting out lovely
18:14
cellular energy across your body so with ketosis what ends up happening is you're
18:19
actually starving your body of that primary energy source and that's when it starts dipping in and this is where it
18:26
gets interesting fat reserves yeah so and I don't know why I went valley girl but essentially in ketosis what happens
18:33
is you start dipping into your fatty acids would then start breaking down and
18:39
then a bunch of chemical reactions happen they're a little bit complex but essentially ketones are released when
18:44
ketones provide that new source of energy for you and what's really interesting and this is kind of where we
18:51
started seeing the ketone diet sorry ketosis diet work in an
18:56
anti-seizure mechanism is that your brain can use ketones as fuel and it
19:02
actually turns out that ketones may be a better source and longer-lasting source
19:08
of fuel for the brain because your brain takes up a lot of energy yeah it eats up like almost 10 to 20 percent of your
19:15
total energy and it is not 10 to 20% of your total body right I'm not sure don't quote me on that but I'm pretty sure
19:20
that's very close to what is correct okay but your brain can use ketones as fuel and so those ketones actually act
19:27
to under stimulate when nerves talk to
19:32
each other they get really excited so we don't want them to be too excited cuz
19:38
then your seizuring so calm did you see what I did I know but that's actually
19:43
what happens you can think of actually a overexcited nerves create almost a seizure like activity and then under
19:49
excited nerves are not firing okay so ketones as a fuel source actually have a lowered amount of
19:58
excitement so it brings you down from over excitement into regular excitement which is good that's crazy that's really
20:04
really good yes and so the reason the ketogenic diet I believe was used to because so I think it started off with
20:10
actually fasting yeah and that fasting really helps and we all know that fasting does help general with cell
20:16
repair and rejuvenation and helping with mental clarity as because yeah it does has a very similar effect but of course
20:23
they felt woman he's starving epileptic children for three days by fasting made around a pastor here maybe a little bit around
20:30
upon so that's where the ketogenic diet came into play so I think of the ketogenic diet as having very similar
20:36
principles to things like fasting and intermittent fasting as well as sort of some of the same processes there at work
20:42
and we're going fast as well so as a Muslim I do Ramadan so we're we fast for
20:48
a month from sunrise to sunset and you get into I guess a bit of a similar
20:53
feeling as well the keto fog or the keto flu is something like that yeah for the
20:58
first few days but then I actually have a lot of mental clarity and a lot of energy along with weight loss for the
21:04
rest of the month who doesn't want contributing yeah very interesting similar to ketosis okay so now we've
21:09
told you guys what ketosis is and on top of anti-seizure attacks that also showed neuroprotective effects I just want to
21:15
throw that in there because it also acted almost like a natural antioxidant working in the brain which is good
21:21
because oxidative damage is not good so that obviously stemmed into other people
21:28
being interested to be like whoa no negative side effects positive side effects in this population what if we
21:35
did it in a non epileptic person yeah what will we see so the reason it's
21:42
caught on a bit now as well is that people see that it helps with things like weight loss right helps with your
21:48
insulin sensitivity with your cravings and especially it is a bit more helpful
21:54
for some people who may have type 2 diabetes and more hypertension but again you would want to do these things under
21:59
medical supervision always always especially if you have a chronic condition like that but the
22:05
ketogenic diet has been seen to help as like a bit of a kickstart or a boost to
22:10
help you get back into balance blood sugar levels and yeah yeah sort of
22:15
absolutely yeah now I'm sure people are wondering - well okay what can I eat and can I not eat on
22:22
a ketogenic diet cuz right now I know I've made it seem like it's all about deprivation but not a here has done a
22:28
ketogenic diet mm-hmm ketosis multiple time so please tell me preach
22:35
I'm gonna say that you guys are gonna think I'm so gross but like I love that I mean most people do but like I love
22:43
fat or a thing with keto is you have never been more satisfied in your life
22:49
because fat is so satiating that you almost can't eat anymore I've had dishes
22:56
that I've made for myself better keto friendly and I can barely finish the whole meal because I am so satiated I'm
23:03
full and then that carries on for an extended period of time where I'm actually
23:08
consuming because the beauty of Aikido is you're eating a lot of like high-calorie foods per se in doses yeah
23:16
but you're actually in the entire day eating less because you're more full because you're more okay so tell me now
23:23
describe for me what you're let's say what would a breakfast a lunch and a dinner look like I'm a ketogenic day or
23:29
a diet yeah absolutely so a day for me it would be I would start off with an omelet I would do like
23:38
two egg omelet maybe some zucchini and some cheddar cheese and in coconut oil
23:44
safe to say you're not having whole wheat toast with your omelet oh no no no that is what I'm saying it like that's
23:50
my omelet it's satisfying it's got protein and put the cheese on there they're the worst right thank you
23:57
continue for lunch now if I was in a rush and I couldn't make that I would make a bulletproof coffee which is
24:03
coffee with butter I know it sounds so weird and people are like what's up with that but it's actually I loved it I
24:10
loved it so then for lunch I would move on and I was really into what I called
24:16
them as picnic lunches yeah so I would get a bunch of my favorite dips actually
24:24
you know I feel so gross talking about it but like I would either make my own homemade spinach and artichoke dip and I
24:32
would eat that with fennel and then I would have you know a little piece of Brie on the side of that or you could
24:38
have a fresh salad with I don't eat chicken but you could have chicken Caesar salad you know no croutons
24:46
your lunch it's a lot of protein and veggies but with a side of olive oil
24:52
avocado and a lot of high fat a lot of high pockets that's the thing too is if you're eating actually too much protein
24:57
you won't get into ketosis yeah and then for dinner I would bake myself a delicious like
25:05
ginger salmon okay with you know brussel
25:11
sprouts or bok choy on the side and then for dessert I would make oh yeah I know
25:17
dessert I would have you know a small cup of fresh berries
25:22
so blueberries raspberries blackberries and I would either use real whipping
25:29
cream sweetened with xylitol and organic vanilla or I would make my own coconut
25:34
whipped cream to put on top sounds it does but here to think so I'm gonna play
25:41
devil's advocate here guys and frankly because it's ketosis is not something that I think I would even wait to try or
25:48
want to do yeah but here we go into one of the negative or the bad effects of
25:56
ketosis is the counter points the counter points thank you English so one of them I would say is the
26:01
unsustainability of it so I understand that you know that sounds delicious
26:06
but to do that day in and day out and to feel restricted when you have to go to a
26:12
party or you know you want to go to brunch coz yes I'm a nutritionist I eat healthy but when I want to go to our
26:19
brunch with my friend I want to have that scone I'm going to indulge a little
26:24
bit I don't want to feel restricted I feel like I can't eat anything here or go to a party and find that I can't have
26:29
any of the finger foods aside from some carrot sticks socially but not
26:35
impossible yeah and what I want to say to that is when I was on keto I never felt like I was restricting myself
26:41
because I was so damned satisfied because you were full so what was I'm so full parties so parties were difficult
26:49
because alcohol is not great on keto what there's carbs I know there's a lot
26:56
of carbs in alcohol okay but there's there's ways you can get a it okay anyway we get into that for
27:04
another but there's definitely like so to be honest social eating is difficult and most of the time I would either make
27:10
sure I ate beforehand or I would just stick to the foods that I know I could have okay and like at the end of the day
27:16
you could still go out I could go out for sushi I would just get sushi me instead of rolls so there's there's ways
27:22
you can do it where you don't need to be a hermit is it a sacrifice of course it's a sacrifice do I want this guy yeah
27:27
I want the scone but I lost 20 pounds I lost 20 pounds and it was honestly the
27:33
easiest weight loss I have ever done it felt effortless because once I got into ketosis and figured out the meals that
27:40
worked for me it was easy okay but then what about a person who then goes back
27:46
into regular eating again I mean that's a question would you have to do ketosis ongoing though or it could you do it for
27:54
a month or two and then start eating regularly again and then is that weight gonna come back on as well because it
28:00
may be hard for people to sustain it for a long time it may be great for a couple of months too but then imagine you
28:05
become pregnant you're a mom and then you have kids running around it may not be sustainable anymore that's a really
28:11
good way to kind of come back well I mean if you change your diet drastically and then go right back to what you're
28:16
reading when you were await you didn't want to yeah of course you're going to be the same way that you were previously okay the beauty boat keto that I really
28:24
loved it it opened my eyes to how sensitive my body was to carbohydrates
28:30
I had never I was always I've been an athlete I've been a healthy eater eater a naturopathic doctor like I'm pretty
28:38
good and I always considered myself a fairly clean eater before I did this but
28:43
that didn't make me aware of actually how many carbohydrates I was eating in a
28:49
day and how sensitive my body was to the high drain my sensitivity I think as
28:55
well just for the audience for wait for to me specifically how my body feels and
29:00
if I'm if I like the way my body feels at a certain weight I know that if I'm
29:06
having high carbohydrates my cravings are up my energy crashes I don't sleep as well my
29:11
skin isn't good my PMS is worse and I am not losing the weight I want to and it's
29:18
especially like central like belly fat weight so maybe for some people some you
29:24
guys that are watching if you ptosis doesn't seem like it's for you but you really seem like you like the benefits
29:30
of it maybe just even trying out low-carb cuz you probably are having around 300 grams of carbs or so right
29:35
now even just tracking for a bit and seeing where you're at and trying to go maybe near the 152 a hundred grand mark
29:42
may give you the same benefit that Nadia is seeing here about carb sensitivity because that's true I'll give you that
29:48
one my lower carb or if I notice I've suddenly had too many carbs my cravings
29:54
aren't the same I am just a ravenous monster that entire day yeah because I
29:59
was traveling recently actually what's happened to where I didn't pack my snacks and I usually do and oh you're so
30:06
good in your snacks this girl in the office she's always got her snack she's
30:11
so good I of course had a little bit of the plane food or just some snacks at
30:16
the airport and they were much higher carb than I usually would a bit more bread base mm-hmm and I was just off
30:24
track for the next day or two just in terms of like how hungry I was and I knew that that wasn't like me yeah so
30:31
Nadia does have a great point there that's the beautiful thing and I mean
30:36
you know what I'll say it now I'll say it again later if anything yeah as a baseline yeah it is an amazing tool to
30:45
see how many carbohydrates you guys are eating on a regular basis so that if you want to see what a hundred grams feels
30:52
like yeah try it out you can do it for two weeks and see how it feels like with your body if you notice no change
30:59
maybe carbohydrates is not the enemy for you if you notice a somewhat drastic change
31:04
then maybe you should consider going lower and seeing what that feels like more like an indication absolutely and
31:10
the other thing that I really liked because I don't stay in ketosis forever right like I did it once pretty hardcore
31:16
did that for a long period of time loved it okay summer came around
31:23
the beers happen the things happened and the social things happened and also I'm
31:28
like a fairly moderate person in general so I'm not crazy restricted for myself but because I was aware of like when I
31:38
look at foods I can understand the macro nutrient profile of a food much better now I was smarter when I ate so even
31:45
when I was off my eating changed forever once I did keto once and I felt how I felt
31:51
I have always changed you wanted to sustain that feeling to an extent at least yes and then it's actually that
31:58
much easier to want to get back into a low carb diet again because you're aware and you know the meals you like you have
32:05
a better you're educated you're trained to look at food differently you're trained to read your body signs differently okay so I'm gonna ask you
32:15
another question and I like that I like so more questions for you now about ketosis I mean these are valid concerns
32:23
so like I am definitely a bit more of a fan of low carb versus keto for sure because actually I've stumbled upon
32:29
research as well that was showing that for fat loss or weight loss actually the benefits or the differences between the
32:36
two are not that crazy so you can sort of achieve very similar weight loss between low fat and ketosis now some of
32:44
the other negative effects I suppose I came across was if you weren't ketosis
32:49
isn't it hard on someone's gut health in a way as well because you're not getting in maybe as much fiber or prebiotics
32:58
probiotics as you once would or I know for some people grains are what helps
33:03
them feel very regular to you you have the oatmeal you go to the bathroom sometimes the veggies don't do the same thing
33:09
quick question Elina yeah when we talk about total carbohydrates versus net carbohydrates do we include fiber or do
33:15
we - fiber we - five oh well what about probiotics okay and
33:22
you know what sometimes people's gut health maybe you just need a probiotic and that's fine but the beauty about keto is it actually encourages you to
33:29
eat so many more vegetables that's also true yes less not the starchy ones
33:34
though not starchy but fibrous is great okay go for the fiber doesn't count towards your net carbs now another point
33:43
auntie Kido advocate so what about
33:48
nutrient deficiencies I would say then - because if you're not here I think this may be a bit more of a valid concern
33:55
than the fiber - is you know is your diet as well-rounded then if you're not eating most fruits or just a small
34:03
handful you're not having some of those veggies as well that's a good question
34:09
and I would definitely say you can get real lazy with keto because if you are a mediator and you're just focusing on
34:15
cheese and bacon and steak you know yeah
34:21
that's not a healthy way to do ketosis but you can definitely it takes additional planning okay you need to be
34:27
smart about it it can be avoided but for sure a valid concern because people who
34:33
are a little bit dipping into the lazy keto aspect of things may lean to less
34:39
veggies just more meat and fat so you would just have to be more mindful
34:45
I suppose it's kind of like when someone decides that they want to go vegan mm-hmm as well and they don't include
34:51
too many plans and their diet yeah they I've seen this with a lot of vegan clients too they'll suddenly just not
34:57
know what to eat anymore to fill them up and have a lot of pasta or just green and carbon Saurus yeah exactly carb
35:04
asaurus you don't want to be a carbon source no so I guess it's just about being more mindful with ketosis as well
35:10
you really have to so I guess in my it isn't my personal opinion then Jim love it with ketosis nothing to you
35:19
against it but I would just say for most people starting out the majority of the population who's maybe trying to lose
35:25
weight - there are much easier steps to take and healthier habits to form the never start with and never go from here
35:32
to the extreme 100% but if you are it's not for everybody it's not for everybody
35:37
you have to think about your life as a whole right you have to think about am i
35:42
a mom with kids do I have a busy work life do I have parties to attend every week is this going to make me miserable
35:48
then it's not worth disturbing your peace but if you feel like this fits in
35:53
with your lifestyle you're pretty disciplined regimented you could probably do this you don't have to run around after three toddlers and there's
36:00
something at home then yeah maybe you want to try it out and you feel like you need a bit of a kick start with your
36:05
weight loss and you've gone a little bit more maybe the fear of God to know if
36:10
you eat too many carbohydrates you've sabotaged your entire workload and you've actually just eaten a bunch of
36:16
fat and it's not gonna make you lose weight it's just gonna make you larger this is for you okay that fear actually
36:23
helps motivate me it made me take a look because if you are gonna do this and you're not gonna track appropriately
36:29
yeah then you're just gonna be really spiking your fat intake and not balancing that out appropriately you
36:36
need to track and you need to be mindful now are there any tools that helped you to track yes okay I hate the name of
36:43
this app because I think it's shameful I know which one you're gonna tell me because you told me about it before but
36:50
I use fat secret which is similar to
36:55
MyFitnessPal it's a meal logging and tracking app but what I like about it is it does a better breakdown of net
37:02
carbohydrate and allows you to put your goals as far as your okay so I really
37:07
like that and also I mean again a huge part of this is like okay hey it's not for everybody be if you're
37:14
interested in it just start with tracking don't change anything so
37:20
download an app and track your macronutrients so that's your fats your
37:25
proteins and your carbohydrates in something like fat tracker fat secret yeah God secret and see just look at the
37:33
results because it's very telling I also know interesting we I when I first
37:39
started tracking to very recently it actually not recently I think a year ago when we met you encouraged me crack and
37:45
see what you're eating and I was over eating carbs as well and I did not realize because I was just like oh it's
37:51
oatmeal it's fruits right it was a little bit more when I did cut back I did find that I was way more satiated
37:58
otherwise and I had to up my protein as well it's just it's very eye-opening and this is a nutritionist here speaking
38:04
someone who eats well eats healthy and feels in control still if I'm not
38:11
tracking I could still have surprises thrown my way so imagine for the channel well this is the things a lot of healthy
38:18
snacks come in the form of you know oat bars or even you know like healthy
38:23
dessert healthier desserts end up having a lot of natural sugars still maple syrup there's still maple syrup and
38:29
those are things to be mindful of just because it's labeled gluten-free or dairy for you or organic or natural
38:36
doesn't mean that that's an item of food that you should be overeating or that is like really good for you it might be a
38:42
better alternative to what else is out there but that doesn't necessarily mean that it's you know healthy by definition
38:48
exactly one of the last things I actually want to touch upon as well because I know a lot of people are
38:54
curious you see this in the health food store what about ketone supplementation because a lot of people think you can do
39:01
a bit of a shortcut to and get the benefits of ketosis without going into ketosis and just eating ketones yes so
39:11
what he means by it's not a there's been research done and essentially so far
39:17
it's just been done in rats and showed some results but not really in humans
39:22
and it's not effective you'd literally have to eat almost four times your body weight yeah in raspberry ketones and at
39:29
that time you're probably blowing your organs apart and like the results would be nothing so just don't do it don't
39:35
blow your organs apart guys yeah eat one also I have a great comment here by Tina
39:40
hi Tina and thank you for tuning in love your comment says sorry I have never understood the keto or Atkins thing
39:47
preaching this kind of is scary yeah a lot of these keto diets state lots of
39:52
animal and a cup of a half of veggies would rather see whole food plant-based diet
39:58
and I actually I love that because that goes back to no size fits all this is by
40:04
no means for everyone but I'd like to defend the keto diet that it can be extremely healthy if done well and
40:11
eating animal sourced foods that so first of all I guess I would say that if you're vegetarian or vegan probably
40:18
gonna be very hard to do and be difficult you have to do your research yeah it is difficult and you do need to
40:24
be pretty regimented about it so it is not for everybody I would say however the results and payoffs can be amazing
40:30
for people who do do exactly and to your point earlier no once I know one size
40:36
fits all right with a diet so some people can thrive on the vegan diet but I've had clients or people coming into a
40:41
health food store before who do not thrive on a vegan diet and they yeah a little bit of meat in their diet to feel
40:48
healthy and thrive and there's so many people who feel fantastic on the Paleo diet yeah or have reversed their autoimmune condition by going on an
40:55
autoimmune Paleo diet ooh so again no one-size-fits-all but we will say if you are doing keto and eating animal-based
41:01
products you still want to make sure they're coming from a good source it all comes down to the quality of your ingredients you want to be eating the
41:07
wild-caught fish the grass-fed beef the organic chicken so those things don't change no for sure okay but it's a great
41:16
comment and then I also don't want you
41:21
guys to think that we're just pushing this down your throat because this is really and this is the point of the whole segment to talk about the ideas
41:28
surrounding different things let you guys be the judge of what's best for you along with your health care provider and
41:34
working with a trained and licensed healthcare provider that's the disclaimer of the day because this isn't
41:41
for everybody especially and I want to put this as a disclaimer as well if you have a past history with any sort of disordered
41:47
eating being very strict meal tracking and food logging sometimes can not be
41:54
good for you so you want to you know figure out your goals work with someone who's going to help you yeah definitely
42:01
so that's the moral of the story guys story from your buddy but you can make
42:07
an informed educated decision if you are of normal excellent health still
42:12
research it incorporate other habits first maybe track your macro see where
42:17
that gets you maybe that's the one thing I ask from you guys if you are really interested okay again besides if you do
42:23
not have the previous underlying condition that I was mentioning do a little test yeah the next two weeks
42:29
don't change anything and it's so tricky because as soon as you start tracking your food you changed right because you
42:34
become more aware of it but try your best not to change anything that you would normally eat and track your food
42:41
for two weeks ah that's it that's a great goal just track your food change
42:46
nothing just track your food and I'd love to see what you guys come up with and how surprised you are how many
42:52
carbohydrates to fats to proteins your actual results actually happy amazing community at the hardy soul calm yeah
42:59
definitely email us there tell us your story see if you've had any changes would be happy to see your macros too
43:06
and it'd be great yeah please feel free to or do we have any more comments we do
43:11
a fee is actually asking is exercised requests required when you do keep ketosis it is the way you exercise
43:18
actually changes cuz you do need to be careful especially if you're exercising heavily we won't go into that right now
43:24
you can exercise of course yeah but you just need to be a little bit more careful about your percentage of macros
43:30
when you're doing higher activity okay that's it thank you guys so much for tuning in today if you liked what you
43:36
saw today please give us a little love or like or you can share all your friends tell all your friends if you've
43:43
done the keto diet before and you have feedback please let us know we'll be here again next week yeah bye guys
43:53
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44:15
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