Ketogenic Diet: How to Fight Cravings with Proven Science

Ketogenic Diet: How to Fight Cravings with Proven Science

Ketogenic Diet: How to Fight Cravings with Proven Science

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cravings are brutal flat-out and the simple fact of the matter is is that ketosis will kill your cravings but I’m not just gonna say that blindly I want to address it with some science and explain the hormones and explain the insulin response so that you understand why ketosis obliterates your cravings and as always please make sure you hit that subscribe button so you can see two to four videos per week totally helping you get on the path to being the best version of yourself and if you’re already subscribed make sure you click on the bell and turn on notifications so that you see whenever I go live or whenever I post a video so in this video I want to address the three ways that ketosis kills your cravings I’m gonna jump right in to the gist of it the first one is simple and you probably know this and it’s the fact that ketosis affects your blood sugar in a very very positive way but you have to understand how blood sugar works in the first place every time you consume carbohydrates like if you’re eating just a traditional everyday diet you are going to have a rise in blood sugar and that’s normal it’s supposed to you have your blood glucose that elevates then your body secretes insulin and it takes that glucose and it puts it into the cell once the glucose goes into the cell you have this massive eradication of the glucose that was in your bloodstream so now it’s gone so your body does what it does best it tries to find balance and it triggers you to crave more carbohydrates to get that blood sugar up again that way you’re not constantly having these big ups and downs well the fact of the matter is you’re always going to have these peaks in these valleys whenever you have high carbohydrate consumption plain and simple and there’s no denying that ketosis has well a lack of carbohydrate consumption so you’re not going to be having those big swings now again it doesn’t take a rocket scientist to figure that one out the simple Wikipedia search is going to tell you that but I want to focus on the two hormonal reasons that ketosis obliterates and totally abolish –is your creditors so let’s get to it the number two reason that ketosis kills cravings and the number one hormonal reason is something known as cholecystokinin and if you’ve watched my videos you see that I talked about that a lot but I never go into really intricate detail about what it is you see quote logistic Enon or in this case I’m gonna call it C CK is a hormone that is secreted after you eat and it’s not the job of C CK to really tell you that you’re full it’s more so the job of C CK to trigger the digestion process to begin you see CCK does a couple of things it’s secreted in the gastrointestinal tract but it’s also secreted by the enteric nervous system the enteric nervous system is a gut nervous system that communicates directly with your brain it’s also been referred to as the second brain because it is so robust and so similar to our first brain now the reason that that’s important is because as a direct line of communication with the hypothalamus so when we’re full and our levels of CCK increase it tells the brain that it’s time to stop eating but it tells the brain that it’s time to stop eating because CCK primarily tells the body to start producing digestive enzymes and to start producing bile and the body doesn’t really like the multitask when it comes to things like that you see if it’s time to start digesting food then the body doesn’t want to be consuming more food so that’s why CCK plays a big role there when addition to telling the brain to tell you to stop eating it also slows down the emptying of the contents of your stomach you see for instance if you’re full then your body’s not going to want to just evacuate all the contents of the stomach into the intestinal tract that’d be way too hard to digest so it’s the job of CCK to say hey put on the brakes for a second and drip this food into the small intestine so we can actually utilize it and absorb it so we want more CCK now where does this fall in place with ketosis well in order for all this to make sense I have to reference a quick study normally when you diet or when you lose weight your levels of CCK decrease quite rapidly but this study that was published in the American Journal of Clinical Nutrition found that there are some interesting things when ketosis was applied you see what they did is they took participants and they put them on a diet for about eight weeks okay they have them lose weight and then they measured their levels of CCK they found of course their cgk levels had dropped as they lost weight but then what they did is they injected them with CCK and when they injected them with CCK they found that they stopped eating they didn’t have a desire to eat okay so first and foremost part one of two of this study shows that CCK does in fact have a direct correlation as pertains to our diet and how much we want to consume but here’s the part two that was really interesting after eight weeks of losing weight and lower CCK levels they put these participants on a keto diet for one week one week of a keto diet restored their CCK levels back up to what it was before they ever lost weight so yes ketosis get your CCK levels up high so that your body can slow down on the cravings and actually burn more fat all right now let’s talk about the second hormone and this is one you may have heard of before at least in passing it’s known as graylen also known as the hunger hormone now gralen is released whenever our stomach is empty so gralen in a sense is really the opposite of cholecystokinin and it’s simply because it’s a peptide hormone that is secreted in our gastrointestinal tract okay and a peptide hormone can also be what’s called a neuropeptide which means it has again a direct line of communication from the gut to the brain now in this case gralen tells our brain hey this stomach is empty and this guy needs to eat so it tells our body start eating start inducing cravings well what does this have to do with ketosis and a diet well in this case I have to reference yet another study this study was published in the European Journal of Clinical Nutrition and what it looked at was 39 diabetic patients that performed eight weeks of a ketogenic diet well they were trying to look at sort of the inverse relationship between gralen and ketosis since a lot of times when you diet your gralen levels increase simply because you’re eating less food your metabolism might be speeding up and you’re gonna be a lot more hungry so generally speaking we see Grayland levels increase and everyone get hungry but on this keto diet they found that there was a decrease in Greatland and consequently there is an inverse relationship between a rise in ketone bodies in the blood and a decrease in gralen or at least a stalling in the increase of Greatland so what does that tell us well it’s pretty cut-and-dry it tells us by switching over to a keto diet you have a massive massive decrease in those Dreiling levels so you’re not going to want to eat as much and if you’ve been on a keto diet before you know that’s so much easier to consume less calories you just have to be cognizant to the fact that those fats are dense and it is easy to overeat before those hormones kick in to tell you to stop eating so as always I want to hear your thoughts I want to hear what you want to hear about and I want to hear what you think would be interesting for future videos so make sure you comment and let me know and as always keep it locked in here on the TDL channel I’ll see you in the next video

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Ketogenic Diet: How to Fight Cravings with Proven Science

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Ketogenic Diet: How to Fight Cravings with Proven Science…
Blood Sugar:
A diet that consists of high carb consumption is a trigger for sugar cravings as eating high amounts of carbs spikes your blood sugar levels – this, in turn, causes your body to release insulin, which causes your blood sugar to crash. A crash in blood sugar results in cravings for sugar since your body is trying to raise its blood sugar levels back to normal, if you lower your carb intake over time, your blood sugar will level out and stabilize – eventually, no crashes will occur and sugar cravings will cease.
Satiety Hormones: (Cholecystokinin and Ghrelin)
Cholecystokinin (CCK)
CCK is released after you eat; its main purpose is to tell your brain that you are full – acts as a short-term indicator fullness. CCK facilitates digestion within the small intestine. It is secreted from mucosal epithelial cells of the small intestine (duodenum), and stimulates the release of digestive enzymes and bile from the pancreas and gallbladder, respectively. It is also produced by neurons in the enteric nervous system, and is distributed in the brain.
There are two main reasons regarding CCK’s ability to induce satiety:
One is that meal-induced secretion of cholecystokinin activates the satiety center of the hypothalamus in the brain so that the person feels full and stops eating. (mediates satiety by acting on the CCK receptors distributed throughout the CNS) A second reason is that, because cholecystokinin inhibits emptying of the stomach, the sensation of satiety may be the result of distension of the stomach.
Study:
Normally, you secrete less CCK as you lose weight, so on a traditional diet you’ll lose weight but still crave unhealthy foods (less satiety after a meal)
A study in the American Journal of Clinical Nutrition showed that people who were injected with CCK stopped eating their meals sooner than those without it. This same study also looked at the effect of weight loss and ketosis on postprandial cholecystokinin concentrations. The study showed that after 8 weeks of weight loss there were significant reductions in CCK, which was to be expected, but just one week of being in a ketogenic state returned CCK to baseline (pre-weight loss) levels (3)

Note: As ketone levels rise, CCK is activated* Why is this?
Ghrelin:
Ghrelin is a peptide hormone produced by ghrelinergic cells in the gastrointestinal tract, which functions as a neuropeptide in the central nervous system – It acts on hypothalamic brain cells both to increase hunger, and to increase gastric acid secretion. Simply put, it’s referred to as “the hunger hormone” because it increases appetite. It’s released from your stomach and intestines and whenever you eat a meal, ghrelin drops in response to nutrients circulating in your blood, when the stomach is empty, ghrelin is secreted.
Study:
A study published in the European Journal of Clinical Nutrition looked at hormonal alterations associated with weight loss induced by a ketogenic diet. The study included 39 non-diabetic overweight or obese subjects who completed an 8-week keto diet, followed by 2 weeks of reintroduction of foods.
Findings:
There was an increase in ketones, which was to be expected, but the rise in ketones was accompanied with a suppression of the increase in ghrelin that’s normally seen with weight loss (ketones increased, ghrelin was suppressed)
After refeeding, fasting and postprandial ghrelin concentrations rose significantly (4)

References:
1) Cholecystokinin. (n.d.). Retrieved from

2) Why Do I Lose Weight In Ketosis? – mindbodygreen. (n.d.). Retrieved from

3) Effect of weight loss and ketosis on postprandial cholecystokinin and free fatty acid concentrations. – PubMed – NCBI. (n.d.). Retrieved from

4) Ketosis and appetite-mediating nutrients and hormones after weight loss. – PubMed – NCBI. (n.d.). Retrieved from

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