The 5 Biggest Keto Myths – Debunked

The 5 Biggest Keto Myths – Debunked

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I want to help you out I want to help you filter through a lot of the nonsensical stuff that’s out there surrounding the keto diet right now I’ve said it many times before as the keto diet starts to gain more and more momentum in popularity we’re gonna be crowded with tons of misinformation that’s out there and I’m not saying that everything that I say is the gospel truth but I am going to lay some science out for you to help you know what the top five keto myths are right now so by the end of this video you’re gonna have a clear understanding of what you can do to start easing your mind when it comes down to the ketogenic diet so let’s go ahead and let’s dive in but first you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday but also peppered in throughout the week as well also make sure you hit that little Bell button that’s gonna allow you to turn on notifications that you know whenever I go live or whenever I post a new video so let’s go ahead and drop right in myth number one you need carbs to live but also too much protein is gonna kick you a taquito they fall into the same right okay so here’s what we have to remember our bodies do need carbs to live but they create their own we don’t need to be eating carbs in order to live do you see even when we look back away in history it’s not like our bodies were able to just predetermine that we are automatically gonna consume carbs with every single meal I mean heck sometimes we probably consume carbs sometimes we didn’t sometimes we probably went weeks or at least days without carbs the fact is our body has systems in place to create carbohydrates for energy it’s called gluconeogenesis it literally means making glucose from new substrates so our body creates glucose carbohydrates from protein or from existing tissues or it even creates it from byproducts of exercise like lactate so when someone tells you that you’re doing the keto diet and it’s unhealthy because your body needs carbs you can tell them that your body already knows how to create carbs so I have to tack onto this by saying that gluconeogenesis or the creation of carbohydrates from protein isn’t going to kick you out of keto you’d have to go way overboard now I have to fall on the sword here a little bit a couple of years ago I used to believe that too much protein would kick you out of keto but the fact is when we start looking at the science and now there’s a lot more science surrounding the Aikido world we find that gluconeogenesis is a perfectly healthy process that doesn’t necessarily kick you out of keto so what I mean by that is when you consume protein it’s not converting to sugar that’s knocking you out of ketosis it’s converting into sugar that your body needs for specific demands you see gluconeogenesis is what is called demand driven it’s a really cool thing you have specific cells in your body like red blood cells like kidney cells like specific portions of your brain or even your testes that actually require glucose like they can’t run on anything else so of course the body’s going to demand some glucose so if you’re not eating carbohydrates this demand-driven process is going to trigger the creation of glucose from something else in order to feed the testes to feed the kidneys to feed the red blood cells into feed portions of the brain it’s a perfectly natural and perfectly healthy process and there’s a study that proves that gluconeogenesis does occur a bit more when we’re on a low-carb diet this study was published in the Journal of endocrinology and metabolism ok took a look at three different groups of test subjects one group went on 11 days of a high carb diet another group did 11 days of a moderate carb and another group did 11 days of a very low carb ketogenic diet like 2% carb and what they found is at the end of this 11 days blood glucose levels had dropped and stabilized with the low carb group but gluconeogenesis had increased 14% so we had a decrease in blood glucose which is exactly what we want while simultaneously having an increase in gluconeogenesis so what that tells us is that gluconeogenesis increase doesn’t correlate with just an increase in blood sugar it increases to meet demand so our blood sugar actually went down but we created more sugar from protein sources so it’s not like it’s gonna kick yet a keto or make you waste muscle it’s simply demand-driven to feed our brain which 30% of our brain needs glucose and defeat our other cells myth number 2 calories don’t matter on a keto diet all right so this is where we can get all the internet trolls together that fight about calories in versus calories out or the opposite right the fact is calories do matter but at what time do they matter do they matter over the course of a day or do they matter right in the moment to see the fact is thermodynamics apply you cannot take in more energy than you burn and expect to lose weight and vice versa you can’t take in less energy than you burn and expect to gain weight okay we have to keep it in balance the problem is we don’t always know where that balance lies do we measure it over the course of a minute a day an hour whatever is see it’s all varying and depending on what our thermic dynamic load is at that point in time but also just overall how much energy we’re expending at that point in time the other thing that we have to look at is the second law of thermodynamics and that says that any chemical reaction within our body takes some energy so calories in versus calories out doesn’t necessarily take that into the equation whereas like fats and carbohydrates don’t take a whole lot of energy to metabolize proteins take like twenty to thirty percent of the overall caloric count of the protein just to metabolize it there’s a strong thermic effect of protein so calories in versus calories out don’t take into equation that not all calories are created equal so it’s like a two part equation it’s like yes calories in versus calories out matter but a calorie is not equal to another calorie so we have to apply both things the reason I say this though is because a lot of people think that on a ketogenic diet you’re completely immune to calories like you can just eat whatever you want and because you don’t have glucose and insulin spike you can just go to town that is complete misinformation that’s not how it works but I will argue you have a little bit more metabolic flexibility because you don’t have the big rises and falls in insulin myth number three you’re going to end up getting diabetic ketoacidosis all right this one’s just silly nowadays because ketoacidosis and ketosis are two very very different things diabetic ketoacidosis is where you have so much in the way of ketones that are being produced that your blood becomes thick and acidic and ends up making you sick and can kill you okay that sounds scary enough to really get a lot of people freaked out and afraid to do the keto diet but the fact is is that that only occurs in those that don’t produce insulin like type 1 diabetics okay so very important to know this insulin still can be released to regulate ketones basically those ketones would be produced by the liver flow through the bloodstream but in a diabetic person they’re not going to have insulin that ever allows the ketones to do their job so they just compound and pile up and eventually make the blood viscous and acidic a healthy normal individual that is not a type 1 diabetic will produce enough insulin to make sure the ketones get either excreted or utilized by the cell so do not freak out you’re not going to end up with ketoacidosis myth number 4 you’re going to lose all your hard-earned muscle and you’re gonna waste away and end up being skinny fat this is a common one and no it’s not true ok leucine oxidation means muscle breaking down just to put this out there right when we start breaking down muscle leucine which is a primary amino acid becomes oxidized and it breaks down that means we’re losing muscle beta-hydroxybutyrate which is the main ketone body when you’re on a ketogenic diet blocks leucine oxidation so it protects the leucine from oxidizing and it actually increases the overall uptake of leucine into the skeletal muscle by 5 to 17 percent okay but here’s what’s crazy so ketones block leucine breakdown by up to 41 percent it’s extremely anti catabolic it’s extremely muscle sparing so if you’re trying to lose the most amount of weight you need to keep your lean body mass because your lean body mass is what’s going to allow you to maintain a high level of metabolism it also means that you want to be consuming enough protein and getting it in the right form ok that’s where of course my friends at butcher box come in and if you’re a follower of this channel you know what a tremendous huge sponsor they are of this channel so butcher box is a way that you can get grass said grass-finished high-quality beef and organic pasture-raised chicken for literally I mean literally cheaper than the grocery store delivered right to your door I’m not here to just doubt anything honestly if it wasn’t a good bargain and a good deal I wouldn’t be having them on my channel it’s something that I use and it’s something that I recommend so anyway here comes down to the keto diet you have to be consuming the right kinds of fats and the right kinds of proteins and that’s why butcher box plays a huge role so when you combine the fact that the ketogenic diets gonna block leucine oxidation and couple that with the fact that that excess protein is not gonna kick you out of keto it makes perfect sense eat high quality fats and eat high quality proteins on a ketogenic diet and you’re not gonna have any issue with breaking down muscle I like to think that I’m a fairly heavily muscled person and I haven’t lost muscle on the ketogenic diet so I don’t know maybe I’m my own case study it leads me in to myth number five ketosis causes inflammation okay this one is coming from people that don’t know a lick about inflammation okay first of all inflammation is a natural process that we need to have occur we just don’t want it at a chronic level but additionally the reason that people have an issue with inflammation when they’re on the ketogenic diet is simply because they’re eating a ton of omega-6 fats right they’re eating really low-quality meats they’re eating really low-quality cheeses that have a high level of ultimately dairy and fat coming from grain fed animals so very high omega-6 which triggers inflammation in and of itself they’re also eating a ton of processed stuff they’re eating low-quality like burger patties that are frozen all these things that trigger inflammation beta-hydroxybutyrate again that ketone body in and of itself blocks nuclear factor Kappa B that’s like the epicenter for inflammation so ketosis blocks inflammation so if you’re doing the ketogenic diet right and you’re eating good clean food and ultimately good clean meat like from butcher box etc you’re gonna end up feeling a lot better and not have those high levels of inflammation whereas if you went to the grocery store and you just grabbed a bunch of these gnarly keto snacks that are coming out and a bunch of cheese crisps all the time that will trigger inflammation do keto right and you’ll reduce inflammation so there you have it super simple the five keto myths and I want you to share this with your family and friends and anyone that is questioning the ketogenic lifestyle ultimately we need to band together and make sure that the right information gets out there but also make sure that everyone is taking the right steps for its optimizing their own life so the world can just be a better place as always to keep it locked in here in my channel and a big thank you again to butcher box their link is down in the description make sure you check them out

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Myth #1 – You Need Carbs to Live (Gluconeogenesis)

Your body knows it can’t always count on receiving 3 carb-based meals per day (our ancestors never ate that way) so it evolved a mechanism to make glucose out of different substances such as lactate and amino acids

This process is called gluconeogenesis, and despite it being crucial to your survival, it’s highly misunderstood:

Gluco: Meaning glucose
Neo: Meaning new
Genesis: Meaning origin or creation

Your cells use gluconeogenesis to ensure you don’t die when there are no carbs in your system

Our body can’t ever drop glucose levels to zero, even on ketosis – just as too much glucose is toxic, too little can kill you

The brain also needs a little bit of glucose to work optimally, but not only glucose – Ketones can cover up to 70% of your brain’s energy needs, while glucose from GNG can cover the rest

Happens after a meal, while you sleep, during a fast, during an extended fast total glucose goes down only because glycogenolysis declines as glycogen stores run out, but GNG stays the same
*when your body runs out of glycogen, it relies completely on gluconeogenesis

*Researchers found that on keto, excess glucose made from gluconeogenesis was stored as glycogen instead of being used as fuel*

Myth #2 – Calories Don’t Matter

A lot of keto dieters think that you can eat however much when in ketosis, and while ‘not all calories are created equal’ (explained below), being in a caloric surplus day over day won’t result in weight loss

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed – when applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in – energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant and that a calorie is a calorie – to lose weight, create a calorie deficit by either eating less or burning more; to gain weight, increase calorie intake

The loss of energy as heat through the thermic effect of food is consistent with the second law of thermodynamics, which states that some energy is always lost in any chemical reaction.

The idea that “a calorie is a calorie” defies this law

The thermic effect of the different macronutrients:
Fat: 2–3%
Carbs: 6–8%
Protein: 25–30%

Sources vary on the exact numbers, but it’s clear that protein requires
much more energy to metabolize than fat and carbs

If you go with a thermic effect of 25% for protein and 2% for fat, this would mean that 100 calories of protein would end up as 75 calories, while 100 calories of fat would end up as 98 calories

Myth #3 – Keto is Dangerous (Ketosis vs Ketoacidosis)

Ketoacidosis, also known as diabetic ketoacidosis (DKA), is a life-threatening condition in which your body doesn’t make enough insulin – can cause you to have dangerously high levels of ketones and blood sugar

Inadequate insulin levels result in the failure of the body to utilize blood glucose as a fuel source – rather, to compensate the decreased energy levels, the body starts breaking down fat, resulting in ketones

Without insulin to control the amount of ketones produced during this process, an excessive amount is produced

When excessive amount ketones build up in the blood, it seriously alters the normal chemistry of the blood and interferes with the functions of multiple organs

They make the blood acidic, which causes vomiting and abdominal pain – if the acid level of the blood becomes extreme, ketoacidosis can cause falling blood pressure, coma and death

Myth #4 – Keto Causes Chronic Inflammation

bHB can block what’s called the NLRP3 inflammasome, an immune system receptor linked to inflammation

The NLRP3 inflammasome reacts quickly to threats to the body, such as toxins, infections, or too much glucose

While helpful in many cases, this receptor can be activated too much if we’re constantly exposed to inflammation, like from eating inflammatory foods every day

By triggering ketosis, we may be able to help reduce how much the NLRP3 fires in the body

Myth #5 – Keto Causes Muscle Loss/You Can’t Build Muscle

Frequently claimed that keto causes a significant loss of muscle mass as the body recruits amino acids from muscle protein to maintain blood glucose via gluconeogenesis

In reality, bHB actually decreases leucine oxidation and promotes protein synthesis

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