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people really want to cheat Oh on keto but not with Cheetos because you can't have the monkey hi I'm Tracy Lockwood Beckerman I'm a registered dietician in New York City and it's my job to help you figure out what to eat and why today we're talking about the keto diet what it is what it's supposed to accomplish and whether it's proven by science to actually work simply put the keto diet is characterized as a very very low carb moderate protein high fat diet the purpose of this diet is to switch our bodies from using its preferred fuel source carbohydrates to using fat for energy we make a big change to your metabolic state and try to train your body to adapt first there are components of food called macronutrients macronutrients are things like carbohydrates fat and protein when consumed in appropriate quantities the body converts carbs into energy to provide immediate fuel for your body if carbohydrates are not available that will be the primary energy source for the body when the body is deprived of carbohydrates it will undergo a process called beta oxidation which will facilitate ketosis ketosis or ketogenesis if the metabolic state in which fat is broken down to produce ketones which are released into the blood and provide energy for your body first a disclaimer the research I reference has mainly targeted low-carb diets not specifically the keto diet there has been research done on keto but it's not over long periods of time so we can't draw distinct conclusions but here we go the pros high fat consumption think all the avocadoes increases your satiety which can result in overall fewer calories consumed eating those high-fat foods helped decrease appetite stimulating hormones such as insulin and Relic low consumption of carbs may help control insulin sensitivity which results in balance blood sugar levels and may help reduce your risk of diabetes keto those carbs away consuming healthy fats with omega 3 fatty acids can improve mental performance a diet high in healthy fats can improve your mood and keep it stabilized the biggest mistake you can make on the keto diet is overdoing it on your intake of fats fats are recommended in the keto diet but going overboard on foods like bacon deli meat sausage and butter isn't advised those foods aren't great for overall heart health blood pressure or gut health in fact this year research found that those who follow the keto diet first six months experience unfavorable changes in gut bacteria which can lead to long term cheap is use plus a lot of the foods you are allowed to eat on the keto diet contains high concentrations of saturated fats which can raise your blood cholesterol you're also at risk for missing essential nutrients on the keto diet such as potassium magnesium folic acid and beta vitamins and minerals that are essential for pregnancy muscle movement heart contractions immunity stress management and warm then there's the keto flu ma I got the key to flu it takes about one to two weeks before you reach the state of ketosis needed to experience the benefit of the keto diet during the adaptation period dieters may experience the unpleasant pedo flu characterized by headache bad breath caused by the build-up of metallic ketones ooh she must be on keto team muscle weakness poor sleep moodiness brain fog nausea and constipation woof number one eat whole foods that are not filled with saturated ultra-processed or trans fats yes we know trans fats are banned by the FDA but still read your nutrition labels because there are some funky exceptions to the ban focus on eating foods such as fat fish eggs nuts and seeds healthy plant fats and oils avocado low-carb veggies grass-fed meat and butter and on prosecute ok thanks number two balance your fat intake throughout the day rather than eating one fat heavy meal number three you can easily fall out of ketosis if you eat more carbs then you're allowed to and then guess what you have to start all over again to get back into ketosis know the keto diet is a commitment and I wouldn't recommend waffling on it get it waffles carbs hmm number four don't hop out and eat ultra-processed keto friendly brownies or other tempting packaged goodies as they could be doing more harm to your health than you may think number five ensure adequate intakes of fiber vitamin B and minerals from other sources which are normally found in foods such as whole grains that are restricted in the Phaedo number six personalize your plan not everyone's the same and you may need more or less of a macro or micro nutrient to help you feel your best number seven if you are thinking of doing this diet it's important to talk to a registered dietician and your health care provider who knows about your medical history to discuss the pros and cons before jumping on the keto diet ship and to avoid any major and dangerous health pitfalls the fact that there's limited research on the overall sustainability of the ketogenic diet is what prevents many registered dietitians from recommending it universally generally speaking any diet that limits an entire food group is a red flag and should not be started unless there is a medical reason such a restrictive diet is generally unrealistic to keep up with guys there's a reason that one of the top questions on Google is is it okay to cheat on the keto just like all diet trends this one too shall pass this one really should pass faster see you next time for another episode of you vs.
food although the keto diet is pretty restrictive it won't restrict you from subscribing to well and goods YouTube channel Kito Schmidt oh you added here.