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Keto 101– What is Keto? Low Carb, Ketogenic Diet & Ketosis For Beginners – Mind Over Munch


Wait! I said you’re the GOOD kind of
fat!
Hey munchies!
Welcome to the channel, I’m Alyssia,
and today I’m going to cover a topic I have
had a LOT of requests for:
keto, or a ketogenic diet.
And this is going to be an educational, objective,
introductory video
explaining what a ketogenic diet is, how ketosis
works,
how it’s different from other diets, and
to whom it might apply.
As always I have to give my annoying disclaimers.
I want it to be clear that I am not saying
a ketogenic diet is “right” or “wrong”
for you, me, or anyone else.
What is keto?
Simply put, a ketogenic diet is a diet that’s
low in carbohydrates,
moderate in protein, and high in dietary fat.
Originally, in the 1920s, a ketogenic diet
was designed for patients with epilepsy
to help reduce their seizures.
The keto diet also tended to have positive
effects on those patients’ body fat,
blood sugar, cholesterol, and hunger levels.
It has not been studied widely in terms of
nutritional science,
which is one of my main hesitations with sharing
it on the channel.
But, after doing my own research,
I do believe that what I’ve learned is worth
sharing because it’s pretty fascinating.
As you can probably tell by the length of
this video,
there is a lot of information so please bear
with me.
And, if you really do want to learn about
the diet, watch the whole video
because I don’t want to answer a question
in the comments
that I’ve already answered in the video.
To understand the keto diet, we’ve got to
start from the beginning:
calories and macros.
Calories are energy.
It’s important to recognize that weight
gain and weight loss are complicated.
“Calories in and calories out” is too
simple and not accurate enough.
Exercise is important for a healthy lifestyle,
but it has minimal impact in terms of weight
loss,
while it does of course provide other health
benefits.
Burning 300 calories in a workout doesn’t
equate to burning off a cupcake.
Nutrition is going to be about 90% responsible
for changes in our bodies
in terms of weight.
And, different types of foods metabolize differently
in the body.
There are MANY variables.
That’s why eating 2000 calories of fruit
is not the same thing as eating 2000 calories
of goldfish.
Macronutrients consist of protein, carbohydrates,
and fat.
ALL calories come from these sources, with
alcohol as the exception.
Your total calories for the day,
no matter how many you eat and what diet you
follow, equal 100%.
Each of those macronutrients becomes a percentage
of your daily pie,
and the ratio will often change based on the
diet.
You cannot have 100% of calories come from
each macronutrient,
that would be 300%. And because math exists,
that just isn’t possible.
You CAN have an EQUAL number of calories from
each food—33.3%—
BUT fat contains MORE calories per gram than
protein or carbs,
so the percentage would be different in that
case.
A popular diet you may have heard of on YouTube
is a High Carb, Low Fat diet,
or 80/10/10.
That means 80% of calories come from carbs,
10% from fat, and 10% from protein.
Competitive bodybuilders often build muscle
with a diet that’s higher in carbs
and lower in fat with moderate protein,
and then, closer to their competition when
they need to lean out,
protein becomes the biggest macronutrient
in their diet, followed by fat and carbs.
A ketogenic diet, on the other hand, consists
of a diet that is around 70% fat,
a moderate amount of protein, and very little
carbs,
only 5% to 10%, depending on the person’s
tolerance.
Now, it’s not a strict ratio, because it
will vary from person to person.
We all have a different carbohydrate tolerance
and our insulin resistance levels are different,
which means one person on a keto diet may
be able to eat more carbs
than another person on a keto diet, but still
be in what’s called “nutritional ketosis.”
More on that in a moment.
Now, I realize that this may sound very different
from what most of us have been taught about
nutrition.
When I first heard about a keto diet and this
high-fat ratio, I was skeptical.
I had always been taught that you don’t
want to eat a lot of fat!
But a keto diet functions differently than
some other common diets,
such as a diet higher in carbs with less fat
and protein
that we are typically told is “healthy.”
It’s important to recognize from the beginning
that there is no “right” or “wrong” ratio,
but there may be one that works better for
YOU, and only you can find that out.
So, we know that calories are fuel for our
bodies,
but that fuel can come from 1 of 2 main sources:
glucose, or ketones
The main one that MOST people function off
of today is glucose.
It can be a great energy source for the brain
and body
and comes primarily from carbohydrates.
This is essentially a “sugar burning mode”
since glucose is a sugar.
The second source of fuel is ketones, or ketone
bodies.
People on a ketogenic diet are fueled by KETONES,
rather than glucose.
Ketones are produced when glucose levels fall,
and the body has access to fat,
either in the form of stored body fat or dietary
fat.
When someone’s body uses ketones as fuel
rather than glucose,
they are in “nutritional ketosis” which
is like a “fat burning mode”
since fat is the fuel source.
I’ll talk more about the benefits of ketosis
in a bit.
For any diet, it’s important to have both
carbohydrates and fat
for the body to function properly.
However, it’s the amount of one relative
to the other
that will determine your fuel source, and
one is not right or wrong.
Now, if glucose is available to the body,
it will use that FIRST,
because it’s easy to burn up.
If you eat a lot of carbohydrates, your body
will use that glucose as it’s fuel source,
rather than using fats as fuel.
This is why carbohydrate intake must be LOW
on a ketogenic diet,
and a keto diet is often referred to as a
high-fat diet—
dietary fat needs to be prevalent enough in
the body in order to produce ketones.
Many people associate the word “fat” with
the fat on our bodies,
and are unfamiliar with it as a fuel source.
There’s a lot of misunderstanding about
how a ketogenic diet works,
which is why there’s also a lot of criticism
surrounding it.
But, that’s why I’m trying to explain
it here.
Don’t get me wrong—our brains and bodies
do need some glucose,
just like we all need some dietary fat,
BUT glucose does not NEED to be the MAIN source
of energy
for a body to function healthily.
Glucose is one energy source, ketones are
another—
neither is “right” or “wrong,” they’re
just different.
In fact, our ancestors may have lived ketogenic
lifestyles without being aware of it.
As hunters and gatherers, our ancestors ate
lots of nuts, seeds, meats,
and lower carb fruits like berries.
This is often referred to as “primal eating,”
and it’s a diet that was high in fats and
low in carbohydrates.
It likely resulted in ketosis and helped our
ancestors survive from one meal to the next,
because their bodies could store that fat
as energy.
But, does that mean that they CHOSE to be
in ketosis?
No, they would have eaten whatever was available
to them,
but the point is that it was a viable way
for them to survive healthily,
even if they didn’t understand the science
behind it.
When a lot of people hear about “primal”
or “hunter gatherer” eating these days,
they think of the Paleo diet.
Now, is the paleo diet a ketogenic diet?
The answer: it can be.
On a paleo diet, you can eat grass-fed meats,
seafood, fruits, vegetables,
eggs, nuts, seeds, oils, etcetera,
but you can’t eat grains, legumes, refined
sugar, processed foods,
and typically dairy and excessive salt.
Now, most of that aligns with a keto diet,
where one consumes more fat and less carbs.
However, nothing is strictly prohibited on
a keto diet.
The ultimate goal is a ratio of fats to carbohydrates—
which likely means not consuming many, if
any, grains, legumes or sugar regularly.
A paleo diet limits only the TYPES of foods
one can eat,
and not the macronutrient amounts.
For instance, there is no limit to fruits
or healthy carbs, and no minimum amount of fats.
A paleo diet is not NECESSARILY a ketogenic
diet, although it can be.
Does that make sense?
There are plenty of other diets that you may
know of which CAN result in nutritional ketosis,
they’re just not necessarily “keto”
diets.
For example, the Atkins Diet is a low carb
diet,
so it’s commonly mistaken as a keto diet—
but it’s not.
It’s similar, but there is a significant
difference,
and it involves the one macronutrient we haven’t
touched on yet:
protein.
Both a ketogenic diet and the Atkins Diet
are high in fat and low in carbohydrates,
BUT a ketogenic diet is moderate in protein,
while the Atkins diet does not set a limit
to protein intake.
Why does this matter?
We talked about how carbohydrates are used
by the body as fuel
in the form of glucose, and fat is used as
fuel in the form of ketones.
But, what about protein?
Well, through a process called gluconeogenesis,
protein can also be converted into glucose.
This means, if someone wants to experience
the benefits of a ketogenic diet
and be in a state of ketosis,
even if they are on a diet that’s low enough
in carbohydrates,
their protein intake can throw them off
because too much protein will be processed
by the body as glucose.
On a ketogenic diet, just like with carbohydrates,
the amount of protein one can consume will
depend on the person
and how their body metabolizes different foods.
There are still benefits to diets like these,
that are lower in carbs and contain fats,
but lower carb does not equal ketosis, necessarily.
Ketosis is a physical, biological process
that goes on in the body.
It’s brought on when the fat-to-carb ratio
is just right—
high enough fat, low enough carb—for THAT
person’s body.
If there isn’t enough fat, or if there is
TOO much glucose or protein,
which we now know can be converted into glucose,
the body will use that glucose instead and
be in a state of glycolysis,
a.k.a. that sugar burning mode.
We’ve established that a keto diet exists,
but why would someone want to be in ketosis?
Are there benefits of following a ketogenic
diet?
Weight loss: In ketosis, the body is able
to burn stored fat,
and insulin levels are lowered since there
is less glucose in the body.
Reduced appetite: Since fat is more satiating,
people often don’t get as hungry
on a ketogenic diet,
which can improve a person’s relationship
with food.
“Mental clarity”: People in ketosis often
report experiencing a level of “mental clarity”
that they don’t have when fueled by glucose.
Healing: Studies have also shown it can help
kill cancer cells,
and help to treat or even reverse cognitive
impairments like Alzheimer’s symptoms.
Improved insulin levels,
reduced blood pressure,
and improved blood cholesterol and triglyceride
levels.
These benefits all result from fat being the
body’s fuel source.
So what types of fats are appropriate for
a keto diet?
Now, this may seem a bit strange or confusing,
because it will likely go against a lot of
what you’ve been told about nutrition.
But, just stay with me.
A ketogenic diet is high in fat and low in
carbs macro-wise,
but most people who follow it also consider
themselves on a whole foods diet.
They are eating lots of leafy and cruciferous
veggies,
grass-fed meat, eggs, wild-caught fish,
dairy (depending on the person since it can
be inflammatory),
olive oil, coconut oil, grass fed butter,
avocado, nuts, seeds, and more!
People on a ketogenic diet would typically
avoid
the more obvious processed foods and grains,
but they might also avoid some whole foods,
such as sweet potatoes, quinoa,
higher sugar fruits, legumes, etcetera because
of their carbohydrate levels.
These whole foods are still perfectly healthy
foods,
they just won’t help with getting into ketosis.
Too many carbs means glucose is available
to the body,
which means it won’t produce ketones.
For nutritional ketosis to happen, ketones
need to be the available fuel source.
It’s a lot of information to process!
But you see why it’s so important to stay
open minded.
Really, there is no such thing as “good”
or “bad” when it comes to health and nutrition
because it’s all relative.
What’s good for one body can be different
for another,
especially when we’re running on different
fuel sources!
There’s SO much talk in the nutrition world
about fat, and saturated fat in particular,
being “bad,” but, again, this is relative.
Everyone agrees that trans fats are bad, because
they are unnatural, man-made fats.
But, new dietary research has caused some
disagreement over saturated fats.
Many things we’ve been told to avoid, like
butter and beef,
can be a healthy part of our diets IF they
are in fact grass-fed and not processed.
On a ketogenic diet, people are generally
not discouraged from eating saturated fat
in the form of grass-fed meat, grass-fed butter,
healthy oils like coconut and olive oils,
ghee, avocado,
salmon and other fatty fish, eggs, nuts, seeds,
and full fat dairy.
On a standard low fat and higher carbohydrate
diet,
many of these items are discouraged.
Why is that?
The AHA and some dated research claims that
saturated fat causes heart disease,
but it’s come to light with recent research
that that conclusion can’t really be drawn.
It’s more likely that inflammation causes
heart disease than saturated fats,
specifically if those fats are from whole
foods, and are nutritious dietary fats.
Remember from the beginning of the video:
you can only have 100% of your total macronutrients.
So, if you are going to include more fats
in your diet,
the only option is to lower the protein or
the carbs,
regardless of keto or any other diet.
And this is where it can get tricky.
We see it circulating around now that “fat
is healthy” and blah blah blah,
but we are also told to eat quinoa.
You can’t eat a ton of fat, AND a ton of
carbs.
Likely, this would just mean a person is consuming
too much food in general.
AND remember that fats are more calories per
gram than carbs or protein,
so LESS food adds up quickly in your total
caloric intake needs.
There’s a lot to be mindful with a ketogenic
diet, but it can have its benefits.
So who might consider a keto diet?
We already mentioned a few:
People with a goal of weight loss.
Some people who have struggled with insulin
sensitivity and/or being overweight
may find that a ketogenic diet works really
well for them
because they don’t have to deal with insulin.
People trying to reset their appetite center
and be more mindful of being full.
So if you’re on a low fat diet, or a low
fat and low carb diet, or a high protein diet,
and you think you’re really hungry all the
time, you’re not crazy.
You actually ARE hungry.
Your insulin is raised and it’s telling you that
you need fuel.
On a ketogenic diet, without the glucose there,
your body doesn’t experience spikes in insulin
and you’re more likely to feel satiated.
It may also help people with a goal of reducing
blood pressure
and finding healthy cholesterol levels,
or people looking for help with PCOS treatment,
or those with neurodegenerative disorders.
But, of course a ketogenic diet is not for
everyone.
It’s NOT appropriate for people with conditions
like:
kidney or liver disease, Muscular Dystrophy,
gallbladder disease,
gastric bypass, rare metabolic disorders,
pancreatic insufficiency,
those prone to kidney stones, Type 1 diabetes,
blood sugar issues like hypoglycemia—
so for people with type 2 diabetes it depends
and there’s conflicting responses,
so it’s best to get a doctor to supervise—
those who are pregnant, nursing, or who have
gestational diabetes,
and it also may not be a good idea for:
people who have suffered from an eating disorder,
people who have a history of mental health
problems,
children or people under the age of 18,
and people who are naturally very thin with
a BMI of less than 20.
And, of course, a general health screening
is always a good idea to make sure there’s
no rare conditions or contradictions
with your health or medications on a ketogenic
diet.
Because the nutritional science world is still
relatively new, like I said earlier,
there isn’t a ton of information on a ketogenic
diet.
New dietary research is emerging that’s challenging
our old beliefs about nutrition.
But, despite this, the old research that demonized
fat and saturated fat
is still widely accepted.
Most of what we know about ketogenic diets
come from actual people who have put it into
practice in their lives.
There is not enough existing research yet
to start changing our old approaches to nutrition
in the medical world.
A ketogenic diet does go against much of what
we’ve been told
about nutrition in the past few years,
but the science behind nutritional ketosis
is still new.
But just because the research doesn’t exist
in the capacity
that’s needed for all doctors to make new
conclusions,
doesn’t mean that this information isn’t
true or that the lifestyle isn’t an option.
All accepted forms of medicine today, at some
point,
started out as “alternative medicine”
that needed enough research to back it.
For that reason, if you approach your traditional
doctor about a ketogenic diet,
I’m going to let you know up front that
he or she may just tell you to not do it.
Now, I will never tell you to not listen to
your doctor,
BUT I will encourage you to continue to do
your own research
so you feel confident making decisions because
YOU know your body best.
Even if you don’t feel the confidence right
now, you do.
If you feel intrigued and want to learn more,
I’ve linked some resources below,
but please go off and also do TONS
and tons of research on your own.
I do NOT recommend trying out a ketogenic
diet willy nilly.
You should be able to FULLY understand how
ketosis works and why
before making lifestyle changes.
AND remember that this is just an introductory
video to explain the diet,
NOT an instructional video telling you how
to start it.
I don’t want you to miss out on valuable
information
that you wouldn’t have without doing your
own research,
like the stages of ketosis, the difference
between ketosis and ketoacidosis,
how to test ketone levels, supplements, salt
intake,
effects on exercise, water intake, etcetera—
all of these things which are really essential
to understand
before making dietary changes.
Remember—the reason there is such a debate
about these different diets—
you can’t do ALL of them at once, so people
tend to think that one is right or wrong.
But NONE of them are right or wrong, and they
all work for SOMEONE,
but they won’t all work for YOU.
Probably.
We all need to stop with this “this diet
is right and this is wrong”
and “fat or carbs are good or bad” mentality.
It depends on YOU and your body and what works
better with you.
YOU are not me or anyone else, we are all
different.
Our diet needs and what works for us will
depend on our genetics,
lifestyle, activity level, diet history and
so much more.
So if someone gets on the internet and claims
that ANY type of diet or ratio
is THE one for everyone, be skeptical,
because remember, they don’t know you, or your
history, or your body,
or what you might be sensitive to.
Even if you have no interest in actually following
a ketogenic diet,
I think information is power.
It can help us to be more understanding of other
lifestyle choices,
and knowing what it is and how it works will
only make you a more informed human.
The more you know about your body and how
it works,
the more confident you’ll feel to make your
own choices moving forward.
I hope you found this episode useful.
If you want more educational videos like this,
be sure to give this video a thumbs-up!
Thanks so much for being a part of this supportive
and open-minded community,
I really do believe we can learn from our
differences.
I’ll see you tomorrow on my PIZZA channel,
I’ll see you right here next week,
and remember, it’s all a matter of Mind
Over Munch!

Randall Smitham

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100 COMMENTS

  1. Stephanie Merlin Posted on August 24, 2017 at 7:15 pm

    Thank you for the informative video! I enjoy being able to learn about keto from an objective standpoint. Diets are very passionate subjects for many and it's hard to be informed of this type of information without it coming from someone who is preachy or bias. I also appreciate you stating how everyone's body is different and will respond to things differently. This message often gets lost but it's so important for people to be in tune with their own bodies and what works and feels best for them. Many thanks!

    Reply
  2. Esmat Mohamed Posted on April 13, 2018 at 7:34 am

    Do you think Keto Diet works well with bariatric surgery ?

    Reply
  3. Topher Magellan Posted on April 19, 2018 at 2:44 am

    They have used Keto with people who have metal health issues. I disagree with you on this.

    Reply
  4. Margaret Johnston Posted on April 26, 2018 at 1:11 am

    THANK YOU FOR THE VIDEO .

    Reply
  5. Wendy Chance Posted on May 5, 2018 at 9:26 pm

    Thank you for the share. Starting the research and this was helpful.

    Reply
  6. Nikki A Posted on May 11, 2018 at 12:20 pm

    I had the sleeve done…. I started eating not-so-great again and gained most of my weight back I was considering checking this diet out I know that you said it's not good for people with gastric bypass but what about the sleeve?

    Reply
  7. Mike H. Posted on May 15, 2018 at 1:00 am

    Have there been any long term studies of Keto dieters and their rate of colon cancer vs other diets?

    Reply
  8. Mike H. Posted on May 15, 2018 at 1:04 am

    Another question…the WHO has listed red meats as a carcinogen…has the Keto community shifted their stance on that?

    Reply
  9. Mecca Puckett Posted on May 15, 2018 at 9:29 pm

    Hello thanks for another lovley video! I’m just wondering why people who have experienced mental health issues should avoid a ketogenic diet? Thanks so much❤️

    Reply
  10. GreenNastyRabbit Posted on May 17, 2018 at 5:17 pm

    Wow, I realize that I'm actually in transition to a Paleo diet O_O (I did this by myself without knowing anything about it), I feel so proud of my intuition =)!

    Reply
  11. Art 'tis Fun Posted on May 18, 2018 at 11:18 pm

    Thank you for the information!!!!!!!!

    Reply
  12. Brenda Maro Posted on May 19, 2018 at 11:50 am

    thamk you for a nice elaboration on keto-diet…..but can it be a perfect choice for people with some types of cancer those not associated with gastro – intestinal systems?

    Reply
  13. EILIETE MEDEIROS-PUGH Posted on May 20, 2018 at 2:37 pm

    Loved your explanation of this diet. Been doing it with my husband with great results under a program in Canada ,highmetobolic.com, and I use diet doctor.com. Dr Sasha High oversees us at her clinic. Did a ton of research for two years before I went on the Internet to find someone that would look after me. Amazing results with my insulin resistance. We've both lost weight , inflammation in joints reduced some gone. Worth a try honestly. Read read read and don't be afraid of healthy fats. It definitely is mind over munch.

    Reply
  14. Manny De Leon Posted on May 21, 2018 at 2:41 am

    I've been keto for two years now and this is by far the best explanation of the Keto Diet!!!

    Reply
  15. TheGhostplanner Posted on May 21, 2018 at 12:14 pm

    This is amazing! Thanks, so well done. If you can, please change the USDA recommendation charts – it adds up to 110% 😉

    Reply
  16. B. Tiwari Posted on May 23, 2018 at 3:21 pm

    Love this! Thank u! I was researching for my PCOS and keto kept coming up!

    Reply
  17. Sapphira Glemaud Posted on May 23, 2018 at 10:38 pm

    I think it is so important that you make these videos helping people become informed on their own health! Thank you thank you!

    Reply
  18. J. Divine Posted on May 28, 2018 at 5:15 pm

    FANTASTIC Presentation. This should be the first step for anyone interested in the "Keto" way of life. With much gratitude for your teachings and clarifications. You are a True teacher and a Wise one too.

    Reply
  19. Alyssa Pookie Posted on May 28, 2018 at 7:47 pm

    Awesome video thank you

    Reply
  20. ril Posted on May 29, 2018 at 10:37 pm

    Information loading to my neurona… 👀

    Reply
  21. Sandra Stephens Posted on June 2, 2018 at 2:42 pm

    Just happened across your YouTube channel today and I love it!! Thank you for sharing the information. I am not looking to go to a Keto diet, but the information you provided in this video is great. I like how you covered other diet comparisons so we get a better understanding of the different areas with each diet/lifestyle. Thanks again! 😀

    Reply
  22. Project Reboot - A Keto Family Adventure Posted on June 5, 2018 at 4:09 am

    Incredible job on this. Wow. So thorough and really balanced. Thanks for all the hard work putting this together.

    Reply
  23. SUGARBEAR911 Posted on June 10, 2018 at 3:38 am

    Your Channel Rocks!

    Reply
  24. Andrea Posted on June 11, 2018 at 9:59 pm

    Thank you for mentioning PCOS as a reason to try the keto diet! I have PCOS and I am currently trying out the keto diet by orders from a nutritionist, but I find it difficult to find information and good recipies. I've seen some of your other videos, and I'll definitely try out some of your recipies!

    Reply
  25. Sask Trail Riders Posted on June 15, 2018 at 7:41 pm

    I have been looking for a comprehensive yet simple way of informing people I know about keto which I have been doing for 3 months. I think you presented it very well and I agree with pretty much everything you said. Good job.

    Reply
  26. Linda McNeil Posted on June 25, 2018 at 2:11 am

    Once again, great information!

    Reply
  27. Tracy Marko Posted on June 26, 2018 at 10:46 pm

    at the 12:10 mark in the heart talking about the meat nuts seeds oil, you say something after the oils sounds like key or tea I'm confused what is it you're saying?

    Reply
  28. am sop Posted on June 29, 2018 at 1:48 am

    Quiero estos videos en español!

    Reply
  29. Tawson John Posted on July 4, 2018 at 7:18 pm

    Great video!

    Reply
  30. Qiimiih De'Vine Posted on July 9, 2018 at 8:05 am

    This is hands down the most informative video on Keto that I ever saw. I already loved this channel but Alyssia, you're amazing. Thank you for the information. I have friends with PCOS that have been digging for accurate information on Keto and this has become my go-to explain it. Love this channel.

    Reply
  31. Kareem Brown Posted on July 11, 2018 at 6:20 am

    This was so informative im sharing it on my business page, this video deserves so many more views

    Reply
  32. BreAnna Parker Posted on July 12, 2018 at 9:09 pm

    This is the perfect video for me to explain this lifestyle to my friends and family. Thank you for making it informative, clear, succinct, and entertaining.

    Reply
  33. Amanda Foy Posted on July 13, 2018 at 12:30 am

    i have type one diabetes so doing the keto diet would be dangerous because ketones can send me into DKA (coma)

    Reply
  34. R Yanders Posted on July 14, 2018 at 12:21 am

    My nutritionist and Doctors suggested this diet but everything I'm seeing about it says if you have liver disease to not do it. I have NAFLD among other things and am a vegan. Do they know what they are talking about or they just looking at my weight as the over all factor. I know you aren't a medical professional but I value your insight and opinion and would greatly like to know what you think. Thanks

    Reply
  35. Diana Jackson Posted on July 15, 2018 at 4:48 am

    Can you do a price Comparison of Healthy food essentials comparing frozen vs fresh: vegetables and fruits, legumes (raw, canned, and pre cooked), rice (raw, and pre cooked), breads/grains (from scratch or ready to made), diary, dairy vegan subs, and flour (including low carb and whole grain). What is cheaper, making vegan meat subs from scratch or ready to made? Can you do beginner friendly healthy supplies list? Can you do supermarket like Walmart, and organic store such as Trader Joe's, Whole Foods, and Central Market price range level.

    Reply
  36. Diana Jackson Posted on July 15, 2018 at 4:54 am

    So far my conclusion, beans, legumes, frozen vegetables and vegetables are the cheapest. Healthier Salad dressing are slightly higher but not moderate. Healthy Diary, healthy cereal, rice, and healthier desserts is moderate price range. Vegetarian meat subs, healthier meat/seafood/chicken, whole grain bread/tortillas, fruits, and frozen fruits are costly. Fresh meat/chicken/seafood is cheaper than cooked frozen meat/chicken/seafood.

    Reply
  37. Diana Jackson Posted on July 15, 2018 at 4:54 am

    Diet supplements shakes, ready to made food diet plan and protein bars are costly.

    Reply
  38. Diana Jackson Posted on July 15, 2018 at 10:55 pm

    Can you do a price Comparison of Healthy food essentials comparing frozen vs fresh: vegetables and fruits, legumes (raw, canned, and pre cooked), rice (raw, and pre cooked), breads/grains (from scratch or ready to made), diary, dairy vegan subs, and flour (including low carb and whole grain). What is cheaper, making vegan meat subs from scratch or ready to made? Can you do beginner friendly healthy supplies list? Can you do supermarket like Walmart, and organic store such as Trader Joe's, Whole Foods, and Central Market price range level.

    Reply
  39. Diana Jackson Posted on July 16, 2018 at 10:56 am

    What kind of diet if my diet is moderate fat, moderate protein, use mostly cauliflower and zucchini as carbs alternatives, my choice of vegetables are broccoli & romaine lettuce for my salads, and limit carbs to 16 ounces of drink for carbs per day, 1 tbsp of croutons on topping on my salad, and one side of a meal per day? I prefer fat free lactose free milk, 1 tbsp of full fat cheese, l use Hidden Valley Greek yogurt dressing instead of full fat dressing. Only carbs I will buy is raisin Bran cereal, drinks, rice, and salad topping. I am Omnivore.

    Reply
  40. Numinous Posted on July 16, 2018 at 2:20 pm

    @4:06 – a 110% diet – more proof the FDA got it wrong, LOL! 😉

    Reply
  41. Ketogenic Kim Posted on July 16, 2018 at 10:34 pm

    Excellent explanation 👍

    Reply
  42. Alexisasheep Posted on July 19, 2018 at 4:54 pm

    A bit bitchy but the info is good so thanks

    Reply
  43. aimz 990 Posted on July 23, 2018 at 1:22 am

    I have stage 3 lipoedema i was told a keto diet was the way to go this video helped me to understand it i was so confused thank you 🙂

    Reply
  44. Sergio Nery Posted on July 27, 2018 at 9:09 pm

    nice video.

    Reply
  45. Jewels Liz Posted on August 1, 2018 at 12:07 am

    Why doesn’t it work for someone that had a gastric bypass? Is a gastric sleeve the same?

    Reply
  46. Niurka Cruz Posted on August 1, 2018 at 3:42 pm

    I'd love to see a video like this on Intermittent fasting as well as one on vegan, vegetarian and pescatarian diets. Great video 🙂

    Reply
  47. tegma Posted on August 11, 2018 at 7:07 am

    Can someone please tell me how you divide your food up into the ratios or percentages suggested? What do you do? Eat nothing but fats for 2 meals to get 45 – 65% fats? I don't get this at all! To me there is no logical way to figure out these percentages.

    Reply
  48. Charmaine Brown Posted on August 18, 2018 at 12:24 pm

    Why should you not consider keto een you had a gastric bypass? ?????

    Reply
  49. Angela Davis Posted on August 22, 2018 at 5:10 pm

    I loved the video. It confirmed many of things I learned during my personal research. And from my personal experience it worked for me. I wasn't hungry, I didn't not have body aches, etc. But your video was quite informative without being overwhelming with scientific terminology.

    Reply
  50. karen4stars Posted on August 23, 2018 at 4:47 pm

    This is the best explanation I have ever heard of all this dieting mess choices. It really is individual not one size fits all.

    Reply
  51. faisal abdulla Posted on August 25, 2018 at 12:31 am

    Hi there. First thank you for your videos. I love your channel. I wanted to ask you, I have done a gastric sleeve surgery over a year ago and I am now on the keto diet. What are the effects and why is it not recommend.

    Reply
  52. Priscilla Sissem Posted on August 27, 2018 at 2:36 pm

    This information is very helpful and the video is very well done. Thank you.

    Reply
  53. MiiMii Espiritu Posted on September 5, 2018 at 1:50 pm

    you look so much like Prianka Chopra on this video… google her!!!

    Reply
  54. Aoife24601 Posted on September 11, 2018 at 3:19 pm

    I think one thing that a lot of pintrest moms need to understand that even if you are on a keto diet for whatever reason is that a casserole of chicken, ranch, bacon, and cheese is NOT a healthy meal. It's a tasty meal, but bitch you need vitamins

    Reply
  55. Deborah Colbert Posted on September 19, 2018 at 3:12 am

    Awesome girlfriend! 😄🏵

    Reply
  56. Norbert Szabó Zsolt Posted on September 20, 2018 at 8:50 pm

    I've been doing keto for a year and I feel waaaaaaaay better, I'm way more energized, I lost lots of weight and gained lots of muscle. I strongly recommend it to anyone struggling with insulin resistance.

    Reply
  57. Speed 6 Posted on October 14, 2018 at 10:50 pm

    In the video she says that if you have gallbladder disease not to do Keto which not saying she is wrong I understand why but I had my gallbladder removed over 3 years ago and have been in Keto for 7 months and have lost over 75lbs and Keto has worked great for me. Like she said everyone is different so someone else that has gallbladder disease might not feel good on it but for me it works.

    Reply
  58. Abdullah Dehrab Posted on October 19, 2018 at 7:03 am

    Hello, great video, I have a few questions if you can answer them that would be great. If the body is in "sugar burning mode" does it still break down Fat into Ketones, in other words does the body always break down Fat into Ketones? Does the Body always break down protein into Glucose? Stored Fat in the Body are they the same form as the fat we eat? does the body not use/burn the stored Fat or use it in low levels when the body is not in "sugar burning mode"? Howe come when someone is in "Fat burning Mode" and he/she is eating more Fat than carbs the body doesn't store as much energy in the form as body fat the same way it does in "Sugar Burning Mode", quite the opposite actually the body starts loosing Fat? why does lower insulin levels help with weight loss? more than a few questions but would appreciate the answers to them.

    Reply
  59. Joi Davenport Posted on October 21, 2018 at 2:19 am

    Welp, keto it is.

    Reply
  60. alice cole Posted on October 30, 2018 at 1:13 pm

    i can't place it but you remind me of a dragon… huh.

    Reply
  61. Angel Gallardo Posted on October 31, 2018 at 1:25 am

    This is such an awsome video! so much information, so well explained. Graphics are super. I love this video so much I'm going to watch it several times. As always, great job Alicia!!

    Reply
  62. Ray VR Posted on November 11, 2018 at 5:26 am

    I found this was one of the most organized and well presented talks ever. Very well done and without the usual bias. The end message is we are all different, do your own research for your body type.

    Reply
  63. Lynn Kanyuuru Posted on November 12, 2018 at 5:06 pm

    Loved the video. What software do you use to edit/ make the graphics?

    Reply
  64. LaFawn Sweeten Posted on November 14, 2018 at 7:59 pm

    type 1 and 2 diabetic doctor
    https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag

    Reply
  65. Dallas Jessup Posted on December 31, 2018 at 4:47 am

    This was the best video I have watched to understand what keto is. Thank you for making this!

    Reply
  66. Katie Wonders Posted on January 7, 2019 at 6:46 pm

    I'm watching this again…still so helpful…I find the more I do this diet, the more I learn about the particularities and how it works in real life. This explanation is FANTASTIC. Such a great foundation of info!

    Reply
  67. Kathleen Baron Posted on January 7, 2019 at 7:27 pm

    Great explanation, and well organized. I really appreciate that some of the supportive links are evidence-based.

    Reply
  68. Sammie Smith Posted on January 7, 2019 at 9:26 pm

    You'd be surprised how many type 1 diabetics are om this diet.

    Reply
  69. Renee LovesGod Posted on January 7, 2019 at 9:31 pm

    Would you please explain more why ketogenic diet may not be for people who have had gastric bypass?

    Reply
  70. jperezb2010 Posted on January 8, 2019 at 6:28 am

    Do you know why nursing mothers shouldn't try it?

    Reply
  71. Ai Chan Posted on January 8, 2019 at 6:40 am

    Thanks for sharing your information about the diet ❤️❤️❤️👍🏻

    Reply
  72. Judith Miranda Posted on January 8, 2019 at 8:28 pm

    Thank you for your videos and allnof the good info . God Bless 👋💕

    Reply
  73. Valeria Pacileo Posted on January 9, 2019 at 6:02 pm

    Love this video

    Reply
  74. juanita arbelo Posted on January 9, 2019 at 7:08 pm

    Can you do a video on Mission low carb tortillas (6 net carbs)? Is it keto friendly?

    Reply
  75. juanita arbelo Posted on January 9, 2019 at 7:37 pm

    ❤ I love IF and Keto. I noticed I had a gluten sensitivity and started to cut gluten out of my diet, while doing IF. I think this made it easier for me to do Keto.

    Reply
  76. esperanza Alcala Posted on January 11, 2019 at 8:07 pm

    GREAT VIDEO, Excellent Explanation of information thank you 🙏.
    But I don’t know if I could do it because my Nervous system it’s more Sympathetic ( meaning doesn’t do very well with meats and fats)
    Than passive ( does good with meat and fats)!!

    Reply
  77. Susie Hodges Posted on January 13, 2019 at 1:24 am

    This type of eating is biblical – awesome info

    Reply
  78. Elizabeth Jackson Posted on January 13, 2019 at 6:17 am

    interesting video. may I ask your profession?

    Reply
  79. Wild Wolf Posted on January 15, 2019 at 11:39 pm

    If you really want to learn more about a Keto Diet you should watch Dr. Ken D. Berry's YouTube channel. His info is top notch. I'm on day 4 of my Keto diet and I feel great. Dr. Berry has really kept me motivated to do it.

    Reply
  80. MagdaH97 Posted on January 22, 2019 at 3:46 pm

    wow, I would literally die from this diet

    Reply
  81. Sana Arshad Posted on January 27, 2019 at 7:30 am

    very informative

    Reply
  82. htkwth Posted on January 30, 2019 at 5:12 pm

    First off, I want to thank you for this video. It's very informative. But, I have a few issues with it. With all due respect, and I sincerely mean that, our bodies do NOT require any carb intake (zero). A certain amount of carb intake is not part of our nutritional requirement. Do the research. I just don't want any viewers to think that a certain amount of carb intake is a nutritional requirement. IT IS NOT. Some people on Keto follow a ZERO CARB diet (know as "extreme keto"), and do just fine. Again, I have nothing but the utmost respect for you and this video. I sincerely thank you for it. Don <><

    Reply
  83. Kay B83 Posted on February 7, 2019 at 9:11 pm

    😂 I said you're the good fat! great info! Thank you so much

    Reply
  84. Sean Y Posted on February 9, 2019 at 9:22 am

    Awesome video! I've been researching Keto for a bit now and this is the most concise, non-biased and informative video I've seen. Great job Alyssia! =)

    Reply
  85. Янина Стоименова Posted on February 21, 2019 at 7:26 pm

    This is the best keto explanation video i have seen. I am trying to explain this to my parents and get them hooked on the diet. This will work perfectly. Thanks

    Reply
  86. claudia L. Posted on February 25, 2019 at 6:03 am

    Thank you so much for this video. So much good information and you answered all my questions

    Reply
  87. Monica DiGiralomo Posted on March 19, 2019 at 4:04 pm

    BEST video about Keto I have seen so far. And I have watched many!! The way you explain it is just perfect!!! Thank you so much!!!

    Reply
  88. Taiyeba Ahmed Posted on March 19, 2019 at 4:50 pm

    I'm about to start keto diet for losing weight and this is best video I have even seen on this topic. Don't need to see any other article or video now. Thank you 🙂

    Reply
  89. LifeMasters with Andrea M. Roux Posted on March 31, 2019 at 10:55 pm

    I can’t thank you enough for this video. Blessings! 😇

    Reply
  90. thinkin outloud Posted on May 4, 2019 at 5:19 am

    My bmi is at 18.5 I guess that means I'm slightly underweight So what would happen if i went keto. If i dont have any fat to lose then what happens?

    Reply
  91. Erin Browning Posted on June 6, 2019 at 12:43 am

    Thank you so much! This was fantastic!

    Reply
  92. abi su Posted on June 10, 2019 at 10:03 am

    Great overview of diets. Thanks. After some months of keto and intermittent fasting (and weight loss!) I've managed to break my sugar addiction and feel less hungry ☺️ so I now have my FIRST WORLD DIET..Water and coffee in the morning. Low carb meal when I get hungry. Probably another within my eight hour eating window, to include desert. More water ☺️

    Reply
  93. Noor al-Jadir Posted on June 14, 2019 at 7:50 am

    You are fabulous, thank you so much 🙂

    Reply
  94. zαck Posted on June 28, 2019 at 7:59 pm

    0:01–0:05 gives me life

    Reply
  95. LIFE RENU Posted on July 12, 2019 at 6:09 am

    This is a useful informative video.

    Reply
  96. Ginel Cambia Posted on July 12, 2019 at 9:16 am

    I’ve been on keto since March and this video gave me a lot of new information! Thank you Alyssia ❤️

    Reply
  97. Quickblood1 Posted on July 15, 2019 at 7:12 am

    11:49 Being man-man and unnatural aren't necessarily bad things. Surely Trans-fats are bad because they increases LDL (the "bad") cholesterol and are connected with an increased risk of heart disease.

    Reply
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