Hello everyone welcome to Fitness WorkKar and today this is for to help people to understand the information that'sfloating on the internet about keto about low-carb and basically aboutliving your life in a much more healthy way so what do we have we have an interesting one our carbs good or badlike here are 13 reason why you shouldn't be afraid of them I shall notbe afraid not be afraid of them this was an article that appeared on the off-postoh well ago um February 2019 so like a while ago and and yeah let's go we'lljust to give you the tone of the article carbohydrates get about a bad rap thesedays diehard keto adherence those people who in your Instagram feed postingphotos of bacon-wrapped cheese sticks and tagging them with ashtag LTlifestyle swear off all carbs give you an interesting tone I call keto peopledo that I'm saying everything myself have I ever eaten anything bacon-wrappedhmm I'm actually doing I'm going through all the things I've ever tried like ohyou know what hold on hold on the only thing I've ever had that wasbacon-wrapped I had before I did keto tornados that you get in the store okaythe chicken with the the bacon around it oh yeah and that I bought as a regularsomething that you can buy in the store so it's not even a keto item and that'sthe only thing I've ever had that was bacon-wrapped mmm-hmm but yet they'reclaiming that as key it'll be us keto people are the reason yeah we wrapeverything in bacon can I just point out that if you're being encouraged to wrapeverything in bacon the person who's telling you how to do you don't mightnot be the best person to be following I'm just saying that about yeah okay butokay yeah this one has been said let's go with the 13 reasons why you shouldyou shouldn't be afraid of carbs and maybe he said like it's an article we'regonna set sting straight I think or like show show thatit's also like like all the 13 reasons like it's possible to do the same thingon on keto but like it so sugars and starches or carbs thatgive you energy like I'm not gonna disagree with that no but like it's likethe only thing that gives you energy you know no I'm not gonna disagree that it'strue I saw the Sun most cells in our body are powered by glucose the mainbuilding block of carbs so it is true that most for most people their body isso all the cells in their body are powered by glucose because we overeatthem and I've said this a million times I'm going to keep saying it until peoplelike really get it in their head our body will prioritize using carbs asenergy to get it out of our blood system because they're if it's it's it willkill us it has two options use some as fuel store the rest is fat it wouldn'tmake sense for it to store all of it as fat because it does need fuel so it usesso much fuel and stores the rest is pot but yes considering that the averageperson eats between 3 250 and 400 grams of carbs per day that's almost a poundpeople 454 is a pound and the average person is eating half a pound to almosta full pound of sugar per day yeah your body has to get rid of that because wecan only serve in any moment right now as I sit here I have 5 grams of sugarcirculating in my blood as I'm sitting here so of course my body is workingreally hard when I eat out of sitting 150 mmm to get it out thing is isn't theonly energy source it's not the only energy source for sure there's fat andand your body would preferentially use fat if it was available so it isavailable it would preferentially use fat if the amount of carbs coming in waslower mm-hm yeah second reason fiber is a carb it doesn't give you energy rightbut it's super important I think right - but like it's important I don't know whyis it super important because the the the Canadian guide the food guide sayshe so people think is supreme on the roadto the bathroom people people think it's a super sport to go to the bathroom yeahbut here's the interesting thing is that what's the other thing that makes you goto the bathroom have you ever eaten too much fat yeah a river been a normallyeating person and then has something that was super high in fat what happenedto you Shh right carbon fiber is not the only thingthat makes the bathroom every morning after my coffee so can I just point outthat he doesn't even put extra fatness coffee the only thing he puts in thereis cream so compared like comparatively speaking to those people were doingbulletproof coffees he's only putting cream like regular you know like 35% soagain it just makes you understand that it's a fallacy that they say the onlything that's gonna help go to the bathroom is its fiber in all fairness ifI look at my last week and a half the amount of fiber that I ate maybe I havetwo days that I actually I was I've been a pretty heavy carnivore in the lastweek and a half to be fair so it needless to say that the all grain andlegumes are not the only place you will find fibers like you're gonna find agood amount of fibers and avocados you're gonna find a good amount of fiberin your vegetables vegetables in your salad so this is your that's frustratingwith people that talk about keto and don't understand keto is that eatingketo does not mean that you're not eating vegetables so you are stillgetting fiber right because as long as you're eating vegetation hmm you'regetting some level of fiber do you need fiber for the bathroom it's a whole yeahthird reason if you combine fiber with starch and/or sugar you'll get sustainedenergy and steady blood sugar levels steady blood sugar levels is where
I'mgonna disagree well yeah there's Teddy but they're so freakin high no actuallyit may be steady you have to consider what happens when you eat high carb andit's like they're saying just because there's fiber there but it's still highcarb your body still needs to quickly getthat out of your blood system right so it's not steady like you're gonna go upyou're gonna crash and then you're gonna be pushed to eat againso is it steady in the sense that every two hours you're doing that okay maybebut it's not steady in the sense that your blood actually stayed steady yeahanother point on another point of foam fiber fiber helps you keep regular wediscovered that right we know that like like you can yeah there's always andthere's like fat okay let's talk about the fifties in prebiotic fibers has beenlinked to increase immunity and LGI and and the healthy gut microbiome- so prebiotic probiotics I did add so some notes that I lost butlike maybe yogurt maybe kombucha maybe kimchi maybe allthings that have been fermented we're gonna give you that and they're ketofriendly food so you don't need like a lot of carbon this article is talking asif people who do keto eat no vegetation that's the carnivore diet and evenpeople who do carnivore still have a healthy gut flora because what do youactually need in your gut you need bacteria in your gut that's able todigest whatever you're eating and since what you're eating is meat you only needthe floor for meat so there's two positive in the dark processed carbs arewhat give all carbs a bad rap oh yeah but added sugars we find a refined grainother refined product like juice that's like really like where the bad thereally super bad stuff is the only reason I don't agree with that is that Itreat fruit the same way that I treat processed carbohydrates fruit is sweetenough that you really should be trying your best to eat us a little of it aspossible leave that as a treat for once in a while it's sweet enough for that tohave that labeling in my opinion so I kind of agree with that because Ido feel processed carbs are the main culprit but I'm gonna bust balloonbecause like I was also excited with like reading that point but the lastparagraph it's worth noting that you don't need to completely cut addedsugars and other processed carbs are out of your diet to be healthy so theAmerican Heart Association recommends getting no more than 10 percent of yourdaily calories from added sugar so about 6 TSP for women 99 for men and the USDADietary Guidelines recommend that at least half of the grains you eat bewhole grains so they're bad but not so bad that you don't need to let me needto eliminate them completely so that was the treating they're treating processedcarbs like alcohol yeah you know again you can do that I mean you know what I'mnot gonna tell you not to do that that's like everyone has a choice to make whatI'm saying is if I have 20 grams of carbs to use in my daycuz now we're talking keto am I gonna give that to processed carbs I'm gonnagive it to Whole Foods I'm gonna give it to Whole Foods now am I gonna try to hitmy 20 every day not at all I'm gonna eat the satiation and I'm sobbing so if youdo that how does your your day end up looking these are question marks rightdo I feel like this person is you know it's funny because I'm listening to thisarticle and I feel it's like somebody who wants to keep eating the way thatthey're eating and so it's giving all the arguments why what I'm doing is okaybut you know like when an alcoholic is trying to tell you that but they're sostressed and they need to drink because they're you know something the samestuff you know like you have to look at yourself you need to look at how you'refeeling and you look at your weight you need to look at your flexibility youneed to look at your joints you need to look at all the stuff you need to lookat circulation and then ask yourself do I feel good or not right do I havemental clarity or not and if these things are then you need some questiondo I just keep eating this way knowing knowing there's so many doctors talkingabout this today it's hard to say that people don't knowon some level that sugar since 1970 whateverhas been on the rise and our health on the decline it's hard to pretend that wedon't know this information so I'm just saying right violet always does but Keesviolet healthy right that's my ultimate goal to live to 110 do whatever the hellI want to be doing right and so I know I'm not gonna do that eating a bunch ofsugar yeah but violet what about iron Bvitamins and other important nutrients isn't the one of the best places to getiron from red meat from red meat even that that's because even that thatyou're gonna get non heme iron from vegetables which is like such theconversion rate of non heme iron - it's like it's this it's it's not evenhelpful in a large scale right so the battery vitamins B vitamins you also canget from yeah yeah so um you know if you don't eat pork you'll have to try andget it from the other other meats which you still can get it in lesser amountsin other meats but yeah you have to but again I come back to you can also getthe B vitamins from nutritional yeast because we do eat vegetation it's not tosay that we don't eat it so it's very funny yeah and I don't even know ifnutritional yeast is actually coming or is that I don't use this like what is itit's like a is it a microbe or something I don't even know like I know it's likea little flake when you have it in your plate but like where does it come fromsomebody tell me in the comments where does nutritional yeast actually comefrom I've always thought of it as some kind of vegetation but I saying it outloud it doesn't seem right so if you know where mutational yeast comes from Iwould love to know like like is it like what is it I'm curious now I can look itup on internet but I'd much rather one of you guys tell me mm-hmmI like to answer your comment to be like thank you in the past video I rememberyou were talking about like our teens and kids you talked about pregnancy heis bringing a good point I don't know if it's a good point folate is especiallyimportant for pregnant women and it's mainly found in grains whole grains ohwow I really don't know where folate is I'm kind of curious to know if there'sany other place that we can find fully vitamin Bit's an essential nutrients leafy greens okay okay so we eat leafy greens so thefirst one I tell me Luther focusing all that I'm sorry but the first one iswhere we can find it so we can get folate in leafy greensI mean seriously like I feel like they just say thinks asparagus we eatasparagus okay okay are we gonna keep going for it I mean like I'm just likeRock Lee I like Jesus Louise I mean like so farnot one thing that I don't eat okay citrus fruits we would not be eating soI would agree there that we're not gonna get it from citrus fruits avocados Imean okay so like honestly there's I think I think they said there was 12 andthis is not a penis this is just how do you get out holy lentils beans and peasokay you wouldn't be eating that one but it's like the sixth or seventh yeahnumber seven season that's season that's okay another thing that we need yeahokay case closed hold on I want to see there was 12 of them fortified foodswe're not gonna go there that's processed foods so there was eight ofthem so that was it so out of the eight there were three that we don't you don'thave seriously what I'm gonna say right now is that is fair mangling mongeringright oh my god you poor pregnant women what are you gonna do because you haveto eat grains a green salad and you eat that's me and I'm I'm guaranteed thatthe person writing this article has to know because they had to have researchthis article and knows that you can get folate and other things besides grainsright but they're gonna say you get it from grains because how many people aregonna do what I just did you're gonna look it up and say okaywhere else can I get my full eight from mmm rightno a pregnant mom is gonna be like there's no way I'm gonna hurt my babyI have to start eating grains again mm-hmm fear mongering and I hate itbecause it doesn't benefit the person who's trying to take care of themselvesright if you want to tell me that grains have a higher source than these otherthings let me know the difference and then I'll decide am I gonna child out ona bunch of them like every day to make sure I get enough or am I gonna lean ongrown grains but don't try to trick me into thinking there's nowhere else toget it and grains wasn't even the first answerwas it even answer lentils and beans I saw yeah I'm talking about here and whatI found was it was grains even an answer no it wasn't even an answer like I'mjust I just realized that this moment it wasn't even one of the answers it's goodit took me eight reasons to get all you seriously but the next one a diet dierich in whole plant-based foods has been shown to reduce risk of type 2 diabetesand other problems but people we eat some plant-based food so that's like anon fruits and vegetable provide antioxidants which also good for yourheads right for your health weasel fruits and vegetablesantioxidants first of all glutathione and uric acid we make that you don'thave to eat plant antioxidants to have antioxidants we make them that's part 1part 2 fruits and give you so much sugar for the potential antioxidants that youpossibly get if you and if you think about the amount of inflammation thatsugar from the fruit is gonna cause in your body the chaos is gonna cost yourarteries the chaos that's going to cause to your the fructose is gonna cost toyour liver the antioxidants that you're gonna get from that it's not worth itthat's like if they told me there's antioxidants and alcohol like would itbe worth it to me to drink alcohol every day but no because of the damage it doesto your liver fruits was the same hmm so get your antioxidants if you really feellike you want to get them vegetables above the ground play it safe and Googleyou'll grow you're gonna find like a ton I think red cabbage is good I thinkevery vegetables that is colorful what guy has like more antioxidants so plantswhen we make them the same way that we're so worried about havingcarbohydrates when plants when we make them like why are we so worried aboutgetting things from outside of our body that our body make okay and my goings with the other one a low-carb diet may lead to weight lossbut but but that's likely because of fewer calories not fewer carbs becauselike a 2018 study in the Journal of the American Medical Association found noinherent benefit in the low-carb diet for weight loss I'm sorryin fact I don't know while all study participants were on specific calorierestricted diets they were already on calorie restricted the amount of weightloss bar varied greatly independent of whether a person was following a low fator low carb and some participants actually gained weight so here's thething so they don't give you any details that yeah so the first thing I'm goingto say is how long was this thing because a low-fat diet versus a low carbdiet they're both going to work initially because as I've said a bunchof times anytime you do something different your body's going to react toit and you're gonna see some resultswhether it's eating clean so taking the junk food out versus whether it'scutting carbs or it's cutting fat and how you do something different yourbody's going to react however if the study is only three four weeks if thestudy is only two three months if the study is anything less than a year butyou're not going to see is that that six month period where your body normalizesto what you're doing and then what happens in the following six months soevery person who's ever tried to diet that did a normal diet any person who'sever done a diet that wasn't Kido has seen that you lose the weight and thenabout six months later you stop losing weight and then about eight months lateryou notice your weight is going up because your body is made to adjust whatthey're they're saying oh but some people lost in some people yeah ofcourse because first of all not everybody's gonna follow the guide isnot the way he told them to yeah and second it's all unless this the otherthing that's hard about do diet studies unless the person is livingin a space where you can actually monitor everything they're eatingmonitor how much exercise they're doing monitor how much sleep they're gettinghow much water they're drinking there's so many variables rightif you can't monitor all that stuff then you have a really hard time saying thatthe diet failed because hmm right I encourage people if you're gonna do adiet to track everything so that when you're comparing diet a to diet B atleast if you've tracked everything then you can realistically look at a cell howold that
I am here to this one have all that I heard of this one and how muchsleep was I getting but and you can like have a better idea like did I do thiswhat is are the results comparable now the other thing I'm gonna point out hereis that so he's saying that there was no difference right okay so but here's theother thing that's even more important when people do a low-fat diet so theircalorie restricting over time even if I'm gonna give you the benefit that Iwould say that you reduce your your calorie intake to a point where you'reable to eat and you're not hungry so not you're not hungry at some pointwhen your body normalizes you might have lost in that six months if I give youthe benefit of saying you lost two pounds a month which is usually or notwhat happens but I'm gonna give you that benefit you might have lost 12 poundsmost people lose about five or six but I'm gonna give you extra me say you lost12 pounds the only way that your situation now is complete is if that'sall the way you had to lose the average person who's going on a diet has moreweight than 12 pounds to lose the difference being when you do a ketogeniclifestyle and you remove so they're talking about calorie restriction soinitially when you remove those carbohydrates from your your your youryour meals what do we do or what do we tell you to do add fat you didn'tcalorie restrict you took carbs out and you added fat on purpose this is onpurpose why because if I do that I'm gonna be hungry and I'm notgonna make it through the adaptation phase so right away I'm calling lies onthat because if you did it the way that we told you to do ityou took your carbs down you brought your fats up everything stayed the sameand then what happens next you start eating this way normally and you realizeI can't finish oh okay what's happening now you're eating external energy to getthe building blocks your body needs protein why does your body need proteinto build muscle to repair because guess what's happening now guys you're eatingclean it doesn't have inflammation to deal with every five seconds it doesn'thave arteries being damaged every five seconds so what does your body start todo repair and as soon as your body starts repairing guess what else happensI don't need to eat as much fat because the other thing my body is doing ispulling fat from me but I still need to eat protein so I guess I'm gonna gethungry yes my body's gonna want me to eat to get the building blocks torebuild this because let's be clear if you're building a house you don't takethe bathroom downstairs and take it and take it out and put it in the bathroomupstairs as a remodel you go to the store you buy a new bathroom you bringit in you build a new bathroom my point is this when you eat you're not calorierestricting because the fact that you are not eating it's coming from you yourbody's caloric use if we're using that word I hate that word but the energy usethat you're using is the same at the beginning we tell you to raise a soul tobe the same and then when you're no longer able to eat is because yourbody's taking it from you it's the same that's why six months later you don'tget the dip you don't get the you know the the slowdown in energy or sorry theslowdown in weight loss because you never actually restricted caloriescalories quote-unquote you never use check the amount of energy your body wasusing that makes sense okay because like it drives me nuts over speakers thecalorie restriction I eat more calories today then I've ever eaten in my entirelife and I haven't we gained any weight right but I vary itall over the place sometimes I eat more energy in a day then he does think ofthat look at the difference in size of usI will pile meat on my plate and eat it because I know that's gonna help me inthe long run right but it's meat I can get through it it's meat right I'm notdoing it with um a bunch of veg I wouldn't be able to do it and I wouldput me over my carbohydrate number right I only ever do it with fat protein 12reason the keto diet is a very extreme low carb high fat diet and it can havenegative side effects keto wasn't designed as a weight loss diet in thelong term ketosis and carbs deficiency can be an LT the D or the I guess anutrition you just said effects of long term ketose it and then again like theydon't didn't do they read the research effects of long term ketosis and carbsdeficiency includes fatigue bad breath constipation hunger dehydration andheadaches all that like the two days the two it takes to adapt - why would youhave dehydration the first two days it's like I mean again why would you're notdrinking enough water and you become dehydrated that's about you're notdrinking enough water and as a matter of fact if you're doing keto and you'reallowing yourself to eat 20 grams worth of carbohydrates from vegetables you'reeating a heck of a lot of vegetables and what a vegetable is mostly made of waterso why don't you be dehydrated why would you be constipated mmm this is my twoquestions now if you're doing teto and you're eating bars and and and fat bombsand and and and so you if you're getting your your carbs in the wrong place yesyou're gonna have a problem or if you're at a cheese sticks and bacon and maybe maybe that's what's happening Ithink this is a question mark for me I don't understand why they're saying thatyou're gonna have the always the other at synthase fatigue fatigue people wholive a ketogenic let's don't have more energy not less so again i feel likethis is people who have no idea what keto is throwing ideas out that theythink would be like because you the idea being if you didn't even hydrous wherethe hell would you get your energy yeah and if you're not eating carbohydrateshow are you gonna retain water mm-hmm but do you realize you don't want to beretaining water by the way that retaining water is a badthing it's part of inflammation about headaches so I don't know why you wouldhave headaches more on a keto lifestyle than you would have again maybe in thefirst two days when you try to I would I would agree with you if they're saying abig in the beginning this is long-term effects so not in the long term likewhat can you remember the last time I had a headache no you know actuallythink about it no no really not and before it was happening like relativelylike once in a once in a while and honestly like I know I have my had aheadache in the last year and a half I haven't had anything but that'striquetral awesome you complain about it no holy cow sure like Boris okay honeywe thought about that for you I used to get migraine headaches and I haven't hada headache and then like the longest of long time hmm the last one the last oneyeah just one more and the last one number 15 guys bear with us if you'reactive carbs are especially important so the more active you are the more carbsyou need because you know we watched keto savage do a race that he's neverraced a 5k before and he just practiced for I think two months and completed therace and the worst thing that happened to him is he had comeblisters on his feet hmm but he made it through the race and energy-wise he wasokay a completely keto adapted person did a 5k soyou need carbs to do these no you don't need carbs to do these things you knowand again even my body needs some carbs to do these things guess what I do mybody will make them yeah so it's just like - again another article to warn youguys what sometime you can come across like in in your newsfeed and stuff ifyou come across stuff like this your newsfeed just next because it's so wrongare you read it - Thanks
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