This just makes sense. I was on a high protein, med fat, low carb diet and I lost 60 lbs (180 to 120 lbs). Then I heard that I may be eating too much protein, so I focused on a more "keto diet" by increasing fat, lowering protein, and keeping net carbs the same
Thank you for this!! I am frustrated after 7 weeks on the Keto. I have yet to execute the Keto diet with success after multiple tries over the years. I always plateau! Basically I’ve lost only 7 lbs in the 7 weeks. I’m sorry but that is not good enough results for me. I’m going to try these Macro ratios and see what happens. If it works, I will be delighted to come back here to report! (Plus, I’ve had the Keto diarrhea! My protein was at 20%, carb 10% and Fat 70%).
I've been on keto for two weeks and stressing so much about protein. According to my macros I'm supposed to eat 89grams of protein and 112grams of fat and sometimes I'm going over the protein which makes me freak out but thanks for the explanation it was clear and to the point. It also makes sense that protein does not turn into glucose because people on the carnivore diet are in ketosis so thanks for clearing that up!
This puts my issue in perspective. I was eating more protein in the beginning and losing then one of my friends said I could only have 4 oz. per meal, after that I haven't done anything. This helps a lot, because I was trying to figure what was the problem now I know eat more protein.
I bodybuild. I have a bias towards high amounts of protein. I couldn't accept such a low amount of protein in my diet. I come across this video and boom... my thoughts and prayers are answered. Now, my dilemma ..... am I just accepting this to be 100% correct because of my bias, is it just 100% correct and I'm just blessed with this new info OR it's completely wrong.
Recommended to me on Reddit whilst talking about how to explain to someone that it isn't ALL about fat on keto - really well said and will prove my point with good evidence, thank you - subbed
Great video! Explains my crazy hair loss in the beginning of my Keto diet. I have since (a few weeks ago) doubled my protein intake from 55gms/day to about 110 and I feel so much better and my hair loss has slowed!! Thank you 😊
Well, you nailed that one, Doctor Gustin. Thanks. Note: Your Insulin may go up if you even THINK about eating, so the ketogenic community needs to get a little more aware of the science. However, if you release some insulin from thinking about eating and then don't eat, that insulin "spike" will just fade away, as Insulin has about a five minute half-life. All that, and you didn't even discuss the counter-regulating effect of glucagon yet. KCKO
This is the best keto advice! Protein absolutely should be the king macro on keto. I’m glad some folks are finally starting to dispel the myth that people should be afraid of protein.
Watching this video and reading people’s comments solidly confirms this gentleman’s expertise and authority to make a statement. But the bewildering fact that very few people have been made aware of these revelations will surely make me increase its exposure. Sir your Immensely accurate information has corrected many a failed and failing diet control issues. Mine was feeling unbelievably weak and dizzy whilst adhering to keto and weight training, having relied on very low carbs, high fats and moderate protein intake, due to the gluconeogenesis & high protein scare stories. I will be sure to refer to you once i unveil my before and after 6 months transform, by October. Good luck everyone, do it. Reach the peak. Regards from the U.K
I'm a 61 year old woman with a LBM or 125.7 and weigh 175 pounds. I lost 5 pounds in the first 3 weeks of ketosis, but have had several random nights of leg cramps even though I take a multivitamin and Mg (for migraines).The info on the internet says electrolytes--probably low potassium, causes the leg cramps, but I noticed that the nights with leg cramps, my protein was at 18 to 30 g rather than closer to 100 as it was some days. Most of the days, I've been at 80g of protein. I'm going to aim for 100 g and see how it goes. I think this may fix my leg cramps. Thanks for this enlightening info. I subscribed. Can't wait to see the next video.
Thank you Anthony. This is super helpful for anyone who is new to the Keto Diet. I think too many people overemphasize the fat (or are frightened by the high percentage of fat) and then miss the critical need for adequate protein. Focusing on your individual required intake of protein and eating enough fat to satiety is what I have found to be most effective with patients.
I am considering doing a Keto diet, not so much for weight loss, I just want to feel more energetic, sleep better, feel more clear headed and focused. There's so much info out there about macro percentages and it's super overwhelming so this was really helpful to have it broken down in lay-woman's terms! Thank you!
Thank you so much for this information! I’m only a few months along my Keto journey. I’ve been trying to pinpoint what works for my body. I thought protein in my macros was the maximum amount, not the minimum. This makes so much more sense! Thank you!
LOVE LOVE LOVE The short and to the point video. Thank you. I have been wondering about this because when I eat more protein than fat I feel better but that hasn’t been what my “mindset“ tells me to do. I keep hearing all these people talk about Keto but are yet doing the carnivore diet and to me that is a lot more protein than it is fat so how can they call that a keto way of eating?
I'm glad I came across this site. I'm on day 5 of Intermittent Fasting (fasting for 20 hours daily), and have include a ketogenic diet for when I do eat (during a 4hour window daily: no, I don't eat for 4 hours straight; I just restrict any eating to within the window), and drinking plenty of water all day (just water with a little lemon or vinegar in it, or plain; no other liquids). I am very comfortable with the fasting, even though I am the go to person for cup cakes and cookies and pies for any bake sale or event. My recipes are so familiar to me that I don't have to taste to know they are perfect. My one problem has been my fear of eating too much protein, since I thought the point of the keto diet was to eat more fat. I like meat and felt deprived by having to keep my fat ratios so high. Now I feel more free to eat what I like during that 4 hour window. I also eat a lot of leafy green vegetables, crucifers, tomatoes, cucumbers, onions, summer squashes, things that can be eaten raw or just lightly blanched, because I like them. By the way, I don't know whose picture this is beside my post as I write, but it's not me. Whoever you are, I apologize. I didn't steal your profile. It just popped up when I started to type.
I just posted and the name of my daughter came up. I had wondered how it was that this stranger looked so much like my daughter. How did I end up here? Sorry, Amber. I'll try again.
Okay, I am laughing at your baking comment simply because I am on day 4 of an egg fast so it is imperative I am strict...but I was baking at a family request yesterday and became so aware of how much I am prone to lick my fingers! It really cracked me up...wasn’t tempted to eat the treats at all...but licking my fingers out of habit was a battle.
A great breakdown for the people who are new to it and misinformed. I used to be scared of eating as much protein as I do, now I just love it :) Eat Meat and Lift Heavy my friends :)
I was directed here form a weight loss calculator and what I don't understand is leaving everything the same except exercise, the more exercise I do the more weight I will put on.
Thank you good doctor!! I feel exonerated in not thinking the pop formula made any sense. I could not understand why I was being told to swill out on 75% to 80% fat when my whole purpose is to burn my own fat. I was doing ultra low carb, losing weight and felt great. Then I tried to do classic 5-20-75 keto and stopped losing weight and feel like crap!
THANK YOU for the very informative and simplistic explanation, in a comprehensible manner!! The best video I've found yet on this subject. New subscriber. Lord Bless you and yours...
As a witness myself I tried your plan on higher protein. It did work for me, however I don't feel like I want to try higher fat intake since I am comfortable not eating lots of fat. My weight loss as of 02-10-2020 is 18lbs. I started 01-08-2020 at 201 lbs. I did it for my own health and I plan on shedding at least 10 more lbs by the end of march. Thank you doctor.!
THis is Exactly the info I was looking for!!! I felt like I couldn't get a clear answer wherever I looked (including the folks that got me started on this journey). WWHyyyyyyy is it so hard to find this?!?
Wow, yes!! You answered my question at the very end when you mentioned carnivore. Thank you, thank you! Carnivore is the only thing my body has worked with and yet I've been afraid of causing myself to become Diabetic!
So glad that I found your website. Thank you so much for the straightforward and clear information.I'm going to binge watch these while I work today to get my mind right.
Wow!! This makes so much sense!!I've been stalled for a year and I had cut my protein. I was told .8 x your ideal weight and 75% of that!! Thank you!!!
Thank you for this video and the Keto Calculator! I am just starting on the Keto diet you what you just said in this video makes complete sense to me! HUGE THANK YOU!!!
Great video. Nice relaxing background also. I was stuck in the mid 170s the last month. I switched this week to salad with protein and healthy oils on top + omad + added collagen and that broke the plateau. Dropped to 170 in a week.
So happy that I found you under my suggested videos and from Lauren Pappas's instagram. Your content and knowledge is incredible! You have to start making more videos
Well, that certainly puts the "it turns into chocolate cake " nonsense to bed once and for all. Thank you. Too many keto folks are afraid of protein and I think that this is major flaw in how keto is done these days.
Love it!!! More, more, more!! I would love for you to address everyone's fears of protein and kidneys; how possibly it may be oxalates (and other anti-nutrients) and not meat/protein.
I had reduced my protein due to being told to do so for keto. I weight train 2× a week. I became weak and shaky after each work out with a lower load. I thought my body needed to adjust. It only got worse. My knees started buckling and I was lifting half my load and it was taking more time to complete. As I needed longer rest times. It took longer for me to fully recover after each session. After 3 months I increased is again and everything became good again. There were other problems like always being tired, hair shedding, skin breakouts and forgetfulness to name a few. I eat normally 80-95 grams of protein. When I deceased it was 60 grams.
Damn, this is eye opening and a massive relief! Explains my plateau and lack of energy as I train for my Ironman. Pretty much everywhere else people are saying to limit protein to 40-100 grams while on keto.. Upping my protein to 200 grams starting today! Thank you! Lastly, is this just from your experience? Or is this info based on some scientific studies? Cheers.
concise. to the point. thank you! I have freaked out when I have overeaten my macros, but my weight went down almost immediately. Also, my hair has been falling out and getting shorter - down to a couple inches long in some places - I got a roast out of the freezer last night after listening to this.
Seems like the things which are agreed upon across almost all diet are: 1. Lower carbs 2. Cut sugar (including high fructose fruits or even all) 3. Eat protien 4. Eat veggies 5. Stop eating every two hours 6. Stop snacking so often Then why is it being made so complicated by so many by you must take in x% of protein, y% of fat, z% of veggies etc. Does it really matter so long as those simple few rules agreed upon almost across all diet are followed? Goal is just to keep insulin low as possible and get some exercise for added bonus calories burned for fat loss right? Everyone has different tolerance to types of foods ingested. It's a road to understand yourself and reset your body so it can be effective at using fat as fuel. Pple just needs to stop being lazy and study and research yourself and you'd be less confused right? Pay attention to what you eat and an HR or two later causing you to crash right? Swap out for alternative food right? What's so hard? Pencil, paper, food, wait for reaction, no crash? Good. Crash, start swapping starting with type of carbs or whatever you suspect is causing a high insulin spike. Do the math right?
4. does not seem to be generally true. There seem to be people that do better without any veggies. Seems to be mainly people with autoimmune issues and depression that have positive experience from not eating veggies. The guy here himself did a carnivore dies and was doing very well on it as far as I know.
A guy on carnivore dies and is doing very well....! I do not not do too well on heaps of veg. Are you aware of any tests that can be carried out to recognise which are good and not so good for the individual?
@@schwantz037 sorry, there are no real long term results as of yet. But if you look back, human diets have never been a one size fits all. It's really a peer individual basis. Bottom line is you must observe how your body reacts to food and drinks you ingest. Your body will tell you if it doesn't like it cause you will become groggy and tired. Ie sugar crash. Even doing so, not all issues will surface immediately, so all in all, that's what the real drs are supposed to help with. Monitoring you where you are unable to. Everything is with a grain of salt cause nothing is 100% and such is life.
@@jysix right. Though the outline is a general truth for most, there is no one size for all. It's truly a road to self understanding. To each their own results through learning about themselves
Thank you for the information. I'm still new to this diet, but I am going to try this. I was surprised that other calculators told me to only eat 40 g of protein, but turns out the minimum I should eat is almost the double amount Perfect keto recommends me. I have only been eating meat for dinner since I was afraid to go above 40 g, but I will try to incorporate eating more protein and see if it works for me.
I lost almost all my mid section fat in 2 months with pretty much no veggies and I really didn’t go overboard on the fat either. A normal meal for me was a 10-14 oz steak or 2 eggs with 3 strips of bacon. At night I ate 2-3 brats before bed usually. I’ve stopped losing but I’m not strictly eating Keto currently and addressing other issues besides weight loss and body comp.
Another point that should be made about carb intake is that if you're using all the stored muscle glycogen you can probably eat a little more carbs without switching out of ketosis. I do HIIT weight lifting 5 days per week (and moderate cardio 2 days per week), and have found that I stay in ketosis with upwards of 75g total carbs per day. In fact lately I'm doing IMF and only eating once per day mostly because it's easier to make time for 1 meal than 3 but my macros are more like 50-55% fats, 30-35% protein, 15-20% carbs and I'm shedding bodyfat very quickly - while not losing strength or feeling low energy etc.
I'm going to try this, I did keto before and plateaud about 2 or 3 months later, probably because i was focussed on eating too much fat, so I gave up on keto after not seeins as much progress. Now I'll focus on eating protein and staying below 20 gram of carbs a day. I mostly eat about 10 to 15 grams of carbs a day in keto. We'll see if it works :)
I have been on a high protein keto diet for almost 5 months and have only lost a few pounds. I would eat about 200 to 250g of protein a day. My fasting blood sugars average 105. My blood ketones are around .3 to .4. I will experiment lowering my protein to see if my glucose goes down and ketones go up.
This video is a game changer. Been cutting back carbs with no results (blood ketones stay around 0.8 & I weigh 67.2 Kg (I do not want to lose weight I am already ripped but mainly doing it bc I wanted energy bc I always felt like a zombie))...decided to try adding protein (which I was afraid of before) after watching this video & reading in another article that if your body doesn’t get enough protein it will break down muscle instead of fat. Within 2 hours or so I felt so much better...I woke up the next morning and checked my data (68.6 Kg, Glucose: 82, Ketones: 2.8 (this never happens), and I feel amazing (joy & energy through the roof)...I was even able to study again the night before which I’ve been trying to do for some time after work but always felt exhausted before.
Man I don't know how many times I tell I tell people I only eat meat and they try to argue with me about you need sugar and then I try to argue with them about glucose neogenesis and they look at me like I'm the crazy one....lol... PS when I went to the keto diet 2 years ago I got a little weaker and when I went straight carnivore Keto my bench press went up my squats went up everything got lighter and I got way stronger it's freaking amazing being shredded and stronger at the same time
They tell diabetics they need carbohydrates and allow them small pieces of cake, etc. You can see why those people can't lose weight. I eat meat, fat, eggs, some nuts, lots of low carb green vegetables. I'm in better health than ever.
This makes more sense to me because why would your body spend energy converting protein to glucose if it doesn't need it? I trust a few people on health and they all seem a little at odds on GNG though.
Thank you! It has been four weeks since I started keto. I thought my macro amount for protien was the maximum I could have! Most of the time, I dont hit that number. Now I know. Thank you again :)
dr Anthony, i've been on keto for 2 months, i reversed my type 2 diabeties, reversed my high blood pressure..no more meds! But as soon as i tried the carnivore diet, eating about a pound of steak(Chuck eye) every meal( 2 meals a day) my blood sugar raised from 5.2 to 6.7!!! That got me scared! I just panic and went back to keto!!! Any comments on that???
Awesome! Thank you for breaking this down. I have a feeling I will be sharing this alot, lol. I'm in alot of keto forums and they all talk about this. I was feeling like I wasn't "doing it right" because ever since I started keto I crave meat, so I eat a lot more protein than the typical keto forum "allows", which also reduces how much fat I eat, but I do still eat a lot more fat than before keto. However, I keep losing weight, and I feel fantastic, so I'm glad I didn't listen to them!
I love hearing this in the video, as I have often suspected it was mostly hearsay. But what are we, the general public supposed to do with all of the misinformation? Just watching this video for example, I'm getting a dozen RU-vid suggestions on the left margin that have titles like "too much protein will ruin ketosis" or "excess protein will turn to sugar." All of these so-called "experts" are enough to make a person quit in confusion. Any suggestion on how to filter out the facts from opinion?
Hi Dr. Anthony. I was recently diagnosed with stage III rectum cancer and I’m trying to save my life without chemo. I was wondering if I should go for keto or carnivore? Everybody keeps telling me that meat via gluconeogenic will bring too much glucose to heal my cancer. What do you think? But also, too much fibers brings me to the bathroom too often and it really hurts.Thank you 🙏
This was very helpful, but know that te macro calculator on your website doesn't work according to what you say. It suggests to have an amount of protein way below.
I'm happy that i watched this video, i had been on keto diet for two weeks no weight lost. In the past i did the Atkins Diet and I lost a lot of weight. It makes sense since I have lot of fat to loose and here me adding large amounts of fat and low in protein its Not working for me. I will raise my protein intake, low carbs and last fats. OMG i feel better now thinking in eating more meat. Thank you Dr Anthony for you Advice and explanation.
I don't know if this is a stupid question but what happens to the excess protein (and for that matter fat) that our body doesn't use? I'm guessing all carb intake gets more or less either used up, stored as glycogen and stored as fat.
Wait a second, just listened to your podcast with Jason Wittrock where he espouses all the ideas about too much protein you are refuting here...which is it? You didn’t really contradict him in the episode. There is so much contradictory info from keto experts on RU-vid my head is all turned around!
Great, another perspective. So confused. So if I’m not eating too much protein, why can I not get fat adapted? Been eating keto and now Carnivore for 6 months! 🤷♀️
