Keto Diet: Does It Really Work for Weight Loss?

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In this video Doctor O'Donovan explains the Ketogenic (Keto) diet for weight loss - a popular type of fasting that involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. Suggested health benefits by some include weight loss and lowering your risk for certain diseases; however in this video we review the science behind the keto diet and whether it really works.
What are the basic principles of the ketogenic diet?
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
In the video we cover:
00:00 - Intro
00:13 - What is the Keto diet?
00:39 - How does the Keto diet work?
03:40 - Does the Keto diet work? (Science behind it)
04:43 - Potential drawbacks of the keto diet
07:40 - The bottom line on keto diet
Further information:
My other popular video covering an OVERVIEW of Intermittent Fasting: • Doctor explains INTERM...
What supplements and vitamins can you take when doing IF? : • What VITAMINS and SUPP...
NHS information on Intermittent fasting: diabetesmyway.nhs.uk/keeping-...
Harvard Health - Should you try the Keto Diet? www.health.harvard.edu/stayin...
Literature review on the keto diet: www.ncbi.nlm.nih.gov/books/NB...
#doctor #diabetes #weightloss #health #medical #fasting #keto #ketodiet #bloodsugar #diet
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Disclaimer:
The video is intended as an educational resource only. The information within this video or on this channel isn't designed to replace professional input, so if you have any medical issues please consult a medical provider. No professional relationship is being created by watching this video. Dr. O'Donovan cannot give any individual medical advice. All information should be verified for accuracy by the individual user. Dr O'Donovan accepts no responsibility for individual interpretation of data, although it is always accurate to the best of his knowledge at the time of the video being published. This is an EDUCATIONAL video. Images are used in accordance with fair use guidelines.
Legal information:
Content provided via RU-vid is for general information purposes ONLY. Information videos are not produced to provide individualised medical advice. Medical education videos on Doctor O'Donovan are not a substitute for professional professional medical advice, diagnosis or treatment. NEVER ignore professional medical advice because of something you have heard here. ALWAYS consult your doctor regarding any concerns about your condition or treatment.

Опубликовано:

20 июл 2024

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Комментарии : 58

@R2BMusicCH 9 месяцев назад

I lost 22 kg of body fat in 8 months on a strict keto < 20g of net carbs a day. No sugar, no refined carbs up front but also no hidden carbs like beer, wine to a certain extent and no fruit juice. I had absolutely no problem sustaining the diet and even now 4 years later I can adapt my weight down or up at will. I'm perfectly fat adapted which also includes my own body fat which plays a predominant role in insulin resistance. The trick in losing body fat is to keep the insulin level as low as possible since in the presence of too much insulin no body fat will be metabolised. Apart from transporting energy into cells insulin is also responsible for storing energy in the form of fat. Scientifically speaking it makes perfect sense. Avoid insulin-spiking foods and your metabolism will switch to burning fats including your own body fat. There's nothing unnatural about it since there's no such thing as essential carbohydrates, only essential amino and fatty acids apart from the essential micronutrients. I kept my ideal weight for over 4 years now. I still avoid sugars and refined carbs, junk food etc which nobody needs to ingest anyway. It's more of an addiction than nutrition. I only eat whole foods which humans are evolutionarily programmed for. I also avoid PUFA which is highly suspected to be inflammatory when heated. In terms of side effects, my "keto flu" lasted a mere 36 hours. It was definitely worth it and never a reason to give up. Btw my blood statistics improved considerably, i.e. lower triglycerides, higher HDL, much better inflammatory markers etc.

@DoctorODonovan 9 месяцев назад

Thanks for sharing

@rimshajan4338 2 месяца назад

Hello.. Can you please give an elaborate morning to night diet plan?

@R2BMusicCH 2 месяца назад

@@rimshajan4338 That can be quite demanding for this little textbox. I suggest you do a search on RU-vid with the keywords keto meal plan. You'll find 100s of suggestions. Also check out the channels of Dr Berg and Dr Ekberg. They give valuable info about what you can eat and what you should avoid on your fat loss journey. The rest is really up to you according to your preferences.

@daxapatel6213 2 месяца назад

Well done As I haveIBS ND BEEN A VEGETARIAN I find hard on keto Plz help me if you can

@ohrein 2 месяца назад

I first tried keto out of curiosity, not to lose weight or fix diabetes. I didn't have any 'keto flu' symptoms. I felt great. The hardest part was cravings for bread and pasta. After being on and off keto for 2 years I understood that I felt my best without carbs. The best benefit (and unexpected one) is that on keto my MPS symptoms gone completely and menstrual cramps have became so mild so I don't take any painkillers anymore. So now keto is not a short term diet but my way of eating. I don't crave bread or other high carb foods anymore.

@dazzleships1 7 месяцев назад

I have done Keto with Intermittent fasting for 4.5 months since hearing about a couple of fellow diabetic friends experiencing awful health issues this year. I have lost 5.5 stone or 34kgs in that time and it has been surprisingly easy and, unlike previous diets that I have tried, has needed very little will power as I dont get hungry provided that I keep hydrated. During the past month I have taken things further by adding one prolonged fast each week - either 2 or three days to the one or two 24 hour fasts I do each week. On days when I eat twice, I am fasting for 16-18 hours but just dont get hungry. As a result, my A1c blood sugars have reduced from 63 to 43 so I am technically below the diabetes threshold. Some diabetes symptoms that I didnt even know were related to diabetes went within a couple of weeks of starting (e.g. not sleeping through the night, pins and needles in my thumb); others like swollen feet took maybe a couple of months. I still need to lose about another 5.5 to 6 stone so will be staying with my keto plan to see this through before then switching from a no-carb diet to a low-carb diet once I hit my target weight

@DoctorODonovan 7 месяцев назад

Amazing

@ashwiniyer7814 3 месяца назад

Please update how it is going.

@dazzleships1 3 месяца назад

@@ashwiniyer7814 Hi Ash thanks for asking. Now 8 months into my ketoIF journey and have continue to lose weight at a similar rate so now a total of 8 stone 5lbs (53kg/117 lbs) down in that time. I added weekly prolonged fasting to keep things at that rate since late November. So I have a roast dinner Sunday lunchtime (NO potatoes, stuffing, yorkshire pudding - typical English ingredient of baked batter - or thick gravy - so only carbs from green vegetables), full cheeseboard Sunday evening and then NO FOOD until Tuesday evening. Once a month I extend that fast to 3 days, so no food until Wednesday evening. Typically 1 or 2 meals Wednesday and Thursday but just 1 on Friday and Saturday. I take a daily multi vitamin pill, Omega 3 capsule and 200mg of CoQ10 (as on mild dose of statin which I am about to give up). On fasting days I consume a half teaspoon of sea salt plus a magnesium pill. Will soon get another HbA1C and lipid test but I can see from my KetoMojo monitor that my glucose continues to creep down with Ketones averaging 1.0 but occassionally 2.5+ with 6.1 recorded at the end of my 4 day fast. The journey is almost a mini miracle like I have discovered a wonderdrug for weight loss and diabetes reversal, except that drug is fat adaptation through KetoIF. My target for being slim is a further loss of 39lbs/17.7kg but (with my clothes on🙂) I’m already looking good and no one would now describe me as a fat guy.

@ashwiniyer7814 3 месяца назад

@@dazzleships1 your story is really inspiring. Thank you for sharing your story with so much detail. I've been trying to lose weight for 20 years and have been failing forever. I'm now on my 3rd day of keto, hope I get some results this time.

@NickLee2013 5 месяцев назад

The keto diet is amazing, I started it again as I did before. My first round of keto in 2021 I lost 40+ lbs 311-265....And now this year I started at 291 and now down to 262lbs. Also, this year, I am now doing fast-paced, walking/jogging. The first week of starting keto again was a little difficult, but as expected. Very awesome diet 👏

@AllAboutHealthy-Lifestyle 3 месяца назад

The brief video is jam-packed with interesting data, analysis, and graphics that help viewers like me understand. eagerly waiting for the next video. When I'm done with my research, I'll try to do a couple of videos on the subject. I'm grateful for your excellent content.

@annemcintyre9346 9 месяцев назад

I stuck with Keto for a year, lost 3.5 stone, cut my blood sugar in half, came of meds and felt great. I learned how to cook differently and bake my own keto cakes and bread. I had a great online support network. The down side, after 6 months i lost nothing, my hair and nails were brittle, had brain fog and had terrible carb cravings. I had to take zinc and magnesium suppliments. My GP and diabetic nurse were against it and told me to come off it. I did, got my social life back and put on all the weight. To conclude:- It works, but its hard to sustain.

@DoctorODonovan 9 месяцев назад

Thank you for sharing your experiences here. Agree that one of the downsides is it’s hard to sustain. Although evidence suggests it isn’t suitable for everyone some individuals have had success with it (such as yourself) which is why I was keen to make this video and hear from people who it has / or hasn’t worked for. Thanks again for this. I’m sure others will find your insights valuable

@R2BMusicCH 9 месяцев назад

It's odd that you got those symptoms. You're highly encouraged to eat cruciferous veg, nuts, eggs, seafood and many other low carb high mineral foods on keto. Also the fact you got carb cravings months later indicates that you never got over the addiction. Your case sounds more like a psychological one than a physiological one.

@EleriOnline 4 месяца назад

I feel like if something doesn’t work long term it doesn’t really work. I ate extremely low calorie in the past and lost weight in the short term but also lost my health and gained the weight back. It’s not all or nothing with these crazy diets, there’s a middle ground where healthy eating and living lies. Once you find that everything falls into place.

@UpandAbove2000 6 месяцев назад

It's a great diet,what also helps is the meal replacements that help with getting all the minerals you miss. I promise you, just 2 things you must do, stick to it and weigh yourself only on Monday and Friday, not more not less. The results will motivate you to carry on. I'm actually losing to much to quick cause I am very stricken, so I'm toning it down a little. I just hit 10kg today after 2 months,,40kg more to go...

@marion3777 9 месяцев назад

Doctor O' Donovan Iwas debating to try Keto diet I found you video helpful have decide to see my GP

@therealcfiddy592 4 месяца назад

Thanks mike

@Nardiumms 4 месяца назад

I did Keto for 3-4 weeks and after the first few days started feeling amazing- clear headed in a way only microdosing had giving me before LOL. Unfortunately, right before my 4 week mark, I had a really tight muscle spasm/cramp in what turned out to be my Psoas Muscle. After a CT scan & fear of appendicitis/kidney stone, my PCP determined it was a muscle spasm causing nerve entrapment as the pain I experienced for the next month was radiating and not severe in that area. Muscle relaxers gave immediate relief. In the end, was Keto worth it for the month I tried it, yes? I drank 0.5-1 gallons of water a day with electrolytes & lemon juice to stay nutrient full but it appears that may not have prevented my symptom. Also I’m not 100% correlating Keto to the muscle spasm/nerve pain, but I’ve never had that issue before in my life and it happened 3-4 weeks into Keto. I’ll be doing Keto again one day though!

@KetoCookbooksCorner 3 месяца назад

*It's refreshing to see a balanced discussion on the topic, helping viewers make informed decisions about their dietary choices.*

@ranjanamathapati9595 8 месяцев назад

any hopes 2 service when lever damaged 40 percent

@nicolemurphy2629 29 дней назад

Thanks for this. Luckily I don't experience any of the symptoms listed on keto. As I trained as a Nurse I rarely go to the GP. Only if it is essential. People do this differently too I find and as someone who is 'intuitive' It helps. I have also done Keto before with great success.... 4 stone lost over 2-3 years

@Alexander-pk1tu Месяц назад

I am 27yo do a lot of weightlifting and a very cognitive demanding job. I adopted a diet which I dont eat carbs directly so the total gr per day are low enough to be in ketosis for most of the day. I also do 16h fast in the morning. I have never felt better. I feel like the do not eat protein part of the keto diet is bullshit. (Just fast instead.) My lifts are going up, my focus is next level (due to the low glucose levels in my body). I feel energised all the time. My recommendation (something that the Doc didnt say). Whatever diet you try. The most important aspect is to count your calories and your macros and BE CONSISTENT!

@Trooper307 7 месяцев назад

What about Virta Health and the claims of reversing T2D using a nutritional ketogenic approach?

@MexiRican661 5 месяцев назад

Im with Virta right now. Just a week in. It’s free with my job

@sassyherbgardener7154 3 месяца назад

I have a question, as I am just dumbfounded about this. About 4 years ago, I went on the keto diet and lost 45 pounds in about 4 months. It was great! I no longer had high blood sugar, high blood pressure, and pain from inflammation. I got off all meds and was feeling great. Well, over the last few years, I have not been eating low carb, and a lot of the weight has crept back. I started keto again in January of this year, and 3 months later, I have only lost 5 pounds!! I have been eating the same low carb foods, and in the same amounts as last time. I did not cheat one time!! What the heck is going on?? Has this happened to anyone else?? It's like keto no longer works for me! I hope someone can help me, as it has gotten depressing. Thank you.

@GotBangersforreal 6 месяцев назад

Keto for me was awesome!! After 4 days is very easy..

@DoctorODonovan 6 месяцев назад

That's great!

@javierdiaz6853 3 месяца назад

Curiously I only had weight cycling problems with low fat diets never with keto. And having 60 grams of carbohydrates from vegetables gives you enough fiber to avoid constipation at least for me. In summary I felt great with keto and my cholesterol and triglycerides count are very good.

@filiplaskovski9993 2 месяца назад

Ketosis truly truly shaved the weight off for me The first few weeks it’s true you feel moody and tired as your body craves glucose.. it does go away tho so keep going

@frankw9836 4 месяца назад

Since I started this keto my stomach hurts I can't sleep and feel sick and tired all the time

@annadavid9718 5 месяцев назад

Can i still lose weight if i start keto diet, but not exercise? I know everyone is different.... generally speaking.

@lorelwebber6435 5 месяцев назад

Yes just take out the 400 calls from what you consume. That way you can skip it. I do suggest some sort of activity for mental acuity not to lose weight but just keeping in great mind frame.

@josephprins1258 Месяц назад

If you do this you'll lose muscle mass. You should work out.

@EleriOnline 4 месяца назад

Great to see some actual scientific info about this diet (and its huge pitfalls!) from a doctor rather than a ‘keto bro’

@DoctorODonovan 4 месяца назад

Thank you so much for acknowledging this

@mishaboodhoo7526 7 месяцев назад

Keto allows loads and loads of fibres!! Eat as much low carb vegetables!! No agreed with everything you are saying!! All healthy fats allows!!

@sobekstephanie 9 месяцев назад

I’ve had friends rave about the Keto diet but I feel like it deprives your body of key nutrients.

@DoctorODonovan 9 месяцев назад

Yes that’s one of the drawbacks I discuss

@enibullaj3991 8 месяцев назад

@@DoctorODonovan what nutrients can you miss from greins and processed foods? 🤦‍♀️

@TURTWIG094 7 месяцев назад

No it doesn’t that’s only if you are doing dirty keto

@GotBangersforreal 6 месяцев назад

Vs American diet? Nothing but garbage!!! And still not getting nutrients

@GotBangersforreal 6 месяцев назад

Healthy fat ..I never ate so healthy before the keto..drink salt water with potassium and solves all he's negative topics.. I eat nothing but fiber on keto ..not constructive at all .. avocado..bacon eggs..nuts and veggies!! Th evil powers don't want you to know the truth about fasting and ketosis

@benhollohan9209 3 месяца назад

Can I reach ketosis on a carnivore diet?

@R2BMusicCH 2 месяца назад

Absolutely. Just avoid net carbs, pasta, bread, rice, sugar etc.

@JaimeLagos-lj9xs 4 месяца назад

*HyperKeto: hold my steak*

@R2BMusicCH 2 месяца назад

With a steakholder 😂

@W4TCH3R. 9 месяцев назад

I personally prefer eating healthy foods and Intermitting Fasting

@DoctorODonovan 8 месяцев назад

Thanks for sharing

@lorelwebber6435 5 месяцев назад

Keto for 3-6 weeks will allow beta cells to regenerate. Or so I read. Who the hell knows….

@nikthegreek640 4 месяца назад

Once you loose FAT , fk Keto , intermidiate fasting and all that.Unfortunally in the Ages of the Ages to stay lean and with energy you need to eat 5 times small meals ( BIRD FOOD MEALS) for sports and bodybuilding AKA Taperwear .... and not to be DUM AS FK withouth carbs. Like I am now to loose 10 kg pure Fat due to a 1 year car accident. I cant Drag my feet in the Gym with this Keto/Fasting no carb bullshit.