The New Yale University study Good and Bad of Keto Diet

The speaker, Dr. Ahmed Ergin, discusses the pros and cons of the keto diet. He explains that the diet can help with weight loss and improve blood sugar control for those with insulin resistance or diabetes. However, he also warns of nutrient deficiencies, the "keto flu" during the initial transition phase, and the difficulty of sustaining the diet long-term. He mentions a study that suggests the diet may alter the body's fat-burning routine and lead to diabetes and obesity if followed for too long. He advises doing research and consulting with a doctor before trying the diet. The speaker emphasizes the importance of listening to your body and getting necessary nutrients while following any dietary plan. He ends with a reminder to have a sense of humor and not take everything too seriously, except for carb intake. testing testing the good and bad of the keto diet should you do it oh man the keto diet we keep coming to that right if you haven't heard about it yet I'm sure you did then let me enlighten you just a little bit and but before that of course who am I I am dr. Ahmed Ergin I'm an endocrinologist of a diabetologist a metabolism expert I help people with insulin resistance diabetes and weight loss so this diet is a high-fat low-protein low-carb diet it's taken the world by storm it's a huge economy now I mean literally every other person on my Instagram feed is now a keto eater or they claim so well if everybody was a keto eater and it was so great there will be no diabetes and everybody would be freaking healthy right well that's not the case let's talk about that so what are the long-term effects of this diet right is it all good are there some bad consequences too well I did my research or should I say PubMed did by the way PubMed is the Google for scientific research so if you are searching for something go to PubMed okay P-U-B-M-E-D now here's what I found with a touch of humor of course yeah the good stuff let's talk about this weight loss let's start with that obvious right a keto diet can definitely help you lose weight and fast by cutting out carbohydrates your body is forced to burn fat for energy instead of glucose simple right well that results in a state called ketosis where your body produces ketones which are then used as a fuel now what about insulin resistance for those struggling with insulin resistance or diabetes a keto diet may be beneficial especially in the beginning now the low carbohydrate intake reduces the need for insulin and can improve your blood sugar control great right what else it does keto diet can reduce your inflammation some studies have shown that a keto diet can reduce inflammation markers in your body potentially benefiting those with chronic inflammatory conditions that's also great now let's talk about the bad side of keto diet so nutrition or nutrient deficiencies now since the keto diet restricts many food groups it can actually lead to nutrient deficiencies if not planned carefully and in reality who plans their diet very strictly if that was the case we wouldn't have diabetes or insulin resistance to begin with if you were so obsessed with our diet right now for example cutting out fruits and whole grains means missing out on essential vitamins and minerals you also get the keto flu when you first start a keto diet your body may go through a transition phase which may last three days to three weeks where it adapts to using fat as a primary source of energy this can cause symptoms like headaches fatigue irritability so if you are working and you're busy you don't want to get fired because you're irritable you know those are the things you have to also consider when you're on that keto flu unless you want to take some two weeks off and you know take that time for being in a flu kind of state you know then you're good except that flu is not contagious so you're good now what is the third problem with the keto diet it is very hard to sustain so let's be real here the diet that restricts carbs can be pretty difficult why because more than 50% of what humans typically eat have some sort of carb and it's our primary source of energy the glucose you know our glucose runs on our brains runs on glucose what's the evidence well if your sugar goes down to 50 or 40 depending on you know your history sometimes down to 30 or 20 you will be disabled well let's say you're in a keto diet you take some insulin your blood sugar goes down to 30 can you survive that I don't think so so basically you need glucose and your body has to run glucose yes your body turns everything into glucose from fat to protein etc you will still maintain that glucose but if you are having healthy carbs that will not spike your blood sugar that is still not unhealthy for you if you're already insulin resistant anything can spike your blood sugar or your insulin so for super insulin resistant people starting a keto diet in the beating for a while is a great idea actually so what else can happen you can have a lot of cravings people are going to be eating munching on the foods that you loved at one point in time and you will be like driving yourself nuts now here is a very nice study from Yale most of you know the Yale University right published in January 20 and in the issue of nature and metabolism now this smarty-pants researchers discovered something intriguing about the keto diet it turns out that's very important it turns out that this diet messes with body as usual fat-burning routine and it tricks it into munching on the good stuff now what do you want me by that you see when the diets low-carb content reduces the glucose levels right it's like a fake out of a starvation situation the body shift gears and starts breaking the fat producing these fancy chemicals called ketone by the body's to power itself up now one thing that I forgot to mention about the keto diet your mouth will stink from keto breath and you need to stay away from like at least three or four feet from people if you're on keto diet if you want to have a meaningful conversation now so they don't run away right so when that happens though when the keto diet kicks in and you know you're on the ketosis mode these super cool cells called gamma Delta T cells going to superhero mode fighting of diabetes inflammation making your metabolism go whoosh okay even mice showed lower blood glucose levels less inflammation after a week on this diet but hold on there is a plot to there is a plot twist if the mice that they studied stayed on this high-fat lower-carb party for too long things went haywire haywire now what happened was they started storing fat instead of burning it which led to diabetes and obesity anyway so talk about a total bummer right I explained about this before in your Nikita diet that's great initially all these good things happen but later your body turns into a carb-resistant state where you almost become dependent on this diet where anytime you eat any little carb will blow your blood sugar up like a nightmare and you will not be able to tolerate any carb whatsoever it's like going on steroids full-time for the rest of your life that you come off the steroids you're gonna feel miserable same thing applies here so what happens those protective gamma cells also that were the heroes like I told you about like how it helps your body to clean up and all that they vanished into thin air when the mice stuff themselves silly with all the keto diet now here's the catch we can't just rely on the mousy tails right we still need some real-deal long-term studies I hear you some of you already typing comments on this a rat study we are not rats that are lit up well most of the data comes from the rats so and if the keto benefits are so real that's great you know but we need to hang tight folks the saga continues so what's the verdict like with like with any diet there are pros and cons to this diet maybe good for some people it is definitely good for short term it definitely has problems with it like including the keto flu or keto breath it may be beneficial for some individuals especially when you first get diagnosed with diabetes or let's say you go out for some vacation you eat all those carbs you come back you may want to go on a keto diet to kind of clean your body out so in that way it works out ultimately it is important to listen to your body and make sure you are getting all the necessary nutrients while following any dietary plan so here in a keto diet you have to be very careful about keeping your electrolytes and your vitamins together so we have diet vitamin which will provide you all the vitamins you need but you may need extra potassium as well because that's what happens when you are on keto diet but remember just have a little sense of humor about all of this after all we are all human and we can't resist a good slice of pizza every now and then and just to make sure that if you're on keto diet it's gonna be have to be keto friendly because as you know when you're in a long-term keto diet that pizza that wouldn't spike your blood sugar as much now will do that so if you're thinking about trying out the keto diet I would say do a lot of research and consult with your doctor before you jump into it don't forget to laugh along the way because life is too short my friend don't take everything so seriously except for maybe your carb intake so stay healthy friends so thanks for watching I will see you in the next video remember to share and like this video