What is the Keto Diet and How Does It Work?

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If you’ve read any weight loss blogs or been on Youtube lately, you’ve probably come across the term Ketosis.

So, today we’re going to answer the question; what is the keto diet and how does it work? If you’ve never heard of Ketosis, well, this is basically a question about the benefits of a low-carbohydrate diet.

Let’s start with a basic fact of physiology; for many important parts of your body, glucose is the number one fuel. Brain, red blood cells, testes, and many others, will all shout for glucose without even looking at the menu. Glucose is normally created from carbohydrates.

However, sometimes there’s no carbs and so no glucose available. So your body had to evolve a way to replace glucose and avoid going into hypoglycaemia, where your blood sugar is dangerously low, leading to dizziness, loss of motor skills and eventually unconsciousness and death, which is not super fun.

There are two main ways for your body to deal with a lack of glucose.
One is gluconeogenesis, were glucose is created from a non-carbohydrate source like lactates, proteins or lipids.
And the other, the one we’re looking at today, is ketosis. This is where the liver converts fats into fatty acids and ketones.

Now, in the old days, before gyms, jogging groups and calorie counting apps, ketosis would mostly only occur at times of starvation or as part of certain illnesses.

Okay, now that doesn’t sound good but old diets were not a matter of choice, they were a matter of availability. Today, we get to choose what we eat. But, remember that illness thing; we’re going to come back to that for some fascinating research.

So, should you choose a keto diet? What does the research say?

The diet is generally defined as a strict 50g limit on carbohydrates per day. More than this and it’s unlikely ketosis will begin. Most keto diets are also mainly fat, sometimes up to 80%.

In comparison to other to other low-carb diets, a 2006 study from Arizona State University showed that there were no advantages to a keto diet over any others like Atkins or Paleo when it comes to weight loss.

As we’ve mentioned before on this channel, it’s calorie restriction that really makes the difference for losing weight and the only real advantage a low carb diet provides is that fats are a little more satiating than carbohydrates. Beyond weight loss, there are some very exciting papers on keto and how it relates to certain illnesses, as we mentioned before.

Firstly, it has been proven for almost a century, that diets similar to the keto, can dramatically reduce seizures from epilepsy. And it doesn’t end there.

There have been studies from Florida, exploring the benefits for Navy Seal divers and protection from the oxygen toxicity seizures they are sometimes susceptible to. Many other studies are looking at the effect on cancer growth.

The keto diet clearly slows the metabolism and this has been shown to slow the growth of even very aggressive tumours in rats. And there’s a handful of other research into various areas such as acne, Alzheimer's and Parkinson’s.

Is the Keto Diet Health Nerd Approved?
Yep. It’s certainly not for everyone, but the keto diet is a o.k. for a normal and healthy individual.

How long does it take to go into ketosis?
Well, it will take about 2 to 3 days to use up the reserves of glucose that you have, after which you will enter ketosis.

Finally, what happens if you break your carb limit?
If you go over the carb limit, you will stop the process but remember, as we said, this hasn’t been shown to affect your weight loss so, if that is your goal, it doesn’t really matter if you’re in or out of ketosis.

Thanks for watching, we’re always interested in any anecdotal evidence from our audience so please let us know if you’ve ever kicked the carbs and gone keto, and how that worked out for you. Hit subscribe for more scientific insight into your health and wellbeing from the Health Nerd, or just because you know we clap like excited school girls every time that subscriber count rises –it’s actually pretty tiring, but we do it anyway, you know, for the exercise.

[stefanhoover]

I used keto diet to go from 300 lbs to 180 lbs. Then regular healthy diet for the next 15 lbs down to 165. Keto is hard to stick to but very worth if you can.

[TheHealthNerdTV]

Hold on to your coffee mugs nerd family! This weeks video is on a highly requested topic: The Keto Diet! We will discuss what it is and how it works. Are any of you on the keto diet or interested in trying it? Let us know in the comments!

[PhantomCounty]

Unwittingly did a keto diet back in 2010 as part of a candida cleanse. It was INSANE! After three days without carbs or sugars I started losing weight like nothing. I was losing 4 - 7 lbs a day without any exercise! In 6 weeks time I went from 300 lbs down to 217, and felt better than I ever had! I highly recommend keto for anyone serious about losing weight!

[ArabianDa]

I'm on the ketogenic diet and I lost about 80 lb in around 6 months it's great all my chronic pain is gone away

[magicunicorn]

Pleeeease do a video about cheatdays/cheatmeals.
There are so many different opinions and I don't know what to believe.
So is a cheatday helpful, does it boost the metabolism? How often should I do a cheatday? Or can I destroy your whole diet? And what about cheatmeals?

That would be very helpful!

[Heretical_Theology]

After losing 70 lbs in just under two years, I lost an additional 30lbs doing a HFLC (tried keto but couldn't limit my carbs enough) Whole30 diet while doing intermittent fasting in 40 days. This stuff works.

[ishsaints]

@The Health Nerd
Where you at??? 🤓 it’s been almost a year dudes! We miss you

[ClaudiaJeanneMurrin]

Why do I feel like this video is less comprehensive than any other of your videos?

And where's the "rumor has it for every new subscriber" ending??

[Not_That_Chris]

I've been on keto for a week now and I feel amazing! My mind is sharp and clear, my energy levels are steady and don't rise and fall throughout the day. I'm sharp from sun up till sun down. I don't need to eat as often either because I'm simply not hungry as often. While all of these are enough of a reason to start keto I have found an unexpected benefit. I usually suffer with gas, bloating, and just a general feeling of discomfort in my digestive tract. However, now that I have cut out carbs, all of those symptoms have vanished! I don't know if this is a sign of gluten intolerance or whatever, but I have learned that carbs are NOT my friends. I even took last weekend off keto and splurged on some carbs and sure enough, my bloating, irritiability, and discomfort returned shortly after. Now that I started keto back up yesterday with a 20 hour fast and a good fatty meal, I'm good as new again.

[dmbpadfoot]

Yaayy! I asked for this a while ago! :D THANKS!

[jimhlee]

Been amazing for me. Dropped 40 lbs of fat and my pre diabetes/hyper tension. No more medications. I've also over came many modern health issues like, allergies, ED, low testosterone, better immune system, cleaner teeth and better sleep. All within 3 months after sistering for 15 years of medication.

[ameenahsf]

Ive been on a keto diet now for a week now and its so far the only thing that seems to have stopped my sugar cravings. Im trying it for 30 days and thus far i feel great! Glad its health nerd approved tho (i needed that stamp of approval to feel co fident 😉)

[clutchcargo]

Great vid - you get to the point- thx. I'm in ketosis right now - it works.

[BestgirlJordanfish]

God the keto diet has been a godsend. I'm 115 lbs now, started keto at 165 lbs five months ago.

I'm now closer to low carb or atkins over keto since I'm working on recomp these days, but if you feel stuck and want to get that weight needle moving, keto was an easy peasy lifesaver for me.

[Thefitty]

I'm so glad this diet is gaining more exposure ^^ this diet has really helped me when it came to weight loss and also gaining energy and stabilizing mood/anxiety in general. :)

[ananychaudhary]

Thank you health nerd you helped me can you make a video on BCAA when to take it and its effect on cardio and HIIT

[rubygrubbs]

I used keto and it helped me tremendously health and weight wise. I lowered my A1C from 5.8 to 5.4 and most my neuropathy symptoms have subsided.

[wolfkang]

Thanks a lot for another informative video, Health Nerd!
As far as I know, your videos on keto diet and intermittent fasting seem to go along with the other Youtube channels that I've been following. (Eric Berg's, Dr. Josh Axe's, and Thomas DeLauer's)
Just wanted to say that the information is backed up with good numbers of evidence.

I'm not sure if I've been on ketosis for sure, but I've been following principles of ketogenic diet for past 2 months and lost 20 lbs without any intense exercise or practices.
Well, the diet may not work for everyone in the same way, but I've been satisfied with the diet, following the principles in a moderated way for myself.

What I've done and had for past 2 months:
1. Eating less processed foods / sugar / soda / juice (checking nutrition facts at grocery stores for sure)
2. Thus drinking water, black coffee, unsweetened tea mostly
3. Eating salads with fatty dressing instead of sweet ones like BBQ sauce or honey mustard. (good and certified extra virgin olive oil + apple cider vinegar / blue cheese dressing / ranch are the dressings that I've had salads with)
4. I simply stir-fried vegetables with coconut oil, salt, and pepper. I usually pick 3 to 4 kinds among cauliflower, onions, carrots, cabbage, mushrooms etc.
5. Scrambled eggs with grass-fed butter (Kerrygold brand)
6. Avocado
7. Uncured bacon from Applegate
8. Omega 3 supplements
9. Mostly organic
10. Himalayan salt

So pretty much, while limiting carbs to a certain degree, I've enjoyed eating foods in a fatty, tasty way. I also did intermittent fasting, and I was totally okay while fasting, as I felt satisfied with the fatty meal I had and had no hunger/craving while fasting.

[josieyeboah]

This got A+ on my project because of this

[johnpuckett]

Been keto for about 4 months. 30lbs down (30 more to go). Energy levels are up. Pre diabetes numbers disappeared. My father is now starting the diet to control his type two diabetes. Wife just started 3 weeks ago to control endometriosis, which as of this week, her pain has significantly reduced. I can't praise this life change enough.