Keto Diet Theory Put to the Test

Summary

The video challenges the effectiveness of the ketogenic diet, focusing on the carbohydrate-insulin model of obesity. Although keto enthusiasts argue that reduced insulin leads to less fat storage and more fat burning, a study funded by the Nutrition Science Initiative found that body fat loss actually slowed on a ketogenic diet. While weight dropped due to water loss, the subjects lost more lean mass and retained more fat despite lower insulin levels. This result contradicted the theory, leading to the collapse of the initiative, despite its founders profiting from it.

Takeaways

• 💡 The keto diet theory suggests that reducing carbohydrates forces the body to burn more fat.
• 📉 While fat burning increases, it doesn't necessarily mean a greater reduction in overall body fat due to increased fat intake.
• 🔄 Low-carb advocates believed that reducing insulin would lead to less fat storage, but this theory was tested.
• 💰 Gary Taubes, a journalist, founded the Nutrition Science Initiative to validate the carbohydrate–insulin model of obesity.
• 🧪 A study funded by Taubes found that while participants lost more weight on a keto diet, most of it was water weight, not fat.
• 📉 Surprisingly, the rate of body fat loss slowed down on a ketogenic diet, contrary to the theory.
• 💧 The initial weight loss on keto was largely due to water loss, not a true reduction in fat mass.
• 💪 Participants lost lean body mass, including muscle, while on the ketogenic diet.
• 📊 Despite burning more fat, participants retained more fat in their bodies due to the higher fat intake on the keto diet.
• ⚠️ The carbohydrate–insulin model of obesity failed when experimentally tested, leading to the collapse of the Nutrition Science Initiative.

Q & A

What is the main claim of the carbohydrate-insulin model of obesity?

The carbohydrate-insulin model suggests that by reducing carbohydrate intake, insulin secretion decreases, which in turn leads to less fat storage. This theory proposes that even if someone eats more fat, less of it will be stored in the body, resulting in increased fat burning and decreased fat storage.

What was the goal of the Nutrition Science Initiative (NuSI) founded by Gary Taubes?

The goal of the Nutrition Science Initiative was to sponsor research to validate the carbohydrate-insulin model of obesity and prove that individuals could lose more body fat on a ketogenic diet compared to other diets.

How did the study, funded by the Nutrition Science Initiative, test the ketogenic diet theory?

Seventeen overweight men were placed in a metabolic ward for two months. For the first month, they were put on a typical high-carbohydrate diet (50% carbs, 35% fat, 15% protein), and for the second month, they switched to a low-carb ketogenic diet (5% carbs, 80% fat). Both diets contained the same number of daily calories, allowing researchers to observe the effects on body fat loss.

What were the initial results of the study in terms of body weight and fat loss?

Participants lost more weight quickly when switching to the ketogenic diet, going from losing less than a pound per week on the high-carb diet to losing 3.5 pounds in a week on the keto diet. However, much of this initial weight loss was water weight, and the rate of body fat loss actually slowed down.

Why did the ketogenic diet slow down body fat loss in the study?

Although participants burned more fat on the ketogenic diet due to reduced carbohydrate intake, they were also eating much more fat. This led to a situation where their bodies retained more fat despite burning more. The study concluded that the body's fat balance didn’t improve, and fat loss slowed.

What was the unexpected effect of the ketogenic diet on lean muscle mass?

The study found that participants lost more fat-free mass (lean mass) while on the ketogenic diet, which included muscle loss. In some cases, such as in CrossFit trainees, the vastus lateralis (a large quad muscle) shrunk by as much as 8% in thickness.

How did this study contradict the predictions of low-carb advocates?

The study showed that the ketogenic diet did not lead to accelerated fat loss, as predicted by low-carb advocates. Instead, it slowed fat loss and caused a reduction in lean mass, which is the opposite of what the carbohydrate-insulin model had proposed.

What does the phrase 'failed experimental interrogation' mean in the context of this study?

The phrase 'failed experimental interrogation' means that the study results did not support the hypothesis proposed by the carbohydrate-insulin model. The experimental data contradicted the claims of the model, showing that the ketogenic diet did not result in greater fat loss.

What happened to the Nutrition Science Initiative after the study results were published?

After the results of the study contradicted the carbohydrate-insulin model, the Nutrition Science Initiative effectively collapsed. Despite this, Gary Taubes and his co-founder received millions of dollars in compensation, according to their tax returns.

Why do some people believe the keto diet works despite its negative impact on fat loss?

Many people believe the keto diet works because of the immediate weight loss they see on the bathroom scale, which is primarily due to water weight loss. However, the actual fat loss rate decreases, which is not apparent just by looking at the weight on the scale.

Outlines

00:00

💡 Keto Diet Theory Put to the Test: A Scientific Breakdown

The theory behind the ketogenic diet is based on the idea that by drastically reducing carbohydrate intake, the body burns more fat, which would presumably lead to greater fat loss. However, this overlooks the fact that fat intake also rises significantly on a keto diet, raising questions about the overall impact on body fat balance. Proponents of the low-carb diet believe that less insulin secretion would reduce fat storage, leading to fat loss despite higher fat consumption. To validate this, journalist Gary Taubes, through the Nutrition Science Initiative, funded a study to test the carbohydrate-insulin model of obesity.

05:02

📊 Testing the Keto Diet Theory: Research Funded by Taubes

Gary Taubes, known for his controversial stance on low-carb diets, including his work 'What if It's All Been a Big Fat Lie,' spearheaded the research to prove that a ketogenic diet leads to greater fat loss. Despite the controversy surrounding his claims, Taubes gathered $40 million in funding for the Nutrition Science Initiative and hired NIH researcher Kevin Hall to conduct the study. Participants were placed in a metabolic ward for two months, first on a high-carb diet, then on a ketogenic one. Both diets had the same caloric intake to test if fat loss was greater under keto.

🤔 Surprising Results: Keto Diet Slows Fat Loss

The study, funded by advocates of the ketogenic diet, revealed unexpected results: switching to a ketogenic diet actually slowed fat loss. While weight loss appeared faster due to initial water loss, body fat loss decreased by over half. Researchers hypothesized that, without carbohydrates, the body shifted to burning protein for energy, leading to a loss of lean muscle mass rather than fat. This was a major blow to the carbohydrate-insulin model, as subjects lost more fat-free mass, including muscle, than fat on the keto diet.

📉 Keto Diet and Muscle Loss: A Closer Look at the Downsides

One of the side effects noted in the study was the significant loss of lean mass, particularly muscle. For example, CrossFit trainees on a ketogenic diet experienced an 8% reduction in the thickness of their leg muscles, specifically the vastus lateralis, the largest muscle in the quadriceps. While participants did burn more fat, the higher fat intake in their diet led to increased fat retention, despite lower insulin levels. This finding directly contradicted the predictions of keto proponents, showing that a ketogenic diet could result in more fat retention, not less.

🚨 Failed Experiment: The Collapse of the Carbohydrate-Insulin Model

The results of the study dealt a critical blow to the carbohydrate-insulin model of obesity, which had been championed by low-carb advocates. The ketogenic diet was shown to slow body fat loss and cause a loss of lean muscle mass, contrary to the predictions. As a result, the Nutrition Science Initiative, which had funded the research, collapsed. Before its dissolution, however, Taubes and his co-founder received millions of dollars in compensation, raising questions about the financial motives behind the initiative.

Keywords

💡Keto Diet

A diet that involves drastically reducing carbohydrate intake and increasing fat consumption to force the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. In the video, the keto diet is discussed in the context of whether it truly leads to greater fat loss compared to a regular diet.

💡Carbohydrate–Insulin Model

A theory that suggests reducing carbohydrate intake lowers insulin levels, which in turn decreases fat storage and accelerates fat loss. The video examines this model critically, showing that research failed to support it, despite being a foundational argument for low-carb diets like keto.

💡Fat Burning

Refers to the body’s process of oxidizing fat for energy. In the video, it is highlighted that while a keto diet increases fat burning, it does not necessarily lead to greater overall fat loss, as the increased fat intake counterbalances this effect.

💡Fat Mass vs Lean Mass

Fat mass refers to body fat, while lean mass refers to muscle and other non-fat tissues. The video discusses how subjects on a keto diet lost more lean mass (muscle) and less fat mass, undermining claims that the keto diet leads to superior fat loss.

💡Metabolic Ward Study

A controlled environment where researchers can strictly monitor participants' diets and metabolism. The video mentions a metabolic ward study where men were put on a keto diet, and the results contradicted the expectations of faster fat loss.

💡Water Weight

Weight that is lost or gained due to fluctuations in body water rather than fat or muscle. In the video, it’s explained that the initial rapid weight loss on the keto diet was largely due to water loss, not actual fat reduction.

💡Insulin Secretion

The process by which the pancreas releases insulin in response to blood sugar levels. The carbohydrate–insulin model suggests that lower insulin secretion should reduce fat storage, but the video shows that the keto diet’s lower insulin levels did not result in greater fat loss.

💡Nutrition Science Initiative

A research organization founded by Gary Taubes to test the carbohydrate–insulin model and low-carb diet theories. Despite funding the study, the initiative's results failed to prove the keto diet's superiority, and the initiative collapsed.

💡Gary Taubes

A journalist and proponent of low-carb diets, known for advocating the carbohydrate–insulin model. Taubes funded research to prove the keto diet’s effectiveness, but the study he sponsored showed the opposite result, as discussed in the video.

💡Kevin Hall

A researcher from the National Institutes of Health (NIH) who was contracted to conduct a study testing the effects of the keto diet. His findings, which are featured in the video, showed that the keto diet slowed fat loss, contradicting the expectations set by its proponents.

Highlights

The ketogenic diet forces the body to burn more fat by reducing carbohydrate intake, but this is often misinterpreted as more fat loss.

On a ketogenic diet, fat intake significantly increases, complicating the overall body fat balance.

The carbohydrate–insulin model of obesity suggests less insulin leads to less fat storage, supporting the idea of greater fat loss with more fat intake.

Gary Taubes founded the Nutrition Science Initiative to validate the carbohydrate–insulin model and promote low-carb diets.

Taubes’ earlier work, including the controversial New York Times article 'What if It's All Been a Big Fat Lie,' argued for the Atkins diet, which focuses on low-carb, high-fat intake.

Some researchers accused Taubes of misrepresenting their studies to support his theories.

The Nutrition Science Initiative raised $40 million to test the hypothesis that a ketogenic diet could result in more fat loss.

A study funded by the initiative, led by NIH researcher Kevin Hall, tested the ketogenic diet on overweight men in a controlled metabolic ward setting.

Both diets in the study had the same calorie count, but switching to the ketogenic diet slowed body fat loss, contrary to expectations.

While weight loss appeared greater on the ketogenic diet, most of the initial weight loss was water weight, not fat.

The study showed that the ketogenic diet caused subjects to burn less fat and lose more lean mass (fat-free mass), such as muscle.

An 8% reduction in the leg muscles of CrossFit trainees was observed during a ketogenic diet.

The low-carb theory was experimentally falsified, showing that increased fat intake led to more fat retention, even with lower insulin levels.

The carbohydrate–insulin model failed experimental validation, leading to the collapse of the Nutrition Science Initiative.

Despite the initiative's failure, its founders, including Taubes, reportedly earned millions in compensation.

Transcripts

"Keto Diet Theory Put to the Test"

When you don’t eat enough carbohydrates,

you force your body to burn more fat.

However, this rise in fat burning

is often misconstrued as a greater rate

of net fat mass reduction on the body.

But that ignores the fact that on a ketogenic diet

your fat intake shoots up as well.

The question is what happens to your overall body fat balance.

You can’t empty a tub by widening the drain

if you’re cranking up the faucet at the same time.

Low-carb advocates had a theory, though,

the so-called carbohydrate– insulin model of obesity.

Proponents of low-carb diets, whether a ketogenic diet or

a more relaxed form of carbohydrate restriction,

suggested that the decreased insulin secretion

would lead to less fat storage;

and so, even if you were eating more fat,

less of it would stick to your frame.

So, we’d be burning more and storing less,

the perfect combination for fat loss—

or so the theory went.

To their credit, instead of just speculating about it,

they decided to put it to the test.

Gary Taubes formed the Nutrition Science Initiative

to sponsor research to validate the carbohydrate–insulin model.

He’s the journalist who wrote the controversial

2002 New York Times Magazine piece

"What if It's All Been a Big Fat Lie,"

which attempted to turn nutrition dogma on its head

by arguing in favor of the Atkins diet

with its bunless bacon cheeseburgers

based on the carbohydrate– insulin model.

(Much of Nina Teicholz’s book, "The Big Fat Surprise",

is simply recycled from Taubes’s earlier work).

In response, some of the very researchers Taubes cited to support

his thesis accused him of twisting their words.

“The article was incredibly misleading,” one said,

“I was horrified.”

"He took this weird little idea

and blew it up, and people believed him," said another.

"What a disaster."

It doesn’t matter what people say, though.

All that matters is the science.

Taubes attracted $40 million in committed funding

for his Nutrition Science Initiative to prove to the world,

you could lose more body fat on a ketogenic diet.

They contracted noted NIH researcher

Kevin Hall to perform the study.

Seventeen overweight men were effectively locked

in what’s called a metabolic ward for two months

to allow researchers total control over their diets.

For the first month they were placed

on a typical high carbohydrate diet

(50% carbohydrate; 35% fat; 15% protein),

and then they were switched to a low-carb ketogenic diet

(only 5% of calories from carbohydrate; 80% fat) for the second month.

Both diets had the same number of daily calories.

So, if a calorie is a calorie when it comes to weight loss,

then there should be no difference in body fat loss

on the regular diet versus the ketogenic diet.

If Taubes was right, though,

if fat calories were somehow less fattening,

then body fat loss would become accelerated.

What happened instead, in the very study funded

by the Nutrition Science Initiative,

was that body fat loss slowed upon switching

to the ketogenic diet.

Wait…why do people think the keto diet works

if it’s actually slowing fat loss?

Well, if you just looked at the readings on their bathroom scales,

the ketogenic diet would seem like a smashing success.

They went from losing less than a pound a week

on the regular diet in the two weeks before they switched

to losing three and a half pounds within seven days

after the switch to the ketogenic diet.

But what was happening inside their bodies

told a totally different story.

Their rate of body fat loss was slowed by more than half.

So, most of what they were losing was just water weight.

(The reason they started burning less fat on a ketogenic diet

was presumed to be because without the preferred fuel,

carbohydrates, their bodies started burning more of its own protein.)

And that’s exactly what happened.

Switching to a ketogenic diet made them lose less fat mass

and more fat-free mass; they lost more lean mass.

That may help explain why the leg muscles of CrossFit trainees

placed on a ketogenic diet may shrink as much as 8 percent.

The vastus lateralis is your biggest quads muscle in your leg,

shrunk in thickness by 8% on a ketogenic diet

Yes, the study subjects started burning more fat

on the ketogenic diet, but they were also eating so much more fat

on the ketogenic diet that they ended up retaining more fat

in their body despite the lower insulin levels.

This is “diametrically opposite” to what the keto crowd predicted,

and this from the guy they paid to support their theory.

In science-speak, the carbohydrate–insulin model

“failed experimental interrogation.”

In light of this “experimental falsification” of the low-carb theory,

the Nutrition Science Initiative effectively collapsed….

but, based on their tax returns, not before Taubes and his co-founder

personally pocketed millions of dollars in compensation.