Why Is Keto So Good For Weight Loss?
Summary
TLDRDr. Mike discusses why the keto diet is effective for weight loss, highlighting four key reasons: it reduces junk food consumption, may suppress appetite in some individuals, simplifies food choices, and leads to rapid water weight loss initially. While keto can be a great option for certain people, it isn't for everyone. He also emphasizes the importance of transitioning out of keto gradually to avoid overeating when reintroducing carbs. Keto can work well if it fits your lifestyle, but a balanced diet might offer better long-term results for athletic performance and muscle retention.
Takeaways
- 🍕 **Reduced Junk Food Consumption**: The ketogenic diet works well for weight loss because it naturally limits junk food options, which are typically high in carbs.
- 🍽️ **Appetite Suppression**: Some individuals experience a decrease in appetite when on a keto diet, leading to fewer calories consumed.
- 🥗 **Simplicity and Consistency**: Keto's straightforward nature makes it easier to adhere to, which can result in consistent calorie intake and weight loss.
- 💧 **Initial Water Weight Loss**: The diet can lead to a significant initial weight loss due to reduced water retention, which can be motivating.
- 🏋️♂️ **Not Ideal for Muscle Growth**: For those seeking to build or retain muscle, a more balanced diet with sufficient carbs might be more effective than keto.
- 🥑 **Customization for Sustainability**: To make keto sustainable, it's important to have a variety of keto-friendly food choices that suit individual preferences.
- 🚫 **Not One-Size-Fits-All**: Keto may not work for everyone, especially those who struggle with hunger or find the food restrictions too limiting.
- 🍕 **Exiting Keto Strategically**: To avoid regaining weight after a keto diet, it's crucial to reintroduce carbs gradually, starting with fruits and vegetables.
- 🔄 **Cycling On and Off Keto**: For those who find success with keto, it can be a useful tool for weight loss cycles, with careful planning for entering and exiting the diet.
- 🌾 **Incorporate Healthy Carbs**: After a keto diet, integrating healthy carbs like whole grains and fruits can help maintain weight loss and provide necessary nutrients.
Q & A
Why does the keto diet seem to work well for weight loss?
-Keto works well for weight loss primarily because it eliminates high-carb junk food from the diet, which is a major contributor to weight gain. When carbs are removed, it's harder to overeat junk food, leading to fewer calories consumed.
How does reducing carbohydrate intake affect hunger for some people on keto?
-For some people, reducing carbohydrate intake leads to appetite suppression. These individuals may feel less hungry after a few days on keto, making it easier to consume fewer calories.
Why do people initially experience rapid weight loss on keto?
-The initial rapid weight loss on keto is mainly due to the reduction of body water. Carbohydrates retain water in the body, so when carb intake drops, people lose water weight quickly, which can act as a motivational boost.
What is a common mistake people make when transitioning off a keto diet?
-A common mistake is reintroducing carbs too quickly, which can lead to overeating and weight gain. The right approach is to gradually add in fruits, vegetables, and whole grains to avoid bloating and excessive calorie intake.
Why is keto considered a simple and effective diet for some people?
-Keto can be simple because it limits food choices, making it easier to stick to a consistent eating plan. This straightforwardness can lead to regular calorie consumption and ultimately, weight loss.
Does keto work for everyone?
-No, keto doesn't work for everyone. Some people may experience increased hunger or low energy levels on keto, and if there's no appetite suppression, they may not achieve desired results.
What are the key factors to making keto work effectively?
-The key factors for keto's success include appetite suppression, limiting junk food, maintaining a calorie deficit, and staying consistent with the diet plan. These help keep weight loss on track.
What challenges do people face when exiting the keto diet?
-When exiting keto, the main challenges are managing cravings for high-carb foods and avoiding overeating. If not done strategically, returning to carbs can lead to rapid weight regain.
How can someone strategically transition out of a keto diet?
-To transition out of keto, it's recommended to start with green vegetables, followed by fruits, and later, small portions of grains. This gradual process helps the body adjust without overeating.
What is a limitation of the keto diet compared to more balanced diets?
-A limitation of keto is that it may not be ideal for optimal athletic performance or muscle growth. Diets with balanced carbohydrate intake can support higher energy levels and muscle retention better than keto.
Outlines
🍽️ Why Keto Helps with Weight Loss
Dr. Mike begins by explaining why the keto diet is effective for weight loss. He highlights how cutting out carbs greatly reduces junk food options, which are high in calories and contribute to weight gain. Without junk food like pizza, chips, and sodas, people tend to eat fewer calories overall. This is one of the primary reasons keto leads to weight loss.
🥩 Appetite Suppression on Keto
Keto can lead to appetite suppression for some people, helping them eat less and lose weight. This effect isn't universal, but for those who experience it, it can be a key factor in success. Dr. Mike suggests giving keto a week or two to see if it reduces hunger. If it does, sticking to the diet can lead to sustainable weight loss; if not, keto may not be the right choice.
📋 Simplicity of Keto Diet
The keto diet offers simplicity and consistency, making it easier for people to stick to. The limited food choices help people develop a routine, often leading to a calorie deficit. Without the temptation of carb-heavy foods, keto dieters tend to follow a predictable meal plan, which contributes to their weight loss success.
💧 Rapid Initial Weight Loss: Water Weight
One of the immediate effects of keto is the loss of body water, which can lead to rapid weight loss in the first week or two. This is due to reduced carbohydrate and salt intake, which both cause the body to hold onto less water. While this weight loss is not fat, it can provide a motivational boost for those starting the diet.
⚖️ Keto for Fat Loss vs. Balanced Diets for Performance
Dr. Mike contrasts keto with balanced diets, noting that while keto can be great for fat loss, a more balanced diet with adequate carbs is better for muscle growth, energy, and athletic performance. Keto can be effective for many people, but it's not the best choice for those aiming for peak physical performance or muscle retention.
🍕 Challenges with Exiting Keto
Exiting the keto diet can be challenging, especially when reintroducing carbs. Dr. Mike warns that after keto, indulging in carb-heavy foods can lead to overeating and rapid weight gain. To avoid this, he suggests a gradual reintroduction of healthy carbs like fruits, veggies, and whole grains, to stabilize weight and prevent cravings.
🛤️ Transitioning from Keto Back to Normal Eating
The key to successfully transitioning out of keto is to do it gradually. Dr. Mike recommends reintroducing carbs slowly, starting with low-glycemic foods like fruits and vegetables, and then adding grains. This process can take one to four weeks, allowing the body to adjust without sudden weight gain or negative side effects. Easing out of keto helps maintain weight loss while incorporating a more balanced diet.
💡 Keto's Flexibility and Strategic Use
For those who find keto effective, Dr. Mike encourages its strategic use in cycles—switching between keto and a balanced diet based on weight goals. He highlights that keto can be a powerful tool for losing weight, as long as it's approached with proper off-ramping and reintroduction of healthy carbs. Keto, when done correctly, can be both sustainable and effective.
Mindmap
Keywords
💡Keto
💡Carbohydrates
💡Appetite suppression
💡Junk food
💡Caloric deficit
💡Water weight
💡Simplicity of keto
💡Transitioning off keto
💡Calorie-dense foods
💡Balanced diet
Highlights
Keto works well for weight loss due to significantly reducing junk food options, which are typically high in carbs.
Junk food like pizza, ice cream, and soda, all have high amounts of carbs, and removing them from your diet helps people lose weight.
Some people experience appetite suppression on keto, making it easier to eat less and sustain calorie deficits.
For those who experience appetite reduction on keto, it's crucial to leverage this effect to sustain lower calorie intake.
Keto simplifies meal choices, limiting food options and leading to more consistency, making it easier to stick to a daily calorie deficit.
Initial rapid weight loss on keto is often due to water loss, as carbohydrate and salt intake are reduced.
The significant early weight loss in keto provides strong psychological motivation to continue with the diet.
Keto may not be optimal for muscle retention, athletic performance, or muscle growth compared to more balanced diets with carbs.
Keto is a great option for fat loss if appetite suppression and food restriction work well for an individual.
For those who don't respond well to keto, it’s suggested to try other balanced diets with controlled calories and increased activity.
Exiting keto should be done strategically, slowly reintroducing carbs through low-glycemic options like fruits and whole grains.
People often overeat when transitioning out of keto, especially if they reintroduce carb-heavy foods too quickly, leading to weight gain.
The key to transitioning out of keto successfully is to gradually add carbs back into the diet while monitoring how the body responds.
Keto can be a repeated process: after losing weight, one can reintroduce carbs, and if desired, go back to keto for further fat loss.
If keto works for an individual, it can be a powerful tool for weight loss when combined with a structured transition plan to maintain results.
Transcripts
hey folks Dr Mike here for Anan
periodization I have a question for you
why does keto seem to work so well for
weight loss in fact it does and I can
think of a few reasons and I can think
of a few ways to make keto better for
yourself that if you're into it for
weight loss you can get even better
results with fewer downsides fewer
inconveniences so why does keto work so
well there are four good reasons one is
that if you switch to keto which means
cutting out almost or pretty much all
carbs your junk food options become very
reduced and the way that most people get
fatter and stay fatter is they eat a lot
of junk let's go through a quick list of
junk pizza ice cream cookies cakes
candies cheeseburgers pastas Chinese
food soda need I go on potato chips
which one of those food or food groups
or food types did not have a ton of
carbs in
it all of them have a ton of carbs in
there so if you say I'm keto and you're
a regular person most people who do keto
are just regular folks not super into
lifting or anything like that they look
around the food they're allowed to eat
and it turns out that none of it's very
junky and junk food isn't somehow toxic
or kills you in some weird way some of
it is some preservatives which aren't
ideal for your health but it's a really
small thing the real kicker with junk
food is that it's so delicious and so
packed with calories you're going to end
up eating a lot of it and that's going
to confer so many calories you're going
to gain weight you're going to eat more
calories than you actually burn but when
you switch to keto I mean what you
eating them calories with dog what you
cheating on chicken breast and olive oil
and nuts and fatty meats and how much of
that can you eat until you're like n I'm
full because junk food is almost
entirely off limits for keto that is one
of the number one reasons why people who
do keto often get a lot of weight loss
because they're able to excise junk food
essentially completely from their diet
or almost completely for months on end
because it's cause number one of weight
gain and failure to lose weight when it
leaves you just lose weight like crazy
number two some people not all get an
appetite lowering effect from reducing
the carbohydrates and switching to a
mostly protein and fat diet that's not
dependably true for most people but some
people have a really awesome response
where after a few days of eating very
few carbs they're actually just not that
hungry combine that lack of hunger with
the fact that keto doesn't exactly offer
the tastiest junk food choices and
you're just eating less food and eating
less food is absolutely the number one
key ingredient to almost every fat loss
diet that's ever successful so if you
are one of these people you can have
great success with keto and almost
everyone that has great success with
keto and don't worry they'll be in the
comment section telling us about how
great keto is and they're not wrong
those are the people who have the
genetics that take their appetite and
reduce it when they switch to keto some
people it just makes them extra fucking
hungry they'll never see them espousing
keto cuz they failed every time they
tried it so so if that is an effect for
you my recommendation is give it a week
or two in the first week you could be
kind of recovering from your carb
withdrawal and you just want more cars
but after a week or two you might get a
very lowered appetite sensation and
that's really awesome use that to keep
your calories low and constrainted eat
keto and you lose a bunch of weight if
after a few weeks you're still ravenous
uh maybe it's not for you next keto can
be really straightforward that because
it constrains your choices you end up
having just Dependable choices
throughout the day that you can lean
into and eat and that regularity that
consistency prescribes a similar amount
of calories over each day and if you're
at a deficit which you probably are on
keto cuz it's really hard to eat enough
calories when you take out carbs
entirely you end up being successful so
you might have a keto bar or two you eat
for breakfast you might have some eggs
and chicken you eat for lunch you might
have some lean steak and some veggies
and some mushrooms or something you eat
for dinner and that's kind of like what
you stick to you're not apt to go and
try to find all kinds of tasty crazy
foods with pasta this and macaroni that
because that's all off limits and
because keto can be really simple to
stick to and if you want a snack you
know you eat some nuts or something like
that because keto is so straightforward
and the food choices are so limited you
can make a Keto Plan for yourself that's
actually really just not complicated and
because it's not complicated you can
adhere to it better because you adhere
to it better you get the results for the
entire time that you're doing it lastly
Point number four there is a sense in
which keto works well to lose weight
which is really fat but keto also has
this magical effect of getting right
into a diet because it lowers your body
water tremendously carbohydrates plus
the salt intake that is occurring
anytime you eat junk food those two
things together bring in tons of water
with them carbs and salt and when you
start doing keto you lose your
intramuscular carbohydrate stores they
get severely reduced severely
substantially it's not a bad thing and
your salt intake generally also falls
considerably what ends up happening is
you lose 5 10 sometimes 15 lbs in the
first week or two mostly off of body
water reducing that obviously is going
to come back when you start eating carbs
and salt and regular food again but that
initial huge loss of weight can act as a
mega inspiration and potentiator for you
mentally to keep going because if you
start a diet you lose like a pound in
the first week and then you gain half a
pound in a second you could be like man
fuck this I'm out but if you start a
diet and after 8 days you've lost N9
pounds you're like
bro what I'm in and then the next 8
weeks you might not lose 9 lbs every
week you'll probably lose more like one
or two but because you started off big
and then you kept going kept going kept
going kept going that initial
inspiration just leads you all the way
through then you get the mini gains on
the way and it's just more than enough
so it's a cool situation it's not a bad
thing you just have to understand that
it's not all fat at first don't expect
it to continue to lose 5 pounds every
week or something like now if you want
the optimum results for muscle growth
for muscle retention for your best lean
physique for energy for athletic
performance doing a more balanced diet
that has enough carbs to do what you
need to do with your body at the highest
level a diet like the RP diet coach app
can prescribe to you you will get better
results than with keto but if you
respond well to keto if you get that
appetite suppression effect if you
actually can do keto in a way that's
sustainable which means you have good
food choices around that you can make
around keto you can do keto and it works
absolutely great it's not ideal by a
small few percentage points but as long
as you're not trying to compete and
bodybuilding or something or be the best
athlete you can be or have the ripped
most chiseled physique keto is a great
option if it works for you but if it
doesn't work for you remember it's not
magical if you trying to cut the carbs
and it never works you get crazy hungry
you get crazy low energy there's no
appetite suppression ever and the the
food Choice restrictions are really
limiting and you hate your life
stop trying keto at least for a bit try
something like the RP diet coach app try
something just regular eating good
highquality healthy food lower your
calories increase your activity and
you're going to get amazing results
because keto isn't for everyone but for
the people it works it works
great what do you get when PhD sport
scientists collaborate with Pro
bodybuilders the most effective muscle
growth training app ever
made get yours now one last thing if
you're going to try keto there are two
stumbling blocks in keto one is the
people who don't do the diet properly or
who it's not for and they fail at the
very beginning first two weeks the next
stumbling block and the last one with
keto is when people exit out the other
end unless you're saying to yourself
you're never going to eat pizza and
pasta and rice and cookies ever again
which in that case like good job you
joined a cult and they don't let you
have any fun cuz only God is fun now and
God's just a nickname for the leader who
odley has a lot of female companions
that are underage typical cult shit my
man no wait wait that's bad if you're
not an ult you probably plan on after
your keto diet returning back to a more
normal yet maybe lower carb yet maybe
more healthy but some normal Foods the
problem is is if you have a slice of
pizza after a keto diet the carbs taste
so good you end up having 10 slices you
get bloated you get a headache you gain
10 lbs you're pissed and you're like
what the fuck and you go back to keto
but then you're hungry again and you're
like there's a transition phase and am I
really just going to live the rest of my
life in keto it's a bad deal the way to
exit keto is strategic here's how you
would do it first when you do keto make
sure you have plenty of lean proteins
plenty of healthy fats and I recommend
always or almost always in every meal a
good serving of green veggies they don't
have a lot of calories they have barely
any carbohydrate at all the fiber and
the micronutrients are awesome if you
don't have those in there you should but
if you don't layer them in first for a
week or two after the end of your keto
diet when you lost as much weight as you
think you can lose for that period it's
really getting annoying and tiring and
hard the next few weeks layer fruits in
just fresh fruit they have very few
carbs the carbs are almost always
insanely low glycemic so they don't
crazy spike your blood sugar you're not
going to get this insane like lack of
energy and lethargy that you get to have
when carbs re-enter the system you're
going to be buzzing everything's going
to be feeling great if that feels good
for a week or two or three try to
reintroduce small amounts of grains some
whole grain pasta some brown rice some
quinoa some shit like that some beans
once you got veggies in there and you
got fruit in there in most meals of the
day and some grains man you're not keto
anymore you're eating plenty of
carbohydrate raise the amounts of those
as you see fit to fit your lifestyle
choices your preferences and make sure
your body weight is stable and all of a
sudden you're successfully out you're
off- ramped from keto and everything's
going just fine and now you're eating
carbs but they're healthy carbs that
right there should form the core of your
diet from there on out and then if you
want to eat some BS on the weekend some
pizza some chips great but now because
you're used to carv it's not going to
cause you to gain a ton of pounds just a
few pounds and then after a few days of
the next week when you're eating clean
again it goes back to normal and
everything's great and then if you ever
want to try keto again to lose some more
weight well you take out the grains you
take out the fruits you leave in the
veggies you start keto a few weeks later
you feel amazing again keto low appetite
you do that for another 8 to 10 weeks
you get all your results and then you
ease back out with veggies fruits whole
grains and then normal foods and that
ease out period in total can be a week
and it can be four weeks long only
continue to add in carbs as the carbs
you have in make you feel good and
energetic and calm and at peace and your
digestion feels good don't just like add
in veggies one day next day add in
fruits next day add in whole grains the
day after have a whole pizza that's too
fast ease in take your time and you can
ease into keto and ease out of keto and
then keto works really well and if it
works for you it's super recommended
it's super healthy it's super awesome
and I encourage your best results folks
thank you so much for tuning in see you
next time
oh
[Music]
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