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How to do a Keto Diet: The Complete Guide: https://www.youtube.com/watch?v=sBw2rdwBfZE&t=2s
Full Beginner Keto Meal Plan: Exactly What to Eat: https://www.youtube.com/watch?v=Z15Z1-Og_pg
8 Side Effects of the Ketogenic Diet + How to Reverse Them: https://www.youtube.com/watch?v=JSRu3Ujualo
5 Habits that Are Skyrocketing Your Cortisol: https://www.youtube.com/watch?v=7JuHmP-Hg5g&t=171s
Are Love Handles Caused by Stress and Cortisol?: https://www.youtube.com/watch?v=uP0X33cViAI&t=75s
Why Low Carb Diets are Stressful to the Body – Thomas DeLauer
When you first start out on ketogenic diet, you can expect so many things to be a little bit whacked out. You can expect your hormones to be a little whacked out. You might be a little bit stressed out, and it all a natural response.
And I’ll tell you how to get through that, but I’m not just talking about like the keto flu. I’m talking about a legit stress response in the body simply because you’re switching gears. Now a lot of people will tell you that it’s because you’re going into starvation mode. They’ll tell you that, “Oh, you’re getting rid of carbohydrates so your body’s going into shock.”
That’s not the case at all. Your body is simply readjusting. I’m going to make some sense of all this, and I’m also going to make some sense of what happens later on in your keto journey that’s going to put your mind at ease a little bit.
So here’s what we want to talk about. When you first start a keto diet, some shifts occur. But it’s not because you’re starving. It’s simply because your body’s going through somewhat of a withdrawal phase.
If you’re coming off of carbohydrates and switching over to fat as a fuel source, of course your body is going to just be in shock. But let’s take a look at a study that might explain some things. It might put your mind at ease a little bit.
So this study was published in the Journal of Physiology and Pharmacology
Researchers put 8 volunteers on a control, mixed diet, or a ketogenic diet of equal energy content for 3 days
Before and after exercise, plasma beta-hydroxybutyrate (beta-HB), free fatty acid (FFA), and some hormone concentrations were determined
In comparison with the normal diet, the keto diet resulted in: an increased VO2 max, decreased respiratory exchange ratio an a shift of LT towards higher exercise loads
Resting bHB concentration was elevated to approx. 2.0 mM, and FFA to approx. 1.0 mM
Both the pre-and post-exercise levels of adrenaline, noradrenaline, and cortisol were enhanced, whilst plasma insulin concentration was decreased
So, in this instance, the first 3 days of keto did result in an increase in stress hormones
So let’s go ahead and let’s reference another study that takes a look at a longer tail look at people on the ketogenic diet.
Study – Metabolism
The problem with a lot of keto diet studies is that cortisol is infrequently measured, but this study showed no change in cortisol after six weeks of a well-formulated keto diet
Researchers (Volek) examined the effects of a 6-week carb-restricted diet on total and regional body composition and the relationships with fasting hormone concentrations
12 healthy normal-weight men switched from their habitual diet (48% carbohydrate) to a carb-restricted diet (8% carb) for 6 weeks and 8 men served as controls, consuming their normal diet
Subjects were encouraged to consume adequate dietary energy to maintain body mass during the intervention
Total and regional body composition and fasting blood samples were assessed at weeks 0, 3, and 6 of the experimental period
Fat mass was significantly decreased (-3.4 kg) and lean body mass significantly increased (+1.1 kg) at week 6
There was a significant decrease in serum insulin (-34%), and an increase in total thyroxine (T(4)) (+11%) and the free T(4) index (+13%
At the end of the 6 weeks, there were no significant changes in glucagon, total or free testosterone, sex hormone binding globulin (SHBG), insulin-like growth factor-I (IGF-I), cortisol, or triiodothyronine (T(3)) uptake, nor were there significant changes in body composition or hormones in the control group
Showing that once they were fat adapted, they didn’t have those big spikes in stress. Yet fat loss still occurred at a dramatic rate.
So anyway, I wanted to get this video out there so you can share it with your friends and family that might be nay saying the ketogenic diet.
As always, make sure you’re keeping it locked in here on my channel, and I’ll see you in the next video.