“Why Do Low Carb Diets Work?”, is a really interesting question, especially when it comes to losing weight. The really simple answer is that in the absence of carbohydrates our body has to look to its own fat stores to provide energy.
But there is more to it than that…
In this video, I’ll explain:
1. How low carb diets reduce insulin production in the body
2. How our hunger is reduced on a low carb diet
3. How low carb diets give us a metabolic advantage
4. How low carb diets might help with food addiction.
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RESOURCES
📊 Randomised Controlled Trials Comparing Low-Carb Diets Of Less Than 130g Carbohydrate Per Day To Low-Fat Diets Of Less Than 35% Fat Of Total Calories:
📊 Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial:
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CHAPTERS
Intro – 0:00
Why Do Low Carb Diets Work – 0:54
Reduce Insulin Levels – 3:17
Insulin Resistance – 5:34
Reduced Appetite – 6:13
Metabolic Advantage – 9:10
Food Addiction – 10:00
Conclusion – 10:55
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IMPORTANT: The content in this video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly with respect to any symptoms that may require diagnosis or immediate medical attention. Due to the variance of individuals’ lifestyles and bodies, the methods elaborated on in this video are not guaranteed to produce your desired result; therefore, the author does not assume any liability to any party for any loss, damage, or disruption caused by the choice to implement any of the following health strategies.
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Less white carb sugar does help, but in the end you need to understand how your body works. There might be a reason why fruits and vegetables are high in carbohydrates… its probably because animals and people need it to function properly. Your brain alone consumes a lot of carbs, no matter the family of sugar, just needs it, to keep its base synapses running. It is a very demanding organ.
I have tried every diet under the sun. None of them work, at least, not in the long term.
thank you. Ive been on low carb diet for a week now i am a food addict . i was 345 pounds im down to 333.5. and im not food deprived i just try sticking to 150 g of carbs a day. this video helps explain alot.
This exactly what we need to do to get healthy great video 😊
I am 76.years old and am just realising that the reason I was thinking on my youth was that we didn't have all this high carb junk food . I now eat what I did growing up and look and feel much better.
I did calorie counting because I was obese at 22 stone. It was hard work but over 18 months I lost 10 stone. Went from a 48 waist to a 30.
However three years on and eating what I thought was pretty sensibly I have gained 5 stone. I can't do the stress of calorie counting and weighing everything again. I have beeen trying since new years day and it isn't working for me. So I'm going to try the low carb approach. Two days in and I feel fuller and not craving snacks. I'm just about to turn 62 so this is my last real chance of getting something right for my health.
I agree with everything you say because I have experienced it in my own journey.
9:12 is the strongest argument, here. Good to know!
I didn't feel hungry on my latest low fat phase, because I was/am having 100+g protein a day. No snacks between meals, which I was surprised about. I'd been so brainwashed into "low carb is the only way to be satiated on a diet."
3:20 – yet the SUGAR DIET works, too. It's just crazy how many avenues we have available to us. I've been up since 4 a.m. due to the sugar from yesterday, so I guess I'm best on low carb (under 100g/day most days)
Great breakdown on low – carb strategies! I used mycalsuite to track my macros and your explanation lined up well.
08:58 How so?
If your last meal was at 1900 and it takes approximately 5 hours to fully empty the stomach, then you are not in a fasted state.
There is food being churned in the stomach – if the food contained loads of fat and you then go sedentary, the emptying could be further extended.
1900 to 1100 is 16 hours, but not in a fasted state.
Minus the 5 hours, then the recalculation is 11 hours of being in a fasted state.
If you wanted a true 16 hours of fasting, you'd be looking at 1600.
I did OMAD (kcals eaten in a 1-hour window) for 7 years and never factored in the fasting time until 5 hours had elapsed.
So for me it wasn't 23 hours of fasting but 19 hours.
If you ever go for a CT scan, especially for the abdominals, you'd be asked to not eat anything for at least 5 hours beforehand.
Makes sense; you'd not want the apparatus to be smudged with food particles getting in the way of a clear image.
As for avoiding carbs, why?
If you have the muscle mass (does not mean resembling a Dorito), you'll soak up any glucose like a sponge, especially after a training session.
Eat plenty of eggs folks… red meat, poultry, full fat cheddar cheese, Greek yoghurt and so on … all very filling.
The reason is very clear. Apart from hormonal factors,When you replace carbs with fat, you are essentially ingesting LESS MASS. That is why Calories in calories out does not and never has worked. End of story
Thank you…
Thank you…
This is the first time I've heard someone bring up food addiction, and for me personally, it's spot on. When on a low carb diet, the "food chatter" in my head goes away. No matter how hard I try to lose weight eating carbs, I'm NEVER successful. Great video, by the way. I subscribed and look forward to watching your old and future content!
Not sure if your channel is active any more. Did modified version of low carb/fasting and lost 67lbs. Now I am back trying to get the remainder of the weight off. I know I was not full blown keto before. For the past fived days cut all sugars out and the keto flu sat in. I made it through and feel so much better. I only wish I had known about this 15-20 years ago.
Excellent video,very informative, I just subbed,thankyou! 😊
Give me a basic 2 meal example of a low carb diet.
It seems to me Low carbohydrates diets are more suited to those less agile, I do both High intensity strength training 💪 and also Cycling most days to and from work, shopping etc and Cycling to visit friends, a higher Carbohydrates diet greatly benefits me , having very few carbohydrates diet doesn't work well with my active life, also I'm slim and never been overweight…. variables too …genetics, age, activity level, medical background, stress levels, financial, domestic , etc etc 😊
0:42 “Chewsday”. 😂😂😂😂😂
Early days for me just had blood test and been told I am pre diabetic.The ting I have noticed though is I wake at least 3 times a night to pee.
Excellent video.
I’ve struggled with my weight all my life. At 18 years of age I weighed 118 kilograms. Yo-yo dieting since then has been an effective but miserable experience. The standard dietary advice at the time was profoundly unsatisfactory. High carb diets made me hungry all the time. I gained weight again and reached 101 kilograms in 2007 when I was declared a diabetic and put on medication. By 2015 my weight was 106 kilograms and my HbA1c was 91. At this point I found Dr Cavan’s book “How to reverse diabetes “. His recommendation was to count carbs and eat less than 100g of carbs per day. By the start of 2017 I weighed 75 kilos and my HbA1c was 35 and no longer on medication. For me the main change was that I was not nearly so hungry as long as I avoided standard bread and the other starches.
I fell off the wagon in 2018 ( I blame the distribution chaos caused by Brexit/Covid) and started gaining weight and was 91 kilos. Since April 2023 I’ve gone gluten free and low carb having discovered very low carb bread online. My weight is down to 76 kilos and the HbA1c of 42 in August 2023.
So to summarise, low carb has been a revelation to me. In two weeks time I’m due another HbA1c test and I’m pretty confident that I will be back to a normal range. I’m also experimenting with intermittent fasting, 6:18 hrs for the last few months. Again, no problem with hunger!
I wish you had gone over numbers to qualify as low
How can I lose weight with low carb diet
I was hungry all the time on a high carb low fat vegan diet and if I ate a large meal I would go into a food coma and I needed to eat every two hours. Also my morning sugar was too high. I was not feeling great. My daily calorie intake as a woman was around 2300 kcal. On a low carb diet but sugar is back to normal and I rarely experience food coma.
I’ve been on a high carb diet almost all my life. I’d go to the gym and all and still won’t cut on carbs. Yet, I still feel bloated all the time. I finally started to go low-carb and realised that I get fuller easily with high fiber and high proteins. I have never seen my tummy smaller. I’m almost on week 4 and want to push it more as much as I can.
A low calorie diet (in order to lose weight) is not sustainable.
Simply because you cannot go hungry for the rest of your life.
I wish people could figure this out before spending time and effort, going on a low cal diet……
I wish I could say I’ve been losing the weight I want to lose. I know I’m ketosis (urine sticks) but I’m still not losing weight. I’m 71 yrs old and relatively healthy. Walk 3+ miles a day. I can only assume I’m eating too many calories. What to do?
It's not rocket science. Eat a bowl of cornflakes and the blood is flooded with glucose, the liver is flooded with lipogenic fructose, and the pancreas responds with insulin which forces the storage of all that sugarm and new fat. No wonder you are hungry again in no time. It's well know that an hour after a chinese meal people want to eat again. Why? The white rice starts to turn into glucose before it even leaves the mouth. This is also stimulates insulin. Breakfast (if you really think you need one) eggs and bacon a better solution.
Why is there so little information and research about diets with high protein, low fat, low carbs?
Everyone talks endlessly about Keto but I just gain more fat the more fat I eat.
well done explaining things. Yes, I am noticing that I am less hungry at the time that the clock says I should be eating breakfast. Hubby thinks I won't survive, so it's awkward trying to convince him I don't need to eat if I'm not hungry, as he's not joining my low carb journey. We'll just perservere.
Funny that the majority of rcts on the link doesnt equal proteins and calories, in fact one of the studies literally says: "significant losses in fat weight were observed in bouth groups (Lf,-5.4;lc,-4.1) but a significant decrease in lean mass (-1,9) was observed only on the lc diet". When you equeal protein and calories regardless carbs and fats, there's no differences on weight loss. Low carb is a tool, low fat is a tool, IF is a tool, counting calories is a tool. The magic solution doesnt exist, but calories an physics laws do exists.
This really is a « Way of life » and not a short term weight loss diet. I have been doing this for 4 weeks now, and have lost 4 kilos! It was so easy compared to the calorie restricted diets I had always followed before. And the 16/8 fasting works brilliantly for me. I’m truly amazed, and only wish I had known all these concepts sooner!
I always wondered why breakfast cereals didn’t satisfy! Thanks
This is me. Hungry no matter what. Bizarely while recently being put on prednisone I felt better. Had better control of mu hunger and was able to maintain better eating habbits. Why?!
It's crazy to take all carbs out of the body!!! Just put your forks down and go for a walk and then you won't be so FAT 🐲
Subscribed
Very interesting video. Thanks, but are you happy with such kind of comments? Or are you producing them yourself? No real conversations which is a shame…
There’s one reason. A calorie deficit
What the human body is? It’s a mind numbingly complicated chemical. Factory
Low carb diets are NOT for everyone…it's hogwash. I am 60…have been on less than 60 carbs for 50 days…lost 6 lbs the first 4 days…NOT AN OUNCE since. Int fasting included in that…no junk or sugar or white flour….NADA! if this does not work for you, you are not alone.
HyperKeto is a lifesaver. I had been looking for a keto program to follow for a while that was affordable and comprehensive. I tried different programs, but HyperKeto was the only one that got the balance just right. I was able to lose 15 pounds in just 2 months and feel energized throughout the day. It's been great!