Ketogenic Diet Science Explained | How Keto Affects Weight Loss, Metabolism & Overall Health скачать в хорошем качестве

Ketogenic Diet Science Explained | How Keto Affects Weight Loss, Metabolism & Overall Health

In this episode of "Lifestyle Matters," Dr. Ferghal Armstrong sits down with registered dietitian Charmmy Cheng to explore the ketogenic diet—one of today’s most talked-about nutrition trends. Together, they break down how a high-fat, low-carbohydrate diet affects the body, focusing on weight loss, blood sugar control, and cardiovascular health. You’ll learn about the science behind ketosis, how it alters metabolism, and who can benefit most from a keto lifestyle. What You’ll Learn: How the ketogenic diet works and why it's effective for rapid fat burning. Health benefits and risks, including its use in managing type 2 diabetes and improving heart health. Common side effects (like the "keto flu") and how to manage them safely. Cultural and practical challenges of sustaining a keto diet long-term. Why professional support is crucial before starting or stopping keto. Key Takeaways: Ketogenic diets may support weight loss and metabolic health, but must be tailored to individual needs. Side effects and nutrient deficiencies can occur without proper planning and supervision. Cultural food preferences and lifestyle factors can make long-term adherence difficult. Consulting a registered dietitian can help you safely adapt the keto diet to your personal goals and health profile. Quote of the Day: The ketogenic diet is a powerful tool, but like any tool, it needs to be used correctly and with care. Charmmy Cheng, Dietitian If you're considering keto or simply curious about how it works, this episode is packed with science-backed guidance to help you make informed decisions for your health. 00:00 Ketogenic diet reacts against refined carbohydrate diet. 06:20 Keto diet switches body fuel source to fat. 08:47 Switching to fat metabolism through ketogenic diet. 11:23 Ketogenic diet concerns: kidney, protein, health risks. 15:28 Guide people to healthier fat sources on keto. 20:40 Saturated fat mostly from animal products. 23:56 Transitioning Asian diet to keto requires adjustments. 25:33 Slowly reintroduce carbohydrates with a health professional. Primary Topic: Introduction to Keto Diet Definition of keto in the word keto diet Characteristics of a keto diet - low carbohydrate intake, high fat intake, moderate protein intake Ratios of carbs, protein, and fats in a ketogenic diet Primary Topic: Context and History of Keto Diet Historical context of the keto diet Original studies the diet was a reaction against Misconceptions about fats in the diet Evidence supporting the keto diet's impact on health markers Comparisons with Australian dietary guidelines Primary Topic: Mechanisms and Effects of Keto Diet How the keto diet works for weight loss Switching to ketone bodies as the primary energy source Short term and long term side effects of the diet Physician's recommendations for ketogenic diet Types of fats and their sources in the keto diet Primary Topic: Challenges and Limitations of Keto Diet Long-term health implications and nutrient deficiencies Concerns about kidney health Effects of high protein content on diabetes and cancer risk Comparison with other sustainable diet options Challenges of sustaining a ketogenic diet Recommendations for obese patients Primary Topic: Dietary Recommendations and Meal Examples Calculation and allocation of macronutrients Example keto diet meal plan - breakfast, lunch, and dinner Emphasizing the importance of healthy fat sources Influence of different cultures on the keto diet Suggested supplements for those on a keto diet Primary Topic: Transitioning Out of the Keto Diet The importance of dietetic advice Gradual reintroduction of carbohydrates Supplements and potential nutrient deficiencies Expert opinions on the keto diet Primary Topic: Conclusion and Reflection Insights from the guest speaker, Charmmy Cheng The importance of professional guidance for the keto diet The need for assistance when transitioning away from the diet Host's closing remarks and gratitude