Is keto diet good? | Dr Pal
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- Опубликовано: 15 дек 2022
- The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe.
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Dr. Palaniappan Manickam MD, MPH
Internal Medicine | Gastroenterology | Epidemiologist
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Superb video, thank you Dr. Pal. “Just eat normally”!! How true! Why are we always on some diet? Absolutely brilliant 😂
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Hi Dr pal,
Good video but I would like to clarify on few things. Nice that you have a stressed upon the importance of reducing carbs.
1. But also I would like to make a point here that therapeutic carbohydrate restriction doesn't always mean keto or paleo, and it is not always necessary to follow it for lifelong.
2. How much carbohydrates to be restricted, how long to be continued, how to go on a maintenance diet, can be decided based on each one's individual problems.
3. Low carbohydrate diet does wonders in reversing diabetes(hba1c upto 13), pcos, long term infertility(IVF failed infertility more than 10 years), fatty liver(grade 3), severe dyslipidemia(high triglycerides even upto 1000 mg/dl).
4. These results are not achievable with 150 to 200 grams of carbs per day. And we have people following the diet successfully for more than 5 to 6 years.
5. But only when speaking from weight loss perspective, people following strict low carb diets should go back to a moderate carbohydrate diet after weight loss. But people are not doing it and coming back to a very high carb diet as you have told comically. Poor maintenance diet is the problem and not the primary low carb diet.
6. Also people experiencing high LDL cholesterol levels and high uric acid levels are due to improper planning without knowing their baseline problems.
7. Only for weight loss with mild metabolic derangements, moderate carbohydrate diet with intermittent fasting is good. But for people with severe metabolic derangements low carb does wonders. But people are not aware of how to take it further and that is the problem.
8. We no longer call it keto or paleo or lchf but rather we call it as therapeutic carbohydrate restriction scientifically.
9. And hence I would like to stress that low carb diet, when properly followed with proper maintenance, it does miracles... One should not look upon it as some fad diet for short term weight loss. It is a lot more than that.
Dr. Arunkumar.
As per my understanding from above, low carb diet is ok, but zero carb diet by taking only proteins is not okay. We can eat idli and rice but in lesser quantity with double the amount of vegetables. Am i correct dr. Because this is what I follow. The plate has to be balanced not leaning towards one thing. It has to have less carbs, more protein and fiber, less fat, plus a probiotic like curd. Correct me if i am wrong.
Thank you for the detailed note. Points taken. If one can follow low carb diet on long term basis, it’s absolute golden .
I am pointing out that even if they can reduce to normal carb diet, along with sunrise to sunset eating, it would do great wonders with significant sustainability.
@dr pal
True. For people with moderate metabolic derangements, nowadays for more than 50% of patients, I am prescribing moderate carbohydrate diet with intermittent fasting only.
They actually don't need fully carbohydrate restricted diet.
But for people with severe issues as mentioned in the first comment, I motivate them to follow low carbohydrate diet at least for stipulated period of time like 3 to 6 months. And I switch them over to moderate carbohydrate diet after sometime.
@priya
Actually zero carbohydrate diet is not possible because even the so called low carbohydrate items that we take contain minimal carbohydrates.
People do not understand the basics of lchf and they think that high intake of fat is the reason for benefits. Hence the engorge on too much amount of fats/proteins and sometimes they experience adverse effects also.
Hence we have to continuously educate them that low carbohydrate is the key and even moderate restriction will do wonders.
Generally I advise all my patients on low carbohydrate diet to take plenty of vegetables to provide the adequate fibre and other micronutrients.
Lchf diet need not be a carnivorous diet. Even pure vegetarian people can follow a decent lchf diet with proper balance of nutrients.
Such a lovely conversation between my two favourite Doctors. 🥰
Every day Im learning more about the ketogenic diet thanks to HyperKeto. Its not just about losing weight, but also improving overall health and well-being... come on u know that.
What is hyper keto please explain ❤
Ive recently started following the ketogenic diet with the *HyperKeto* plan, and I have to admit, Im seeing some impressive results! Energy all day long, and the fat is melting away.
Intermittent fasting works for me very well doctor...following for the past 2 weeks... And I am motivating my self by seeing all your previous videos when ever I think about giving up. thanks for your videos doctor..
Embarking on my ketogenic diet journey and Ive chosen HyperKeto. Hoping it helps me achieve my health and fitness goals hehehe
I'd say even 200g of carbs is on the higher side. 100-150g of carbs, with most of it coming from lower GI foods, is ideal for a sustainable healthy diet. We can call this the slow carb diet since lower GI foods increase blood glucose slowly.
I usually do an 18 hour fast everyday and during my eating window, I have 5 servings of vegetables (slow carbs), 2 servings of dal (slow carbs), and less than 100g of rice (fast carbs). I also have a dal based dosa (no rice, so slow carb) with coconut chutney for an early dinner. 2-3 days a week I replace the dal-based dosa with free range egg omelettes with preservative-free cheese.
Carbs aren't essential because our body can convert excess protein and a small amount of the fat molecules into glucose. The only reason to include them is to create a sustainable diet that doesn't feel restrictive. When we depend mostly on legumes and lentils for those carbs, our insulin will thank us even more.
Very Informative sir🙏🙏🙏 From past one month all of a sudden started no carb diet and I was fully frustrated. Thanks for educating 😊👍
Very useful video Dr. I was sold when one of my colleagues lost weight in a short period of time after clubbing intermittent fasting and keto. I wanted to start with keto diet but as you said it is not easy to follow with having a toddler and full time job.
Dr Pal, Dr Sten Ekberg and Dr.Eric berg are my favorites ……
i watch his videos because they are creative,using native language ,funny useful and real concern for people......amazing!
First meal around 10 to 11am. Last meal 4 to 5 pm.
Overnight soaked chiaseeds water, cucumber, boiled egg 1. ( Greek yogurt with chickpea) , fruit.
Sourdough bread toast,( home made peanut butter,butter, cheese) atta puttu, streamed bun with peanut, or sweets potota filling. Upma, puttu, brown rice vermicelli noodles.....etc.....my breakfast
The ketogenic diet can eliminate the symptoms of serious psychiatric disorders like schizophrenia and bipolar disorder
How do you know
No it doesn’t I literally went on keto and wanted to lock myself in my room and sleep all day
You are perfectly right on keto diet… I lost weight in keto.. but rapidly turned back with more weight right after I stopped keto diet. Could not stick to keto for longer too due to no carbs
@SME5555, Maybe try and look at keto as a lifestyle change and not a diet. Once weight is lost then slowly increase the amount of carbs - from 30g to 50g to 75g and see if weight stays stable. Increase activity (just walking 15 mins twice a day- add some light strength training) to burn off those carbs. Also only eat carbs at lunch. Dinner only protein and veggies or very low carb. Eat dinner early like Dr. Pal says. All these steps have helped me keep off the weight after weight loss on keto.
Never follow the diet that you cannot sustain for a long time. Always include your staple food in your diet. You can't eat something that isn't a part of your staple food for too long. You just need to cut down on your calorie and carb intake to some extent and you should do some exercise or jogging almost everyday. Eat good amount of protein (with Curd, Eggs, Nuts etc). This is the right way to live a healthy life. And you can cheat a little bit once or twice a month
I have followed IF roughly 12 -14 hours for psst 6 months and it gave good results. Reduced 9 kgs. I am still having biriyani, burgers, full means but all at lunch. Always light dinner( max 1 or 2 dosa, 2 idly or juice )and rest for insulin
Juice is supposed to be bad for health..
@@sundararajanthirumalai574 avaru burger eh pottu irukaru juice than ipo prachanya
Thankyou so much you helped me to continue what i do. 🎊💐
Try to cut dowm burgers..
What is IF??
Yes this is the key. Ketosis is the process for releasing the stored energy that is fat and using it up. This is the key to weight loss. Keto saved my life
Bowl Brown rice, 3 whole eggs, shallow cooked bowl of spinach in olive oil, boiled chicken 100 gm, cabbage or califlower/ beans curry, carrot + betroot salad
Balanced is so underrated these days. Be it diet, spending money, life.
Excellent video,by far the best.🙏🙏
Thank you Dr Pal. I am watching your all your vedios, and able to fast for 14 hrs constantly and 16 hrs .
An eye opener vedios. Glod bless you and your family.
Priya's vedios is also helpful to know how to choose food. Thanks to Priya.
So nice of you
Hello sir, thanks you for all your videos on intermittent fasting. Lot of systematic reviews and clinical trails proves it's good. can you do a video for precaution measures to be taken while fasting for patients with non communicable disease. Also add some note on side effects and discomforts where beginners get experienced while fasting. Will be worthy . Thank you once again
hello dr am follow and propagate LCHF for metabolic syndrome in last 4 yrs. one problem i noticed was poor compliance in me and my patients as u said. so started on working on that by adding intermittent fasting to that. go interest in chrono nutrition after seeing videos by studying impact of melatonin and insulin sensitivity. i have few doubts. 1. melatonin production starts after sun set but because of impact of our artificial lights its still supressed so i came with alternative of last meal 3 hrs before sleep. 2. u came up carbs level of 150-200 g per day: obesity itself s state of insulin resistance so how to come at arbitrary level individually? also for T2 DM this level itself high enough to raise sugars . is there any calculation like fasting insulin to FBS ratio etc to come closer to that arbitrary level? i ll be happy and eagerly waiting to hear back from u
This make sense and really liked the way it was explained, thank you so much.
Keto isn't a diet, its a lifestyle. The moment you understand this, Keto makes sense.
*HyperKeto: hold my steak*
Thank you so much for sharing this 💐
informative, but i don't understand all the "private" jokes, but thank you for these videos, you are helping many people
Would love a personal consultation with you Sir. Your videos are so informative laced with good humor
Please u r amazing but I can't understand English so pls Tamil videos also upload because u r amazing to clear my all health doubts
Very nice explain sir God bless you and your family
Thanks and welcome
I try 12 hours of fasting doctor, I'm not sure whether I'm cholesterol free or not but at least I'm guilt free!! Thanks Doctor for another amazing video.
That's great!
Super explaination sir
Dr sir , please also tell how much grams of protein and fat per day like u said for carbs. And thank god youtube recommended your channel to me. Keep growing Dr. 😘😘
Thank you for this informative video. Does it matter what your carb sources are? For example, potatoes or rice?
*Meanwhite Hyperketo: LOL*
Tq Dr Pal I'm watching all your videos today you explained very well about balanced diet has a dietician iliked this video
Sir I have started 12 hour , 8 to 8 fasting , following your advice.. for the past 10 days. Feeling more energetic. I take only 1 tsp of raw brown rice ,boiled ... is it , very low carbs , I wonder looking at this video. Thank you for your informative and humour filled videos.
This is amazing content and by far the best one . Normal Carb diet
Hi dr pal..
Excellent video i felt word to word same that u taught in this video keto diet is not sustainable for us .when i did i loose 12 kg wt and after keto in 3 month i gain same weight
Balanced diet ..
150 gram protein
150 gran carbs
30 gram healthy fats
This is my macros for 130-150 lbs female 💃
I can see the importance of number of carbs one is consuming.
In my opinion, it is equally or even more important to consume healthy carbohydrates. ( carbs from natural foods instead of processed food).
It is better to reduce to a minimum or preferably avoid processed foods such a as sugar, rice, wheat etc. Food such as non starchy vegetables can be consumed as much as one wants without counting carbs. Certain amount of dal, chenna etc will also go well. A small amount of low gi fruits such as guava and strawberries are excellent.
Do not worry about carbs in nuts such as peanuts, almonds or walnuts and these can help in cutting down on the processed carbs.
The essence is not all carbs are equal.
Biscuits and broccoli with the carbs content have different impact on the body.
I mean Biscuits and broccoli with the same carbs content have different impact
With all respect to you Doctor Pal, I disagree when you generalize and tag all diets as something unnecessary. You also added “gluten free” as some kind of hoax. I agree that we should avoid strict diets as and when possible and try to include as much of variety into our foods and above all follow regular intermittent fasting. But for those suffering from autoimmune disorder, one HAS to remove totally gluten, sugar and diary to heal your gut.
I almost always get a hashimoto flare when I touch gluten. Reason is the new grain which is creating havoc to our gut bacteria. Am following Dr, Palanisami’s TIGER protocol and you introduced the doctor to us through your channel. Thanks for that.
So please do not make 5-10 minute videos making general statements, knowing that many with serious health conditions are watching your videos and they might just end up taking gluten, sugar.. diary etc and only worsen their autoimmune conditions.
Many below are asking you questions on what is right according to you and you are requesting them to go to their doctors or dietitians to get the right answer. That’s contradicting. Dietitians will again put you into a strict diet and doctors will stuff you up with medications. So please do not confuse people and take them off track.
Things like gluten .. dairy .. sugar etc are the main causes of most diseases today.
Vanakkam thank you 🙏
Very very wrong thought and bad decision..keto diet is the best diet. It is the diet ,before 1600 A.D. for 1000s of years
Yes that’s indeed true but they used to survive sometimes with small proportions of food due to scarcity of prey …they used to hunt, so you could reckon their workout through out the day for survival therefore absolutely it’s a best diet for humans but time has changed evolution has taken place we need a sustainable small proportioned diet acc to our levels of activities
Another real good content and answers to most of my questions, I am eating 100-150 gms of carb a day, I try to calculate it with MyFitnessPal 😊
Good job doc
Hillarious intro🎉
Liked this video. As a South Indian vegetarian, it is not possible for me to do keto diets. Yet, it is a challenge to reduce total carbohydrate intake in our typical South Indian meals. I have found IF to be invaluable in this regard. I started with 18:6 and subsequently to 16:8. It is not at all difficult to do. I could lose weight at a gradual pace and improve blood parameters by simply doing IF . It allows me a sweet treat too.
Thank you for the useful tips.
My pleasure!
Simple tip for weight loss..Keep your dinner time at 7pm and eat very light food like soups,salads,1 dosa or 2 idly.. Definitely it will give visible change..Cut down sugar too 😄
Seriously priya diet recipe is very useful..I'm 92.7 after postpartum now I'm 78 still in weight loss journey..
Could u tell me priya diet...?
Please follow our Tamil Channel, you can get it there
Why answer like a ten mark questions for a two mark question...too good
Superb sir nice video
I have found that being on a keto diet completely cuts down sugar cravings (as long as we are in ketosis). Is keto diet still harmful if practiced in the long term with adequate precautions like being hydrated and avoiding unhealthy fats? I have seen that only Keto diet helps me eat healthy and lose weight. I eat a lot of cruciferous vegetables like cabbage, cauliflower etc, still is it harmful?.
Please make a video for people working night shifts and dependants on outside food
Wonderful information 🙏🏻👍tq Sir
So nice of you
I can't live without rice , trying to avoid rice as much as I can. But it's difficult can you share some dr.pal keto recipes please
Thank you Dr
Dr.Pal. is kale good for health. Please post a video about Kale vegetable.
Excellent advice doctor. Never overdo things.
Dr, I am able to do 13 hours of IF but not able to do sunset to sunrise. Also getting some gastric while doing IF for overn16 hours. Any suggestion. Again thanks for great videos
I love this so much
very enteraining yet intellectual!!!😁😁
Dr What is Malrotation of stomach and it's treatment? Thanks
Hello Dr. Pal - Please suggest daily carb intake for Type-1 patients (kids, teens and adults 30s, 40s, 50s) as well. Thank you!
Hi, unfortunately I would not be able to prescribe a specific diet chart to you. I recommend you discuss this with your dietician or a local doctor.
Doctor u could have given a vegetarian diet plan , it would have been so useful
Please reduce analogies while discussing the topic. It is confusing.
Hi Dr.Pal. Great content. Which source do u use for carb and calorie count of indian food? I have prediabetes and am following IF and regular physical activity for past 5 mnths but still my blood sugar levels are not dropping. Can u help me out?
Please check videos of Dr Jason Fung. He is diabetes specific . His book diabetes code is also good
This ranting is tough to watch , good info make it more presentable sir. Thanks
What about insulin resistance @ 4 Doctor ?
Do they require carb ?
My Daughter is working online , she is not able to take sugar , she develops mind confusion and Headache.
Can we follow keto diet fully
Usefel video sir 👍
Thanks and welcome
Namaste dr.pal...is keto diet good for auto immune diseases?..iam suffering with psoriatic arthritis and vitiligo...can u pls suggest any specific diet?
Excellent dr pal keto diet = cardiac issues and 200 gms of normal carb diet is ideal ...good comedy as usual saravanan and Kumar ... so morning 3 idly chutney after 2 serving of rice sambar with veggies and rasam and 6 pm 2 dosas chutney sambar with tea i think 250 gms am i right dr ? Need to reduce ?
Yes to 200
@@DrPal ok dr pal .. my request to you why don't you do research paper on time restricted diet or intermittent fasting along with 20 percent fitness and meditation sleep which is a great effective one superior in reversing diabetes thyroid like all noncommunicable diseases .because you are having evidence of all of us ..as samples so i think if its proven by drs like yours as a team ...then to be published in reputed journal and lancet . Its my suggestion dr.it will be a great boom on par with all other x y diets ..??
Dr pal you are ✨✨✨✨🥺♥️♥️
This video is little contradictory.. when you suggest normal carb food is good Indians will think eating 3 chappathis is normal .. as most of the Indian food is high carb dense it’s important to bring awareness in people to avoid carbs as much as possible.. I think the lesser the carbs it’s better for you
Well said sir. When someone suggested 3 chappathies, I asked whether it is before regular dinner or after Ha Ha Ha
Dr, can we take Wheat Chapati to reduce our weight???
😂too funny . The way you are explaining is awesome doctor.
Thalaiva Dr. Pal vanakam. It's been 10 days now I'm on IF also on a calorie deficit of 1200 per day. Mainly on veggie carbs eggs and steamed chicken and 20grms butter.. And I'm gonna stick to the same food for next 30 days but now the only problem I'm facing in sleeping. I'm able to fall asleep only after 2 AM. please let me know is anything wrong in my food pattern or it is normal when you stick to IF. Thank you Thalaiva.
Might be your body reacting to the sudden lifestyle change, please give it some time
@@DrPal 🙏 sure Thalaiva.. Will follow the same..
@@isaacharshavardhana219Please tell how did it work for you?
I tried earlier but no big change...fine will try this intermittent again
Carb is carb what is healthy or unhealthy carb? And the heart majorly utilizes fatty acids ,I don't know what kind of healthy carbs you are talking about, maybe you are talking about complex carbs but heart doesn't know to differentiate between any kind of healthy and unhealthy carbs nor complex and simple
Doc, please let me know how I can reduce my belly fat after c -section…
I got my gallbladder removed too after pregnancy..
I have normal bmi, but no solution for belly fat..
please make a video on this doc 🙏🏽
Doctor please give us a sample diet and also what you eat in a day to maintain carbs less than 200gms
Hi, unfortunately I would not be able to prescribe a specific diet chart to you. I recommend you discuss this with your dietician or a local doctor.
@@DrPal Thank you so much doctor! I love your way of explaining important, serious health topic in a comical way. Your doing a great job, your videos are very helpful, you are right doctor, I tried keto and followed many times but never was able to stick to it more than 2 months, being an Indian I used to lose my mind on this diet, so finally I gave up.. got back all the weight I lost. m going to try to follow IF and to eat before 8 atleast. Also reduce my carbs to less than 200.. Please keep making more videos like this.
Who is this Saravana Kumar. Please introduce him in your channel 😉
is 150-200 grams net carb? (minus fiber)
Thanks for your videos doc. I lost 13kgs in 6 months.
That is fantastic, I am so happy for your progress. Please keep going
@@DrPal Thanks for your encouraging words
Kindly suggest diet for vericose veins issues which I suffer from past 11 years. I wish you ll suggest over comment section
My friend have very bad sweating in summer she feels shame is this solution.plz help she is a thyride patients
Bro, pls make a video about the new variant of covid virus which is the talk of town. I just trust your words completely
Sir does this less than 200 gm carbohydrates concept is same for gym workout and sedentary lifestyle people ? Pls clarify.
Yes, it does
Thanks sir !
டாக்டர் வணக்கம், இன்று 25 Dec 22 தினத்தந்தியில் இரவில் பால் பருகுவது நல்லதா? கெட்டதா? உங்களின் கட்டுரை வெளியாகியுள்ளது.
தைராய்டு மற்றும் high BP மாத்திரை எடுப்பவர்கள் intermittent fasting செய்தால் எடை குறையாதா டாக்டர்?
I am
Eagerly waiting forsaravanakumar 😀
Why we need carbs? when carbohydrates is not an essential macronutrient. We need fats and Proteins as our body cannot make it. Ketones are the better fuel source than Glucose that’s why Insulin is rushing to remove the glucose out of our blood? If needed liver can make glucose right Dr. Pal?
We can’t digest much fat
@@ud5628 if someone have gallbladder they can digest fats easily without any issues. I hope everyone is born with one. Humans can’t digest Fiber.
@@regan295 did you do
@@ud5628 what did I do?
@@regan295 Keto diet
250 to 350 g................and with those pictures ..good demonstration
Please give us normal carb diet chat with Indian food basis
It is subjective for each one, we cannot specify a generic diet chart. Please make sure that you eat a balanced meal
@@DrPal Thank you Sir. For last one year I was very much conscious on my food. I was like your friend Saravanakumar. And my weight on last November was 83. I followed Dr. Arunkumar directions and reduced my weight upto 20 kgs in 3 months. Afterwards I am taking very balancing foods. Now I am 60kgs. If you suggest some balanced Indian food. It is easy to follow. I am following fitnesspal app to count my calarories. Keep on giving motivations. Thank you Sir.
Hello doctor.. is smart watches are good? Pls post a video on this doc..
It is a matter of preference, it has features that help you lead a healthy lifestyle, if you wish to have one it is completely up to your choice.
Hello sir.
How can we calculate the amount of calories of our daily food sir?
You can use apps such as MyfitnessPal and it can help you do that
@@DrPal Thank you sir!
HyperKeto has revolutionized my approach to weight loss and overall health. The science-backed principles behind the ketogenic diet are brilliantly encapsulated in this program, offering a comprehensive guide to kickstart your journey towards a healthier lifestyle. With its focus on high-fat, low-carb meals, HyperKeto not only helps in shedding excess pounds but also enhances mental clarity and energy levels. Say goodbye to cravings and hello to sustainable weight management with HyperKeto!
Sir plz give a basic food to eat in a day 1200 calorie we will get an idea, also share what u eat in a day
It is a subjective process, we cannot specify a generic diet
Dr thank you. Can TRE help to reduce LDL cholesterol if 16 hours of fasting are diligently followed?
Hi, we cannot assure results but it can definitely help you put in control. My best wishes!
@@DrPal Thank you very much Dr
Much needed video dr. I have seen one of my relatives on keto diet eating chicken, badam, eggs, fish all 3 meals and ended up with high cholesterol, another one had cardiac arrest and another one regained the weight that they lost after coming back to normal diet.
After trying all methods of weight loss i finally came to a conclusion that it is not the food that has to be changed but our lifestyle has to be changed avoiding processed foods and eating healthy food. No late night dinner or early morning snack.
Eat everything healthy but within the limits.
Walk atleast 10000 steps a day. That's the secret of weightloss. No fancy diet is required.
Absolutely right said
Namaskaram sir...
Could u help me by clearing my doubt sir...?
Can we cover 10k steps at night between 9pm and 10.30pm..?
@@lavanyaashok2278 madam sorry to intervene i think the best time to do exercises in the morning and evening after 3.30 to 5.30pm your insulin resistance in more so exercises like walking plays a key role in body mechanism ...I think ..
My replies in a separate comment for your concerns / misunderstandings...
The worst thing is most of the people are following Keto diet in wrong way. Before judging, you should learn this diet well. This diet with intermittent fasting can kill cancer cells also. Did you hear about this?? This generation people will never understand. Hopefully your grandchildren will explain you about it. Because this kind of diet is for future.