Low Carb Myths - Stop Obsessing Over Insulin

Low Carb Myths - Stop Obsessing Over Insulin

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00:01
[Music] hey guys back with another video log for you and today I want to discuss low carbohydrate diets versus your kind of regular diets or non low carbohydrate diet as it were right now low carbohydrate high fat diet seems to be the flavor of the week in terms of being the cure from everything from obesity diabetes HIV cancer inflammation
00:44
whatever element you have people seem to think it can cure it and we're going to discuss this a little bit but I want to say it right up front I think that everything is tools in a toolbox okay so certain tools work better for certain people some people really enjoy eating lower carbohydrate and that's fine but as we're going to discuss it's really not magic and a lot of my clients have been asking me about this for body composition one of the things I want you
01:14
to understand is that most diets the majority of the benefits of different diets are elucidated not because those diets themselves are somehow magic but because those diets are able to induce fat loss and that fat loss that weight loss produces beneficial changes in metabolism okay so for example in high high fat low carb diets a lot of people
01:46
worried about cholesterol saturated fat all these sorts of things and what they found was in the research when you lost body fat those markers improved so again you know to the benefit of that we see improvements in those markers that you might not think because you're eating more saturated fat you're eating more total fat but it goes the same way you can eat a high carb diet and lower your blood glucose lower your blood lower your insulin over time and become more insulin sensitive just through
02:18
weight loss itself okay as far as body composition goes there is a plethora of research data out there to show that when calories are controlled and protein is the same low carb versus high carb vs. moderate carb it doesn't make a difference now and that's even with like high sugar diets they've shown that diets high in sugar don't make a difference on fat loss if your protein
02:49
and calories are controlled okay it's you can't get around it guys calories are the major driver for this now some people do really well on a low carb high fat diet because they like it better it's more satiating for them and so they're better able to induce a caloric deficit but they could probably get the same benefits eating a non high fat low carb diet and doing a moderate and fat moderate carb diet or a higher carb
03:21
lower fat diet whatever have you it just it just depends on what is gonna work best for the individual what allows them to create that caloric deficit okay some people seem to do better on low carb high fat some people high carb low fat some moderate for both okay now I get this a lot a lot of people go to the insulin demon all right and they say okay but what about insulin yes if
03:55
you're eating a higher carbohydrate diet you are going to use insulin to dispose of said carbohydrate insulin is a storage hormone and it's going to cause you to draw increase driving fat into adipose tissue okay however keep in mind that what we're toast cussing different diets and comparing them we have to compare them in the context of controlling overall calories if we are going to compare them fairly in terms of physiological benefits if you are eating
04:28
if you have if you're comparing two diets one is high carb one is high fat the high fat diet you don't need insulin to put fat into adipose to shoot please keep this in mind okay and yes you can synthesize fat from carbohydrate so if you're on a very high carb low fat diet you can synthesize some body fat from carbohydrate but the research shows de novo lipogenesis is
04:58
what that process is called it's actually a really low amount of what gets contributed to fat stores like it's a really low amount now what high carbohydrate does is raise insulin levels at least in the short term acutely okay again if you produce weight loss with that high carb diet your overall and Sun sensitivity is going to go up but during the time when you're actually feeding carbohydrate you're going to get an acute acute short-term rise in insulin that short term rise in insulin is going
05:29
to take any kind of fat that you consume in your diet and be more likely for that to go into fat cells however if you're controlling calories that means that you're on a lower fat diet if you're on a higher carb diet that means you're consequently on a lower fat diet and therefore there's less fat to drive into adipose tissue okay if you're on a high-fat diet you are going to be having lower levels of insulin and insulin driving less fat into cells however
06:03
because you're consuming so much dietary fat just by default you're going to be getting more fat being pushed into adipose tissue now I get this also you burn more fat when you're on a low-carb diet yes because you're eating more fat of course you would burn more fat if you're eating more fat you're also starting more fat okay it is the net
06:34
overall balance that makes the difference guys so same thing if we look at a high carbohydrate low-fat diet you're burning more carbohydrate you're also storing more carbohydrate as glycan glycogen you're burning less fat you're also storing less fat okay it is the relative rate of storage versus oxidation that's going to make the difference and at the end of the day that relative rate is going to be determined by your overall caloric load
07:04
okay if you're eating to me if you're eating too many calories whether you're eating a high carb or high fat if you're eating too many overall calories that's going to provide a cushion to push more dietary fat into fat cells and yes you may be burning a higher overall rate of fat oxidation when you're eating a higher fat diet but if you let's just take an arbitrary rate if your rate of fat oxidation is like let's say a 10 and
07:34
on a high carbohydrate diet it's a 2 but you're also storing as an 11 then you're still gaining fat okay so we have to keep in mind that is the overall caloric balance that makes the biggest difference and the only reason that high fat versus high carb is really going to make a difference based on the scientific literature is which one enables you to create a caloric deficit
08:05
better okay now if you're someone who enjoys eating a high carb diet you find that works better for you you're better able to stick to it then by all means eat a high carb diet if you're somebody who finds that a low-fat or a low carb diet high fat is easier for you to stick to you feel more satiated you feel better then use that or moderate for both any of those are fine make sure you're eating enough protein make sure you get a fiber those are your biggest
08:36
things and controlling your overall calories is the most important thing again on a high-fat diet low carb diet you burn less carbohydrate you store or less carbohydrate you burn more fat you store more fat as absolutely louts on a high carb diet you burn less fat you store less fat you burn more carbohydrate you store more carbohydrate okay this is very very very simple very
09:08
simple basic physiology teaches us unfortunately every 10 years in the fitness industry these things pop up and people try to promote them as magic again I'm not saying that low carbohydrate high fat doesn't have a place it can and I finally want to adjust the inflammation effect because a lot of people are talking about inflammation right now the research has shown that even with a high carb and in particularly even with a high sugar diet if you create a caloric deficit you will
09:40
still get improvements in markers of inflammation this was shown by Sir Witt at all when they looked at even at over a hundred grams of sugar intake per day they still showed improvement in cholesterol fat loss insulin sensitivity and inflammation all these measurable health markers it is the fat loss that makes the difference guys so whatever helps you lose that fat and get healthier overall it's going to be best for you
10:11
maybe for you that's low carbohydrate but maybe for somebody else it's high carbohydrate maybe for somebody else it's moderate carbohydrate either way creating the caloric deficit and controlling your calories is the most important thing any short-term rises and falls in insulin will never supersede the caloric balance that you require to lose body fat guys if you've enjoyed this video please click like subscribe and check out my website bio lane calm
10:41
thanks guys

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