The Keto Advantage: It starts with an 'H'.

[@Physionic]

Lighting changed up at the beginning, because I had to re-record a section of the video. Hope you get something from the video, though.

[@HisLove4You]

Not a problem at all! Now, if your mike went . . . LOL 😊

[@mwtrolle]

Hi there thanks for the great content. Having been on KETO on off for 3 years I can feel the effect for months after getting off KETO, maybe extended because I keep doing some fasting. Do you know of any studies that show that or explain that effect? After being on KETO for like 2 months, I can feel it's effect for 3-4 months. I feel less hunger, if at all. I don't have as many sugar cravings, none while on KETO and just after. I got more energy when fasting, I guess because my body more easily can swap to using my fat storages. When ending KETO i usually have the feeling why not just keep going as it starts to get really easy after a month, but I don't think it's that healthy to be on all the time. So circling in and out seems to be a way to get the best of both worlds. Also, being on KETO can be a bit difficult social-life vice. I think the reason KETO works so well for me is because it is a no BS diet. Meaning that it you cheat you get hit with the big hammer, if you use it to lose fat mass that is. a one-day break, will nullify days, if not a week, of keto, and then it take 2-3 days to get back in KETO.

[@cmel714]

Been doing keto and fasting for about 18 months. Liver enzymes back to normal after being elevated for years, was taking 2 meds for blood pressure and 2 meds for cholesterol, off all meds now. Lost over 60 lbs. Keto has been my life saver.

[@pawemalanowski9945]

For me keto cleared my kidneys:) Kind regards.

[@HisLove4You]

@@pawemalanowski9945 Mine too. My numbers are great!

[@KJ-um1gq]

Were obese before? And have you lost weight since you’ve been keto over the last 18 months?

[@aurapopescu1875]

Same here 🤗

[@huckleberrysfriend]

Keto diets lower bone density. 😢

[@palden4579]

On Keto: no joint pain; better concentration, and of course lesser food cravings which means a more calm mind, which is huge! I feel healthy and look more healthy. I am a Vegetarian, but I am sure even with a Vegan diet one could do it! My protein go-to is Quorn.

[@markbeiser]

I started doing a whole foods Keto diet in 2019 when I was diagnosed with Type 2 diabetes. Dropped my A1C from 8.7 to 5.2 in 3 months. 3.5ish years later and my last A1C was 4.9, even though I "cheat" now and again with foods wrapped in a tortilla. Still no sugar or packaged processed foods though. I've found that I can slip back and forth between being in nutritional ketosis or not in under a day now, without any of the usual side effects people report. It definitely does not take much food for me to be satiated, and I'm never powerfully hungry, or have cravings, like I used to.

[@olwill1]

Good going! Those TV ads for diabetes medicines brag about, "I got my A1c down to seven!" That's still diabetes. That'll still give you complications.

[@AdamH-g7y]

I went low carb, and dropped 35 pounds and 5 inches off the waist in 4 months. Didn’t really try all that hard, either. Metabolic measures improved dramatically.

[@wtywatoad]

Had eaten a high carb diet most of my life. I could eat pasta until my stomach ached and still not feel satiated. Spent 2 1/2 weeks transitioning to keto and eating twice a day with an 18 hour IM. The early results are already incredible, my sugar cravings are almost completely gone, and I actually feel satiated after each of my meals.

[@Discostick55]

I just recently found your channel, I find it extremely interesting. I have to say that some of the things you say about hunger totally line up with my experiences. I recently lost 80 pounds over the course of 18 months. Doing keto, and transitioned into OMAD almost automatically because it felt natural and the results were motivating. About 13 years ago, I found keto for the first time, and lost about 50 pounds that time. Between those years, i slowly got fat again. So after many years, I think I can admit that I have a poor relation with food and emotional eating and tend to overindulge when life gets in the way, and use food as an emotional crutch. Maybe because experiencing hunger or craving for the reward of tasty food is one of those things that is very hard to quantify and measure. Perhaps that's why it gets overlooked by science a lot, and maybe there's big differences between people, metabolism and how their brains experience this. But there's something there while on carbs that feels like how other people describe an addiction. And sometimes it sounds like naturally fit people don't seem to have this. I don't smoke or anything of the sorts, but when I hear people describe trying to quit smoking, but beeing unable to resist the urge to light up? That's how I feel sometimes with resisting the urge not to eat something unhealthy, especially when your senses are assaulted with ads for unhealthy products at every step in life. There's times I've finished rolls of sugary cookies in one sitting, thinking 'just one more' each time, as if in a daze. And then suddenly the roll is empty, I realize what just happened, and I regret doing what I just did? How can that happen? How can I do something so against my own better judgement, am I not in control of my own actions? Having set a goal of losing weight, planning meals and daily calorie limits, how can I, as an adult not set my own boundaries and be tempted into consuming things that I don't actually want to? While on keto though, food finally isn't in my thoughts anymore for most of the time, and I feel like I've recovered my sense of control over myself when making choices about food. However, as soon as I've cheated, getting back into keto feels like an uphill battle again, and all those temptations and feelings of not being in control come right back.

[@christopherkowalewski]

Great video that describes my experience so well! I eat around 10g to 15g carbs per day max and finally have control over hunger and no longer the reverse. I eat when I'm hungry and when it's convenient for me to eat, and I stop eating when I'm not hungry. If I force myself to keep eating I get nauseous. So my body and I are finally communicating. Moreover I eat 2 to 3 meals a day with no snacking, and it's because I'm not hungry so the thought of eating doesn't even come to mind. I consume fewer calories: about 1400 - 1600 per day - just less food. Yes, it's so easy: from shopping to preparing without any complications; I love bacon & cheese so I'm fortunate in that I don't really miss sugary food - even when I look at cheese cake, lemon meringue pie, pistachio ice cream etc, my mouth doesn't even water like before. What started as a diet to lose weight has become a lifestyle. I started on a keto diet

[@SkyRiver1]

The whole keto diversion should have been settled when it was found out that Inuits worldwide developed a genetic mutation that prevents ketosis. If you don't think that that fact settles the question: think about it until you do -- because it does.

[@christopherkowalewski]

@@SkyRiver1 These studies have since then been questioned as ketone levels were ONLY tested via urine: “This reported phenomenon of reduced or absent urinary ketones in keto-adapted individuals may be explained by 1) as ketosis develops, the ratio of AcAc to BOHB decreases (Owen 1974, Balasse 1979, Neal et al. 2009), sinces more AcAc is converted into BOHB (Volek and Phinney 2012) and 2) that AcAc is excreted proportionately to blood levels (Passmore 1961). So, if keto-adaptation has occurred, but the overall level of AcAc + BOHB is lower than what would be found in fasting, then urinary AcAc may be expected to fall below detectable levels...” moreover: “…urinary measurements were not developed to detect the milder levels of ketosis found in fed people on maintenance calories as compared to fasting or ketoacidosis.” Source: escholarship.org/content/qt8wz5h9kp/qt8wz5h9kp.pdf?t=q3sb1q PS: please stop spamming the conversation

[@SkyRiver1]

@@christopherkowalewski I had a look at this paper, and the conclusion is that it is inconclusive but hopeful that long term ketosis is not harmful. The important info that is missing is who paid for the studies that this paper references. All the current compromised meta analysis indicate that keto diets increase all cause mortality. There is no doubt that people will go to extremes to rationalize anything they believe. Just as "scientific" studies can be found to rationalize any particular belief. Carivore diets is the poster boy for this nonsense. There is not doubt at all that meat is harmful in even what most would consider small portions. No doubt at all, and the meat industry has sponsored divers studies that show the opposite, just like the tobacco industry kept the horror of smoking in doubt for decades. There is no clinical evidence that mining coal without a respirator or similar equipment causes black lung. Yet anyone who claims this "doubt" as evidence is a fool or a paid shill. The simple fact is this: All the longest lived major populations are complex carb based. If they eat meat at all, it is in minute portions amounting to half a portion that an American would eat for lunch each day -- per month. Anyone who thinks that keto or carnivore diets are healthy compared to a nutritionally dense plant based diet is delusional.

[@christopherkowalewski]

​@@SkyRiver1 What were we eating 20,000 years ago during the Pleistocene Ice Age's peak - avocados, navel oranges & kale? If meat & fat were so bad for our health, we'd have gone extinct. The only people who are delusional are those who believe meat & fat, the only food that has been systematically available to us all year around throughout our evolution, have now become in a matter of 70 years toxic to our health.

[@chickenfarmer-im3zy]

I started Keto in May of 2019, I weighed 220 lbs. I'm six feet tall. After about 6 months on keto I weighed 160 lbs. Everything changed about me, it seemed like. I was happier, objectively. I had what seemed like boundless energy, which compared very favorably to my 220 lbs self. Before Keto I would wake up three or four times to go to the bathroom. After Keto I was sleeping through the night 4 or 5 nights a week. I measured my ketones around 3 or 4 times a day, as well as my blood glucose. I wrote down, meticulously, what I ate and drank. I recorded my scores. I would look to see the effects of eating on my blood glucose and my ketones. Now, in nearly May 2023, I weigh 170 lbs. I work out. I eat low carbohydrate, but only occasionally spend a week or so in Ketosis. I estimate my body fat percentage at around 9 or 10%. I haven't really felt like I was so hungry I could eat and eat in four years. I can't say why Keto worked for me, but it did.

[@Physionic]

That's amazing - congratulations on all your hard work, CF!

[@HisLove4You]

Congrats!! Low carb works for me too. Further, white flour ( ultimately sugar) and sugar feed cancer and a wide variety of diseases including c0v-id. I do believe a combo of healthy low carb ( healthy keto) and fasting - not just healthy keto alone - work for non hunger.

[@shaneminer15]

I eat carnivore to manage my blood sugar as a diabetic. it's impossible to describe but I literally never get hungry anymore. like I know when I want to eat, but it feels completely different than hunger. additionally if I don't have food when I want to eat, I just don't and it doesn't bother me. no idea why I feel like that. when I am eating, the best marker for when I'm full is that my food stops tasting as good.

[@markeby3636]

I'm one of those that just can't control their eating when on a high carb diet. I'm ravenous all day long and end up eating unhealthy processed foods.

[@Gainzster]

What carbs are you consuming exactly, a bowl of thick oats will destroy hunger for example.

[@kristinvc349]

Me too

[@markeby3636]

@@Gainzster I've tried oats before and it does the same thing to me. Give me eggs and bacon though, and it's a different story.

[@Unsensitive]

​@@Gainzster I think it depends on your current metabolic state. When metabolically healthy, this is very likely the case, when not.. it can make it worse. So many factors go into this though.

[@Gainzster]

@@markeby3636 How are you preparing the oats? A huge bowl that's cooked fully so they are a very thick porridge should destroy hunger and probably put you to sleep, trust me I used to eat one a day when I was 300lbs, it killed hunger.

[@jimbrogan9835]

Carbohydrates aren't filling (satiating). Just the opposite. Fat is far more satiating. I can eat high carb junk food all day non stop, so can most people. Eggs, bacon and beef will leave me feeling stuffed all day long. One big meal of fat and protein and I'm not hungry again till the next day.

That was one of the most interesting videos I've watched about keto. Many thanks for this and please, continue this awesome work focused on data.

[@Physionic]

I'm thrilled to hear it - I actually discovered something new AFTER I recorded and edited this video that would have been cool to add, but I'll release it in separate content.

[@bryanbates4285]

Thanks for doing this video! Like other commenters here, I've experienced the keto hunger suppression effect firsthand and continue to benefit from it 9 months into my keto journey. Like others, I've lost all the weight gained since graduating high school (some 60 pounds gained over 45 years) and shed blood pressure meds. But there is one other aspect to a ketogenic diet that is at least as important as hunger suppression in my experience: the suppression of starchy carb and sugar *cravings*. I think of cravings as the desire to eat specific types of food relatively independently of perceived hunger. This suppression of cravings has been much more crucial to my success than perceived hunger. I'll leave it up to researchers to tease out the mechanism at work here, whether it's a result of greater insulin sensitivity on a ketogenic diet or something else.

[@steveclemons8191]

I really like your channel. I am a Keto diet follower. It has been working great for me. I have had less hunger than on other diets. I have always attributed it to the ketones. My only comments on your channel have been complimentary. I think of you as someone more interested in the truth than in supporting a dogma. That is why I like you. I believe the truth is what counts which ever way the evidence takes us. Keep up the great work. If I find something that could be corrected, or more like “tweeted” in one of your presentations, it will always be polite. It will generally be posed as a question seeking greater knowledge on my part than an objection or accusation of fault on your part. I know I need to learn more, and I believe this is also your attitude. Love❤. (Love is what makes the world go ‘round, it and is an important part of our physical health too)

[@slten12]

Hear hear. I agree with you and like that Nicolas is a truth seeker. It's really interesting to see which groups are so against following the data, wherever it may lead. From my observations, these dogmatic groups seem to align with other groups throughout other areas of American culture that are very dogmatic and hate following the data and science. Who would have thought lol

[@dandanato2480]

Carbs make me crave more carbs. Without them I fill up on fat meat and no carb veg. I'm full and have no cravings as the day goes on. When I'm Hungry, I'm hungry without craving anything in particular. I can plan my meals and stick to them. I've lost 80 lbs since September of 2001.

[@PeterTea]

As a type one diabetic, I was always told to eat pretty much what I like but just take insulin to cover carbohydrates. Well, after years of doing that and consistently gaining weight, a few years ago, I went on a ketogenic diet. After a couple weeks of adapting my body to this method of eating, I felt a lot better and my blood sugars were much more controlled. Over time I lost about 30 pounds and have kept it off for over three years. One big thing that I noticed from the switch is that I could go much longer without eating then on my previous high carbohydrate diet. I would assume that since we have a lot more stored fat on our bodies than stored carbohydrate, that if we can get our bodies to run off of fat then we can tap into a much larger fuel tank then the relatively minuscule fuel tank of carbohydrates. Thanks for the data.

[@cheffatgrams]

Amazing info. Living the ketogenic lifestyle for 3 1/2 years and keeping off 85 pounds I’ve lost I think it’s safe to say I’ll be living a keto or modified keto lifestyle till I’m old and gray.😎

[@cyber0005]

You're my new favorite youtuber!! I would like to say that I experienced results beyond my wildest dreams with low carb/keto/intermittent fasting, whatever the actual mechanism's were!!

[@bakakafka4428]

I watch this just after watching the latest Plant Chompers video on keto vs vegan low fat, very interesting! It also goes into what the correct meaning of hunger, satiety and satiation is.

[@TheScienceofSelfCare]

Another banger. Great video 👏👏👏 whenever I’ve tried low carb I feel like I’m never entirely full/satiated but also not as hungry to begin with. Generally low carb doesn’t seem to work for my body, but what I’m most intrigued by are changes in my personality with low carb and changes in my perception of time. Feel like this is microbiome-related.

[@Physionic]

What changes did you experience, Robin?

[@TheScienceofSelfCare]

@@Physionic Ready for a mini essay? :) Time seems to pass more slowly. I feel like I am more present and mild-tempered.. I don’t feel super enthusiastic like I can feel on carbs but also don’t feel nearly as ruminative. I’m also less detail-oriented. And don’t feel like I can think quite as quickly. The first time I did a deep fasting and keto protocol if felt like I could see myself differently as well. Normally I have a bit of a dysmorphic view of my face and focus on random details of my face (when I see myself in a mirror) but during this period it was like I could see my whole face together. It all reminds me of when I read a study on how germ-free mice are less risk averse than their WT counterparts. It’s almost like an inhibitory part of my cognition is missing? Sounds very weird. Obviously I’m a placebo-afflicted n of 1, but these are just things I notice time and time again. When I did eat a bunch of carbs and came off of keto (because it was messing with my hormones) I also had a wild rush of emotion that was uncontrollable. I was just unreasonable and had to cry for an evening. Hahaha. What I have found to be helpful for managing the weirder parts of eating carbs is taking (c8) caprylic acid supplements, which leads me to believe these experiences are related to my microbiome. I am now quite balanced while eating carbs and feel great. And if I ever do eat lower carb, the changes are there but less drastic.

[@Physionic]

Thanks for sharing - I feel that way on a heavy calorie deficit.

[@michaelwatts1186]

​@@TheScienceofSelfCare good observations though. Glad you are keeping a pulse on how you are feeling mentally. Most dont do that. I can relate to many of these. Especially the enthusiasm part being less on a low carb diet. Like I can take it or leave it type of mentality.

[@TheScienceofSelfCare]

@@michaelwatts1186 yes! “Take it or leave it” is a great description. Can definitely relate.

[@simonround2439]

I've been doing keto for a year now. I experience no hunger because I eat exactly as much as I want until I'm full. I've lost 25 lbs and as a regular runner, my times are back to the levels I used to achieve 20 years ago. I also feel amazing all of the time. My bloodwork is excellent too. There is no downside to this diet for me .

[@tonyrabone4668]

Nice video, Nic, getting closer alignment between the experience and the research. Can I share 2 things you may not get from the papers... 1. There are 2 types of hungry. The first which follows either low carb or keto periods feels like "oh, I have a sense in my belly, haven't eaten for a while, probably should eat sometime." The second which can follow a very carb meal can feel like "god I'm starving, haven't eaten for 3 hours, gotta eat before I get narky or start shaking." I've read hypotheses that they are not the same mechanism. Any insight? 2. Even when I'm not in ketosis (most of the time) avoiding carbs in the morning means I will have great energy, willpower, calmness, resilience for a long time as well as staving off hunger. Fat and protein seem to work. 3. Four egg cheese omelette. Hmmmm.

[@CarbageMan]

As I understand it, swings in blood sugar can drive hunger-particularly when it comes down from a high. A ketogenic diet stabilizes blood sugar, so it makes sense to me it would reduce hunger. The only time I feel particularly hungry since being low carb is when I resume eating after a fast.

[@SkyRiver1]

The whole keto diversion should have been settled when it was found out that Inuits worldwide developed a genetic mutation that prevents ketosis. If you don't think that that fact settles the question: think about it until you do -- because it does.

[@CarbageMan]

@@SkyRiver1 Sounds like contrived BS to me.

[@mpoharper]

I am never hungry on keto and my bowels improved. I have been on keto for 4 years and I lost weight initially and then stabilized. I stay to keep insulin low because of a cancer diagnosis. Immunotherapy knocked it out and I hope to avoid recurrence. There are many reasons to eat differently than the average person.

[@BlueMarvelAdamBrashear]

The main reason Keto worked for me is I am used to eating a lot of food my whole life, I ended up with a very bad GERD problem. I tried many different diets but I just couldn’t control my appetite and cravings for long enough periods. The GERD got so bad that I decided to give KETO a try. There was a miracle within 2 weeks my GERD was almost completely gone. Even though my waist size wasn’t shrinking, I just felt so much better than I ever had since my GERD was gone. Although I started to get more frequent heart palpitations but I found I just had to supplement some extra electrolytes to stop that. I also noticed when I started counting calories a month in, that if you have same portion size meals as high carb ones the calories were even upto 50% less with a keto meal. I also found Keto more satiating, so I tended to eat less snacking throughout the day which allowed me to incorporate intermittant fasting easier. I used to have GERD 24/7and drinking coffee would make the pain unbearable. I was taking Rabeprazole to help with it for 2 years at this point. Now after KETO, I can drink 2 Venti Black Americano’s no problem during the day. Only time it comes back is when I eat a high carb diet on my cheat/carb day. Which makes me think my stomach does not like wheat or sugar or both. But it goes away the next day when I return to keto and IF. This allowed me to stay with the diet. I find veggies taste so much better now, sugary products way tooo sweet that it irritates my taste buds. After 4.5 months I am down 40lbs. And that’s without doing cardio. I started weight lifting about a month in since I could do it without triggering GERD. I’ve been weight training about 3/4 days per week. For everyone you just need to find what works best for you as an individual rather than relying on generalized studies. You also need to give it time for your body to adjust to it. Some people happens right away some their bodies are much slower at adapting.

[@ManchoManchev]

Great videos. I can say that I am addicted to carbs and was quite scared that starting a very low carb keto will push me into the constant hunger zone. Of course the opposite happened and I'm really glad this was the result. Weight loss is not the only benefit though. I'm especially happy that my BP is starting to normalize, which did not happen on a calorie restricted diet. I've gained and lost weight many times in my life but just calorie restriction was always very hard for me.

[@SkyRiver1]

The whole keto diversion should have been settled when it was found out that Inuits worldwide developed a genetic mutation that prevents ketosis. If you don't think that that fact settles the question: think about it until you do -- because it does.

[@Candyapplebone]

When i went from eating 3000-4000 calories a day and running 65+ miles a week, to running ~18 miles a week and trying to eat less than 2200 calories a day, switching to carnivore helped control the hunger a lot. I was able to get a handle on my appetite thanks to all the fat. Now I eat mostly carnivore and I always make sure to get a lot of fat in my diet, 50-60% of my calories daily usually, if not more, are fat. In my own personal experience fat satiates way more than carbs and protein. Sickening levels of fat, like drinking grease

[@Michael-vc2cs]

I like these videos. I appreciate the knowledge, which is what I'm actually after. I am a little bit of a jerk sometimes because I think brilliant people tend to operate on assumptions from time to time because they get really focused on some things and miss others. I have tried a variety of approaches to fat loss, the most sustainable of which was keto. I am an N of 1. But I am one of many people who've experienced the same thing. Clearly, I have a problem liquidating my fat stores for energy. My hope is that more research is done on these subjects in a more controlled environment. The main issue is the idea that some people may subject themselves to potentially harmful ways of eating. So the alternative is to break down the physiology, assuming nothing is good or bad on the outset. I thought this video was really well done. I was skeptical of keto when I first started. But my experience has been identical to so many others. Yes I've been able to maintain a calorie deficit at will with this approach where on other approaches I was way too hungry. This is my anecdote. But with so many anecdotes it's no wonder this diet has been used for research into reversing diabetes, heart disease, and even cancer.

[@pablorages1241]

I've had similar experience as some of the people you quote ... I've found lower carb , more meat and fat has reduced my feeling of hunger ... I can go longer between meals ...so I eat less

[@l00neyville]

I have an excellent point to add here. It is not the exclussion if carbs, but more impotantly what type of fatty acids we consume when on keto that affects satiety much more. Stearic and palmitic fatty acids are saturated and are present mostly in ruminents and are the most satiating. Seed oil fatty acids contain a lot of omega-6 unsaturated fatty and other pollyunsaturated acids. On the level of the mitochondria there is a mechanism of reverse electron transport with ROS that sends a signal that there is enough energy when conuming saturated fat. The case when double bonded pollyundaturated fatty acids are metabolized the signal is absent and we over eat. A simple experiment, eat french fries in commersial seed oil and you will be hungry after a coupleof hours. Cook the same french fries in butter at home and you will be satiated, not hungry. I ate 3 straight days only french fries in butter on OMAD and didn't get hungry and even was losing weight and was in ketosis. It's not the carbs per say, it's the fat that they are combined with.

[@yulia.no.X]

An interesting point! Thanks for commenting. I may try it when I get to my target weight and get to maintenance.

[@richardm654]

Not sure of the science, but from my 2 years experience on a lower carb diet, hunger is a major factor. When I eat a high carb meal, I feel much hungrier later on after eating. I eat a well-balanced diet with a variety of veggies, meats, fruits, nuts, seeds, and dairy. Just removed refined carbs, sugar, pasta, bread, most grain products, and seed oils. Everything in moderation. I eat less overall, have no cravings, feel much better, and don't fight hunger at all. I'll stick with it.

[@cheriseelliott9230]

I lost weight on low-carb, then on keto, and now am mostly carnivore. Eating carbs makes it impossible to keep my blood sugar in a healthy range. I train 8-12 hours per week, and if carbs are in the picture, my blood sugar remains high, sadly. Weight loss (or even weight maintenance) while consuming carbs is a white-knuckle experience. No fun! I feel better as a near carnivore than I have felt in years. I get that everyone is different, but this is working for me right now. 🥩 💪🏼

[@ACCA2016]

Agree on hunger, I am on keto and for 3 major reasons. 1. It is actually easier to pick whole food with fat and protein, high ratio omega 3 oil than diving into the carbohydrates food choices. 2. The portion is easier to control since I feel full very easily on each meal. 3. The drastic progress from the first whole month.

[@John-vo2wm]

I think it is very important to note that there are multiple signal pathways that can affect satiety. High fat can trigger satiety, but plant-based diets can also trigger satiety signals through short chain fatty acids which are produced in the gut.

[@Thealignmentkeys]

In my experience with Keto. I've been using this primarily over the last 10 years. I am not hungry on Keto. However, if I ear too many carbs I'm instantly hungry and can't eat enough. I love Keto.

[@SkyRiver1]

The whole keto diversion should have been settled when it was found out that Inuits worldwide developed a genetic mutation that prevents ketosis. If you don't think that that fact settles the question: think about it until you do -- because it does.

[@CodHumors]

In the process of watching this video @2:15 I have noticed that while reducing carb intake (no breads, fruits) and increasing my fat in take my desire to eat has significantly decreased. I FEEL more filled probably because I am supplementing what would have been a banana or cereal which is higher in carbs with some meat which is higher in protein and fat. From my understanding higher protein intake reduces hunger. As fat intake increases, protein intake also increases almost at the same ratio.

[@dwurry1]

I find that "hunger" has two components that are confused in my life and (i suspect) in research the two components being craving and actual hunger. A bit about me and why I suspect this: I started a ketogenic diet 18 months ago to stabilize my insulin because after years of marathon training and 40 years of running I found that I was addicted to Gatorade and chocolate. The chocolate addiction coming from those little gel packs you eat when marathon training they call *nutrition* when intact they're mostly corn syrup. When I started keto I discovered that all my life, I had not really known hunger. I had known cravings for sugar and carbs. And, as an example when I would give blood at the Red Cross, I'd drink a half a gallon of Gatorade because my heart rate and blood pressure would otherwise mean I'd be on the table for 45 minutes. I also had a blood cholesterol problem and my blood insulin had for the previous 10 years hovered just below the treatable diabetes level which is now recognized as insulin resistance. I also started intermittent fasting when I started Keto. Going on Keto dropped my cholesterol and blood insulin levels to normal. Cholesterol remained high but changed from VLDL and LDL cholesterol to HDL cholesterol. So why they were still high they remained so but overall the cholesterol remaind good. I also cut out cooking oil at this time (perhaps a clue) except for olive oil and avocado oil. My amazing self discovery was that until I really cut out the carbs I craved food. At 57 years old, I realized I had never really known hunger. I had only known craving for food which I now somewhat associate with my blood sugar levels. I also lost 40 pounds in a month and a half. I'm 6'3 and went from 205 lbs to 165 lbs--this was frightening and I ran to my doctor to say, what the hell's going on (this was 10lbs less that my competition rate where I was running 4:57 miles which was by this time 30 years ago. My stats at the time were BP 100/60, HR 57bpm which with my weigh my doctor described as pretty healty and normal. I also had migraine headaches and drank a lot of water which I now associate with the sugar/carb consumption. But Keto also appears to have cleared up the migraines and without the Gatoraid I now drink about half the water I used to a day (two quarts).

[@WholeEd]

@ Dr. Nick : The body needs (among other things) protein and "fuel" either as carbohydrates or fatty acids. Since most people (54% according to NHANES) have some degree of insulin resistance, LCHF diets make a lot of sense. First we metabolize glucose, then local glycogen, then glycogen released from the liver, and finally ketones. Once we are "keto adapted" in this way, hunger really isn't a problem -- we have plenty of "fuel" stored as endogenous fat. Unless you are a long-distance bicycle racer like Tim Noakes, caloric restriction is implied. (Who wants to drink pints of olive oil?) I regard keto as a weight loss regimen, NOT a maintenance diet. Once you've reduced visceral fat to acceptable levels, and your A1C is coming down, you can eat more carbs.

[@l3eatalphal3eatalpha]

There are many other major advantages I found with keto in addition to the lack of hunger, which is an obvious advantage. Firstly, it is different enough to most people's standard diet that there is enough distance to keep them psychologically distinct. A little like it being more successful to quit smoking altogether than simply cutting down. Secondly, you hit a steep learning curve with your nutritional knowledge. You learn about carbs and fats in much more detail. What - starches are chains of sugars, you say? I need how much protein? Saturated, MUF, PUF, Omegas Etc. Once you get to a certain point, even if you increase your carbs, it seems ridiculous to return to your former diet as you have redefined what you believe diet actually is. I think you discover more delicious (usually fresh) food along the way too. Thirdly, if you make a change it may be the first time in your life that you have taken complete control over your diet long term, not just 'going on a diet.' (Terrible concept) Once you have learned for yourself or followed advice and seen it working, you have the confidence to expand, try others or return to it again. Crucially, to take control and make informed experiments on yourself with nutrition and fitness overall. Best of luck, everyone.

[@pong4life]

Exactly. I learned so much since I switched to low carb. I am now able to make better decisions that affect my health.

[@Mevmotto]

I love having the freedom to whatever I want! I’ve lost 17 since January eating in a calorie deficit and still eating all food groups.

[@kburke1965]

Low carb diets work for lots of people, so explaining all the biochemical mechanisms behind this effect is worthwhile. Many low carb advocates think they know the full story already but there is too much left to discover in biochemistry for this to be true.

[@garethdesborough7960]

I can’t control my eating when I include carbs above about 50g per day. I’m drawn to overeat by the early evening if I go closer to 100g. But if I keep carbs below that threshold by day 2 I’m at 0.5 mmol ketones in the afternoon of day 2, rising to around 0.8-1.0 by day 3 and hunger is largely absent. Everyone is different, this is how MY body works.

[@dkeener13]

This is good, and the focus on Hunger is right on the money. I'm about 8 months keto (and down 45 pounds) and the main reason it works for me is just a completely different experience of hunger. It's still there, just far more muted in every circumstance. When I cheat and eat something with a bunch of carbs, I'm ravenous a few hours later and I feel completely drained of energy. Bonked and starving. I can go 4 days eating only a couple cans of sardines and not feel as depleted and hungry as I do a few hours after eating a bunch of carbs. The satiety scores for different macros are probably accurate within whatever parameters they've defined, but there is definitely something going on that they are not capturing, as some of the evidence you present here demonstrates.

[@timothydavis2568]

I've been on and off with keto for 2 or 3 years, and I've found it's a great tool for weight loss. I've found a reduction in sports performance in high intensity exercise, and so I always break down and eat some carbs before exercise, but I wonder if I don't need to just "push through" the adjustment period. I've heard of (1) athlete who was pure carnivore playing rugby, and want to try the experiment myself. I understand that ketones run on the oxidative system, not the glycolytic system, but beyond theoretical speculation on sports performance, I wonder if there is any literature on actual effect of sports performance? Love the videos, great to see you climbing in subscriptions! -Timbo

[@glenteavictor7822]

I love grapes and strawberries with oatmeal. I have lost 130Lbs in 8 months staying in a calorie deficit. What do I do?

[@homesignup]

Super cool video especially the low ketone levels to achieve the satiety effect! For me to get into a deeper ketosis I have to do enough exercise to burn off glycogen stores, drink coffee/tea and fast a certain no. of hours as I'm not on keto, just on low to medium carbs (in scientific studies it is around less than 120g/day as most Americans eat around 300g/day)

[@ianscreamsvideo]

The simple of it is...when you get into ketosis via diet, you're fluxing back and forth easily from consumed calories to body fat. If you're metabolically flexible it's a pretty smooth transition. So it would make sense you don't get huge hunger spikes after food is digested, as you still have access to lots of fuel. Probably a survival mechanism so you can focus on hunting/gathering. If you go back and forth from high insulin carbs to ketosis burning body fat after insulin drops you have a less seamless transition. A drop in energy access. Blood sugar waves, and stronger hunger signals. You can do it, just takes more willpower. Way more of a rollercoaster. When I'm fasting the hunger spikes come knocking and then go. The longer I fast, the further between hunger waves. If I'm exercising steady state while fasted it also keeps hunger manageable. As soon as I eat something then I start craving. Particularly if I start w carbs i then need to stuff my face. A good lifestyle hack is to phase into low carb low insulin periods, be it a day or two or longer and make that the time you focus on higher fat burn. Then phase into a higher carb for your anabolic workouts. You can do both. Making protein a priority in both helps

[@georgeswanson9483]

I'm on a keto diet because I'm doing 5-2 fasting (fasting five days, eat on weekends). Being in ketosis suppresses the production of ghrelin and keeps me from feeling hungry. One of the side effects of fasting is going into ketosis but that process is not fun (keto flu) so if I stay on a low carb diet when I eat, I get the benefits of being in ketosis and don't have to go through keto flu every time I start fasting again.

[@mathieudupre147]

Hi Nicolas, thanks for your works. That's great. May I ask you if you are vegan? If not what is your diet? Standard American Diet or something you'll post on a new video? Thanks for your answer. Mathieu

[@Corrupt_be]

After I started counting calories to lose even more weight after going low carb I did notice 1 particular thing: Anything containing carbs generally tends to be (on average) really calorie dense. It feels like I can just eat MORE on a low carb diet for the same calorie budget.

[@ausmiku]

Once again selective research fails to give a complete answer. Ketosis plays a minor part in satiety. Once we become fat adapted beta-oxidation is the primary fat "burning" mechanism, not ketosis. People who have attained metabolic flexibility do not produce many ketones any more. Ketones are a newbie's sign of inefficient fat oxidation. Hunger and satiety (leptin and ghrelin) are usually caused by low blood sugar after too many carbs have spiked insulin. One day I ate 100 grams of pure sugar. I had a sugar crash 2 hours later with a ravenous hunger and even wobbly legs. Satiety from fat is not the story.

[@TheTrock121]

I'm 60 and have been reasonably low carb for about 20 years. My blood work has always been good, but my A1c started sneaking up approaching 5. I transitioned to keto and lost about 5lbs and A1c dropped to 4.6. I was determined to drop another 5 lbs to get back to my ideal weight and hopefully drop the A1c closer to 4.0. The problem is that I've gained the 5 lbs back and feel tired much of the time. Any suggestions would be appreciated.

[@davutberntsson7058]

Low carb, high fat for a large portion of time for 10 years now. The only thing that shuts down my eating disorder. If I have carbs for a couple of days, I become a ravenous monster, eating everything in sight, always hungry, even waking up in the middle of the night to binge. When in mild ketosis, no cravings, no after food dips, even energy and not a slave under my hunger. Eat 2-3 times per day, no need for snacks. Also inflammation in several injured joints and muscles goes away. And better cognitive abilities. Keto/LCHF probably saved my life.

[@JDARJISJ]

Your comment that fat was less satisfying threw me for a loop. I have always heard the opposite and my experience confirms it, at least as long as it isn’t accompanied by a lot of sugar. I find far better satiety on a low card, high animal fat diet than I ever had on a regular diet. When I am in ketosis I can easily go a day without eating and not struggle with hunger. Not that I don’t feel hungry, just that it doesn’t disturb my mood. Compared to the hangries I got before, I am a much nicer person to be around than I used to be.

[@robtruax7640]

Great video. Focuses on the hormonal impact of the insulin model and not merely weight loss.

[@diverdown81]

Awesome video, brother!!! I had the same satiation when on Keto. I could eat lunch and not be hungry for 12 or more hours once I had been on the diet for a few weeks. Since higher fat foods tend to be associated with protein, I wonder how much the protein is the impactful macro? Also, I saw some very preliminary evidence that Keto can positively impact GLP-1. Not sure where the data are with that currently.

[@travv88]

Since the last video of yours I saw I've been incorporating more lower saturated fat fats such as olive oil, avocado oil and hemp seed oil. I've been including some avocados, chia seeds, macadamia nuts and walnuts as well.

[@Physionic]

Nice, Trav!

[@HisLove4You]

Those are actually among tge healthy fats used in "healthy keto!" Great 🎉

[@travv88]

@@HisLove4You Well it certainly feels better than a carnivore diet lol.

[@josephabdilla1383]

Great information and presentation

[@Physionic]

Thank you!

[@olwill1]

The last time I was in ketosis, I didn't want to eat at all. I ate according to the clock. I lost 7 pounds and then Christmas came around and I jumped off the wagon. 😄 I need to get back on it - I almost couldn't put on my T-shirt yesterday.

[@littlevoice_11]

I love the idea of using your own personal data to inform their approach to lifestyle. We see CGMs being a great tool. One day I hope they'll be other real time data we can use. Have you seen ZOE research? It's combining blood sugar, genetics and microbiome to understand macro ratios for individuals but also agrigates the data to look at a larger scale to detect trends.

[@jeffreygleaves2931]

but.....but...it works! I have the receipts! 225 down to 192 easy peasy! I stalled out at 192 though and that's where I had to start thinking long and hard. I could turn one of those pee pee strips purple but I couldn't break those last 10 pounds. At 6' I'm supposed to be 184 to be considered not overweight. I'm pretty muscular though from a life of extremely physical work (I'm the guy who picks that up and puts it over there), so I don't know how you account for muscle. What I've figured out personally is its the appetite. When I eat carbs and sugar I crave carbs and sugar. I dream about root beer floats and can wreck a pan of brownies. Its the sugar addiction. Do the keto thing and that goes away. A Reeses Peanut Butter cup will make you want to throw up and an apple will taste like a piece of candy. I even gave Carnivore a try for a week and the appetite thing is even more pronounced. A steak or a cut of liver for dinner and I really didn't even what that. The ketones strip turned dark purple ....but I gained a pound. (I'm chalking that up to creatine water weight and the barbells but it kinda freaked me out so I quit.) Yes, this is all anecdotal but I'm Junior college white trash and at the end of the day that's all I've got to go on. My neanderthal intellect keeps me from counting calories and...let's face it...I mean you're a good lookin' guy and all, but those smokin' hot carnivore/keto chicks on KZbin are really...really convincing.

[@keen2461]

My experience after ~ 2 years of intermittent fasting with low carbs diet: When fasting (19 hrs daily), I don't feel much hunger. But when I start to eat, I can eat twice as much as a regular person would, and even though I feel my stomach physically full, I still feel hungry. I have to wait ~ 30 min for this ravenous hunger to subside. If I'm at home, I can manage this struggle rather easily since I only keep mostly vegetables and no processed food around, BUT if I'm outside I can easily fall into the temptation of biscuits and other unhealthy crap (and I consider myself strong willed). So, with this daily struggle, I feel there is something off with these low cab diets. It shouldn't be so hard to stick to.

[@rachelbrondel5858]

That's why I need bulk to help with the physical sensation of fullness, and this can't be a simple low carb vs high carb approach. I had to find what foods, not macros, satisfied me. I found pumpkin, beans and potato way more filling with so much less calories. So I make sure to have these in my meal

[@pillow4casestudies]

Maybe too many plants and too little fat and meat. Going carnivore helped me

[@carlnelson3893]

I tried Adkins for 15 years, was ok but was overcome by cravings for the carbs foods, once I went Carnivore, never had another craving since. That 20% carb Atkins allowed, was that just enough to keep me hooked.... : that Carbohydrate is a hell of a drug" .... lol

[@rexpolka]

a couple of other health and nutrition fellas on KZbin recommended a dash of salt in my hand and lick it to help with bordom hunger after dinner before bed -- anything to this? Sodium is involved in some of these processes? thanks for your consideration. R

[@corteltube]

Just anecdotal of course, but I went keto 6 months ago to lose a few pounds I just couldn’t get off on a low-fat low calorie diet and stayed for the fact that my rather severe IBS completely disappeared almost immediately. I don’t know the mechanism of cause, but I love it. I also lost that few stubborn pounds. I will stay on the keto diet because I love the calm stomach and my appetite is substantially reduced. I simply cannot over eat on this diet. I was a doubting Nelly when I started and don’t know what to think now except…I was wrong to be skeptical and had to,give my niece $50 on a bet it wouldn’t work for me 🤔. I would love to know why this wonderful thing has happened though, as I am a notorious skeptic.

[@josephabdilla1383]

On low carb most days and 2mad.don’t wake up hungry and just make plans to eat between 10 and 12.pretty good about not eating after dinner

[@wolfgangreichl3361]

I'm on a more or less keto (I don't count calories) OMAD diet for years now. I don't eat bread, rice, potatoes, noodles or direct sugar at all, so I assume I am somewhere in the keto region. I cannot confirm the satiety thing; I've probably overeaten on the occasion. I can confirm the non-hunger effect. For specific reasons I went on a 3x3 day fasting (one keto meal between each set) and had no hunger feeling at all. I do find myself perusing cuisine channels a lot though.

[@BaldAndCurious]

Ok. So, is it possible exogenous ketones would have similar effect on satiety?

[@Unsensitive]

Type of fat also matters. I recall seeing data showing PUFA activation of the endocannabinoid system, as well as studies of saturated versus polyunsaturated fats on consumption. A study showed reduced caloric consumption when french fries were cooked in beef tallow. They did not elucidate the mechanism though, so we can only hypothesize. My theory/hypothesis on the benefits of low carb/keto is based on multiple factors, but metabolic flexibility is a large one. Now time for personal anecdotes and data mixture, which happen to align with my theory, or perhaps it's the other way around? 😅 When in first started keto, any deviation would result in my arthritis and chronic pain returning. Over 3-4 years of lower carb and seed oil avoidance, my bodies levels of Linoleic acid inevitably reduced and my tolerance for carbs went up. At this point I don't fret about eating carbs, I rarely get hungry anymore. I'd say I'm moderate carb at this point, but avoid all processed food and seed oils still. I'll eat a carnivore meal, a keto meal, pizza on occasion, or simply beef and rice with a little veg. Sometimes rice and sausage or a burger.. (ok a bun and pizza crust would be considered processed by some) Back to my theory. It's all about metabolic flexibility. Seed oils damage this over time by a few mechanisms. I'd love some good long term studies on this.. • overconsumption and weigh gain via endocannabinoid activation • direct damage of Linoleic acid on the mitochondria • inflammation increasing stress hormones from oxidized PUFA, specifically OXLAM'S and other toxic compounds. I'd love some good long term studies on this.. Highly processed carbs increase inflammation by a few mechanisms. • Direct glycation is a concern, but • There also seems to be an effect of where they are absorbed in the gut. Upper gut absorption seem to Increase GIP relative to GLP-1 and PYY, causing an increased inflammatory response, also seen in diabetics, and which is the opposite of what we see in gastric bypass. Fat also has this effect when combined with carbs, but fat by itself seems fine for the metabolically healthy, and not for the metabolically deranged… which is quite interesting. People doing keto are likely activating many mechanisms, such as you noted here, but also likely some which I have noted… and probably many more. In either case, I'm sticking to my current diet, cause it works for me. Allergies are virtually gone, arthritis & chronic pain gone, asthma gone.

[@angierobinson5570]

I found it ok when I stuck to a low carb diet but then after losing 28 lbs and feeling absolutely great I started eating carbs again and bad carbs too and for sure the weight crept back on and now I just can’t get motivated to try and start eating low carb foods again 🥴😖 I need to do something I feel so sluggish again 🤦🏻‍♀️ I could kick myself at times 🙄 great video Nicolas 👏🏻🙌🏻

[@SkyRiver1]

Well, if you stick to complex carbs, nuts fruits beans veggies, you can eat as much as you want and you will not feel sluggish or gain weight. There is a reason why the Inuit populations world wide developed a genetic mutation that prevents them from going into ketosis even though they live almost entirely without carbs (in traditional carnivore diet). Those that went into ketosis died out, (to a keto cultist this means very little, while in the objective world it means VERY much, and the metadata tells us that low carbs increases over all mortality, etc. etc.. Not to mention the FACT that all the longest lived large populations on earth are plant and carbohydrate based, yet look at the comments on this video, ALL ANECDOTAL. Just like the dude said, in the intro about dealing with keto cultists. And even some of the pop dietary influencers are finally realizing that it is not keto or low carbs that are the cause of these reports, but like the carnivore diet, which is utter nonsense -- when you eliminate foods that are harming your health because of unknown sensitivities and allergic reactions, some good things happen even if you take a course that is harming you more than helping you.

[@1truemoose]

I wonder if the reduction in hunger is caused more by cutting carbs (and the subsequent blood glucose spikes and crashes) than by the increase in ketones. Would boosting ketones with exogenous ketones have the same effect?

[@CarbageMan]

Most of us have elevated insulin, so for many of us, insulin *_is_* the problem. It's why I _could not lose weight_ until I went low carb.

[@GBOAC]

Say you wouldn't be hungry after eating just a little snack, would you have lost weight then? Quite easily of course. So it's not the insulin, it's the feeling of hunger that's dampened in any method that works for your weight loss.

[@CarbageMan]

@@GBOAC No. It's literally the insulin. High insulin levels inhibit fat burning. Your body is designed to burn fat when the insulin level goes down. With insulin resistance, your insulin levels are perpetually high.

[@GBOAC]

@@CarbageMan The Physionic video "Body Fat is lost from THIS - NOT HORMONES" describes literally that's not the insulin.

[@CarbageMan]

@@GBOAC You know what? I don't care. It's wrong.

[@GBOAC]

​@@CarbageMan that's not really an adult way to go about it now is it? It's rather like how a child puts their fingers in their ears and yells "I CANT HEAR YOU BLABLABLA". Quite absurd under a video from a channel focussed to elaborate on all scientific nuances and sidetones metabolic research has to offer.

[@philiptruitt]

Thank you!

[@andrxito]

My own experience is that low carb significantly curves my cravings, and I have terrible impulse control

[@quickcube2834]

I had used a low carbohydrate diet and high in saturated fat for a few months for gaining weight and muscle mass and yeah it worked in this way pretty good but my blood vessels were going so bad that I thought I die, my vision became totally black after standing up to fast and it took half a minute to normalize, and so I changed to mostly raw vegan, and all my vessel problems went away, when I stand up to fast, it only becomes blurry in the corners for 2 seconds and then all is normal, and only when I eat an meal with oil I get some symptoms. And also while I was raw vegan i used a Carnosin and Citicholin Supplement and my symptoms worsen again until I heard that Carnosin and Cholin cause the production of TMAO and so I stopped using them and my symptoms were gone in the next days.

[@mikafoxx2717]

Keto and low carb diets often lower blood pressure, so that may be why your sudden standing caused blacking out. Very unlikely that you had clogged up and then quickly unclogged blood vessels.. if you didn't eat much salt with keto that would help, plus blood sugar also attracts water like salt so less of that means less blood volume.

[@quickcube2834]

@@mikafoxx2717 so my black out was caused by low blood pressure?! Yeah in my case that was not good because it was got worse every day to the point of I was not working any more. And yes it is 99,9% lickly that I had arteriosclerosis, I had all the factors which are needed in gigantic amounts because of my died, so alone of this its certain, and then I had exactly symptoms which you get from arteriosklerosic so the other way I would got no arteriosclerosis even if I had all the leading factors and get the symptoms which are accociated with arteriosclerosis without having it would be magic or be in the matrix or some kind of aliens manipulating matter etc. And of course it clocked really fast up because I reduced all the factors which lead to arteriosclerosis by a maximum. And because I’m young my body’s blood vessel clearing mechanism do work really fast.

[@mark11145]

I have been on a keto diet for over a year, specifically a carnivore diet. Weight loss effects of a diet for me are irrelevant. The health benefits of keto are what matter to me. Yet at the same time, low hunger and high energy are great benefits I really enjoy.

[@eileenvesosky8468]

High carb = high insulin. Insulin is a hormone that signals the storage of fat. So my doctor tells me if I loose weight I may reverse my diabetes but the insulin I am prescribing will cause you to gain weight?

[@paulg687]

Nice video. With prostate cancer, the PET scan used to detect the cancer uses fat, not carbohydrates. This would suggest that a keto diet would be contraindicated. Have you come across this in your research?

[@montycora]

that goes against all research and studies I have seen. Studies show that cancer is fueled by glucose and glutamine, not fat... The keto diet IS being used quite efficiently to treat/maintain very aggressive forms of cancer, so I am not sure where you go this info from...

[@paulg687]

@@montycora I believe it depends on the stage of the prostate cancer: doi: 10.1016/j.cpet.2009.05.001

[@ChristyMurphyWriter]

Somebody is getting sassy in his vids, and I'm so here for it. Woot!

[@thewrightoknow]

I am not a science atheist! I have lost 75lbs and have kept it off eating a kept diet on one meal day. I finish eating around between 9-11 am and don't eat again till the next day. I know it may sound weird, but I am not hungry and have lots of energy at an advanced age! I eat no more than 20 grams of carbs a day and I am off all my T2D medicine!

[@NewDarkKnight]

Low carb diet(

[@Physionic]

An unfortunate weakness of very low carbohydrate diets. Something I hope to cover in the future.

[@HisLove4You]

Hi! Something interesting: My husband is an athlete and he 24 hour fasts before every game ( ice hockey.) He plays harder burning ketones than he ever did burning glucose - it's amazing. But he had to persevere through the 1st few games. Now it's a lifestyle.

[@hitmusicworldwide]

Perhaps explore changing cuisines? I really prefer Korean, Thai, Japanese and Chinese home made cuisine and traditional style flavors and foods.

[@josephabdilla1383]

Your videos are great

[@gerrysecure5874]

I don't really know about hunger, ketones etc. But I know, if I eat carbs be it bread, spaghetti, cake, potatoes or coke, after the first serving I hsve a huge desire to eat a second. It just tastes too good and I tend to eat until I feel I almost explode. So I switched to 16/8 and low carb. I lost 10% bodyweight in a few month. Just saying no to the first piece of bread or similar carb rich food. I eat plenty of fat and proteines though. But I get enough before it is too much. Besides the low insuline allows my body to burn excess body fat. I do several hrs/wk of cycling in fasted state at low intensity. I virtually see the fat melt away.

[@littlevoice_11]

I wonder if this is why exogenous ketone supplements such as Real Ketones and Perfect Keto find that supplementing with these (and/or MCT) suppresses appetite and reduces overall daily calorie consumption?

[@moestietabarnak]

Another claim about Keto is that with all the carbs availability 24/7, and 'constant' eating, our body is not used to burn fat as it doesn't 'need to'. So when fasting and 'low energy' our body is trying to get energy from anywhere including fat, but since it's not used to, it's harder, and hunger for carb kick in. With Keto, we acclimate our body to burn fat to compensate the lack of sugar. after a while (that's why 'short' weeks of study are not good to really get the full potential of Keto) our body is getting 'fat adapted' and can more easily 'switch' to burning body fat without feeling lack of energy, hence easier to fast without hunger.

[@LucasWiman]

Possibly relevant to the "easier to stick to" thing... Personally, I've found a big advantage to any diet that has relatively straightforward rules; a sort of "cognitive" effect of a dietary pattern, where I can quickly rule in/out foods without much thought. I found low-carb pretty easy to follow. I'm currently finding whole-food-plant-based pretty easy to follow. I found "moderation" very difficult to follow, and calorie counting almost impossible to follow. But then many people who are better at planning ahead than I am seem to find calorie counting easy. It would be interesting if there's a study design that could separate the "cognitive load" of a dietary pattern from its nutrient value. I suspect it's not a small effect, though I don't know how you could show that.

[@lucycooper55]

Love this man!!❤🤗

[@cherryl225]

would you be interested in digging into non-diabetic ketoacidosis, specifically starvation ketoacidosis, and ketoacidosis with ketogenic dieting? i would like to know what causes ketones to become so high that it causes dangerous symptoms. there is a profound lack of information that i think is worthy of exploration.

[@montycora]

I think you will find that ketoacidosis happens mostly with people who have problems creating insulin (diabetic people). For someone with diabetes, 6 mmol is considered ketoacidoses, but a healthy person on keto can reach that without going to hospital (doesn't feel to great, but it won't kill you). And I have never seen any study or cases of people going into ketoacidosis for fasting.

[@filipinoblackpill6194]

the question is it healthy to do keto diet long term for ten years upto 30 years. dont know what to believe anymore, cause longer life people are not on keto. then theres dr saying that long term keto can make blood vessel stiff and not elastic.

[@kenguidry1369]

Yes! More morning "Sense-Making", love your work Nic! This is in line with what I am finding -- that all of this is driven by hormones. The more through science defines the whole, the better it can be seen, and those that are focused on insulin alone, or even as primary, miss the whole of how each hormone metabolism has its own independent effect on our energy processes which cannot operate independent from the whole. While those focused on will-power are the equivalent of religious zealots, and are mostly jerks ;-)... Humm, I wonder how this hormonal element is effected by cortisol perturbations around a threshold... ;-)

[@Physionic]

You know I agree, Ken - we should certainly be turning our attention beyond insulin to look at some of these other players, as well.

[@SwingDancer61]

Repeatedly tried and failed on low fat diets. They would work for a while, but then I would binge because the hunger would break my willpower. I noticed on day one of a low carb diet a greatly reduced hunger. Been a year and a half now, down 45 pounds. I'm convinced that low fat diets could work if you were locked in a room and could only eat what was given to you, but I wouldn't sign up for that.

[@jamesalles139]

consider that the anecdotal stories _are data,_ if you choose to do the study. Per Dr. Fung, If calorie intake is restricted while insulin remains high, metabolic rate is driven down since body fat won't be burned. (And, I am guessing, you WILL be hungry).

[@stellasternchen]

I‘m a bit puzzled about fat being the last satiating. That is so not true in my opinion. Add oil to a food and it‘s more filling. Soft cheeses are extremely satiating and are high in fat. Carbs on the other hand I can eat a lot of and still am not full. Take chocolate, chips, crackers, pasta, bread, potatoes etc. I see the studies, but it‘s not how I experience things. And I‘m not on keto, I don‘t reduce carbs that much. I‘m not sure, how do you feel? With fat you have this long term satiety especially combined with protein. If I eat a carb rich meal, I‘m hungry again shortly after.

[@subotnai1]

I can think of a couple of reason why one would use a low carb diet: Genetics - inborn error of metabolism like MODY or G6PD, a metabolic disease - PCOS. In these cases, carbs are not inherently bad, they are just comparatively bad. The last reason is also genetics where your cpt1a amounts are like inuit populations which would allow you to use long chain fatty acids for energy. For a high fat ketogenic diet though I think a lot more research needs to be done about it, since I have noticed a pretty bad rebound effect from the diet non-palatability; and at times, for some, there are some price points that become prohibitive for the specialty products out there.

[@mpoharper]

The specialty products are processed and probably should be avoided. It is pretty inexpensive if you can cook.

[@ronaldscruggs2699]

I think a lot of people will overeat on any carb containing food. I will binge on sweet potatoes, carrots, fruit or anything that has a carb in it. Why is this?

[@isa-manuelaalbrecht2951]

Prof D'Adamo points out bloodtype 0 undergoes more easily into ketosis while reducing intake of carbs drastically.Thats it what I also saw in my patients!! Look also on the natural med approach...pkease .all best from Isa 🤩😁😏

[@opowiedzmiswojahistorie.5287]

I heard (not read) that there was a study where a grup of people on keto and not-keto losing weight results were compared after 6 months of 'dieting'. And I heard the keto get 2x more better results. But this not why I'm writing this comment. Just wanted to tell you I like you too. ; )

[@cherryl225]

ive experienced the extremes between carbohydrate and fat. excluding as much fat as humanly possible, in favor of low calorie, high volume, made my hunger painful and unrelenting, its mild form being what i thought i was resolving with that approach. oppositely, ive done near zero carb and experienced complete disinterest in food even when calories were 1/3 maintenance, revolted with the thought of eating.

[@rachelbrondel5858]

Here I am after eating a kilo of fat free pumpkin thinking the low calorie density will help me lose weight, but I am not satisfied despite a distended belly. Now I'm not sure. I tried very high protein low carb and low fat and never felt satisfied either. Maybe fat is the most satiating macro, but everyone praises protein. I just don't know how to stop my constant food focus and turn off this switch. Any advice?