Full Day of Eating Keto VLOG #05 | ZERO CARBS!

Time for another full day of eating vlog! I think I'm going to try to make today a zero carb day We'll see how it goes, but I'm gonna give it a shot, coming right up! Hey, guys

Welcome to AD Keto My name is Aaron This is the channel where I talk about the ketogenic diet

I do some keto food vlogs like I'm doing today, I do some keto recipes, I do some keto product reviews If this is your first time here, please consider subscribing, and if you do be sure to click the bell icon so you get a notification whenever I upload new content Hello, everybody Welcome back to the channel I think that today, I'm going to do a full day of eating vlog

When I first got up this morning I kind of felt like crap, I was like, "Do I really want to do a full day of eating vlog?" But then I got in the shower, I got dressed, and I felt much better So I think that today I'm going to try doing zero carbs For the last couple of weeks, I have been let's say, less than steadfast when it comes to my diet Not that I've gone crazy, but I've definitely let my carb intake creep up into the you know, 40 gram, 50 gram, 60 grams a day sometimes

So it's gotten a little bit loose, and I want to kind of tighten things up So I think today I'm going to go and try to do zero carbs As I record this, it's about 10:30 am I have not had my coffee

I'm not gonna have a coffee this morning, so I think I'm just going to shoot for some down-and-dirty basics Eggs — eggs and bacon this morning We'll see how I'm feeling at lunchtime I'm planning on eating enough bacon and eggs so that I'm thinking I might not have lunch And then for dinner, I'm gonna do a rib eye

That's at least the plan FYI, I'm a taller gentleman 6 foot 3 I've been maintaining my weight at about between 210 and 215 This morning, I stepped on the scale, and I think I was 212, 213

So my maintenance calories are around 2200-2300 calories, and I'll try to try to hit that today So that's the plan I'm gonna go make some breakfast Well, the boys have been eating chips and popcorn for breakfast Great

So first things first — I'm gonna make breakfast for Caroline She has requestedbacon

This is Smithfield bacon This is lower sodium, but I got this because there is no sugar in the ingredients Every time I go to buy bacon, I'm looking for bacon that doesn't have sugar as one of the main ingredients, and this was one of the only ones I could find Okay, so I'm finishing up Caroline's eggs Hey speak of the devil! I'm finishing up your eggs, dear, and I've got some bacon

I'm gonna make some for myself How are you feeling? [shrug] Yeah? A little "meh"? You don't want them too paper-y, but you don't want them to gooey, either All right, I'm going to put in all of this bacon Some of it's gonna be for me, some of its gonna be for mom, and I have one or two pieces left over, for anyone else who might want it SplatterFest SplatterFest! What do you say, Ted? Hey, Soph! hey catty

What are you doing? Oh, get her, Ted! Ooh, boy He's landing some haymakers with those back hind legs I love that Ted's defense is gentle cuffing

Why?! I'm throwing in the last four pieces We're gonna do six of these Look at you and your one-handed technique! Yeah, baby! Yeah Looks like brains Well, they're gonna be delicious brains

All right, there's my breakfast That is six slices of bacon and six scrambled eggs, scrambled in the rendered fat of that bacon It's late enough that this is effectively my lunch, so I'll put the macros right up over here So it's been a pretty lazy day around here I

I took a nap It was so sweet And uh

Sara was nice enough to come and shoot footage of me while I was snoring But I gotta say — the snoring was very quiet I used to snore like thunder

Non-scale victories, I suppose? So it's about 5:00 pm right now It's super-blustery outside, and cold And I think that I was planning to go get groceries today, and get a ribeye to make for tonight, but I think I'm not going anywhere today

I think I'm gonna stay inside I might do I'm gonna read a little bit more

I might do a little bit of YouTube stuff, and then start getting dinner ready in a little while Sara got some chicken and pork chops out of the freezer, which i think is gonna be dinner So I'll still stick to my my zero-carb plan, but I'll just change up the meat choice It's quiet in this house! Crooked You want it more like this? No, daddy! What? How's that, better? Yeah

Sara, check it out I'm gonna do I'm gonna do my pork chops in my bacon grease that I never cleaned from this morning

That grosses me out And there it is, another full day of eating I kept my carbs to zero today I started the day with some eggs and bacon, took a nap, which I'm sure was a result of my not having a coffee this morning I wish I could nap like that every day

Justin the middle of the day It's so

invigorating for the afternoons Man! But I can't do without my coffee Tomorrow I'm gonna go ballistic with my coffee, I think

And then for dinner, just pork chops! Thankfully, I did not clean my cast iron this morning, so there was bacon plentiful bacon grease inside, in which to put the pork chops Ooh, they were really good

But here you can see my macros for the day I had about 177 grams of protein, 137 grams of fat, and that's that's all I'm gonna have! So that's gonna wrap it up for this video, guys! I hope you enjoyed the footage of my cats fighting and wrestling and trying to murder each other, and I hope you have a fantastic day, and I'll see you next time! Oh! There it is There it is

DRF 17: Science and Practice of Low Carbohydrate, High Fat “Keto” Diets

(indistinct chattering) (uplifting music) – Good afternoon everyone, and welcome to Research Forum Thank you for being here today

Today it is my pleasure to introduce our two speakers, Dr William Yancy and Dr Eric Westman, who will be telling us a little bit today about the science and practice behind low carbohydrate, high fat keto diets, which I know is a great topic of interest, especially to those of you who work in prevention of cardiovascular disease and know the difficulties of managing obesity as a risk factor Our first speaker today is Dr Eric Westman

Dr Westman is an Associate Professor of Medicine and the Founder and Director of the Duke Lifestyle Medicine Clinic He received his MD from the University of Wisconsin-Madison and his Master's degree in Clinical Research from Duke Dr Westman has been at Duke since 1990 and has over a hundred peer-reviewed publications, is a past president and Master Fellow of the Obesity Medicine Association and Fellow of the Obesity Society

He's authored multiple books, including the New York Times best seller, The New Atkins for a New You, Cholesterol Clarity and Keto Clarity, and is a co-editor of the textbook, Obesity Evaluation and Treatment Essentials And then after we hear from Dr Westman, we'll be hearing from Dr William Yancy, who's a General Internist and Obesity Medicine Specialist and Associate Professor of Medicine here at Duke Dr

Yancy received his undergraduate degree from Duke and his medical degree from ECU before obtaining his Master's in Health Sciences from Duke He did his training in internal medicine and was chief resident at University of Pittsburgh, and his primary role is Director of the Duke University Diet and Fitness Center Dr Yancy is a fellow of the Obesity Society and a diplomat of the American Board of Obesity Medicine and has over 100 scientific publications and has led multiple clinical trials investigating the safety and effectiveness and tolerability of diets and medications for weight loss Please join me in welcoming today's speakers, Dr

William Yancy and Dr Eric Westman (audience clapping) – Thank you for that introduction and it's a pleasure to be here I feel like I'm coming home to where I grew up And I know you never can really go home, but we both went through the clinical research training program under a different name back in the early '90s, and so this is back into the, at least the evidence-based home and clinical trial home

It's great to be here Now I also have had kids and had them go through school, and so I'd like you all just to close your eyes a moment and raise your hand if you're following a, wait, you have to close your eyes (audience laughing) Close your eyes for a moment Raise your hand if you're doing a keto diet Okay, I'm opening my eyes

Close your eyes, okay So I can just tell you that, oh, close your eyes Or wait, lower your hand (audience laughing) I can just tell you, you're not alone but I can't tell you a percentage of folks But it's great to see that there's some headway being made even in a house that cardiology built because you need to know that this is okay for heart disease

Now before we get to the science and practice of low carb, high fat keto diets, I need to just tell you that there are lots of ways to lose weight Obesity medicine actually involves not only lifestyle, which is what we're gonna talk about in the lower left hand corner here, but also medications There are four new FDA-approved medications that I don't use in my clinic but other obesity medicine doctors can You can do a very low-calorie diet, which Dr Yancy has

I don't use that myself And then last but not least, you can go have that down the street to, our surgical colleagues have bariatric surgery But in my mind, in my view, you would never have surgery before you tried lifestyle, lifestyle and medication, you try the barn shake programs, the very low-calorie diets In our crazy world today, you can walk in and get the surgery without having tried any of those things So just to show you in the medical obesity world, we're talking about risk and cost

In the lifestyle medicine world, we're just talking about changing the food It's just changing the food Just put that in context This is from an obesity algorithm, obesityalgorithmorg or

com You can download these slides and become an expert in obesity medicine in a minute Looking at the nutritional slide, there are low-calorie diets, which you could restrict fat as the method of lowering the calories, or you can restrict carbs as the method of lowering the calories These are just different ways to do it Not wrong, not one right or wrong

They both can work And as you're gonna see, we're gonna focus on the evidence behind the low carb diets But it's not the only way to do it And then the very low-calorie diet on the far right is the program that Dr Yancy has here at Duke

So when you get to the low carb diets, the science and the simplified way to look at this says that the lower in the carbohydrates you go for the whole day, the less carbohydrate you eat, the more your body has to find fuel from fat And so if you go to 50 grams or 20 grams of carbohydrates for the whole day, your body has to find a fuel source, and it looks too fat because generally as humans, we store fat as the fuel And so you're gonna start burning your own fat, you call this the ketone threshold, and now a keto diet It's all confused now because you can measure the breath ketones, you can measure the blood ketones, you can measure the urine ketones, and they don't always go the same way Well, we don't measure ketones at all in our clinical program, we just keep the carbs low enough so we know that you're in ketosis

You don't even have to measure them How's that for simplification, huh? So here are the other, this is the other demonstration that if you go lower on the carbs, your appetite goes down and the keto diet or low carb ketogenic diet becomes a low-calorie diet without even talking about calories So there are good carbs, there are bad carbs In general you can think of the vegetables, non-starchy vegetables as the good carbs I don't know of any popular diet program that would really recommend that you have Fritos or Cheetos or Dr

Armstrong, a couple Snickers bars? (audience chuckling) Yeah, so we're talking about real food That's what we're talking about Dr Yancy – Good afternoon everybody

It's a real pressure to talk with you all about this way of eating that we've been studying for almost 20 years now and we've been using in clinical practice for about 10 years now And so I've been charged to talk to you about the evidence, primarily evidence from clinical trials, and so I'm gonna go through a number of clinical trials that we've done and that others have done and just try to give you an idea of what some of the health effects of these, this kind of eating can have So before I start with the evidence, I do wanna kind of help you to understand what we're talking about when we talk about a low carbohydrate or a very low carbohydrate diet, particularly these ketogenic diets So I'm gonna go through how we teach our patients and our participants in our clinical trials, first off, I just wanna point out how simplified this approach is So if you look at these instructions, they're pretty simple, they fit on one page

Now there are some other instructions that we give patients, but essentially this is what we tell them And we teach them how to reduce carbohydrate intake to less than 20 grams per day, okay? 20 grams is not magical There are some people out there that say you're not getting to 20 grams, you have to get to 20 grams It's just a starting point that we have noticed that most patients have success with if they start there and then we can add carbohydrates back into it, into their diet to a certain level where they can continue to have success So 20 grams is really just a starting point

If you follow these instructions, you don't even have to count the carbohydrates You will be eating to a 20-gram per day carbohydrate diet So pretty straightforward, notice that certain foods are unrestricted So meat and eggs are zero carbohydrates So you can have unlimited amounts of these foods

This is really helpful to patients who are trying to lose weight and might get hungry while they're following a diet approach So you don't have to think of this as a diet, a diet we think of as a transient thing that you do for a period of time just to lose weight We think of this as a nutritional approach, a lifestyle, a way of eating, and we don't want them to think of themselves being or feeling restricted So they have foods they can eat if they need to There are some other foods on here, cheese, several cups of vegetables, salad vegetables or things like lettuce, spinach, collard greens, parsley, things like that

And then the one cup of low carbohydrate vegetables are foods like asparagus, broccoli, cauliflower, cucumbers, mushrooms, tomatoes So a wide variety of vegetables that are low in carbohydrate, and you can incorporate into your diet without going over 20 grams per day, okay? Notice that I don't call this a no carbohydrate diet too A lot of people will say that I'm not a no carbohydrate diet or I'm not eating any carbs These foods, after the meat and egg, these foods do have carbohydrate in them so it's not a no carbohydrate diet

As I mentioned with the unrestricted amounts of meat and eggs, calories are not restricted So this means that people can eat when they're hungry Now the unique thing I'll show you in a few minutes is that people end up self-restricting their calories They're not hungry on this diet approach And so they don't end up eating as much calories as they used to eat before they're eating this way

And as I also mentioned earlier, carbohydrate intake is slowly increased as someone reaches their goal weight And we teach people that there's a certain level they need to stay below in order to lose weight, and then there's another level that's higher than that, that they need to stay below in order to maintain their weight, okay? So one of the biggest pitfalls people run into is adding carbohydrates back into their diet too quickly or too much, and that's when weight gain or weight regain occurs Most of the studies have been done with people taking a multivitamin, and so we encourage people to do that And then as I'll show, the diet can be dehydrating, it causes a diuresis and so we encourage people to drink lots of water And I'll talk about that a little more later

So we call this a ketogenic diet, and I wanna talk a little bit about ketones because as health professionals, we learn that ketones are harmful and dangerous So we learn from Type 1 diabetes that ketoacidosis is a hazardous condition, and it is; but that's not exactly the only role for ketones So I wanna explain them Ketones are simply molecules that deliver energy So just think of them as your backup fuel source

So if you were to reduce carbohydrate intake to a certain level, then you will need to find another fuel source and that will be your fat, or the fat that you're eating And that fat that you have, stores in your body, is broken down into fatty acids and ketones And these ketones can be used to deliver energy to most of the tissues in your body In fact, there are only a few pretty energy- not-requiring tissues that need something besides ketones So the erythrocytes, the cornea, the lens and the retina need glucose, and there's ample glucose left in your body to supply energy to those tissues and all the other tissues, in particular, your brain, can survive and get energy from ketones

Now notice this table, the table shows that ketones are in our bodies at any given moment So those of you who just finished eating your lunch, you still have ketones in your body at a very low level, but you have some This morning when you woke up before you ate breakfast, you had them in a higher level And then if you were to go on the induction, the most strict phase of a low carb diet, then they would be at a little bit higher level, at about one to three millimoles per liter Now it's not until you fast for many days or in particular, go into ketoacidosis from not having insulin if you have Type 1 diabetes that you go into a derangement where the ketones are so high that they cause acidosis, and that is harmful for your tissues and your health

So this was obviously a concern when we first started doing our research on this nutritional approach, and so we actually wanted to look to see what happened to people following this diet, and we checked blood gases on a lot of our patients Yes, they did agree to have me stick them in the wrists over and over again during a study, and we found out that their pH never went below 737 That's actually in the normal range So we didn't see acidosis occur while they were in ketosis

So let's talk a little bit about the weight effects of these diets This table shows some of the earlier studies, including ours, that showed a weight loss effect at six months and 12 months, depending on the study And the kind of general consensus that came from these studies is that a low carbohydrate diet has a beneficial impact on your weight regardless, but it seems to have an advantage over a low fat, low-calorie diet, particularly initially in the first six months or so And you can see in blue here that there's greater weight loss, and that asterisk means there's statistically greater weight loss at six months for those four studies, whereas when it stretched out to about 12 months, the weight loss was not as clearly statistically different between the two approaches There was still weight loss, so both diets were creating benefit, but there wasn't such a distinction between the two diets

So this is where a lot of people will say well, low carbohydrate diet is better for weight loss initially, but it's not necessarily better in the long run Well, I think we've got more evidence to actually argue against that, but I think it's important for us all to know that this means that we have two approaches that can work, at least two approaches that can work and not just one So I don't think of this as well, which one wins? I think of this aa well, this is another approach if this works better for you So we have two studies now that are really well done, well controlled, randomized studies that have extended the duration of follow up to two years And in the first study down here at the bottom left was a study done in Israel, and that was actually a three-arm study

If you can't see the three arms, one was a low fat, low-calorie diet, that's the red line; the yellow was a Mediterranean diet; and the blue was a low carbohydrate diet And this again confirms what I've said earlier, is that a low carb diet seems to do better early on, and it seems to kind of converge as time goes on But in this particular study, the low carbohydrate and the Mediterranean diet did better than the low fat, low-calorie diet at two years And then in the upper right hand corner, the two diets basically paralleled the entire duration You can see there is similar weight loss, good weight loss with both of these approaches

And if you look at meta-analysis now, and I'd like to show this one just to show you how many studies have been done, and this is not all of them, it's not exhausted, this is just the 12-month or longer studies, we now see that a low carbohydrate diet seems to have a small advantage in terms of weight loss at 12 months or longer So about a kilogram, not quite a kilogram, that's about two pounds greater weight loss with that approach But again, both of the approaches are working So how does weight loss occur on a low carbohydrate diet? It's a question I get a lot Why are people losing weight? Aren't they just losing weight because they're restricting calories? Well, that's right, they are

So they're restricting calories, but they're not trying to We're not teaching them to restrict calories, we're just saying lower your carbohydrate intake and then spontaneously they eat fewer calories So that they're still losing weight because they're eating less calories, and this is probably one of the, you know, this a good example of that This is from one of our studies where we put people either on a low carb or a low fat diet, and the black bar is their baseline diet So both groups were eating over 2,000 calories a day And then with the low carbohydrate participants, they reduced it to a little over 1,500, something around 1,600 calories per day, even though we didn't tell them to pay attention to calories at all And on the other side, the low fat group, we taught them specifically

We want you to reduce your calorie intake by about a 500-calorie deficit per day, and that's what they did So they ended up both reducing calories So another thing that's out there is, could this be water loss? And yes, that is part of the equation So with the low carbohydrate diet, there's a diaeresis that occurs primarily in the first couple of weeks And this is important to know for a few reasons

First of all, because that's part of the initial weight loss that occurs So that can come back on quickly if you start eating carbohydrates Another reason why you should know that is because it's really important to hydrate, especially in the first couple of weeks, okay? So you can see the lines up here that the real drop is just there in the first two weeks, and then thereafter, the water loss or the water level, this is measured by bioelectric impedance, is pretty comparable between the two diet approaches So we really encourage people to drink water, particularly in the first couple of weeks, and we'll actually encourage them to make sure they increase their salt intake I know we're gonna talk about increasing their fat intake, now we're talking about increasing their salt intake

This is different from all the guidelines that are out there but it is important, particularly in the first couple weeks, to get salt or broth in your diet so you can hold on to your fluids, and then you don't have some of the symptoms that people will have early on when they're doing a low carbohydrate diet Some people call it the Atkins flu or the low carb flu or the keto flu, people can feel rundown, tired, have headaches, get muscle cramps And if they hydrate well enough and they get their salt intake, this doesn't happen and they tolerate it quite well Even if they do have those symptoms where they can stick with it, usually after two weeks those symptoms go away and they feel fine after that So it's typically in the first couple of weeks

And then one other question that we frequently get regarding the weight changes that occur regards this possible metabolic advantage So everybody wants to know what's the best way for me to keep up or boost my metabolic rate? And if you're not familiar, when people lose weight, their metabolic rate goes down That's, if you haven't heard the Biggest Loser study that came out a few years back, was really kind of the first study that told me, we knew this but it's the first one that really showed us this really clearly, and this is what makes weight loss difficult and particularly weight maintenance difficult When people lose weight, their metabolic rate slows down and so they're not able to continue burning energy like they used to be But this diet wanted to see if there's a metabolic advantage

And so it's a randomized crossover study and they had a run-in phase where they put people on a diet and found out what their maintenance diet would be And then they randomly assigned them to either a low fat diet, a low glycemic index diet or a low carb diet And that's this part down here, I don't know if this laser works so well, but this table right here shows you the composition of the diet So the low carbohydrate diet was 10% carbohydrate and 60% fat and 30% protein So participants successively randomly went to the next diet approach until they've done all three of the diets, and for four weeks of each each one

And they measured really carefully the resting energy expenditure using indirect calorimetry and then total energy expenditure using doubly labeled water So these are gold standard techniques to measure energy expenditure, and they show the low fat, low glycemic index and the very low carbohydrate diet in succession in both of those graphs there And what happened is that the energy expenditure was a little bit greater with the glycemic index diet than the low fat diet, and it was even a little bit more, a little bit higher with the low carbohydrate diet So this shows there might be a little bit less reduction in the metabolic rate using this particular diet during a dietary intervention So I want to go into some of the metabolic effects that can happen too

So this is a big question that we receive What's gonna happen to my risk for heart disease? If this is a high fat diet, I've just told you it might be a high salt diet, what's gonna happen to my blood pressure? What will happen to my cholesterol levels? We know that fat raises the cholesterol, raises your risk for heart disease, or that's what we've all been told, but that's actually probably not so accurate And these meta-analyses I'm gonna present to you will show you a little bit about the effects on these risk factors So again, this confirms the weight effects that we saw in a previous slide, about a kilogram greater weight loss with the low carb versus the low fat diet, and that's what the middle column shows you there It actually shows you that blood pressure seems to do just a smidge better with a low carbohydrate than a low fat diet, but it wasn't statistically significant in this meta-analysis in about, it looks like, 18 trials

And then look what happens to the cholesterol effects And this is kind of the hallmark of the metabolic effects of a low carbohydrate diet It's a higher fat diet, and what fat does to your cholesterol results is it raises your HDL cholesterol It raises your good cholesterol, okay? A lot of people know that if you want to raise your good cholesterol, you exercise more, right? Not many people know that you can do that also by eating more fat And it's any kind of fat

In fact, saturated fat probably boosts it the most But unsaturated fat will also boost your HDL cholesterol, okay? Now the difference between those two is that saturated fat also boosts your LDL cholesterol, or potentially can boost it, whereas unsaturated fat does not, okay? So this is what you see when you're comparing low carb versus, or minus the low fat diet You see that you get a boost in the good cholesterol, the HDL, but you also have a little bit of a boost with the LDL cholesterol And so really, the risk is a wash, or maybe if you remember that HDL is a little bit more of a powerful risk factor, you probably get a little bit more benefit with a low carb diet just because that HDL is going up three points there And then the other consistent effect you'll see is that the triglycerides go down

And we actually can use this, follow this risk factor, this triglycerides, just actually to see how adherent people are So Eric was talking about ketones being one of the ways that we can look for adherence, but triglycerides will go down when you reduce carbohydrate intake, okay? It's really, really consistent, also not really well known, not really intuitive Why would the fats in my blood go down by cutting back on carbohydrate intake? But it's what happens So this looks just like the last slide, but it's not, okay? So this slide actually is a different meta-analysis, and what they did in this one is we, actually I should say we did in this one, we looked at the change from before and after just in the low carbohydrate arms of these studies, okay? And I think this is useful to know So not in comparison to a low fat diet, just what happens on a low carbohydrate diet

And again, you can see the changes there Now you can see how much weight loss can be expected on average, the blood pressure changes that you can expect on average on a diet like this, but I think what's meaningful is to look at the LDL level Notice that on a low carbohydrate diet, your LDL level doesn't go up necessarily It just doesn't go down as much as it does with a low fat diet And that's why in the last slide, you could see a benefit going towards a low fat approach

And look how dramatic the effect where their triglycerides are So diabetes is probably the issue that we think that a low carbohydrate diet might have the most benefit And so I wanna spend a little bit of time going over some day regarding diabetes This is a systematic review It shows you that as a number of investigators have looked at this issue and wanted to see how much reducing carbohydrate impacts our blood sugar control

So this is a little bit of confusing of a slide, but they took any trial that had less than 45% carbohydrate recommendations and followed people for at least two weeks, up to 26 weeks, and they plotted it on the horizontal access as the percentage of carbohydrates, carbohydrate and calories I should say that were recommended; and then on the y-axis, it's what change in A1c occurred, okay? And so the line shows you that as you restrict carbohydrates lower, then there's a greater decrease in hemoglobin A1c, or improvement in glycemic control So we reviewed this study, among other studies, with the American Diabetes Association in 2010 and wrote some recommendations These are probably the first recommendations that have come out that actually supported a low carbohydrate diet for diabetes, and there's still several guidelines out there that don't recommend a low carbohydrate diet and sometimes caution people against using low carb, lowering carbohydrates for diabetes But the American Diabetes Association guidelines in this year actually did support it, and it is based somewhat on what we found in the literature We updated a literature search looking at this diet approach among other diet approaches for diabetes, and we found quite a number of studies, 11 trials done with a low carbohydrate diet compared with similar other nutritional approaches

And six of the 10 studies showed an improvement in A1c, whereas with the other diet approaches, less than half of the studies that were looked at actually showed an improvement in A1c And then most recently, this just came out in January of this year, they did this network meta-analysis which is pretty interesting way of looking at studies that might not have the exact same comparisons, not all necessarily low carb versus low fat, they might be comparing low carb to another diet approach or to a high-protein diet or a Paleolithic diet And so they tried to combine all of these studies and compare each of these nutritional approaches to see what they can find And first off, I think what's interesting is to see that the low carbohydrate node, that's the blue dot at the end, is one of the bigger dots, meaning that it has one of the bigger sample sizes of participants that have been studied in multiple studies But these are the different nutritional approaches that were studied

And their summary was the bottom bullet here, that for reducing A1c, the low carbohydrate diet was ranked as the best dietary approach in the ranking order, the sucrose statistic that they used, followed by these other diet approaches So we think that for blood sugar control, and this makes intuitive sense, actually it's one of the few intuitive things that we'll talk about metabolically that happens with this diet approach, is that carbohydrates are what drive our blood sugar level And so reducing carbohydrate intake lowers the blood sugar level So I just wanna show just a couple of other studies that we've done over the years since we originally did the head-to-head kind of low carbohydrate, low fat studies This one was one that stemmed from, first of all, we heard or we we saw from our own research and other's research that a low carbohydrate diet might be more effective than a low fat diet

So what about a low fat diet combined with a medicine? How would it compare against the medication? And in this study, we compared it to the one medication that was available at the time, Orlistat, and you may have heard of this as Xenical, it's now over-the-counter as Alli, and this is the result from that study in terms of weight loss And then you can see there's a little bit of a benefit to the low carbohydrate diet initially, but at the end of a year, there seems to be comparable weight loss in the two approaches, one being a diet alone and the other being a diet combined with a medicine I'd like to show this slide also, and I don't know how well it projects, but the blue line, the dark blue line, is the average for the Orlistat group; and the dark red line is the average for the low carbohydrate group But you should also see in the background hopefully some lighter red and blue lines, and this shows the variability that occurs in a weight loss trial and also with our patients There is a wide variety of response to either of these approaches, and we see this repeatedly

And I think this is something that's really lost in a lot of the press about these clinical trials We talked about which one works better On average, what happens? But in any individual, somebody might actually gain a little weight during the study, and there might be people in each arm, and believe me there are blue lines and red lines down here at the bottom, people who are losing in one year more than 30% of their original body weight with diet too This is not surgery, this is just with diet So it can be really powerful in the right individuals or the people who are really motivated or stick to it, or maybe it's just the right approach for them

This last one I'm gonna talk about addresses an issue a lot of even experts have come up with after all of this information has come out, and that is well, we have a lot of nutritional approaches that work, maybe we should let people choose Well, maybe that's not the best idea So we wanted to test that So obviously, letting people choose what diet approach they follow might be beneficial because it might mean they adhere to it better This is one they picked, it might be based on foods they prefer and therefore they might be able to stick to it longer

But it also might be the foods that have been causing the problem all along So we tested this in a doubly randomized preference trial where we actually randomized one group to get a choice and one group did not get a choice And then those participants who did not get a choice were randomized again to either a low carb or a low fat diet, okay? And this was a year-long study and yielded some pretty interesting results Turns out the control group, even though it wasn't statistically significant, did slightly better So it was the different direction from what we expected

So no difference between the two groups Choosing certainly did not create a benefit and potentially could have gone the other direction It might have actually gone the wrong direction All right, so hopefully this is a message that you snicker at after hearing some of the metabolic benefits you can get from a low carbohydrate diet I see people craning their necks so I'll read it

He says, "You went on Atkins and lost 90 pounds, "lowered your cholesterol, cured your high blood pressure, "and now you're walking five miles a day "But I'm warning you, "a low carbohydrate diet is bad for your health!" Something we still run into periodically All right, I'm gonna pass the baton on to Eric, and he's gonna take over from here and tell you a little bit about his clinical experience in our clinic, where we teach patients this approach – Thank you, well done And I should translate Atkins, it's not Atkins, it's keto now

So the first phase of Atkins is keto And then I'm also gonna add in, "And my LDL went up 10 points, so it's gonna kill me" So as a joke because this is the last vestige of what has to change, is only the focus on a certain part of the lipid profile It's the metabolic syndrome that saved the low carb diet in terms of producing cardiometabolic risk So about 12 years ago now, the Duke Lifestyle Medicine Clinic was founded in 2006 after what we thought was the equivalent of phase III clinical trials for FDA approval of a drug

So oh, except there's no requirement for a diet But we were trying to apply that same metric When do you start using a diet in a clinical practice? Well, when it reaches a certain level of evidence And why not use a metric that the FDA uses for drugs? It's something we're all familiar with So we opened a clinic at university, within the Duke private practice

There are two rooms adjacent to an internal medicine teaching clinic because that's the general medicine home that we're in academically There's an obesity medicine specialist, yours truly; a clinical nurse assistant; and the payment is within the public or private insurance system The first-line treatment is a low carbohydrate ketogenic diet I should have said this at the beginning, I have two conflicts that may change how you hear what I say, but not what Dr Yancy says, is that after 12 years of research in clinical care, I started two companies with other entrepreneurs, one to make low carb products and one to make a teaching company to teach doctors and health practitioners how to do this

So I'm actually owner of those two companies But I still work at Duke full time (audience chuckling) A busy life So thanks to some of you who are here in the room, students, patients, colleagues We now have over 10 years of data in the Duke system

We moved to Epic about five years ago in our outpatient clinic, so we've seen now 4,000 patients at the Duke Lifestyle Medicine Clinic with 28,000 clinic visits which keeps me in business and makes my paycheck Most of it is insurance payments, Medicare, Medicaid The average patients we see are 505 years old 75% are female, half Caucasian, half African-American, which is our Durham patient mix

Most are from our area When I visited doctors who were doing this for a living, many of them were kind of in a guru-type practice You would go visit someone, and then you'd go home Actually, most of our patients live in the area here And the payer mix, 50% private, 50% public

And over the last five years, sorry, that's the last five years, 2,000 patients have lost 28,000 pounds in a quality assurance, quality improvement sort of data analysis we want to make this publication quality, which means I wanna replicate it again doing it in a different way Because if you've used the Epic and deduced, there are some quirks to using it But that's pretty exciting Someone says, do you believe in low carb diet? Do you believe in the keto diet? I'll say something like do you believe in gravity? (audience chuckling) You didn't see it in the back, so I do believe So it's science

It's not a belief Well, although you might argue philosophically science is just a belief system that you can replicate over and over and over So this is known as the clinic of last resort I'll have people say they've done everything twice Ah, but I'll say but you haven't done this with me

So most doctors don't get trained in how to help people lose weight Anyone wanna verify that? You doctors who never were trained? We didn't get nutrition training It even occurs today Medical students do not get trained I went out to get special training

And then with Dr Yancy, we were privy to data that no one else really had collected on the low carb diet So we treat obesity, Type 1 and Type 2 diabetes, polycystic ovarian syndrome, irritable bowel syndrome, fatty liver and GERD We have papers, at least proof of concept papers, published in the literature for all of these conditions in that first bullet We look back and we say well, okay, yeah, there were five people over six months with liver biopsies that show that fatty liver goes away, so it's not enough to like FDA approval for that indication, but that's pretty good evidence it's the carbs that cause the fatty liver, not the fat in the food

It's the carbs in the food Think foie gras, where you feed geese carbs to make fatty liver And that's a delicacy in some parts of the world Heart failure, pre-heart transplant So I'm an old general internist from Duke who you know, we could treat anything, and now I realize there is a specialty called obesity medicine, we can't treat everything

But I still have that vestige, so the heart failure folks started to get wind of what I was doing without pills, without products and just changing the food and now we have over a dozen people on the heart transplant list So the the cardiothoracic surgeons are sending us their patients because they're too heavy to get a transplanted heart Just last week, one of the patients came back and said, you know they're starting an ex plant program Oh, what's that? Well, I've lost so much weight that my heart is now working at a 45-percentage ejection fraction and they're thinking about taking out my LVAD Well, that's pretty good

How are they gonna do it? Well, they say they're gonna, I'm just making it up on the fly, right? So how are you gonna do that? Well, put them in the hospital and turn off the pump If you have any VADs (mumbles) and so you're gonna turn off the pump and see how he does And then how are they gonna take out the tubes and all that? I have no idea, remember I'm not a surgeon So I will treat anybody who is treatable, and it works better if you follow the plan, no question about it Post bariatric surgery, weight regain

A lot of patients who never learned how to change the food, the harsh reality is perhaps even half of folks who get bariatric surgery regain their weight over time Early on, it looks really great, but then you follow them for 10 years if they haven't learned how to eat and live in today's world, often they'll regain the weight And that 50% is kind of sad when you think about it with all of the stuff that those people went through So this is the clinic of last resort So this patient back in the 1980s went to

A little trivia, does anyone know where the Roux-en-Y gastric bypass was created? (indistinct chattering) Oh no (indistinct chattering) Will's alma mater, it's ECU in Greenville Walter Pories

So this patient sought out Walter Pories back in 1984 for the Roux-en-Y gastric bypass because she wanted the best surgeon on earth And so then the surgeons did a revision on the Roux-en-Y, you can see she lost from 280 to 200 and then they've actually said you're done, you're at 210 And she said no I'm not So she sought out this obesity medicine specialist, another expert but not at ECU, at Duke And then over the next five years, she's down to her high school weight just by using a keto diet, low carb ketogenic diet and some Lasix

And it was 54 visits over five years, we estimated about $4,000 to insurance She didn't pay much, it was a copay, and you can compare that to the operations that were done before But it's kind of a team effort here She's thrilled, she's 70 years old, going on 15 years old and just retired and now they're moving to a mobile home And anyway

So this is the kind of medicine you can use and do as an obesity medicine specialist It's exciting, it's fun We have great practices We get to teach people and learn from them This 25-year-old male at baseline had a BMI of 49

Now the younger you are, the faster it works, better it works do it now because you're never getting younger, yeah So he said okay, I got this, there's a one-hour teaching class we do at the clinic, I teach the basics, like Will mentioned; and he came back losing 15 pounds a month just eating at McDonald's I said, well, what do you eat? He said, well you know, you're really not very hungry And so I have three double cheeseburgers off the dollar menu with no bun, no fries, and I drink green tea and a diet soda And then he goes down to spring break in Daytona Beach and he drank some carbs, beer; and he didn't lose weight, he didn't gain weight, but he was thrilled that he didn't, you know, he's coming back and now he has a McChicken every now and then on the dollar menu

It doesn't have to cost a lot of money You can do it within the lifestyle of someone, knowing the principle that it's kind of like knowing how a bicycle works You can make different kinds of bikes So you can do it anywhere, you can do it in the mountains, you can do it on a road So knowing the principle of carb restriction, being the

going through blood sugar and insulin, we didn't get into the details of that, but it's basically the control knob for dialing your appetite and your weight Basically, your fat burning So this is pretty fun

And now getting to diabetes, there's no patient more thrilled, in my experience, than those who get off insulin And then they don't even have to measure their blood sugars anymore because no other doctors repeatedly tell them that it's possible In fact, a lot of doctors will say you're gonna have diabetes forever Wow, that's because they've never seen it! It would be like me going to Africa and saying there are these big animals with necks like this, and no (mumbles) so I'd take a picture Here's a picture of people coming off insulin, and it can be really fast

So I'm recalling, we were sat last night and it was kind of like a retrospective We've been doing this 20 years now And when I first showed these data to Rob Califf, it was our first 50 patients over six months and I showed him the cholesterol, he said that's a fibrate And I said, no, that's a low carb diet So for you medication people, he was used to medications

He saw the lipid profile change and he said that's a fibrate, the effect of a fibrate I said no, the low carb diet He said we need to randomize people who have heart disease, who have diabetes and follow them for two years You'll have an event so high that you'll know whether it works or not And I said wait a second, this is the first study I've ever done on this and you're talking about diabetes? So here's what we know about diabetes now that we've been doing this 12 years in the clinic

It's that you add up all the insulin, 100 units a day, cut it in half on the first day if their blood sugars are in the hundreds, fairly well controlled; and so you have to cut the insulin in half on the first day or you risk hypoglycemia So can you imagine us 15 years ago having a couple, well, 500 people on insulin not knowing that they're gonna have to come off half of their insulin on the first day? It would have been a disaster So now I'm ready to do that study though We can monitor people, people have home monitors We know that when the blood sugars are getting down, you're at 120, 100, you can't take insulin

So I tell people, don't take insulin if your blood sugar is under 100 or 120 And I'll have people call me that night saying my blood sugar is 90, what do I do? I said, well, I told you this morning not to take insulin So you can tell people to do it but it's so bizarre and unexpected, they'll still ask for guidance I said don't take your insulin, you'll go low Oh right, if it's 90 and I take insulin, I'll go low

So now this person's off 100 units of insulin in six weeks 80 units of insulin in one day So you add up all the insulin, this person was on 40 units twice a day here, I asked the high, the low blood sugar, insulin, the weight, and nobody knows the right way to do it If someone's on 40 twice a day, I might say just take 40 once a day Or I might say 20 twice a day, I don't know

We need research to know how to do that best I try to work within the insulin that a given person has Off 60 units, now I'm trying to show that this person was on insulin, glimepiride and metformin You could just kind of get rid of the pills We keep people on metformin partly as a safety blanket

Security blanket, people think they're still taking something for insulin, I don't know, for diabetes; I don't know really how much it helps Add up all of the insulin, 100 units a day, off in three weeks, blood sugars are better or as good or better than before, and this is a common situation I get with endocrinologists They'll see this patient and say, well Dr Westman, the blood sugars aren't perfectly controlled I say yeah, but they're not on insulin anymore

Well, we need to put them on insulin to get their blood sugar better controlled But wait, when you had them, the blood sugars were worse on more insulin So this is the push and pull you get with different specialists If I don't fix the obesity, the underlying cause of diabetes, they're always gonna have diabetes It's just a different point of view

You have to treat the underlying cause, which is insulin resistance and obesity Insulin for 10 years, it doesn't seem to matter how long someone's been on insulin So be careful Someone said oh, I've been on insulin 20 years, I've taken it everyday No, you might not need it tonight

Off 180 units of insulin almost in one week In retrospect, some of these patients are drinking soda they don't tell you about They're drinking sugar, their insulin is treating the sugar they're drinking and they don't tell you about it So you just monitor the blood sugar, it's okay So now we're getting to industrial strengths of insulin here but oh no, they're making U-500

No, so that's not the fixing of diabetes by using stronger insulin The insulin is already too high in the blood You want the insulin to go down And anyway, so insulin for 25 years Are you getting the picture? I mean, this is pretty reliable

Now this person's on 40, 55, 60 units of the short-acting, 60 of the long-acting twice a day 500 units of insulin a day This person is still on insulin, on about 80 units now about a year and a half into it He's not totally off, but he has a hundred pounds of weight to lose So the average BMI in my clinic is between 35 and 40, depending on your ethnicity

And so if someone still has a lot of weight to lose, you might not get perfect control on the blood sugar because it's the weight that's causing the insulin resistance, that's causing the diabetes But this guy's at high risk for seeing another endocrinologist or doctor who says look, the blood sugars aren't perfectly controlled, I need to put them on insulin again And so then they're gonna go back on the insulin, gain the weight back and then go back and not have perfect control on 500 units of insulin because the problem is not insufficient insulin, it's insulin resistance Insulin isn't working right So anyway, this is pretty fun

Insulin pumps, fine, just lower the insulin and people are in less insulin Now hemoglobin A1c is just a reflection of the daily blood sugars, in general the three months average although you can get changes pretty quickly Here you have A1cs on the right-hand side, someone whose A1cs were not controlled The weight is about 300 pounds, 67 year-old female, and her meds come off, her A1c is under six where it hadn't been for 10 years off medication So mild diabetes

I mean, this is like yeah, it's just kind of easy But remember, we had all those studies about obesity, and now a growing number about diabetes This person, this is an internist's dream If you like to take care of complicated patients and fix them, this person is on medicine for diabetes, high blood pressure, GERD and had A1c over seven for 10 years and now on a low carb diet within two years has a blood sugar A1c under six, off all the medications So now Dr

Yancy has taught me, Will has taught me a lot of things, that it's nicer, you can attract more flies with molasses than vinegar But gosh darnit, this is fantastic! (audience laughing) When you get the emotion of people in the clinic, holy cow I just had someone who had a renal transplant from his wife, from diabetes that he's had for 15 years and then lost his kidneys and just had a transplant, so he's on prednisone and now he's off his insulin in a week So he's starting to go through this, I didn't have to have diabetes, I didn't have to go through, this is pretty heady stuff It's great and it's just changing the food

So when we get people who say, oh that dialogue there are a lot of irrational fears that we've been taught You're welcome to come to my clinic, which was the answer that Dr Atkins gave me in 1998 because there were so many things that just didn't compute But what about the fat, what about this, what about the salt? So even today people come to our clinic to see it in action, to overcome all of these irrational fears that are out there It's fascinating

Sociologically, this is a goldmine of information So anyway, other folks So Dr Yancy worked his way through the system and is now Director of the Duke Diet and Fitness Center And by, I think popular demand, and by his reading of the science, has a low carb program there as well, I worked at the Diet and Fitness Center around 2001 and got motivated to change my life from a pill pushing internist to an obesity medicine doctor that takes away medication and then realized that well, not everyone can afford the DFC but it's a great place, and so we opened The Lifestyle Clinic to use that model of lifestyle change

And the DFC has been part of the Duke Health System for over 40 years To our knowledge, it's the only medically supervised residential-style weight management program within an academic medical center in the US And so someone really wants the credibility of the University and then seeing the doctors often on a daily basis if needed It's staffed by medical providers, dietitians, exercise physiologists, behavior experts, swim instructor, certified coaches and massage therapists It's helped more than 50,000 clients from around the world

And if you haven't been there, it's just right around the corner on Douglas Street behind the VA hospital The old metro sport, the old fitness center, turn there So where do we go from here, and then some questions Let us have it There is an ongoing two-site VA study with diabetes going on, Durham and Greenville, and Will is the PI on that 260 folks and in progress

They haven't stopped it yet due to adverse events, Dr Yancy? They have not stopped it yet due to adverse events according to Dr Yancy We're gonna do retrospective analyses of the Lifestyle Medicine Clinic and the Duke Diet and Fitness Center We're happy to help and appreciate the help of students on our rotation of residents, of faculty if you have an interest here to look at what's happened

For example we're gonna pull out all the people with polycystic ovary syndrome because a current student on the rotation is interested in PCOS, we're gonna go into GYN and see what's happened So we have over 100 people, and I mean this is like hot off the press information as you're on deduce right there And then what's really needed, and we got kind of sidetracked I mean, we wrote paper, we wrote study proposals 15 years ago to do the diet trial to end all diet trials Never got funded

We have proposals sitting around, maybe it's time to dust them off but the limiting factors, where does the money come, right? Who's gonna fund the study that takes you off insulin? Well, not the insulin providers, right? Or not the company So we're still trying to fix that There are at least two people through NIH funded, probably gonna make their careers, young investigators, K awards are a great place to start or the VA We still need the multi-site randomized controlled trials of LCHF with clinical endpoints for heart disease, for, I'm ready to do that study with people with diabetes and heart disease who've had events because I think we can take people safely off the insulin now And there was just a recent paper, a couple hundred people with diabetes, it was a single arm study done in Indiana at Purdue, and it's fantastic

The low carb, the keto approach for diabetes, 95% of folks with insulin were taken off their insulin, something like that It's so unbelievable, nobody believes it That's the saying that we say So I think that's it So thanks so much for your attention, and we have some time for questions

(audience clapping) Yeah Do you want to moderate or do you mind? Okay, yeah – [Woman] Thank you for the great presentation My question is like how do you compare the low carb diet with a mini fasting diet? Mini fasting, like interval fasting? – Interval fasting? – Yes – Yes, so I don't think there has been a comparison of those two approaches

Most of the time that I've seen the intermittent fasting, it's been compared to just a standard low calorie, usually low fat diet And it's a daily calorie restriction for the control diet I haven't seen the low carb compared to interim fasting In terms of what's going on, we actually think metabolically that a low carbohydrate diet is a fasting-type physiology So there might be some benefits that people attribute to fasting, and which they also attribute to intermittent fasting that might be attributable to the low carbohydrate diet

But at this point, the intermittent fasting has just recently been looked at in clinical trials, probably in the last three or four or five years or so So we're still waiting to hear more about that approach At this point, what we've seen is that intermittent fasting works as well as a calorie reduction diet, not necessarily better although there is some kind of physiologic evidence to show there might be some benefits We haven't seen that in human clinical trials yet – [Kevin] Thanks Eric and Will, this has been great

Just to go back to the story, because I think the story is so important for everyone to hear, your first trial got the American Heart Association to change their recommendations for diet – Oh, shucks – Yeah (audience laughing) If you go back, remember how crazy this was when we first talked about this forever ago, the NIH turned down the first study recommendation because they didn't wanna do a mortality study of diet They didn't think you needed to do that

And then go forward 15 years, over the last 15 years, we've seen lots of things about the harms of sugar in our diet, there's now when we first started, there was like six people in the country who believed what you believe It's obviously much broader now

And you've been amazing at continuing to both practice medicine and furthering this in the clinic and doing the research studies So it's a huge kudos to you both to do that here at Duke And hopefully we can finally do this trial We also got turned down from the NIH to do the trial over mobile phones So we tried Internet-based studies of diet, mobile phone-based studies of diet and they frankly weren't interested in doing the clinical trial

– [Dr Yancy] That would be great, thank you – Yeah, if I was starting a new medical school or if someone asked me to help out, which I've never been asked, the first day would be nutrition The most important thing for a doctor is knowing what you put in your mouth And we get nothing

Why is that, Dr Yancy? It's complicated There's no room in the schedule So anyway, diet is really important and that's the kind of advice you get through our programs Thanks, Kevin

It's kind of like how many times do you scale the wall and try to get in the fortress and then you fall off But another team will coalesce, yeah – Hello, Dr Westman I'm gonna put a plug in for you

If anyone has any doubts about how well this program works, I started seeing Dr Westman a couple of months ago, 27 pounds down It is a very easy diet to follow, but I will retract the word diet and say that it is a lifestyle change It doesn't matter, you have to be motivated and really stick to it, but it is so, so easy So I thank you in front of my co-workers and colleagues

And some of the questions that I had for you, you have answered today, so thank you again – Well, thank you for that and (audience clapping) So we have a support group, we have one once a month, first Tuesday of the month at the Durham Hilton

And this last time, there were 80 people who came out, half had similar stories and they wanna share, they wanna help other people I'm curious, aren't you? What if we looked in the database of people who came through the clinic with all the people with heart disease, with all the people who have an LDL over I don't know, whatever you think is a bad LDL today? I'm reassured the last guideline really doesn't have LDL in it So triglyceride and HDL and age and whether you have hypertension and diabetes are important factors too But if anyone's interested in looking at the data in terms of cardiovascular events or risk or things, it's retrospective but it's eminently publishable because nobody else has this kind of information Yeah? – [Man] Just a second testimony, I'm sure you don't wanna go off in this tangent but people ask okay, is this healthy? I was 275 pounds in 2012, I am 173 pounds as of this morning

I am 61 years old, I take absolutely no prescription medicines So it works (audience clapping) – But you know, there are 99 things better than that one last thing But what about the? The last vestige is kidney disease, right? It's gonna kill your kidneys And what about that LDL? Yeah, so

– [Woman] When do you suggest people who are on the low carb high fat diet, less than 20 grams, when do you suggest they can have an apple again or start eating some fruit or bringing that back into their diet? After they've reached a certain milestone? – Why don't we both answer this? My view now from the Tampa Conference, University of South Florida, now that ketones are being studied, they actually have therapeutic effects And we've gone, in my lifetime, in science from this is really bad and it's gonna kill you, everyone That's what everyone thought so that you would get the pushback, don't do this, from your doctor, your dietician, your grocery store clerk, right? So now we know that's not true

But the studies now being done in animals, mice live 15% longer when they're in ketosis Holy cow You might even prevent insulin resistance, which is the root cause of Alzheimer's, which for some cancers they're actually therapeutic or preventive So now that the science is being done, now I've been doing keto because I like it and the science is looking good, but now oh my gosh! You might even be better by never eating carbs again to the degree of even having an apple Okay, now a more moderate response

(audience chuckling) – So I concur with what Eric said I think we've kept patients, or we've followed patients who have kept at a very low level of carbohydrate intake for years What I've talked to my patients about, about how to decide when to add carbohydrates back in, and first of all that should be done very slowly, like five grams a day is what we suggest to people to do that for a week; and if you're doing okay at the end of the week then you can add another five grams and then another five grams, you do it very systematically like that But I tell them when you're close to your goal, if you're close to your goal, whatever that might be, it might be your goal weight, it might be your goal blood sugar control, it might be your goal of getting off of your diabetes medicine, then that's the time to consider it The other caveat to that is when you feel like you can't do the diet any longer, if you feel like you just can't do it anymore and I'm really convinced that they can't do it anymore rather than like just letting them capitulate, then I'll say well, have a little bit

Why don't you have a little bit of some berries? They're pretty low in carbohydrate Add some berries if that helps you to stick to the diet better That would be the other approach I use – At the Low Carb Conference in West Palm Beach in January, there were a couple talks on how plants put toxins in their leaves so animals won't eat them This is a defense mechanism

So what do you think? We're animals, right? So you look at these toxins that are in the vegetables, the argument that you need vegetables and then the leaves and all of that kind of is debatable So there's actually a subgroup of humans should be carnivores, eat nose-to-tail, make sure you get some liver, get some kidney and it's an interesting debate And I think it's a reasonable one And I know this is changing guideline, Kevin, as you mentioned I have all those American Heart Association, it's the same people on the same paper without any new information and they still have the guideline that's low fat

I think that was last year, made the national news and we're just kind of going, oh my god, it's not a meta-analysis It's just a one-sided story I think it's something that we need science in on that The Nutrition Coalition is a group that is advocating to change the guidelines, started by Nina Teicholz who wrote the book, The Big Fat Surprise Of course, Gary Taube's Good Calories Bad Calories is a great place to start if you're really geeky

And then Gary came out with a book, The Case Against Sugar in January, which again, as Kevin mentioned, people are zeroing in on sugar But we risk the pendulum, well, okay, that's been bad so long, okay that's fine and now sugar is bad, you know? We need science to help guide us there You still eat carbs, Dr Yancy, don't you? – I'm on a maintenance carb diet is what I eat (audience laughing) – I saw you eating carbs

(audience laughing) – I'm maintaining, I'm at my goal – I mean, there is kind of a cult-like atmosphere, but it's only because of the low fat cult, right? And it's not a cult, it's just the way our bodies work But I think I counted seven people in this room, when you're in the minority, you tend to kind of cluster together as a protective mechanism I'm just kind of vamping because I don't see any questions (audience laughing) – Okay, we're actually over time, but thank you so much for a wonderful and provocative talk

We look forward to having you back in 2021, 2022 with the results of the diabetes study (audience clapping) (uplifting music)

Finally! A review of KetoBrick | Keto Savage’s meal replacement bar

Hoooo! Another week, with a video starting with a "hoo", because I'm just that excited This is the second week in a row that I'm reviewing a product I've been wanting to try for a long time

This week, the product in question is finally within my clutches It has been SO elusive It's this guy Keto Savage's Keto Brick I'm gonna review it, right after this

Hey, guys! Welcome to AD Keto My name is Aaron This is the channel where you can watch a weird dad work his way through the ketogenic diet

I do some keto eating vlogs, I do some keto product reviews, and I do some keto giveaways If this is your first time here, please consider subscribing, and if you do, make sure you're on Notification Squad by clicking the bell So guys, I've got a Keto Brick in my hand I've been trying to get a Keto Brick in my hand for a while now Before I get into how I happened to procure this Keto Brick, I'll give you a little bit of backstory about Keto Brick

Keto Brick is a product, the brainchild of Mr Robert Sikes, aka Keto Savage and his fiancee, Crystal Love You can see their Instagrams right over here Super-cool guy He's a bodybuilder in Arkansas — they both are

Both bodybuilders in Arkansas And the story of Keto Brick, as I understand it, is that Robert made one for himself one day, to just bring to the gym, because he wanted something that had a lot of calories, and had perfect keto macros And some eagle-eyed viewer on one of his vlogs saw it, and said, "Hey, what is that?", and he replied, "It's something I made for myself It's got a thousand calories It's got really good keto macros

" And the person said, "Ooh, can I get one?" And so a little light bulb went off, and he started he and Crystal started making these available for people to purchase, and they have become incredibly popular within our little keto community It's so tough to get your hands on one of these

Now Robert and Crystal have been pumping out run after run of Keto Brick, as many as they can possibly make, usually working into the wee hours of the evening Mixing and creating and molding these bricks, and they sell out in a matter of minutes when they become available So for the last three months, I've been on an email list that says, "Hey Keto Bricks are available" And by the time I get to the store, they're gone This last run in June, I was convinced that I was going to score myself a Keto Brick

I got the email notification that they were available, went to the site, placed a brick in my cart It was in my cart! And then I couldn't decide what payment method I wanted to use I was like, "Do I use my credit card? Do I use PayPal?" and by the time I decided, my brick was gone, because someone had purchased one of the larger quantities Robert sells them in single bricks, like this one

He also sells a week supply — seven bricks, I believe, and a 14-day supply, which I believe is 14 bricks So I had a single brick in my cart, someone grabbed a 14-day supply, and my brick was sadly gone And I you know, posted my faux-angst to my Instagram stories I was like, "Ugh, I thought this was the month!" However! One of my viewers, a guy named KetoBFray, the guy who hooked me up last week in the Hinton's Pig Chips review with some macronutrient knowledge, has hooked me up for the second week in a row He happened to acquire a two-week supply of Keto Bricks on this most recent June runNow that I think about it, maybe HE was the one responsible for my little solo brick disappearing from my cart! But all is forgiven, because he saw my Instagram story, and he was like, "Dude, I will send you a Brick so you can review it, how's that?" I was like, "Amazing!" So shout out to KetoBFray His YouTube channel is right up here Check it out, because not only has he hooked me up two times in the past two weeks, but the guy has lost over 270 pounds in 14 months on the keto diet, which is tough to fathom That's almost as much as I weighed when I started keto He's lost me, basically

In the last year Insane Well done, sir And thank you so much, again Super-kind of you

Super-generous to send me one of your 14 Bricks This review would not be happening without you, my friend So Keto Brick! Product of Keto Savage I appreciate the branding Colors on brand

Black packaging Cool, shiny black packaging Red sticker I'm actually gonna read you the nutrition information ahead of time, because I have a feeling I'm going to just mangle this bag So before I destroy this information, I'll read it to you

This is meant as a meal replacement bar There are a thousand calories Total fat: 90 grams Saturated fat: 58 grams 900

I'm sorry 790 milligrams of sodium, 16 carbs, 12 dietary fiber, so that's four net carbs per brick 31 grams of protein

It also has 130 milligrams of potassium, 20 milligrams of calcium, and a little bit — 08 milligrams of iron Let's check out the ingredients Raw organic cacao butter, plant-based protein powder, which in parentheses includes pea protein isolate, organic brown rice protein concentrate, natural chocolate mocha flavor, cocoa, stevia leaf extract, gum blend (which is cognac gum, guar gum, and tara gum) organic sacha inchi, sea salt, monk fruit extract, and digestol, which is a vegan enzyme blend

Then there's MCT powder (which contains MCT oil and achacha fiber), golden flaxseed meal, raw organic fermented cacao nibs, ground coffee beans, and Himalayan salt Manufactured at Little Rock Arkansas So there's your macros There's your nutrition information Touted as shelf-stable

And Robert sent out a warning when this latest batch went out, saying, you know, "These may be sitting in mail trucks, in 100-degree heat There's a small chance you could receive a Keto Blob instead of a Keto Brick But pop it in the fridge and it will be just as fine It may lose its shape a little bit, but it'll be just as delicious and nutritious" So I believe mine to still be in brick shape

I can sort of feel it through the through the wrapper here, a little bit But yeah, perfect keto macros: 81

5% fat, 125% protein, 65% carbs Poifect So moment of truth

Let's dig in to it It's almost a shame to rip into this bag, it's so pretty But let's rip across here Oh, I've done it wrong I have done it wrong

Have I? No I guess we're okay And it's a resealable bag Yay! Good job, Robert There is Keto Brick

In brick form, I'm happy to say! Look at that guy Nice! Now the only thing missing from this, because this came from KetoBFray's 14-pack — it does not contain the cool Keto Savage wristband, which when you normally

when you buy one of these, it comes wrapped up in a wristband This, sadly, is without one That's okay

Robert I'll send you my address So, it's got this cool foil There is the color There All right

Mm-hmm Oh, man Sweeter than I expected Oh, that's good Coffee's coming through

Mocha is coming through It's like a chocolate mocha I think I expected it to be chewier than it is It's a little chalky, which is not to say I don't like that I think that that's a really

I think it works well Mmm Oh, yeah

Man, that is um that's really good For some reason, the last thing I expected was flavor

You know, you think, "This is a bar that a bodybuilder made, so that he could have energy for the gym Probably the last thing on his mind is taste" But this is really good The ground coffee beans are my favorite part Yeah, there's like

a really great combination of coffee — the coffee is what comes through most for me — there's also like a hot chocolatey kind of flavor Wow Look at that guy So nice I must say, I'm a fan of the Keto Brick

It's worth the wait What else is there to say? It tastes fantastic The texture is surprising, and welcome Aw, man That's really something

Robert and Crystal, you've got a winner here There's a reason these things are selling out fast, and Well, there are several reasons, the first of which is that it's the perfect keto macros

But man, I was not expecting it to taste as good as it tastes Well done, guys I am so very, very impressed One more bite, here I don't think I'm gonna finish the whole thing

Mmm Oh, that coffee flavor is really coming through So good So there you have it, guys That's my review of Keto Brick

it is yet another product from another keto-conscious company, run by great people So it's amazing Get yourself a brick Good luck getting one I know that they just finished — as of this recording — they just finished a relatively large run of bricks, I think 850, Robert said in the in the vlog that I just watched? So hopefully you guys will be able to snag one of these

They're so worth the wait Really impressive Very happy for these guys, and all the success that they're having These things sell out so quickly So thank you, Robert and Crystal, for this amazing product

So let me know what you guys think of Keto Brick, should you happen to get your hands on one I'd love to hear from you in the comments So that's gonna wrap it up for this video! Thank you again to KetoBFray for hooking me up with this bad boy I hope you guys have a fantastic day, and I will see you next time hi the end at the end

FULL DAY OF EATING KETO + The Life Market Unboxing

good morning guys I haven't seen you guys in my kitchen and what seems to be forever I'm pretty sure by now you know what this means we're doing you what I eat in a day it's you one I have been back on keto since Coachella and I've lost all the five pounds that I gained +2 and it's that time in the month so I'm just on a whole nother happy vibe guys when I figured I'd show you what I eat lately I've been eating breakfast I think it's because I've been working out a lot more I want to show you my breakfast lunch dinner and snacks so let's go ahead and get into breakfast because I've been obsessed with this meal and not for breakfast time I've been actually eating it for dinner because it's super easy it's so these are the ingredients that I'm gonna be using I'm going to be putting everything on the cut the carb flatbread you can use a low-carb tortilla but I had this on hand I really like this it crisp up really nice when you cook it with butter and I'm super lazy I don't feel like making bacon and I had these in the fridge so I just sprinkle this in it and it's just as good one egg and I have some tell them up cheese and Swiss I'm not sure which one I'm gonna use or I might use both I don't know you'll have to find out these are my go-to seasonings for breakfast I'm obsessed with this everything but the bagel seasoning I'm actually gonna make some bagels and put this on it and black pepper and salt you actually don't need that much salt because this is pretty salty but I like to put a little salt on you know just for good measure so I'm gonna walk you guys through how I cook it and my thought process when I'm adding fat and stuff so I put a little less than a tablespoon of butter because I'm going to be using a little bit of butter to crisp up the flatbread and I'm gonna be adding a lot of cheese so I'm saving my fat for that so I added one slice of this slit at the bottom and just broke it up just just evenly distribute it so I added about two tablespoons of the real crumbled bacon this is honestly just because I'm lazy you can cook up one or two huge strips of bacon and break it up in here next I'm adding the cooked egg that I made scrambled and about 1/2 tablespoon of butter I added the seasonings and now I'm gonna probably add maybe a tablespoon of cheeses and honestly just so the other side can be glued together and it never hurts to add a little more cheese you know I have maybe two tablespoons okay so this is what it looks like I'm just gonna crisp up both sides get the cheese nice and melty look how crisp that guy oh I'm gonna be so good I'm also warming up tea I'm gonna have some chai tea today you guys know how obsessed I am with tea today I'm having vanilla chai tea with a little bit of swerve sweetener and there's probably like a tablespoon and a half of half-and-half bacon gives me a reason to get out of bed does anyone know where I got this from comment down below if you do mmm I love vanilla chai tea with half-and-half and a little bit of syrup so good so I'm starting off my morning with some good fat because I want to work out hard at the gym and it's that time of the month I know I might be TMI but I figured getting a good meal on my system would help with cramps and feeling motivated to go to the gym so I'm gonna eat this hmm I'm gonna eat this and I actually have to go and find a Mother's Day gift for my mom that's gonna come in late because she's all died in Japan but I want her to know we're still thinking about her oh my goodness this it tastes like remember those Hot Pockets the breakfast hot pocket it's like the ham and cheese sorry that's what this tastes like and you can definitely do this with a low carb tortilla you can get that at your local market mmm so good I'm in heaven so it's a couple hours later I'm changed into my workout clothes and I'm about to hit the road but before I do I'm going to be snacking on some blueberries I was supposed to eat this doing light or doing breakfast but I forgot about them so they're perfect snack I'm just gonna pack them up and probably just eat them as I'm driving you guys I've been obsessed with blueberries lately I don't know I used to hate blueberries as a kid so I don't know why I love them now but they're just so sweet I think it's probably because I don't have sugar anymore so these taste like candy to me and I don't measure out my fruit I just honestly do like the hand like a handful of it I do the handful measurement I do that with all my fruit so like strawberries blueberries I just take a handful wash it I don't eat mm-hmm you're so good you know what I'm gonna get just a little bit more just a couple more now anyone starting to you know um definitely weigh and measure I actually did start weighing everything but now mmm anything's you're gonna make it into the car now I kind of know how much I should be eating for my body so good so I think I'm going to do arms today and then maybe get on the stale upstairs about 15 20 minutes I'm having a really bad cramp so we'll see but I still want a good workout oh you're so good so I just checked my mail box on my peel box and I don't think I've ever put my peel box there soft down below and you all must write anything I just got poquito made easy buck by keto connect they look so beautiful oh this is so oh my goodness this looks so pretty look at it guys ah so I'm so happy for you guys I'm ready to try literally all of these you know I've been in a funk on what to cook it's like I'm a proud mom right now so I just finished the gym and I'm just running errands now and I am gonna be snacking on this pizza in a bag if you guys watched my Walmart grocery haul I bought it then and the nutritional facts are pretty good for one ounce it is two grams of carbs there's two servings in here so I'm just gonna kind of guesstimate how much I should have and just hopefully only have serving someone commented and said that this literally does taste like a pizza and a bag so I figured I would just go ahead in case test it for you guys oh it smells good Wow sweater looks like the big old pepperoni with like a whole bunch of seasoning on it mmm oh my goodness oh this is this is legit mmm I wish I had my mozzarella sticks oh my goodness hmm I definitely recommend this so bad has got me wanting to like add flavors to the pepperonis I buy this is so web and great job guys um I'm not sure where else you can get I think right now only Walmart so there's a Walmart here you definitely turn it out I would definitely repurchase this all right time to head home update so I definitely ate more than her serving so I think I'm just gonna go ahead and eat two servings of this and kind of make it my lunch I have some pistachios I'm not probably gonna eat when I get home so yeah and I do that actually often my snacks I just make into meals which I feel like a lot of people do that this is so Graham I'm not kind of annoyed that I discovered that this is so good it's like four bucks oh my gosh I'm actually at Trader Joe's now because my mom she likes a couple of things from Trader Joe's so I forgot to put that in her mother's day care package I literally ate this whole bag I'm like trying to get the crumbs now so I just got home and actually got a box from the life market this is one of my Instagram friends that actually started a business that has low-carb snack options she sent me a little note which is so nice she said hi Kayla hope you enjoy these goodies from the life market it has been amazing to be a part of your journey from the beginning and I hope the life market can be a part of it going forward please feel free to share code Kayla TLM for 20% off of your order so this isn't sponsored but I'll leave the information down below and if you guys want 20% off and to give this a try she's a startup company so I love supporting you know people that are really she found her passion and it was through her getting her I believe she started keto because of her diabetes I think she has type 1 diabetes so I just wanted to open it on camera and show her that I do appreciate it this is so cute has a little sticker oh I've heard all about this this is the Kido crane beef jerkey it is 90 calories per serving zero carbs so this is like perfect on-the-go food I like putting stuff like this in my purse so I can have a snack ready to take if I'm craving anything you also got some nosh coffee and birthday cake flavored MCT oil huh I'm excited to give these a try oh I think I might try this now these are from bald Baker and it's sugar conscious desserts these are dairy-free vegan and grain free I have the sweet and salty one here's the sweet and salty one the nutty crisper what has it amount of those I actually want to try one now for one cookie the nutritional facts are 270 calories carbs is 17 grams but there's 5 grams of fiber and 4 grams of the sugar alcohol I'm so that's I got so many of these so many oh my god I think I'm gonna try one now just to see because and honestly my lunch I guess is just gonna be a whole bunch of snacks because what I just ate was about I think 200 calories and this is about 270 to 90 mm-hmm this reminds me of like granola mmm it's kind of melted cuz it's been in my car for a little bit mmm yes yes this is the chocolate chip walnut cookie so I think the base is walnut mmm I wish I knew how to make cookies this good next is the matcha vanilla green tea powder oh my gosh if you guys know me you know I'm obsessed with matcha green tea I've been craving it for so long and I actually found a place close to me that has um unsweetened matcha powder so I'm excited to this tribe I'll probably try it in the next couple of days so check on my Instagram I'll let you guys know if I like it my coworker actually started keto and she swears by the pilla net so this is the nut butter version of it so that's exciting hmm I wonder how this tastes has anyone tried this before let me know in the comments down below whoa another matcha one this is the ginger green tea powder yes oh my gosh this box alone is just for this this is the matcha green tea powder oh my gosh I've been wanting to find a green tea powder for so long and the ingredients is a hundred percent organic Japanese matcha green tea powder so no added sugars nothing oh this is so perfect I'm so excited to give this a try thank you so much for sending this to me and if you guys want to check them out it's a startup company they have good products mmm so good I'll leave the link down below as well as the discount code if you want to give it a try you guys I seriously cannot stop eating these gosh I was online in a habitation and it's the REE hunt and it's 200 or 90 calories from so if I eat this and then I had the whole pepperoni pizza in a bag and that was 200 so we're looking at 490 for my lunch because a lot of people don't see these things as like a lot of calories and stuff like that but this is really dense and packed with a whole bunch of good fat like this is there's a whole bunch of walnuts and stuff in this and the same at the pepperonis um it's it's a lot of fat so it doesn't seem like I would eat a lot of it it's a fuel in my body this is so good I haven't had a good cookie like this that I didn't have to feel bad for and I can tell you mmm oh my goodness I wish I knew how to make cookies like this this is amazing so I did something that I don't normally do I took a nap whoo and I guess I needed it cuz I feel so refreshed but that means I don't have time to cook a recipe and keto connects book but I think I'm gonna do like a standalone video like a cook with me so give this video a thumbs up if you guys want me to make it a recipe out of this but that's okay because I actually have some chili that I made this week in the fridge waiting for me don't you just love when like you have something you have to worry about you just warm up I'm just gonna warm this up add some cheese and just eat I'm so excited ooh look at all that now chili is something I never get tired of so I usually cook it once or twice a month it stores so well tastes good you can add sour cream chips I just don't like sour cream but sour cream would be perfect this green onions I actually have a recipe of this in my last meal prep video so I'll link it up here if you guys want to check it out it's super easy that's why I make it so often sorry I'm in my sports bra but it is so hot here in California I swear it's like summer already but oh I'm so excited to give this a try all right no it's good because I've literally had it every day for the past 3-4 days and I'm still not tired of it hmm okay I also want to give this diet coke the zesty blood orange this was in my last grocery haul the Walmart one I want to give this to tribe to see how it is it's okay honestly I like the flavor of Coke Zero better than this it doesn't taste like orange to me I don't really purchase direct soda that's often so I'm kind of sad that this isn't as good as I hoped it would be I mean it's still good enough for me to drink don't get me wrong I'm and drink all that I have in there but it's like really really sweet and it doesn't taste like orange at all but I mean some people are used to the Diet Coke flavor and I think that's what it is I'm just not used to Diet Coke cuz I never really drink diet coke but it definitely tastes like Diet kind of sad now this is a day that hmm now this is a day that I wish I would've got more veggies and and trust I have those days I have days where you know I get a salad a day and I feel so healthy and then I get just a you know a day where you know I have pepperonis in a bag and cookies as my lunch it's kind of cool that you know on keto I can still have meals like that and it satisfies my cravings but I'm still able to lose weight so that's why I love showing you guys kind of like what I eat and having them not be normal and not be perfect nope you guys check me on my Instagram Kayla Kido you know I have my salads and now I have my chicken with my Brussels sprouts and chicken with veggies so I definitely do have those days but I think it's important to show these days as well I'm gonna finish this thank you guys so much for watching this video as always if you guys do like these what I didn't it is and want me to continue making them you know it's do give this video thumbs up comment down below and let me know what your favorite keto find has been because I'm on the hunt for new keto food I'll see you guys in the next one

Full Day of Eating Keto VLOG #07 | MAF pace, Ribeye, and Venn Diagrams!

Time to do another full day of eating vlog, and I'm gonna start right now! Hey guys Welcome to A

D Keto My name is Aaron This is the channel where you can watch a weird dad work his way through the ketogenic diet I do some keto eating vlogs, I do some keto product reviews, I do some keto giveaways

If this is your first time here, please consider subscribing, and if you do, make sure you're on Notification Squad by clicking the bell All right, guys So I'm about to go for a run, here I'm gonna get in a 10 miler, and then when I get home, I'm planning on some steak and eggs And hopefully , this full day of eating will culminate in a fire in our fire bowl that our kids can burn some of their school papers in

They're kind of excidted about it So off I go! All right, so I just finished up my run Ten miles I can't help it, guys Every time I pass over the Thruway, I've got to stop and take some slow-motion footage of the cars going by

That's just my thing Anyway, I kept it nice and slow Nice MAF pace I get a lot of questions and comments, both on YouTube and on Instagram, about, "Man, I wish I could run fast, you know? I'm so slow" And how I always reply is that slow is good

Fast does not equal better In fact, running slowly is the best way to burn fat There's this thing called Maffetone pace, created by Dr Phil Maffetone, and it basically is — it's also known as the aerobic zone — it's basically your heart rate, and the heart rate at which fat is most easily metabolized and burned What you do is just take the number 180, subtract your age

For me, I am 44, so my number is 136 And that's the rate — the heart rate you should target when you run if you're interested in burning fat So I kept my pace in the mid 130s today I went out fasted, so I know that I burned a lot of body fat today But I will leave a link in the description about MAF pace

there's a couple really good articles and podcasts about it definitely check it out And don't try to run fast I mean you CAN if you want to, but slow is much better for burning fat So it's finally time for some steak and eggs

Okay it's time to make my fatty, fatty coffee This has some schmutz in it Two tablespoons of heavy whipping cream Oh God Oh, there goes the lid

What have I done? Whathave I done? A tablespoon of MCT oil, a tablespoon of cream cheese I love it it

Makes it really frothy Then I'm going to do a tablespoon of Kerrygold butter Whoa Someone was using this for ME! What is that, Caroline? It's bread crumbs! Get out of here In you go And then I'm gonna do a teaspoon of Truvia, just to sweeten it up a touch Wild Mountain Blueberry

Yeah, that's right Here we go Okay, so I'm gonna probe this guy, bake it at 275 until it gets to an internal temperature of about 127 degrees Then I'm gonna take it out on to my grill and sear it in some ghee And I totally forgot to put pepper on this ahead of time

Or salt The thing I love about this grill is that it's got this little sidecar, on which I can put say, a cast-iron skillet

So just gonna sear up my steak and have three eggs Okay, so skillet is a' smokin' It's good and ready I am going to start withI'm gonna throw about a tablespoon of ghee in there Throw it right in there I like to get not ONLY each side, but I try to stand it up on on edge as well, and try to get the sides Oh, it smells nice! Oh yeah

I've done both sides for about 30 seconds I'm going to stand it on edge This is a method that Steve taught me You can watch a video of that right up there He was like, "Stand it on its side and get all that fat rendered

" I'm gonna flip it over do this last little section here It's gonna be a perfectly perfectly reverse-seared ribeye

All right, let's see how well these flip They're like, connected Look at that! Not too bad We're gonna do it all at once You think I can? Probably not

But maybe? OH! Close OK, wow I may have seared this a little too long and/or let it cook a little bit too hot I'm normally I like a little bit more pink on the inside than that, but this still looks amazing Mmm

Oh man, it's so tender! What?! No It does look like a Muppet sneezed its brains out So I'm gonna have some mid- afternoon tea I was sent, from TeaMi Blends, a couple of teas last week that I've been trying out This guy is the Colon Tea, which

you know, any product with the word COLON in it, you gottayou gotta respect This comes in little tea bags like this, and I have been enjoying this flavor every OTHER night, they say This is not to be had daily, as it can cause some some issues, I guess This one has zero carbs and zero protein Zero fat, zero sodium, 20 calories per bag THIS one is the Skinny Blend, which is a little bit different This you can have whenever, without any sort of gastrointestinal consequences

This one does have some carbs Three carbs, but one dietary fiber in one brewed teaspoon of this So I'm gonna make some of this, and have it this afternoon It does that it's recommended for adults only, also if I'm taking prescription medication or are pregnant or nursing (which I am NOT) consult your health care provider prior to using this product So they sent me also this little tumbler

It's got you know, this part is where the hot tea goes, and then you put it in here, carry it around So I'm just gonna take some of this TeaMi, about a teaspoon, throw it in there, and I'm just gonna brew some hot water straight out of my Keurig

So here is my TeaMi tea This is the Skinny Blend This is loose tea, and I waswhen I first got this stuff, I was like, "What?! If I have tea bags, why do I even why do I need this thing?" But the tea — if you're doing loose tea, you throw this in, and it'll basically keep you from gettingyou know, tea leaves in your mouth And then you just throw this on here, and you're good to go So thanks, TeaMi, for sending me this stuff They did give me a coupon code to give to you guys if you decide to go and purchase anything from them

And you use the code ADKETO15 at checkout You'll get 15% off So umtea! So I'm grating up grating? Yeah, grating some cauliflower I don't know why that word seems so weird, but Sara is making a casserole for dinner, and it looks pretty epic

She's already assembled most of it Here's the sauce we're gonna put in it It's Alfredo 2 grams of carbs per serving, which is cool Serving is 1/4 cup

I'm gonna put cheese on your half Oh! Awesome! I got some shredded chee Yeah, this looks pretty fatty It's actually notit's not bad for the Weight Watchers crowd It's also pretty good for the keto crowd Ohh, when those crowds get together Sometimes the crowds can overlap

This would be right in the middle of our Venn Diagram I suppose so If you're into that kind of thing Venn diagrams? Yeah I love them

Make sure you get the garbage in the background This is riced cauliflower, broccoli, ground turkey? Is that what that is? Yup, ground turkey And chopped spinach Chopped spinach, and the Alfredo sauce Yeah

And then we're gonna throw some Give me some cheese Sprinkle this generously on one half, here

I'm not even measuring it Hey, all right I'd say that's probablywhat? A cup and and half? Uhh I'd give that a cup Serving size: 1/4 cup

A carb per quarter cup So yeah, 4 or 5 carbs in this cheese Worth it If you eat that If you eat half of the casserole

Yeah, I plan on eating all of that Uh, but we have kids How long and what temperature? It's gonna well, like a standard casserole It's gonna go in at 350 I'm gonna say about 25 minutes OK Look how hideous our oven is Really?! It's not that bad Oh, it's

not good Look at that bad boy It's gonna look like a pizza commercial

What's next, Peter? All of this Gimme a chirp, big guy Well there you have it Another full day of eating in the books It was a really good day today

I got out for that long run first thing this morning, came home, and that steak and eggs just hit the spot Oh, so good I had that tea a little later I'm not a huge tea guy, but I do like that green tea from TeaMi Blends And then the casserole that Sara made for dinner

I sort ofyou know, approximated what the macros were on that We were just kind of winging it with some of those ingredients

So did the best I could Here's what my macros looked like today

Twenty six hundred and forty calories I did get in that 10-miler this morning, so I'm probably still at a slight caloric deficit today But 210 grams of fat, 163 grams of protein, and 19 grams of carbs There is my pie chart Look how pretty that is

So yeah, a really good day Couldn't have asked for anything more Not a whole lot going on I like weekends when there's not you know, something scheduled every moment of every day Today was sort of just a chilling out day, and it felt great So hope you enjoyed this video Thank you so much for watching

Thank you so much for subscribing I hope you have a fantastic day, and I will see you next time

FULL DAY OF KETO FAST FOOD | In N Out Double Double, Chipotle, Starbuck | WHAT I EAT ON THE WEEKEND

good morning guys today we are doing a full day of eating now I eat a little bit differently on the weekend during the week I'm Mel prep which is the key to my success but on the weekend I like to you know see how I feel and go out to eat for the majority of the time so I'm gonna take you guys along with me I am on the way to drop my sister off because my car is the struggle bus so we need to use her car today so I'm actually having tunnels right now my mom requested me to pick up something for her so I'm gonna do that I actually have some stuff at home that I want to eat up McDonald's breakfast is honestly like the best breakfast to me if you guys haven't seen my mukbang on that I'll link it in the description box below but this McDonald's today is actually for my moms and I think I'm gonna make something at home because I have some leftover trees though that needs to just be eaten and nothing sounds better than a quesadilla to me right now so I'm gonna have a quesadilla for breakfast so I have some leftover cooked chorizo that I want to go ahead and finish eating I'm just going to sandwich that with some Mexican cheese and this Latour Tia factory low carb tortilla this is amazing on the carb count if you look the total carb count is 11 grams but there's 8 grams of dietary fiber so it's really two carbs per tortilla now these tortillas are a little bit tough mission has a pretty good one that's for net carbs that I think you should check out but if you want to go as low carb as possible these are a winner because there are only two net carbs they tasted really good if you cook them I've been using them as like a BLT wrap and I don't warm him up or anything but cooked these are amazing and they crisps up nicely you see that Suzhou decide not I got a new dress guys it looks so good in person I promise who knew you would actually like shopping once you are able to fit in the clothes so I usually eat exactly where our film and watching YouTube videos I'm just going to go ahead and do that yeah that's good good wear whatever you want cool what's up just looking at you you know you wanna bite come down hmm trees Oh so struggles of a natural girl my hair wasn't acting right so had to be lit up in a puff which not the puff is very big today which I'm happy about so it's time for us to go to church get a word in and I don't know it's up to my mom whatever she wants to do today we're gonna be doing that because she's on vacation so I want her to have a great day I eat slower now you know trying to decide when I pull you know I'm kind of on a weight-loss journey you know you know you guys this is the best flavored water ever the watermelon period fizzy water zero carb zero sugar zero fat zero everything but all the flavor I promise you get it good price yeah these were 2 for 250 I'm definitely gonna order some of these they're so good as this is my first time trying these eat peanuts they're amazing and the carb count is really great on this it is only 9 grams of carbs and four dietary fiber so I'm gonna be snacking on these all day I've been out since 4:30 or 5:00 so this is much-needed it's just a grande iced coffee with a shot of sugar-free vanilla syrup and a splash of heavy cream the trick is to add cinnamon and vanilla to this the powders that they have out there definitely take advantage of that so we're ending our night with a good movie and we're gonna sneak in some in and out no because we don't want to spend any more money that we need to at the movies definitely let me know in the comments down below if you've ever snuck food in to the home theaters and if you still do that because I do that with no shame I'm not gonna spend $10 I can't even eat half the things there first of all so I'm not gonna spend $6 on a hot dog back and only have the hot dog and not the button that just doesn't even sound right to me guys special whim it's good I was not wanted definitely great idea mama ah oh my god you said extra don't mess around so goodbye wish you well I don't think I've ever had pickles on my burger it's a good no they don't normally put pickles but they have it maybe most people don't like pickles on it because I find it weird that they still have it yeah McDonald sailing for like – all right for my burger has to be in the mood for it up here do a single party we are you guys wrong I'm almost finished I had like three more bites Oh sure I'll take one thank God hmm laughs bye Nosa them let's do it so much for watching this video if you like more on what I eat in a day videos definitely definitely give me a thumbs up and leave me comments down below so I know to make four of them and I'll see you guys in the next one bye

LAZY KETO DIET RECIPES | FULL DAY OF EATING FOR WEIGHT LOSS

hello guys today I will film for you another daily Kido vlog and what I eat on ketogenic diet so I don't do breakfast because I intermittent fasting you should know that already so I'm breaking my fast now it's around 1:30 and I'm gonna be making some super awesome egg omelet for the armorer I'm gonna be using 3 eggs I have 2 button mushrooms chopped down head of a tomato and some onion and I'm also gonna put tablespoon of Kerrygold butter onto a pan guys it's already looking fabulous I also add a handful of spinach for some more leafy greens half of an avocado for more healthy fats and I like to add dash of turmeric unto my omelet as tumeric is an telemetric compound and it has amazing antioxidant properties so I do like to add a dash of it in anywhere I can with oatmeal has 435 calories and 55 net carbs so that's great I'm really doing good with eating two to three meals a day sometimes I skipped an afternoon snack because I'm just not hungry I'm shooting for 1,200 to 1350 calories a day but I don't really stress about it if I eat little less or a little more in the day you know I just really follow and listen to my body staying hydrated is really important so go on and have a glass of water let's drink with me Cheers first night today I just made myself cup of tea this is a pumpkin spice one which I do really enjoy very much and I made myself a little of the salami with spreadable cream cheese inside little broccoli and two ounces of cheese so I will be munching on that while working on the computer and I'll be making some delicious dinner tonight so stay tuned for that for today's dinner I'm making lemon butter chicken thighs and I'll be also making a mock mashed potato using a cauliflower this recipe is my mom's and it's really easy and takes about 15 minutes to put together for two people you need two chicken ties season them with salt and pepper fry them up in tablespoon of Kerrygold butter and for the sauce you need 1 tomato and lemon juice from about a quarter of a lemon for the mashed cauliflower I am using small head of cauliflower cut into small pieces you would fill the pot with water and boil it until the cauliflower is pretty soft and after you will add a tablespoon of Kerrygold butter 2 tablespoons of whipping cream and mix it up all together each of it for or you can put it in your blender and you will also season it the way you used to season your mashed potatoes so I'll be using salt and pepper guys dinner was a success according to the plates this mom's chicken recipe never lets me down and with this cauliflower mash it was simply delicious I actually ended up putting some little of the turmeric again in it ah so that's the rate inflammatory properties so I do really try to edit in everything I can as I told you before now it's time to do the dishes well usually it's a rough thing to do but he doesn't look like he feels to do it dishes well that's the deal I would buy you fly you look like it so we might have to play rock-paper-scissors for the dishes I kind of hate my macros already sigh I don't think I'm entitled to have any dessert I may have some little pork rinds but we'll see and I think that's it for today's video so guys if you liked it please give it a thumbs up and subscribe for more videos and I'll see you in the next one goodnight

Finally! A review of KetoBrick | Keto Savage’s meal replacement bar

Hoooo! Another week, with a video starting with a "hoo", because I'm just that excited This is the second week in a row that I'm reviewing a product I've been wanting to try for a long time

This week, the product in question is finally within my clutches It has been SO elusive It's this guy Keto Savage's Keto Brick I'm gonna review it, right after this

Hey, guys! Welcome to AD Keto My name is Aaron This is the channel where you can watch a weird dad work his way through the ketogenic diet

I do some keto eating vlogs, I do some keto product reviews, and I do some keto giveaways If this is your first time here, please consider subscribing, and if you do, make sure you're on Notification Squad by clicking the bell So guys, I've got a Keto Brick in my hand I've been trying to get a Keto Brick in my hand for a while now Before I get into how I happened to procure this Keto Brick, I'll give you a little bit of backstory about Keto Brick

Keto Brick is a product, the brainchild of Mr Robert Sikes, aka Keto Savage and his fiancee, Crystal Love You can see their Instagrams right over here Super-cool guy He's a bodybuilder in Arkansas — they both are

Both bodybuilders in Arkansas And the story of Keto Brick, as I understand it, is that Robert made one for himself one day, to just bring to the gym, because he wanted something that had a lot of calories, and had perfect keto macros And some eagle-eyed viewer on one of his vlogs saw it, and said, "Hey, what is that?", and he replied, "It's something I made for myself It's got a thousand calories It's got really good keto macros

" And the person said, "Ooh, can I get one?" And so a little light bulb went off, and he started he and Crystal started making these available for people to purchase, and they have become incredibly popular within our little keto community It's so tough to get your hands on one of these

Now Robert and Crystal have been pumping out run after run of Keto Brick, as many as they can possibly make, usually working into the wee hours of the evening Mixing and creating and molding these bricks, and they sell out in a matter of minutes when they become available So for the last three months, I've been on an email list that says, "Hey Keto Bricks are available" And by the time I get to the store, they're gone This last run in June, I was convinced that I was going to score myself a Keto Brick

I got the email notification that they were available, went to the site, placed a brick in my cart It was in my cart! And then I couldn't decide what payment method I wanted to use I was like, "Do I use my credit card? Do I use PayPal?" and by the time I decided, my brick was gone, because someone had purchased one of the larger quantities Robert sells them in single bricks, like this one

He also sells a week supply — seven bricks, I believe, and a 14-day supply, which I believe is 14 bricks So I had a single brick in my cart, someone grabbed a 14-day supply, and my brick was sadly gone And I you know, posted my faux-angst to my Instagram stories I was like, "Ugh, I thought this was the month!" However! One of my viewers, a guy named KetoBFray, the guy who hooked me up last week in the Hinton's Pig Chips review with some macronutrient knowledge, has hooked me up for the second week in a row He happened to acquire a two-week supply of Keto Bricks on this most recent June runNow that I think about it, maybe HE was the one responsible for my little solo brick disappearing from my cart! But all is forgiven, because he saw my Instagram story, and he was like, "Dude, I will send you a Brick so you can review it, how's that?" I was like, "Amazing!" So shout out to KetoBFray His YouTube channel is right up here Check it out, because not only has he hooked me up two times in the past two weeks, but the guy has lost over 270 pounds in 14 months on the keto diet, which is tough to fathom That's almost as much as I weighed when I started keto He's lost me, basically

In the last year Insane Well done, sir And thank you so much, again Super-kind of you

Super-generous to send me one of your 14 Bricks This review would not be happening without you, my friend So Keto Brick! Product of Keto Savage I appreciate the branding Colors on brand

Black packaging Cool, shiny black packaging Red sticker I'm actually gonna read you the nutrition information ahead of time, because I have a feeling I'm going to just mangle this bag So before I destroy this information, I'll read it to you

This is meant as a meal replacement bar There are a thousand calories Total fat: 90 grams Saturated fat: 58 grams 900

I'm sorry 790 milligrams of sodium, 16 carbs, 12 dietary fiber, so that's four net carbs per brick 31 grams of protein

It also has 130 milligrams of potassium, 20 milligrams of calcium, and a little bit — 08 milligrams of iron Let's check out the ingredients Raw organic cacao butter, plant-based protein powder, which in parentheses includes pea protein isolate, organic brown rice protein concentrate, natural chocolate mocha flavor, cocoa, stevia leaf extract, gum blend (which is cognac gum, guar gum, and tara gum) organic sacha inchi, sea salt, monk fruit extract, and digestol, which is a vegan enzyme blend

Then there's MCT powder (which contains MCT oil and achacha fiber), golden flaxseed meal, raw organic fermented cacao nibs, ground coffee beans, and Himalayan salt Manufactured at Little Rock Arkansas So there's your macros There's your nutrition information Touted as shelf-stable

And Robert sent out a warning when this latest batch went out, saying, you know, "These may be sitting in mail trucks, in 100-degree heat There's a small chance you could receive a Keto Blob instead of a Keto Brick But pop it in the fridge and it will be just as fine It may lose its shape a little bit, but it'll be just as delicious and nutritious" So I believe mine to still be in brick shape

I can sort of feel it through the through the wrapper here, a little bit But yeah, perfect keto macros: 81

5% fat, 125% protein, 65% carbs Poifect So moment of truth

Let's dig in to it It's almost a shame to rip into this bag, it's so pretty But let's rip across here Oh, I've done it wrong I have done it wrong

Have I? No I guess we're okay And it's a resealable bag Yay! Good job, Robert There is Keto Brick

In brick form, I'm happy to say! Look at that guy Nice! Now the only thing missing from this, because this came from KetoBFray's 14-pack — it does not contain the cool Keto Savage wristband, which when you normally

when you buy one of these, it comes wrapped up in a wristband This, sadly, is without one That's okay

Robert I'll send you my address So, it's got this cool foil There is the color There All right

Mm-hmm Oh, man Sweeter than I expected Oh, that's good Coffee's coming through

Mocha is coming through It's like a chocolate mocha I think I expected it to be chewier than it is It's a little chalky, which is not to say I don't like that I think that that's a really

I think it works well Mmm Oh, yeah

Man, that is um that's really good For some reason, the last thing I expected was flavor

You know, you think, "This is a bar that a bodybuilder made, so that he could have energy for the gym Probably the last thing on his mind is taste" But this is really good The ground coffee beans are my favorite part Yeah, there's like

a really great combination of coffee — the coffee is what comes through most for me — there's also like a hot chocolatey kind of flavor Wow Look at that guy So nice I must say, I'm a fan of the Keto Brick

It's worth the wait What else is there to say? It tastes fantastic The texture is surprising, and welcome Aw, man That's really something

Robert and Crystal, you've got a winner here There's a reason these things are selling out fast, and Well, there are several reasons, the first of which is that it's the perfect keto macros

But man, I was not expecting it to taste as good as it tastes Well done, guys I am so very, very impressed One more bite, here I don't think I'm gonna finish the whole thing

Mmm Oh, that coffee flavor is really coming through So good So there you have it, guys That's my review of Keto Brick

it is yet another product from another keto-conscious company, run by great people So it's amazing Get yourself a brick Good luck getting one I know that they just finished — as of this recording — they just finished a relatively large run of bricks, I think 850, Robert said in the in the vlog that I just watched? So hopefully you guys will be able to snag one of these

They're so worth the wait Really impressive Very happy for these guys, and all the success that they're having These things sell out so quickly So thank you, Robert and Crystal, for this amazing product

So let me know what you guys think of Keto Brick, should you happen to get your hands on one I'd love to hear from you in the comments So that's gonna wrap it up for this video! Thank you again to KetoBFray for hooking me up with this bad boy I hope you guys have a fantastic day, and I will see you next time hi the end at the end

KETO DIET FULL DAY OF EATING TO LOSE WEIGHT | DAILY MEAL PLAN

hey guys welcome to another Keto vlog it's one o'clock I'm ready to break my fast I already had coffee with one tablespoon of whipping cream while it's really important not to break your fast by drinking a coffee full of calories well it's really contradiction people says different things I mean the last update I read was that if you intermittent fasting you should not be having anything higher than 50 calories to not break your fast so what I'm having always in the morning is a coffee with one tablespoon of heavy whipping cream which is 50 calories so I hope I'm still in fasting so that's how I do it now I'm gonna have lunch I will have my amazing zucchini pork dumplings I made yesterday this is them guys they're absolutely delicious I made a video how to make these I'm gonna leave it in the description down below so you can check that out and definitely try these out mmm look a lot even my nan Hiro has been yesterday's sad that he loves it he wants to eat it every week and it's his favorite keto recipe so far five of these dumplings comes down to about 250 calories so I'm gonna take it as an awesome appetizer and I'm gonna make some goat cheese strawberry salad little later on you guys ready for your daily dose of cuteness miss ginger here I can guarantee you that even if you have a bad mood in the morning and you cuddle with this love bug for five seconds it's just like your mood improves instantly it's a magic well who would not love this you so now you can see I really can't exercise I have all the tribe here bothering me I want to mention these elastic bands these are amazing for a home exercising if you don't have time or you don't have a chance to get to the gym I really recommend these I do use them a lot and I can really feel it so now it's time for me to make the salad it's four o'clock I'm pretty hungry so my lunch part two our hearing this guy's my awesome goat cheese salad with strawberries and walnuts it's about 200 calories I'm gonna season that with this Thai coconut sesame gourmet dressing this dressing has 18 grams of fat and one total card in two tablespoons well I'm gonna use about one tablespoon so it will be about half of a car so great option out of these for afternoon snack I'm gonna have these chicken Carinae at the barbecue want I'm gonna have two servings which would be 160 calories two carbohydrates and nine fat I love these guys I'm gonna start at dinner today I'm gonna make some asparagus bacon and egg salad with Dijon vinegar and I'm gonna cook some chicken to go with it some boiling some expert and just to keep some in the fridge for snacks so I chopped the asparagus into bite-sized pieces and I'm gonna put it in the pot and steam it meanwhile I'm gonna cook the bacon the way I do it that I don't think of whole apartment or all trailer and don't skip splashes all over my stove I use a paper towels plate and microwave so while the bacon is cooking I'm gonna prepare the dressing I'm gonna use two tablespoon of Dijon mustard two tablespoon of extra virgin olive oil and one tablespoon of apple cider vinegar I'm gonna season a little bit some salt and pepper and that will be my dressing so eggs are done and peeled and now I'm gonna chop this chicken into small cubes and fry it up with some spices that's how it looks like Oh them I already start eating it so it's not very pretty we enjoyed the dinner and now it's time to take our daily power walk so we go in and I think that's it for today's video so please if you liked it – give it a thumbs up and subscribe to my channel and I'm gonna see you again soon in another video you

Full Day Of Eating | Keto Vegetarian Meals

Today I am gonna film a full day of eating to share with you, starting with my big beautiful breakfast over here, it's actually going to be a full day of eating with keto vegetarian meals – now I'm not actually vegetarian myself but I like to enjoy loads of meat free meals through the week for various reasons, I usually try for meat free Monday and I have loads of vegetarian keto meals and I shared a full day of eating in the past, breakfast ideas, loads of other vegetarian keto inspiration which I will leave down below, and in information cards as well along the way for you to but for breakfast I'm starting out with broccoli I've chopped up a whole head of broccoli, frying it in heaps of butter and I'm gonna make this for myself and my husband so I'm just gonna cook the broccoli until it's golden and then we'll move on to the next step, you can see the broccoli is starting to get a bit crispy on the sides there, that's what I like, added more butter along the way you can add a bit of salt I've even added a bit of tumeric in the past, not today though, some salt seasoning of choice that is beautifully cooked broccoli I'm going to move it off onto a plate and then fry up my eggs, broccoli is out eggs are in i'm fiying three for hubby, two for me and I'll show you my breakfast plate once it's ready, so that's my breakfast look at those crispy fried eggs and crispy broccoli as well, it's just really my easy go to, two fried eggs, a whole lot of veggies and you can have a bit of sour cream on the side if you want to add a bit more fat to it or some feta or any other cheese of choice but I'm gonna have this breakfast and I'll catch up with you through the day as I have something to eat, for lunch I am making a salad using all of these ingredients and I'll talk you through as I go, I don't know about you but I am a fan of salad with as few ingredients as possible so yeah you could have just a bowl of greens but I've got a bowl of spinach and next I'm going to top it with a couple of chopped tomatoes, now tomatoes are little higher in carbs than other vegetables so use sparingly if you're counting your macros and next I'm going to add some of this fetam this is ALDI feta that's absolutely delicious taste a good as fancy expensive feta but it's from ALDI, I think it's about three dollars 99 for the little carton, and then I'm just gonna drizzle over heaps of olive oil and add a few shakes of salt for some flavor so that bring the fat content up and it just make it such a beautiful salad so that's my big beautiful salad for lunch look at that, that fills me up for hours and hours and you can also add some pine nuts or any other nuts and to add a bit of more protein and some more flavor and fats pine nuts actually are the perfect keto nut, they've got the perfect beautiful keto macros, pine nuts and macadamias, just for your information so it's a great, they're just vegetarian source of protein and this is just a yum vegetarian lunch, that's low-carb and keto friendly and I will catch up with you through the rest of the day as I have something to eat and this is my little afternoon snack I've got some yogurt, chia seeds and blueberries and with yogurt I always just suggest finding the lowest carb yogurt you can, sometimes it's natural, sometimes it's Greek yogurt and then just top it off with some cream, whipped cream or mix through some cream and that just brings the fat content up but that is my little afternoon snack and now if you follow my channel for a while you know that I've been intermittent fasting, so usually I sort of end my day here, but in the next little while I'll be traveling heaps and I want to start having dinner again but just light dinners, so I'm gonna have a little dinner a little bit later and I'll show you what that is and for dinner I've got a whole lot of cauliflower cooking in heaps of butter and I'm gonna make a bit of a cauliflower mac and cheese for myself and my husband, so we've got about half of cauliflower yeah we're gonna have a quarter each and that's what I'm making I'm just gonna cook a cauliflower until it's golden and cooked through and just add butter and salt along the way as it needs that but you can hear it started bubbling away and I'll show you once I added all my creaminess, you can see this beautiful goldening happening on the cauliflower, so I'm gonna pour a bit of cream in, and the kids making noise in the background, I think that's enough cream, thanks, getting my husband to do it while I'm filming and a bit of cheese and add a few handfuls of grated cheese to make this a creamy cheesy cauliflower mac and cheese and I'm just gonna let that bubble away, let the cheese melt and the cream thicken a bit and that is my beautiful cauli mac and cheese for dinner, thank you so much for watching this video of Keto vegetarian meals, make sure that you leave a like and subscribe for more yummy inspirations and leave a comment with your go-to keto vegetarian meal I look forward to reading your comments and we'll see you again soon bye!