This content was created by Bill Daniels. This content was uploaded by Bill Daniels. This is a YouTube video titled "The problem with no carb diet’s and what to do about it" (published Aug 28, 2020). It features a single presenter, Bill (owner of beyondfitnessonline.com), delivering a nutrition/health talk about balancing the diet. He explains how carbohydrates are the body's preferred fuel and how prolonged low/no-carb diets deplete glycogen, forcing the body to break down fat and protein (discussing ketosis/ketoacidosis), and outlines associated risks such as increased acidity and potential osteoporosis, muscle/protein loss, hormonal and neurotransmitter impacts (including serotonin), dehydration from increased urination, slowed metabolism, weight regain when carbs are reintroduced, and a possible higher cancer risk with high-protein, low-vegetable diets. He gives practical guidance: include quality carbohydrates (vegetables, fruit; grains individualized), keep protein to roughly 20–40% of the diet (not dominant), include healthy fats while avoiding trans fats, and suggests splitting fats among saturated/monounsaturated/polyunsaturated depending on individual health. He invites viewer discussion in the comments and asks viewers to subscribe. Metadata: YouTube content, title as above, created_time 2020-08-28T15:00:10+00:00.
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Balancing your diet can be really tricky, but in today's video, I'm gonna give you a few dos and don'ts about how to do that. Hi, I'm Bill, owner of beyondfitnessonline.com, where we think outside the box to help you get out of pain and lose weight so that you can live the active, healthy lifestyle that you deserve. Now, today what I'm gonna talk to you about is how to balance your diet, and in particular, I wanna talk to you specifically about One of the things that seems to be really popular right now, and that is going low carb or no carb, and whether that's good or bad for you. Now, I've done videos about this in the past, and I've had a lot of comments and questions from people who have been doing the keto diet and long-term fasting and things like that, and asking me, well, if I'm losing all this weight, how is it bad? So, I wanted to dive into that a little bit today and kind of get a little more scientific About what's happening when you don't give your body the carbohydrates that it needs. So carbohydrates are the body's preferred fuel source, and when we eat carbohydrates, that turns into glucose in our blood, and the glucose is used to produce energy in the cells. Now, with that said, the glucose that's not used is stored in the cells as glycogen. Glycogen. And that way, it can be pulled out later and used for energy when you're not consuming the carbohydrates. Now, the body works this way so that it always has that fuel whether you're eating or not. Now, we intentionally go into these diets where we restrict the amount of carbohydrates we have, and the body needs to dive into those reserves, and that's what they're there for. And primarily comes out of the liver and then gives the body the fuel that it needs, gives the fuel to the cells that the mitochondria can produce the energy and so forth. Now, if we've gone on to these low-carb diets for a long period of time and we've depleted that fuel source of glycogen, then our body needs to find a way to continue to feed the cells, and it has a hard time doing that If you're not consuming the carbohydrate, now when your body gets to the point where it's out of stored glycogen and you're continuing to do low carb, what happens is your body now needs to break down fat and protein in order to make the glycogen. So when we break down the fat, your body can take that and convert that into glucose. Now when it takes that, your body's cells can absorb most of that. However, the cells in the brain and in the nervous system have a hard time with this. They don't get the fuel they need from the stored fat, so that can lead to some problems. This can lead to ketoacidosis, and it changes your body's acid-base profile, and it starts to make the body more acidic. Now, a couple things happen from this. One, it puts you at a higher risk of osteoporosis. There are studies out there that show that when we have a high acid level in our body, the only thing that's gonna bring it back down is to break down bone tissue, and over time that can lead to osteoporosis. In addition to that, your body will also start to break down protein. Now, your protein is your muscles. Now, if you're eating protein, then it will start to break down that as well before you can actually use it to repair muscle tissue. This is a problem for many reasons. One, when we don't have adequate protein to do its job, insulin levels aren't going to be regulated, and that can lead to a problem. And in addition to that, the building blocks of all hormones are protein. So when you're starting to break down the protein to give yourself energy, you can't use the protein to do the other things it needs to do, like make the hormones, including neurotransmitters such as serotonin. Now, this starts a cycle because serotonin not only makes us happy and keeps us out of depression, but also plays a key role in telling us that we're full. So now all of a sudden, if we're going into this high protein diet because we don't want to have carbohydrates, you're going to lead yourself into having all these other problems and it creates ammonia in your body which needs to be excreted, so your body converts it to urea and you pee it out. Now, what that means is you're gonna start to pee out a lot more and you're gonna end up getting rid of a lot of your water. So now you have to drink a lot more water, and that in itself is a huge problem for a lot of people. Over time, less protein in our bodies is gonna actually slow our metabolism and therefore make it harder to continue to lose weight. And when you do start eating carbohydrates again, you will be more likely to put weight on. And on top of all of that, high-protein diets low in vegetables and carbohydrates have been shown in studies to also put you at a higher risk of getting cancer. So it's really important to balance the diet. Make sure that you're getting good high-quality carbohydrates, particularly vegetables fruit. Everybody's different in how much they need, and especially when it comes to grains and starchy carbohydrates. And there's a whole bunch of other stuff that we'll get into in a later video with that. You wanna make sure that you are getting some protein, but it shouldn't be the dominant macronutrient in your diet. It should be somewhere around 20, 30, maybe 40% of your diet at the most. And then finally, you wanna make sure that you're getting fat. Now, you don't wanna get the trans fats. Those are man-made fats. You wanna avoid those. But you do wanna make sure that you are getting some saturated fat, and then you're getting your monounsaturated and your polyunsaturated fats. Now, there are different metabolic issues that you may be experiencing or that you may have that would require you to have more or less saturated fat. For example, if you have really high cholesterol, you probably wanna keep the saturated fat at a minimum. So, those are all different factors, but in general, if you're a pretty healthy person, I recommend that you get 1/3 of your fat come from monounsaturated fats, 1/3 come from polyunsaturated fats, and 1/3 come from your saturated fats. Once you start to put all that together, you get an idea of what a complete meal looks like. It should keep you satiated, it should give you energy, And you should feel better just eating that way. Now, this is a huge topic and it's open for discussion. I would love to have some discussions going on in the comments below, so please go ahead and let me know what you think. I would love to have a debate or discuss different studies because there's so much out there on this topic, but I hope that this made some sense for you. Now, if you haven't already, please subscribe right here, and until next time, live healthy.
