How To TRULY Lose Weight Forever! (Keto Diet vs Calorie Density Diet)

Hello Health Champions. Today I want to talk  about the calorie density diet which is a low  

calorie diet and how it compares to a very high  calorie density diet like the ketogenic diet  

by the end of this video you will understand  how they really work and how to get the best  

long-term sustainable results in terms of weight  loss and health coming right up hey I'm Dr Ekberg  

I'm a holistic doctor and a former Olympic  decathlete and if you want to truly master  

health by understanding how the body really works  make sure you subscribe and hit that notification  

bell so you don't miss anything the whole  premise of the low calorie density diet is that  

you can eat large amounts of food as long as they  have few calories per pound so something like  

non-starchy vegetables they would  have 60 to 200 calories per pound  

so even if you ate five pounds worth you still  wouldn't have more than a few hundred calories  

and the non-starchy vegetables would be the best  and then followed by fruit which has a little bit  

more calories but still very few so you could eat  a lot of fruit as well tubers corn and rice have  

more calories but they're still okay they're  still mostly water and fiber beans and lentils  

follow and they're still good so these would  be the foods on the calorie density diet that  

is your foundation you can have basically as much  as you want of those and then when they have more  

calories like meat fish and eggs now you need to  limit them you can't have as much you should avoid  

them or eat them sparingly things like bread and  muffins have even more calories so stay away from  

those sugar honey and agave everyone agrees but  they have more calories so here you need to stay  

away from those dry cereal and crackers have even  more so limit those cheese and cream is a no-no  

1600 to 1800 calories nuts and seeds have  astronomical amounts of calories almost as much  

as butter and oil which tops the scale over 3 000  up to 4 000 calories per pound the whole premise  

again is that if you want to eat large amounts  of food you can feel full all the time by eating  

pounds and pounds worth of non-caloric low caloric  foods and that way you stay full but you're not  

getting very many calories i want to cover a few  issues and the first one is that this model is  

stuck in the idea that calories are evil a lot of  calories is a bad thing a few calories is a good  

thing well every other species on the planet tries  to get as many calories as possible to survive  

and as long as they eat food that's appropriate  for their species they can trust their hunger and  

satiety responses well humans have stopped eating  food that's appropriate for our species we have  

started eating grain and sugar and processed  foods and chemicals and artificial flavorings  

and all of these different things that hijack  our hormone system and they hijack our hunger  

and satiety responses so we can't trust our  hunger and satiety anymore and as a result we  

have become obese and for some reason the simplest  thing seemed to be to blame it all on calories  

well it's not quite that simple and now the other  next issue i have with this model is that it's not  

very satisfying that sure you can eat five pounds  of lettuce and not get a whole lot of calories  

but you do a whole lot of chewing and you won't  be very satisfied and if you're not satisfied  

then it's not sustainable life has to have some  satisfaction we need to feel satisfied we need  

to feel full we need to feel good and if the food  doesn't do that it's not sustainable how long will  

you stay full even if you can stuff yourself you  can fill the volume of your stomach with these  

foods how long will you stay full are you going  to have to top it off are you going to pretty much  

have to eat all day long and the next issue they  ignore is hormones that hormones determine human  

behavior you can fight it you can have willpower  that will get you so far for a short time but in  

the long run your hormones will be determine your  behavior hormones like leptin ghrelin and insulin  

leptin is a tidy hormone ghrelin's a hunger  hormone and insulin is your main metabolic  

hormone and that's the one we're going to talk  about the most here insulin is not a bad thing  

it's not your enemy it is a wonderful healthy  hormone as long as we maintain it in balance  

so if we have a feast if we eat a lot of food then  insulin increases and it helps us store that extra  

food the excess from that feast we store it as fat  so then when there is famine when there's a time  

of less food now that insulin goes down and allows  us to use the fat until we can have another feast  

so as long as it's in balance it's a wonderful  and healthy and necessary thing now here's what  

we want to focus on and understand insulin is a  fat storing hormone it doesn't directly work on  

fat but it works on glucose and the glucose gets  shunted into the cells and the excess glucose  

gets converted to fat so indirectly insulin is  a fat storing hormone it promotes lipogenesis  

and this is a good thing for a famine now it also  decreases fat burning because you don't want to  

burn fat while you're in the process of storing  it and let's take a look now at once we understand  

that insulin is the key to this it's not the  calories it's the insulin then how do we reduce it  

well one way is with carbs low carb high fat diet  and the second is intermittent fasting to eat  

less often because every time you eat you  signal the body to make insulin and store fat  

the third way is to reduce the quantity so this is  how the low calorie diets work but they don't work  

very long so let's take a look at how that works  now if you're insulin resistant that means that  

even when you don't eat your insulin remains  high so if you have a blood test a fasting  

insulin test a good value would be between three  and five but if your value is five six seven times  

higher than that that means you have a high  insulin level even when you don't eat so here's  

what happens you eat less but that high insulin  level prevents your body from burning fat and  

because of these two principles your fat stores  are not available normally when you don't eat  

your body's supposed to access that fat  that extra energy but with high insulin  

the body can't see it and two things happen now  when the stores are unavailable now you get hungry  

because you stopped eating but you can't get  to the stores see normally when insulin is in  

balance when you don't eat insulin goes down but  when you're insulin resistant that doesn't happen  

so now when you cut back on the calories you just  get more hungry the other thing that happens when  

your fat stores are unavailable because of high  insulin is that your body has a perception of lack  

even though you may have hundreds of thousands  of calories stored up from previous feasts  

when your insulin is high your body can't see them  so the overall impression is there is still lack  

and if there is lack then we better save let's  turn down the basal metabolic rate so now your  

metabolism slows down and these two things put  together makes it impossible for you to keep  

eating less in the long run like i said willpower  will take you so far you can do it for a few weeks  

or even a few months but eventually you will  go back to eating more and now you're stuck in  

a cycle so the key is to reduce the insulin and  now that we understand that let's see how these  

color categories how this going from good  to worst how that correlates with insulin  

so the leafy greens the non-starchy vegetables  they're still great however the fruit is not  

great anymore even though it's low in calories the  sugar in it is going to increase insulin and the  

fructose is going to start clogging the liver  and we'll get more into those in a little bit  

the tubers corn and rice is even worse because  they are only minutes away from turning into sugar  

they're very starchy and the body starts breaking  them down as soon as you put them in the mouth  

so they raise blood sugar and they're bad for  insulin beans and lentils even though they are  

higher in calories are not as bad for blood  sugar because they're not absorbed as quickly  

meat fish and eggs are higher in calories but  very low insulin response the protein in meat  

can eventually turn into glucose so it does have  some insulin response but it's much better than  

any of those three bread muffins is terrible turns  into glucose very quickly sugar honey and agave  

some of this like agave could actually be  good because the more fructose it has the less  

the blood sugar responds but as we'll see in a  minute the worse it is for your overall insulin  

resistance so they're going from good to bad  dry cereal and crackers go from bad to worst  

depending on how processed they are cheese cream  are great nuts and seeds go from good to great  

depending on how much fat and how much carbs are  in there butter and oil is great so as you can see  

there is not a whole lot of agreement in the  colors between the calorie scale and the insulin  

scale and i want to make the argument that the  insulin scale is much more important so you want  

to focus on the foods that are good or great in  terms of insulin because that's how you reverse  

the insulin resistance now let's talk about the  other aspect of insulin resistance which is the  

liver if you are insulin resistant then you are  very very likely you're almost guaranteed to have  

a fatty liver to some degree and this is called if  you don't drink alcohol it's called non-alcoholic  

fatty liver disease and this pretty much all  comes down to fructose fructose is about as bad as  

alcohol in terms of clogging up and stressing the  liver the two factors that stress the liver is  

fructose and insulin and we already talked about  the insulin so now we want to keep that in the  

back of our minds but we want to focus on how much  fructose do these things have so in terms of liver  

clogging potential the non-starchy vegetables  are still great the fruit however goes from okay  

to bad depending on how much sugar and how  much fructose is in there tubers corn and rice  

is higher in starch it affects blood sugar more  but it has less sugar and fructose than fruit so  

even though it's higher in calories it's actually  a little better for the liver beans and lentils  

are also okay meat fish and eggs are even better  because there is no sugar there is nothing to clog  

up the liver and the blood sugar response is  very very moderate bread and muffins go from okay  

to worst if it's pure starch it's okay the more  sugar they add it goes all the way to worst  

all concentrated refined sugars are  terrible absolute worst dry cereal  

same as the muffins if they're pure starch  then they're okay from a fructose perspective  

but if you add some sweetener then they're the  worst cheese and cream are good because there's  

very low blood sugar impact and there  is no fructose nuts and seeds are good  

and butter and oil are the best they have  virtually zero insulin response and they contain  

no fructose as you can see there's again very  little correlation between the calorie scale and  

the liver clogging aspects and this is going to  be similar to the insulin but if you go back and  

review you'll see that there are some differences  and the main thing is going to depend on how much  

sugar they contain and the next variable i want to  look at is satiety because this is also huge how  

satisfied how full do you get how long can you go  till the next meal and are you going to feel good  

enough eating this food that you want to stick  with it now starchy non-starchy vegetables were  

really great all the way but here's the problem  they don't contain hardly anything of anything  

so satiety-wise they're the worst you cannot  sustain yourself on eating those alone  

fruit same thing they satisfy you for a very short  while but after a few minutes to an hour or two  

now you have to eat again tubers corn and rice  they're a little bit better they're okay beans and  

lentils are even better because they contain some  protein that they're a little bit more satisfying  

meat fish and eggs are the best these animal  proteins they are very very satisfying they're  

very complete foods and if you try to do something  like one meal a day protocol then you'll find that  

these foods are the easiest to use to stick to  that one meal a day because you get so satisfying  

it's easy to just eat once a day bread muffins are  okay too bad depending on how much fat is in them  

sugar honey and agave are bad dry cereal  crackers are okay cheese and cream  

great nuts and seeds are great butter and oil are  great so as you can see here with the exception  

of sugar which is just terrible in so many ways  because it's processed just doesn't satisfy us  

you'll see that pretty much the scale is turned  upside down and that's why it's so difficult  

to lose weight by counting calories because it is  not very satisfying so the calorie density diet is  

really just another form of calorie counting you  don't have to count calories per say if you just  

know which foods to focus on but the whole premise  is that you need to eat less calories and how has  

the success rate been how has this been working i  think that's the biggest question we need to ask  

for the last 50 to 70 years when the standard  model has been go on a diet eat less food eat  

fewer calories how successful has that been well  the failure rate has been somewhere around 98  

so i would call that an abysmal failure  or a monumental failure or if you prefer  

a spectacular failure i mean just  look at the track record all right  

now calorie density diets they do promote whole  foods which is a big step in the right direction  

but you still have to eat satisfying food if you  want it to last and we have to start understanding  

that it's the hormones that determine your  behavior you can fight it you can have some  

willpower you can create some temporary change but  in the long run you have to balance your hormones  

or it will not be sustainable it will not be  successful long term if you enjoyed this video  

and you'd like to learn more about how to get  truly healthy i think you should really check  

that one out next thank you so much for watching  i'll see you in the next video feet mission