so you decided to cut carbs because you
think it will help you lose weight and
control your blood sugar levels well
you're right on both accounts
but if you stop eating cards then what's
left to eat hi I'm dr. Becky from dr.
Becky Fitness calm I'm a college
instructor of the science of nutrition
and I'll tell you there's no denying
that high carb foods are fun foods they
are our breads and cereals and potatoes
which give us our french fries and chips
and you know pizza candy milk chocolate
but the evidence is clear that high carb
foods cause your blood sugar and insulin
to stay too high and when you have more
insulin in your blood there's more fat
storage going on inside of your body so
if you want to lose weight you have to
cut back on starchy and refined carbs
but if you do that then what's left well
let's take a look so there are three
macronutrients in the foods that you eat
and they are carbs proteins and fats and
these are the nutrients that give you
calories which your body then uses for
fuel now your goal is to lose weight so
you decide that you're going to
drastically cut out your carbs right so
let's take most of them off of the board
here but now you have a gap in your diet
right so to fill that gap we can either
choose from proteins or fat
well upping protein sounds like a
reasonable thing to do because we know
protein is a building block for muscle
and protein plays a role in a lot of
bodily functions so it seems that the
more the better would be a reasonable
way to think but there's a problem when
it comes to high protein diet if you eat
more protein than your activity levels
right it doesn't get stored as extra
muscle you know you don't you don't just
build muscle by sitting on the couch and
drinking more protein shakes right so if
you're taking in more protein than your
body can use it needs to either be
excreted which is very hard on your
kidneys or it gets converted to glucose
by your liver
now that glucose becomes blood glucose
or blood sugar and that's exactly
actually what you don't want when you're
on a low-carb diet so the takeaway is
that your health and your weight can be
negatively affected if you eat too much
protein when you're on a low-carb diet
so we don't want to boost protein to
make up for the low carbs right so so
let's put an X through them so that
leaves us with that well we can't do
that right I mean we've been told for
decades that eating fat makes you fat so
that must be a bad idea all right let's
get them off the board - so that leaves
us with very little to eat unfortunately
that's called a starvation diet and your
body tends to rebel when you don't feed
it so how do we cut out these fun cards
without starving ourselves or being so
miserable that life is no longer worth
living well there is a solution
fortunately not all carbs proteins and
fats are created equal some are
beneficial for weight loss and some are
not I'm going to focus on breaking down
carbs and fats
for you because these are the ones that
are going to have the most impact on
your weight I could break down protein
as well maybe say that there's a
difference between animal protein
sources and plant protein sources but
when it comes to weight loss these two
differences mean little so just for
simplicity sake we'll focus on the two
macronutrients that will have the most
effect on your body's ability to lose
weight carbs and fats okay let's look at
carbs so cars can be broken down in many
different ways I want to focus on fiber
content so we have high fiber carbs and
we have low fiber carbs low fiber carbs
are these refined ones over here right
think of it this way if it's if it's
puffed popped or processed it's probably
low in fiber high fiber carbs or more
clearly foods with a good fiber to carve
ratio would be your non starchy
vegetables nuts seeds avocados things
like that so even if you're on a
low-carb diet these carbs are a good
choice and the reason has everything to
do with your blood sugar you know the
the reason low carb diets work is
because they keep your blood
sugar level low which keeps your insulin
levels low insulin is the fat storing
hormone it is like the doorman that goes
in and out of your fat cells so when
there's a lot of insulin in your blood
the insulin pushes the doors of your fat
cells open and allows caloric nutrients
including sugar to pass from your blood
into your fat cells when insulin levels
go down the doors of the fat cell are
able to swing out and allow all the
fatty acids to come out of your fat
cells and then they get burned as energy
now all carbs break down into sugar when
they're inside of you
but carbs that contain a lot of fiber
break down slowly
so insulin rises slowly and that's a
state your body likes you know now
instead of insulin crashing down the
doors of your fat cells insulin directs
that sugar to your muscle cells to your
liver cells where it can provide
long-term sustained energy okay great so
we have some carbs that we can keep in
our diet right high fiber ones let's
look at let's look at fats and what we
can include there now there are
definitely some good and bad fats but it
might be surprising to you which fats go
in which list because there are some
saturated fats that are on the good list
and the top of the bad list is vegetable
oils so how can that be right how can
you be bad if you have vegetable in your
name
well vegetable oils are polyunsaturated
fats which are not very stable fat when
you take them in they can weaken the
membranes or so that surrounds your
cells they also throw off your omega-6
to your omega-3 balance which causes
inflammation inflammation is devastating
to the body I think of getting
inflammation on your skin and then
imagine that inside your delicate blood
vessels themselves unfortunately these
vegetable oils are everywhere if you go
to your pantry right now and you start
reading labels you might very well find
that the majority of the foods that are
in your kitchen contain vegetable oil or
some type of variation of it like would
be soybean oil or safflower oil or corn
or
so those are the facts you want to avoid
now let's look at this column with the
century the saturate effect what I
called the good column right I'll tell
you I've come to accept that along with
some of our healthy monounsaturated fats
those would be like our avocados and our
nuts in their seeds
there are many saturated fats that are
good for us and help us to lose weight
these would be coconut oil some fast we
get from animal products eggs butter
meats or beef now grass-fed beef is
going to be your best option but organic
and hormonal free hormone free have some
value even full-fat dairy if you
tolerate it can have some value and I
will tell you as recently as a year ago
you could have held a gun to my head and
I would have stayed adamant that
saturated fats were unhealthy fats that
led to heart disease and weight gain but
I will tell you that there are two
things that changed my mind about eating
saturated fat first is my personal
experience I've added more fat into my
diet
and I am leaner than I've ever been even
though I will be 50 years old in just
two months and fifty you know is a time
when menopause is supposed to make women
gain weight right well you know that
just simply has not been my experience
and I attribute a lot of that to
boosting my dietary fat intake second is
some outstanding books by some leaders
in nutrition like David dr. David Ludwig
his book always hungry dr. Mark Hyman
who wrote eat fat gets in dr. joe
mercola who wrote the books fat for fuel
I recommend all of these books and all
of these doctors share research that
really exonerates dietary fats you know
back in the 1970s we decided that fat
was evil so we took that out of our diet
and we replaced it with sugar and carbs
and what happened is we got fat right in
the 1970s one in six people were obese
today it's almost one and two you know
right now we're starting to see a shift
back I would say a shift back to a more
sane way of eating people are getting
the bad carbs and the sugars out of
their diet and their putting fat back in
and their losing weight and not only
that but they're getting control of
hunger and cravings they're finding that
their blood work improves which lowers
the risk of heart disease cancers and
dementia and all of those chronic
diseases so to kind of wrap things up
here when you lower your carb intake
these starchy and refined carbs they're
the ones to take out they don't have
enough fiber to keep your blood sugar in
check instead you want to go for the
high-fiber carbs right you want these
not these they are great for weight loss
and for hunger control so enjoy non
starchy vegetables eat them with nut
seeds put avocados on your salad these
foods give you both fiber and fat build
meals around good fats like eggs fatty
fish high quality meats you know in a
lot of ways we're really going back to
the good old days when hearty Whole
Foods were the norm and I will tell you
if you've struggled with hunger or a
lack of satisfaction with the food
choices on a diet or you tend to lose
weight too slowly for your for your
satisfaction get rid of the quick
digesting carbs replace them with good
fats and high fiber this is a diet
structure that I share in my weight loss
coaching program so if you're looking
for some guidance on how to put a
satisfying and effective diet together
you can check out my coaching program
I'll leave some links here on the video
and as always if you found this video
helpful and you'd like more tips just
like it please subscribe to my youtube
channel and I will be back soon with
some more thanks
Cutting refined and starchy carbs out of your diet will help you lose weight and steady your blood sugar. But, if you remove these fun foods from your diet, what's left to eat? In this video, I let you know what to eat on a low carb diet, and show you how to build a satisfying and effective weight loss diet by making smart food choices. What Can You Eat on a Low-Carb Diet (Full Food List Video): https://youtu.be/OHEHjGJgSnw Download the Full Food List: https://www.drbeckyfitness.com/low-carb-food-list/ Dr. Becky's Weight Loss Coaching Program: http://www.drbeckyfitness.com/coaching More Videos: 5 Low-Carb/High-Fat Foods to Eat Every Day: https://youtu.be/ntJa3FSzZ08 How to Avoid Unhealthy Fats on a Low-Carb or Keto Diet: https://youtu.be/mCvNYd3adi4 Get Started for Free: Learn Dr. Becky's 0,1,2,3 Strategy for Weight Loss: http://www.drbeckyfitness.com/4DailyHabits Like Dr. Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.