Using the Keto Diet for Weight Loss & Combining HIIT (Training) for Faster Results | CLIP

it seems there's always some new dietary magic to losing weight or some kind of new spin on a classic weight loss plan the ketogenic diet though has certainly stood the test of time its usage runs back centuries to include both diabetes and epilepsy treatment more recently it's been at the Forefront of dietary strategies for weight loss what does the ketogenic diet reveal about the interplay between fats carbs including sugars and your body's Health how can entering the state of ketosis that it induces be like coming off a drug addiction I ask returning guest Dr Damon Noto so if you're someone who's used to eating a lot of sugary Foods sweets sugary sodas and desserts once you put your body into that ketosis like State it's kind of like a shock how about exercise for weight loss more active you are the more activity you do the higher metabolism is going to be the easier you're going to burn fat the easier you're going to lose weight what gives hit or high-intensity interval training an edge of over other kinds of cardio workout and how do you ensure safety when starting an intensive diet or exercise routine we'll probe these in other questions today for part one of Vital Signs weight loss Roundup from keto and interval training to weight loss medicine this series looks at leading ways to lose weight and how to fix factors like inflammation which block weight loss welcome to Vital Signs I'm brandan Fallon our guide in weight loss methodology is Dr Damon Noto a rehabilitation medicine specialist who in this post-pandemic age regularly guides patients to weight loss Dr notto has twice been classed in the top 1% of America's doctors by the American registry Dr Damon notto welcome again to Vital Signs thank you for inviting me I'm very interested today to get your insights about weight loss I know that we saw quite a rise in people's weight in general over the pandemic I guess there's a lot of people still coping with that first off to what degree is weight loss a healthy issue in itself in the United States is a huge issue uh we have actually a tremendous problem with obesity and being overweight it's basically one of the major health concerns uh in our country uh and it's starting at a younger and younger age we have children in their teenage years vastly overweight and uh in our society obesity is uh it's an epidemic it's really a serious health concern that's affecting uh people in major ways with their health you said it's it's becoming more prevalent among younger people what what do you put that down to well diet and I think mostly being sedentary you know when I was younger it was very common people would go outside and play with their neighbors run around and it was safe enough that you would be out all day running around now children are inside they're playing video games a lot more they're not going out they're not interacting with their friends as much so being sedentary is a very big problem and then our diet in general is getting worse so when kids go eat fast foods or even sometimes in the cafeteria the food options they have is more high calorie not as healthy lower quality so that's a it's a major issue this is with kids you know this this is starting with kids in I guess Elementary School I remember when I was young I would particularly on the weekends the holidays I was riding my bike all over the neighborhood and um having adventures and things like that it's sadly it it doesn't seem so much the situation for for kids these days especially during the pandemic when they were very limited to go out and go to their friend's house or play outside it made things much worse and now kids don't go and meet up with their friends outside and like you said ride their bicycles all around town it's just their activity level has decreased tenfold which is a serious problem there's a lot of studies would show is if you're obese when you're a child the chances of you being obese as an adult you know double or triple and then if you were obese as a child and you want to lose weight when you're an adult it becomes much more difficult um there's several studies out there would show if you were leaner and thinner when you're in your teens and younger the chances of being in shape when you get older are much higher and easier in terms of diet I know that um in Your Capacity you're doing you're involved in functional medicine you're so you're counseling people in this Direction Let's St by looking at the Ketone diet a little bit this revolves around the notion the the concept of ketosis could you tell us what that is so the ketogenic diet is actually really interesting cuz it started actually maybe 60 80 years ago when they were using it for for actually children who had uh different ailments um and when we learned that actually the brain tends to function better on ketones so in general when we're eating carbs in a normal diet we're using carbohydrates as our main source of fuel right so we're using sugar and glucose in the blood uh to feed the brain and to feed the body what happens is when you decrease your overall carbohydrate intake let's say if I said stop eating for uh you know a day your body will start to use fat as a source of fuel and what it does is the body breaks down fat into ketones ketones go in the blood and now your body is using ketones instead of sugars to function the interesting thing about ketones is your body actually functions better and more efficiently on ketones than it does on sugar or glucose so your brain which loves to suck up a lot of energy 25 to 30% of your energy consumption is with your brain your brain loves ketones it actually uses it more efficiently and better so ketogenic diet is actually very interesting for many reasons not just for weight loss but for overall health what we found is with ketosis you're going to have uh the ability to actually burn fat at a much higher rate and a faster rate and it's much easier for you to drop pounds when you're in this ketosis like State than when you're in a general State using sugars or glucose as your form of energy and actually after being on the Ketone diet for a little while you actually feel better there is this ketogenic flu people talk about for the first 2 to 3 days so you go in to ketosis you don't feel that great in the beginning this sounds a little bit like getting over a some kind of addiction exactly so there is this concept of a sugar addiction your brain loves sugar and there's been some studies that show that Sugar can be as addictive as cigarettes or even cocaine your brain when it has very high levels of sugar it loves it it shoots out a lot of dopamine and it makes you feel great you got a high so what happens is you you keep craving it right but if you can break that craving you'll find actually you feel better your thoughts are clearer you're more awake you sleep better um and it gets rid of what we call inflammation so inflammation in the brain is a big problem how does how does sugar lead to inflammation so high levels of sugar makes it your body more prone to get inflammatory so swelling and lack of actually utilizing energy well so your body has mitochondria which is like the power House of a cell right and when that mitochondria is not functioning well or efficiently it can cause things to back up or it can actually cause your body to get uh into more of an inflammatory State when you use ketones you're actually mitochondria function better and your brain functions better and more efficiently and it actually drops the level of inflammation in your brain which actually makes it function better so you can think better you can think more clearly you can learn better so so uh there's a lot of benefits for going into this ketogenic State besides weight loss which is also one of them so the the Kone it's like a it's a component of of the fat that's stored in in the body correct it's when you when your body breaks down the fat what it releases is ketones into your blood so it's actually a little bit of a component of the fat and once it's broken it's cleaved and it goes into the blood and now your body is using that as its main source of energy it's interesting because back in the day when we were hunter gatherers we go through periods where you have plenty of food and your body has all this food and then you go through periods where you don't have that much food and you're forced into this ketosis like State because your body is trying to conserve energy conserve fat and you're not giving it a lot of sugars or carbs right so it's a natural way that the body will function when it doesn't have a lot of food around and I think this is another thing that when people talk about intermittent fasting it's actually you're causing this ketosis to take effect because you're going for prolonged periods of time without eating so you're forcing your body to get into this ketosis like state