A keto diet for beginners, part 2: how it works

In this video you will get to understand
the foundation of how a keto diet works. Understanding this will make it
much simpler to make it work for you. A keto diet basically turns you
into a fat-burning machine making it very easy to lose excess weight,
stay satiated for long periods, control your blood sugar
and reverse many common health issues. Your body will burn fat
and your brain will burn ketones that are also made from fat. So you will be a fat-burning machine. It’s important to realize that this is very different from what
is considered normal today. All around the world
there is a disaster going on, a massive obesity epidemic. Most people in the modernized world
are already overweight or obese. And associated with this
there is a massive global diabetes epidemic meaning too much sugar
in people’s blood. Every second American is now predicted
to get type 2 diabetes in their lifetime. And incredibly in China
the type 2 diabetes epidemic is even worse. It’s a disaster in India as well
and in the Arab world. Not just in the US and Europe. It’s a global problem now
leading to terrible complications. Excess fat on people’s bodies
and excess sugar in their blood. What is going on? It’s not just that this affects
people you know. Most likely it affects you too already. So why is it happening? All around the world we now have easy
access to high carb, high sugar foods 24/7. Foods that are also hyper palatable, meaning they are so rewarding
that they are potentially addictive. So if we just do
what everyone else is doing we are likely to eat and drink sugar
or starch many, many times per day. And every time we do that we increase
the amount of sugar in our blood and we make sure our bodies burn sugar. Now the problem
with burning primarily sugar is that this shuts down our bodies
fat burning via the hormone insulin. When you eat carbs you raise the blood
sugar levels and insulin levels rise. Now insulin is
the body’s fat storing hormone, it tells your body
to store fat you eat for later. So the sugar is burned first
and the fat is stored for later and that’s the problem in a nutshell
because later never comes. In today’s world we’ll soon eat again. And we’re not just talking about
the obvious junk food like doughnuts. Even starchy foods like bread or pasta
rapidly breakdown in the gut turning to pure glucose,
a simple sugar, raising blood sugar and insulin levels. So even bread, pasta and rice,
all starchy foods turn to simple sugars in the gut. So if people eat what most people eat their blood streams
are constantly full of sugar. Worst case, even turning them
into diabetics and at the same time
they are constantly storing fat. And that’s why we have
an obesity epidemic. Just eating less and moving more
is simply not enough to stop it, we know that now. We’ve been saying that for 30 years, while the obesity epidemic
keeps getting worse every year. It’s not working and we know why. Losing weight by counting calories
is hard work. As long as people eat lots of sugar or carbs
thinking they’re doing the right thing, it can be almost hopeless. Because they will constantly be
in fat storing mode and you can’t outrun a bad diet. Now what does all this have to do
with keto? A keto diet is the exact opposite. Instead of burning sugar all the time
we burn fat. Now obviously keto is not
the only healthy way you could eat, but it is the most powerful diet to completely reverse diseases caused
by too much sugar and carbs, including obesity. Because instead of constantly eating
sugar and starch all day we don’t do it at all. At least almost not at all. A keto diet is a very low-carb diet. It is moderate in protein, meaning you should still eat
a normal amount of protein, what you need to repair and maintain
the body’s tissues like before. But the energy that you need, what you used to get mostly from sugar
or carbs, you will now get from fat. On a keto diet your body is fueled by fat. All the muscles in our bodies
can be fueled directly by fat. But the brain however cannot and that’s where we come to the word
“keto”, the short for “ketogenic”. When you eat very few carbs your body will take fat
and convert it in the liver to small energy molecules
called “ketones”. And ketones are a great fuel
for your brain. So on keto, even your brain
will be burning fat via ketones. This is actually a function
that the body needs. Whenever you don’t eat for some time, if you’re fasting or starving,
the stored sugar quickly runs out and the body starts producing ketones
from fat to feed the brain. So you don’t have to do a keto diet
to get into ketosis. You could also just fast for a day or two and you would also get into ketosis
and burn lots of fat. The neat thing is
that you don’t have to starve or fast for long time to achieve that
because a keto diet also does it. Plus you obviously can’t fast forever,
but you can do a keto diet for life. The bottom line is that keto makes you
a fat-burning machine. While someone else might be running
on a treadmill for an hour to burn some fat you will be burning fat 24/7
even when sleeping. It’s the ultimate diet for weight loss and it can help you feel greater
and perform better. Why? Well, because you’re never likely
to run out of fuel. Your body can only store carbs for energy
for a few hours or maximum one day. This means that if you are a sugar burner
you will get hungry again fast. You’ll have to eat
and prepare food all the time and if you don’t, you’re likely to feel hungry,
and tired, and miserable. On the other hand the body stores fat with
enough energy for weeks or even months and on a keto diet your body and brain
has constant access to this. You will become the Energizer Bunny, you will be able to just keep going,
feeling energetic and satiated and great without ever having to stop for a snack. You could even easily skip a few meals
should you want to saving tons of time, even money, and all the time
you will be burning fat. Even when you’re in bed dreaming
your body and brain are burning fat. It’s no surprise that keto is a great way
to lose weight. But it’s much more than that and we’ll talk about other benefits too
in detail later in this course. In the next part we’ll get very practical. What exactly do you eat on a keto diet,
I mean except for bacon? Everyone knows you can eat bacon, right? I’ll see you soon in part III.


  1. What is the best keto diet?

  2. Ketones are Candy for the Brain. Ketones are “it” for Metabolic Health and Homeostasis. The “Body Marvelous “. Great Video.

  3. Thanks soo much for sharing!!! I'm keto 5 months, sharing this with my family and friends!!!

  4. Thank you Diet Doctor. I have learned so much from your website. I keep directing people to this awesome site. I am sharing this video on my social media sites and and sharing personally with family and friends!

  5. Sir I am feeling a mild ache near my liver…. After starting keto diet.. What should I do??

  6. What happened to part one?😳🤷🏻‍♀️

  7. This is a wonderful primer for someone who is new to keto, or needs convincing about the keto diet. Thank you, Dr. Eenfeldt and your production team, for putting this very well articulated, and artfully illustrated, presentation together.

  8. Wow fantastic explanation 👏👏👏
    What this men name please 😀

  9. Helo Dr. Eenfeldt! I'm from Brazil, living in Argentina! After the big success of Spanish version of Diet Doctor it's time of the Portuguese version! I'd love to be part of your team. I look forward to being part of this big food revolution!

  10. If I'm eating a higher ratio of protein to fat vs fat to protein (as keto entails), will it affect my body going into ketosis?

  11. The Diet Doctor was my introduction to the keto way of eating several years ago, when one of my brothers sent me the website. 🙂

  12. Very interested and well informative. However, is it that fruits are prohibited when doing the Keto diet???

  13. Can i eat millet in keto , please reply me

  14. He is slightly confusing new comers, I feel, by saying that "the body burns fat, and the brain burns ketones"
    The fact is, that when we are in ketosis, the body does NOT 'burn fat'.. but the liver CONVERTS our body fat into ketones..
    …and then the whole complete body is fuelled by ketones.


  15. thanks a million your videos are very helpful as am new in keto diet

  16. It means I should stop drinking tea with sugar for twice a day?does that count??

  17. Part 3?

  18. YUP! 3 yrs type 2 here (LUCKILY on Janumet and not insulin) 🙁 looks like should be on this diet?? watching………(BUT what about high cholesterols??will that decrease too if i go on this diet??? or should i go on the cholesterol pills till they go down while on this diet? Dr. is strongly recommending the pills now for me to reduce the high C levels)

  19. 100% true, last September i decided to go with the offical Canadian guide, eating low fat high carb, milk, oats, grains, yogourt, 100% jus, rice, in January i went to see my sport doctor i had gained 2 inches on my waist, did not fit into my 40 inch jeans.My sport doctor got me on the ketogenic diet, and intermittent fasting, i lost those 2 inches fast, note that even when i was doing the low fat high carb diet i was eating less doing exercise and controlling my portion size and counting calories, and yet i was not losing Nothing.Ketogenic diet is the way of the future for ultimate health, at some point you will not crave sugar anymore and look forward to eat those high satisfying fat meals.For me there is no more going to Mcdonald at 3am in the morning, getting 20 Timbits at Tim Horton, or going to buy candy at the gas station. Such empty food.

  20. Thank you!!!!! You are awesome!!!

  21. What is the best keto diet

  22. Thank you Diet Doctor.

  23. Great Video. Keep Keto On!

  24. I would like to eat healthy and stay away from junk food. The problem is that in a ketogenic diet you delete a whole group which is fruits and we need nutrition which is unique in fruits. Is keto a temporary or permanent diet, if I want to get all nutrition that the body needs without any supplements?

  25. Thank you so much for these videos! However you speak so softly and slowly I speed played it at 1.25 🥴🥴🥴

  26. speed up to x 1.5

  27. Are you German?

  28. Dr Andreas Eenfeldt, thank you! I was diagnosed with Type 2 Diabetes at 40 and I managed to control it only with diet. Just simple no sugar and low-carb diet. I am now 46 and at the routine check up I was told that I will have to be on medication from now on… I asked for some time to try and reverse it. I heard about the KETO diet from a friend who got so slim with it that it was astonishing. So I want to try reversing my diabetes to the point where I can avoid medication. I am still not on medication, but time is of essence for me. I must do it right for quick results, so I can stay medication free, at least for as long as possible. I have just started watching your videos, which I think are absolutely amazing! I have big hopes and big determination. Thank you for helping me with understanding how to get massive results with this, fast.

  29. What is the side effects of banana?

  30. Are you kidding with us? every fool knows basic things and principles of fat burning! Where are the guidelines and details of a particular diet for beginners? what a waste of time.

  31. Hei. Dr jeg har mange spørsmåler kunne du svare meg

  32. I have received sample one bottle pure cleanse and one pure keto.How do i take these.I am continually trying to contact by phone and being told no not available.I want to make sure no other goods are sent to me unless i say so.

  33. watch in 1.25 speed

  34. I love his voice and accent, it's so calming

  35. So clear and precise explanations of keto diet. Thank you dear Dr.

  36. Hola, favor poner subtítulos en español.!!! Gracias.😊

  37. China has diabetes? 🤔

    Edit: such a cute doctor😏

  38. is it suitable for thin people?

  39. Where is part 3?

  40. Thank you so much and you have a very nice voice

  41. Diabetes is a billion dollar industry. Pharma industries are making billions supporting diabetics.

  42. Thank you sir

  43. Thank you, Diet Doctor! This diet totally worked for me and I love your website, I recommend it to everyone I know who is interested about Keto diet. Here's a video I created of my Keto journey – https://www.youtube.com/watch?v=1XuxbcqcP7s

  44. This is the best explanation of the Keto diet!! Thank U!!

  45. Can it made for lifetime food habit or just only for a few weeks

  46. The Keto diet and Intermittent Fasting has changed my life, I have lost 27lbs. in 30 days. The best part for me is that my back pain is gone, I was just told 3 months ago that I needed surgery on my lower back. Not happening my friends.

  47. This very educational thank you


  49. This video is the best by far that I have come across about the Keto Diet. I am starting today. Very exciting. I am on my way to not only to loosing weight but living my best life with feeling healthier and happier. Thank you, for putting these videos together!

  50. Ahmed, its been a week. I started out with a water fast for three days and came off the fast day four. Lost five pounds. My goal was to transition into doing the intermitten fasting, with Keto diet to improve my health, especially spiritually. Today, I start the intermitten fasting for a three days. The Keto diet recipes are wonderful and I am exploring more. Hope your doing good. Best, Shana

  51. I haven't heard or read anything about corn on the cob. Keto friendly or not?

  52. The best video for keto diet! I am not into but this was very clear explanation . Thank you!

  53. You vil bekom der Energizer Bunny!

  54. Do i have to workout when i start keto diet for weight loss?

  55. Keto should be such a "Eureka!" discovery for anybody who is overweight. It baffles me how commercial interest has derailed the happiness of the masses.

  56. Très bien fait, merci!

  57. This makes so
    Much sense light bulb moment

  58. Can we use little salt in keto diet?

  59. It’s not China, it’s SHINA!

  60. I am going to try this and stick with it, thanks for sharing, you have break it down so well for me.

  61. I really wanna try this but guess who planned on doing pasta for dinner today? I also eat quite a lot of bread xD This is gonna be hard for me but imma try my best

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