The Good and Bad Diet Trends of Past 20 Years (Keto, Paleo, South Beach & Atkins Diet ) Part Two

The Good and Bad Diet Trends of Past 20 Years (Keto, Paleo, South Beach & Atkins Diet ) Part Two


South Beach, Atkins, Paleo, Keto. Today, we’re reviewing these diets. Now, we’re not going to do a super deep dive,
I’m going to give you the basic understanding, so you know what these dietary protocols were
all about. Then, I’m going to give you the honest pros
and cons. Okay? I’m going to break down what’s good and what’s
bad. So, let’s go ahead and let’s dive right in. My name is Thomas DeLauer and I’m here with
Antler Farms and we’re here to give you the science so you can make the best choice for
yourself. All right. South Beach diet created in 2003 by Doctor
Arthur Agatston. So, he was a cardiologist and he really believed
in doing what he called a modified low carb diet. So, I really do actually think the South Beach
diet had perfect intentions. It was really solid. In fact, a lot of people had immense success
on it. The main purpose of it was to restrict the
unhealthy carbohydrates as much as possible and really train people to avoid the high-glycemic
carbs. It focused on the indoctrination of healthy
fats and the, I guess you could call it demonization of bad fats because they really were pretty
hard on staying off the saturated fats as much as possible. So, it was almost like a Mediterranean sort
of diet, but with a little bit more emphasis on lower carb. Now, it did make a very strong focus on glycemic
index and glycemic load, which is something very, very important for people to understand. Glycemic index is how high a food will spike
your blood sugar and glycemic load is how much of that food there is. It’s like one is a spike indicator and one
is sort of a volume indicator and how long your blood sugar can stay elevated. Now, they focused a whole lot on monounsaturated
fats, okay? Now because they focused a lot on monounsaturated
fats, that’s what made it a lot like a Mediterranean diet. A lot of focus on olive oil, a lot of focus
on avocado oil, which I’m a big fan of in the first place no matter what kind of diet
you’re doing. Now, the hard part is it was still heavily
focused on carbohydrates even though it was trying to restrict the bad carbohydrates. So, really focusing on healthy, natural carbs,
whenever possible. Less in the way of refined starches, less
in the way of grains, things like that. So, on average, if you’re doing a 2,000 to
2,500 calorie a day diet, you’re still going to be consuming between two and 300 grams
of carbohydrates a day, which is a lot by today’s standards as we’re starting to realize
that carbs aren’t as much of a fuel source that’s necessary when you compare it with
carbs and fats, right? Now what’s interesting about the South Beach
diet is it was broken down into three phases. The first phase was ultimately a ketogenic
diet. It really was. It was you go really, really strict. You cut out the grains, you cut out the starches
and you focus on proteins and fats and maybe a little bit of fruit and veggies. So you’re sitting in this area where you’re
almost in ketosis and Doctor Agatston, his whole purpose with this was let’s rid your
body of inflammation before we move into phase two. Makes sense. But then in phase two we bring in a lot more
of the carbs. Okay? We’re bringing in the healthy whole grains,
which are still not really whole grains. Okay? It’s not really like you’re eating the whole
grain. It just still has all of the grain attached
and long story short, not necessarily healthy. So, it was a little bit misleading. So, the pros are that it had a nice sequence
that people could follow and adhere to. The cons are that it’s a little bit misleading. Now when you move into phase three, you’re
in maintenance mode and maintenance mode is all about just being able to still kind of
eat the foods you enjoy just by keeping these anti-inflammatory methods in place. The biggest drawback of this dietary protocol
was that it danced such a close line to people being in ketosis that people would sit in
this low carb gray area where their carbohydrates were so low that they were low on energy,
but they weren’t low enough to instigate the ketones to be produced. If you take your carbohydrates so low that
you produce ketones, you have energy and you have fuel, but if you take them only low enough
where you’re sitting at that threshold, you just feel like garbage. So, the attrition rate of the South Beach
diet was a little bit high because of that. But I think people really liked the marketing
side of it. The hustle and bustle of South Beach and Miami
really got people excited and made them almost feel like there was this perception of health. It’s pretty interesting when you really look
at the demographics and that whole piece of it. Let’s go ahead and let’s move over into Atkins. Okay, Atkins was all about focusing just like
it was the ketogenic diet. There was less focus on ketones, however,
and more focus on restricting carbs. You see, the Atkins diet was all about get
the carbs low, get the carbs low, but really focus on just eating whatever you need to
as long as the carbs are low. It wasn’t focused on, “Hey, get the carbs
low and get the fats high so that you could produce ketones.” Remember what I just talked about with the
South beach diet. If you’re sitting in a low carb state, you’re
low on energy, you’re sluggish, you’re not getting all the way into Keto, so Atkins really
should have done a little bit better job of focusing more on the Keto side of it because
otherwise, you’re sitting in this gray area where again, you’re just having a little bit
of carbohydrates, which is kicking you out of that ketogenic state. Again, created by Dr. Atkins and a lot of
the credibility of the Atkins diet went out the window when he died of a heart attack. However, we can find straight forward, that
a lot of this stuff is going to be genetic. It had probably nothing to do with his diet. Then we have to transition over to Paleo. Paleo is a lot like the Ketogenic diet with
the exception of the fact that you could have carbohydrates as long as they’re close to
the earth. Okay, so you can have starchy vegetables,
you can have the fruit. You just can’t be having the grains and the
processed grains. So, paleo is paleolithic. Okay? It’s all about living as close to the earth
as possible similar to how a cave man would live. In fact, think of it just like that. If you were a cave man, what would you eat? You’d eat nuts. You’d eat seeds, you’d eat some starches that
you might get from the earth. Maybe you’d eat some potatoes. Maybe you’d eat some parsnips. You might eat some turnips, things like that
that are starchy, but they’re still out of the earth and still good healthy foods, right? So Paleo is great because it truly is a good,
honest diet and it’s clean in every sense of the word, but does it really fit the right
macro profiles for what people need? Because the hard part is you would still have,
let’s say a fruit that is very high-glycemic like pineapple technically, and then you could
go ahead and have it in conjunction with coconut oil, which is going to be very high fat. And whenever you combine fats and carbs, you
stimulate what’s called oscillation stimulating protein, which is really, really bad for your
waistline. Spiking your insulin along with high amounts
of fat at the same time cause those fats to get stored well, as fat. So, we have to be really careful with the
paleo diet, but from a general health standpoint, I think it’s really good. Where there is some confusion is where the
macros should lie. You talk to some Paleo people that focus heavily
on fruit and meat and then you talk to other Paleo people that focus more on the nuts and
seeds and meat. So, it’s a wide diversity of different macronutrient
profiles throughout the Paleo community. So, we have to remember with Paleo is it’s
more of a classification of this is what I agree to eat and what I don’t agree to eat,
and my macronutrient profiles will vary in-between. Lastly, let’s talk about Keto for a minute. Keto is like Atkins, except done properly
in the sense that you are really aggressively restricting carbohydrates and making a concerted
effort to have fats in the diet so that you can produce ketones. The Ketogenic diet is not about the restriction
of carbohydrates, it’s about the presence of the ketones. Remember, the Ketogenic diet was created by
doctors in the 1920s to emulate fasting because fasting was solving all kinds of medical issues
for epileptic patients and those with neurological disorders. So, they found, “Well, we can’t have these
patients starve all the time, so how do we fix this?” Well, they found that if you restricted carbohydrates
aggressively and increased fats, that you could actually create these same magical molecules
in the body, ketones, that would be produced when fasting, but without having to starve
someone. So, the purpose of the ketogenic diet is actually
to modulate inflammation and to get the body saturated in these amazing ketones, not to
deprive yourself of carbohydrates. The pros of the Ketogenic diet are a modulation
of inflammation, improved brain function, improved energy, improved stamina, improved
heart rate, improved cardiovascular function, improved DNA transcription, so gene expression,
things like that. Okay the cons, are energy when you start out,
your energy is going to be low. The cons are also going to be the Keto flu
where you feel sluggish when you’re first starting out. The cons are going to be a loss of strength
in the gym. However, that is counter with an increase
of stamina. Okay, you’re also going to potentially see
in the beginning a little bit of an increase in cortisol levels as your body adapts, but
long term, there’s a lot of proof that shows it’s great for the neurological system and
great overall for longevity. The point is, you have to do what works for
you. So, out of these four, if I had to give my
stamp of approval on them, I would probably lean towards Paleo and Keto. I feel like the South Beach diet and the Atkins
diet leave you in that vague gray area where you could end up going too low carb where
you feel like garbage. Anyhow, this is a very condensed summary and
I thank you very much for watching and keep it locked in here with Antler Farms and I’ll
see you soon.