Ep. 27 - Keto Diet Mistakes, Intermittent Fasting Keto to Lose Fat | Low Carb, LCHF, Vegan, Paleo, Whole 30, Therapeutic Ketosis, Gluten, Celiac Disease | Free Fasting Plan

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Hello, I'm Dr. Scott Watier. And I'm Tommy Welling, and you're listening to the Fasting for Life podcast.

This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness and live the life you truly deserve.

Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

We started fasting for life because of how fasting has transformed our lives, and we hope to share the tools that we have learned along the way.

Everyone, welcome to be Fasting for Life podcast. My name is Dr. Scott Watier and as always, I'm here with my good friend and colleague Tommy Welling. Good evening, sir. Hey, Scott. How's it going? Fantastic. Cannot wait for tonight's topic. This is something that I've experienced that I've resonated with. That I did with some success on and off. And until the world of fasting was kind of just like dropped in my lap and opened up my perspective, things changed. So I'm really excited about it.

And we're going to be talking about the Kito diet. And if you've been following us or been with us through this journey, we don't really subscribe to one of these diet plans. Kito low carb, high fat, like they all have their place in benefit for the individual. There are some things that really do work best, but we're going to talk about Kitto kind of full circle. And really why I saw somewhat kind of on and off results with it. But we'll dive into the details here in just a second.

Yeah, and I think I had similar results as you, so I'll probably piggyback off of some of the same stories, I imagine. Yeah.

And CEO is I mean, from a physiological standpoint, like Kitto makes a lot of sense. Right. So does your your burning fat, your decreasing your blood sugar spike or your glucose spike. You're eating less carbohydrates. So there's like an immediate benefit for a big part of the population that has, you know, that's overweight, that has undiagnosed blood sugar problems, that has diagnosed blood sugar problems like metabolic syndrome or pre diabetes, which is like 27 million Americans or type two diabetes, which is a growing number that seems to be growing faster than than anyone could really expect. There's a whole nother conversation about food choices in food supply. But really, let's just simplify it. So when we talk about Quito, Quito, the basics of Quito and there's different types of Quito, there's therapeutic Quito, which is like where you are less than five percent of your and taking carbohydrates. There is dirty Quito there. Cyclic Quito like Quito really just means what, high fat, right?

Yeah, pretty much high. High fat. Moderate protein usually is what I hear thrown out there, because one of the big mistakes that some people can jump into when they first go into Quito is just thinking. OK, well, let me just eat all the protein. I'll just do like some fattier meats. And then they have so much protein that they really kind of getting away from the bases of a ketogenic diet. They can actually throw themselves out of ketosis when the protein is too high. Yeah. And.

So when we talk about Quito. I mean, I've done this really clean and really dirty, like, I've tracked everything. And then I've just kind of been like, all right. To higher fatty foods. Like you just said, I'm just gonna eat it. Right. So when I was tracking and I was consistently in a cold caloric deficit over the time period of let's I think it was like just under two months when I was really strict with keto. We did a challenge in my clinic, had some great results. I got some weight loss, but then it really stopped working. And it was at that like 30 day mark where I was tracking and I was working out and I just started to feel like off. And I just wasn't feeling the same energy and the same vibrancy. And I was following the same schedule. But with Kito, it's almost like there's a numbers game here, which I'll have you explain in just a second. But Quito on its own can be great if your if you've got like a little bit of weight to lose or if you're looking to change and just kind of remove the carbs from your diet because you just you've done some research. You don't feel great about the, you know, the wheat stook, the story of wheat gluten and all of these different celiac disease, all of these different things that are tied to like that, that standard typical carbohydrate that we find on the shelves in our stores. And that's great. And you're going to see great results with it. But for me, who had you know, who had been failing year after year, you know, when I got on to Quito, I was like, yeah, I got 50 or 60 pounds to lose. And I hit that first 30 day market and just kind of, like, stopped.

Yeah.

And, you know, before before I forget, one of the other good things about Quito that you can notice right in the very beginning is it tends to be self limiting for a lot of those really hyper palatable delicious food. You know that that a lot of us have gotten in trouble with or have maybe some food cravings with like pizza and things like that, things that are really, really carby. And it will limit those, too. And so that that's where some of those short term effects can come from. Right, in the beginning, right.

Yeah. Because you just go you pretty much go low carb. Right.

And the sustainability with Quito's the problem like who doesn't like bacon. Like cooked in butter. Sure.

I mean, the fatty foods are like super rich and enjoyable and you've got your avocados and you can do eggs in like we used to make what was called fat bombs. It was like literally blended up carry gold, grass fed butter with some Rothera tall. You're laughing a little bit of vanilla. Well, some cinnamon and you and some some heavy cream and you just like blended together and then you froze them and they were like these delicious, buttery, fat bombs. And I used to like it just they were just always there. So I would eat them by the handful. So Kito can work great for a short period of time. But really we're Kito is the most successful. Before we go into that is really what I was thinking about in terms of the math of Quito. The higher fat foods have a much greater impact in terms of in terms of your total caloric intake.

Yeah. So if you're looking at your plate and you know you have Akito Plate versus just your typical standard eating, you have heavy on the carbs. You're going to see a much higher calorie density on the Kitto plate because fat has more calories per gram of of weight of food. So you have nine calories per gram in in a gram of fat and you only have four calories per gram and a gram of carbohydrates. So same way to food. You literally have two hundred and twenty five percent of the calories in in the Kito meal or the or the fat versus the carbohydrate heavy meal on average.

Yeah. So your body's going to be getting, you know, two point two, five times the amount of calories from the same amount of food. So I right there. As far as a recipe for disaster, if you're not really specific. Right. If you're not really good at tracking. If you're not good at, you know, keeping and trying to figure out the whole calories in calories out model, which. I mean, I haven't seen an accurate way to do it yet in terms of a math equation, right. So what's your what's your body is in taking in kill calories? And then what? Your body is burning off throughout a day because of all the physiological processes that are taking place from regulating your blood sugar to interacting with, you know, sun exposure, to regulating your body temperature, to taking care of your digestion, et cetera, et cetera, et cetera.

Yeah. And with regard to meal timing and the composition of those meals, your metabolism shifting based on those two.

Yeah. So Quito is great because you're more you're burning the fat for energy. You're burning more fat. You don't have the carbohydrate intake. But really where Quito is the most successful is when it's combined with. A minimum of intermittent fasting.

Yeah, because, you know, the if you're just having just straight olive oil or something like that, you're going to have a very negligible, if any, insulin response there.

But, you know, you start bringing protein into the mix and other things, you're going to still have an insulin response. So that being the case, if you're if you're trying to drop fat, you're going to still need time or the insulin can get down to very, very low levels. And so that that's not just going to be eating whatever you want on Kitto or rather eating whenever you want. On Kitto. And that's how I typically see it being sold as kind of this wonderful solution. And I'm not I'm not bashing on Kitto because it can it can work well if you structure it correctly. But I do often see it oversold as kind of a mindless. You don't have to think about it. No planning needed. Just eat like this, you know, mostly fat with some protein and you won't have to worry about it. But that's not the case because your insulin can stay way too high for too long. If you're not controlling your meal, timing with it.

Every time you eat, your insulin goes up. So the problem here is the insulin and the timing in between. It's not just the caloric intake. So, yes, a deficit is needed for fat loss. But when you have that increased level of calories, when you have that increased, you know, decreased gives any time in between the meals. If you don't space it out and combine it with fasting, then you're setting yourself up for having that abundance kind of situation.

Yeah. But if you are if you are doing good keto meals and you're structuring it around good clean eating windows, now you have a powerful formula because then when you are breaking your fast, you're keeping your carbohydrates low, your insulin response is going to be decreased. And then especially if you're you're cognizant of how much food you're eating, you're not you're not doing too much to where that calorie density comes back to bite you. Controlling the actual meals, putting a little bit of thought behind it, and then giving your your body time to drop the insulin before your next meal. Now, you have a really powerful combination, because the next time you go to to break the fast and eat your you'll still be in a really good deficit from before. You wouldn't have put back that glycogen.

Your momentum continues to build from there where your body is also in that then that state of burning fat. So eating fat keeps you in ketosis versus now you can still get kicked out based on your metabolic profile and the timing of things. But you're going to have a higher likely outcome of staying in ketosis and still burning that fat rather than going back into burning.

Switching back over to the sugar burning or a glucose burner. And, you know, from Quito to low carb, high fat to vegan to paleo to whole 30, what whatever you subscribe to, this is why fasting is so powerful, is because it can fit in with any of what you feel works best for you.

And Quito was like the last stop on the bus route before I hopped off and was like because I got the best results of Quito with an eighteen sixty eight window. And then the window kind of went away and I was like, OK, well yeah, there it goes. I started just continually eating the higher caloric foods and and the results kind of spoke for themselves. So regardless of what camp you sit in fasting, the timing is the most important thing.

So if you're on Quito and you've kind of plateaued. Increase your I'm going to steal your your thunder tonight. Tom Yeoman actually going to go for operate in and drop an action step. There you go. So if you've got a follow up action step, save it for next steps. I'm just going to go ahead and drop it in here. But is if you're on Quito, if you're doing Quito and you like the way you feel and you feel good and you sleep good and your energy is good. Right. Keep doing it. But if you've plateaued, then what you really should do at this point is increase the time between meals or eat or shrink your eating window. So if you are just doing kind of a Quito, I eat whenever I want. And you've got good results. Inc set a plan, right, set a timed window for when you're ready. So if you've never fasted, start with a 16 eight window, which is more of an intermittent fast that's going to give your body a good opportunity to reset at 16 to 18 hour window. Without food is powerful. If you've already been doing some fasting, we recommend and see the best results long term with people that do one meal a day or oh, mad fasts. And if you're really looking to accelerate your weight loss and shoot us, shootist a question or an email at info at the fasting for ICOM, we can help you kind of get put a plan together and get there. We got different options for that. But so the action set just to be really clear. And then Tommy might kind of add another one here. I'm not really sure yet. I can't tell is if you're doing keto or really whatever program you're following and if you're kind of plateaued or you're not seeing the results you want, shrink your eating. Excuse me. Shrink the time. Increase the time in between your meals. Right. So increase the time between when you eat, shrink your eating window and just pick a place to start.

Yeah, I think that's a great. I think it's a great one. And, you know, my only follow up to that would be if you haven't done Kitto before. But you've also kind of, you know, been stagnating then.

It's a great way to control your carbohydrates, a great way to keep your insulin low when you're ah, when you are breaking the fast. But if you're going to, you know, step into the Kito waters, do it with some with some strict eating windows, like you just said. And I think that's how you're gonna see the best results.

And if you guys are new to fasting, we have a cool guide on our Web site that we created for people that are new to fasting or people that need to get back on track. So if you go to W-W without the fasting for LifeCare's, the Fasting for life com, you can download the Fast Start guide that comes with a free 20 minute deep dive. It's called the mini master class that accompanies the Fast Our Guide. It'll get you back on track or kind of, you know, have you kind of jump in to putting fasting into your day to day life. So, yeah. Thank you, Tommy. Appreciate the time this evening, sir. I know Quito kind of hits home for both of us. We've been there. We've done that. So hopefully that, you know, we've we've we've got the message out tonight that if you are doing it and you enjoy it, keep doing it. But really focus on that timing of when you eat.

Absolutely. Well, Seltzer, go. Thank you. Thanks. You too. Bye.

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