Keto Diet vs Balanced Diet (Which Diet Is Healthiest For You?)

Keto Diet vs Balanced Diet What’s the Keto
What’s a Balanced Diet?
Or could keto even be a balanced diet?
Coming right up.
(Logo with music) Someone everyone might have
their opinion about what a balanced diet is,
but I am just going to introduce a definition
of a balanced diet that I hope we all can
agree on for the purposes of what we are going
to talk about today.
So A balanced diet by my definition is a diet
that either maintains balance in the body
or restores balance to the body.
Most of what people are suffering from today
is things like high blood pressure, obesity,
diabetes, insulin resistance, the modern degenerative
diseases and they are all diseases of imbalance
. So if there is a diet that can restore that
balance that would be the balanced diet.
Can we just agree on that?
If we want to maintain a balance in the body
that can be very very different from trying
to restore balance to the body.
So what is a balanced diet?
Most of us have hear the word or heard the
term thrown around very carelessly and usually
it means that we should eat something like
the food pyramid.
That we should eat lots of grain and rice
potato, and vegetables and meats and not so
much fat and so forth and we have sort of
accepted without thinking about it that that
is the balanced diet because that is what
has been recommended for the last 50 years
and that is what most people have been eating
more or less in the range of for this last
So we think that is balanced just because
we familiar with it.
It seems normal it is what we … if we go
to a restaurant that we find on the menus
if we go to the stores that is whats on all
the shelves.
but balanced again is not what we have been
eating or what is recommended balanced is
what can bring the body back to balance.
What is an extreme diet?
A lot of the Keto, Atkins, Paleo they are
all often seen as extreme diet because they
are different than the main stream or the
standard or the balanced or the recommended
But we have to start thinking about where
do humans come from.
How long have we been around?
What have we eaten for the most part?
And there is a huge variety in that.
That depending on where you live in the world
if you were Aborigine in Australia if you
are an Eskimo up in the Arctic.
Or if you lived in some place in the Swiss
There is an enormous difference in the foods
available, but people typically did really
well as long as they ate whole food.
So we have to think about something else here.
The difference between to maintain and restore.
If you are twenty years old and very active
and you don’t have insulin resistance then
you can maintain that balance not getting
insulin resistance with quite a bit of carbohydrates.
If you have a wide range of food available
to eat without disrupting that balance significantly.
But if you have had 10 or 20 years of sugar
and you have packed your liver full of sugar
and fat and become insulin resistant then
we want to think of that as you broke your
carbohydrate machine.
Your body has all these different systems
to break down and process and burn and store
carbohydrates as fat but if you break it if
you abuse that machine for a very long time
then it doesn’t work any more and now the
rules change.
You can’t do the same things that you would
do to maintain as you would to restore.
And I think this is the biggest problem with
the standard official guidelines.
That even though a lot of young active people
could maintain their health, could not develop
insulin resistance , if they are active and
they eat a lot like that that rule doesn’t
apply to people who have already developed
insulin resistance.
And that is most of us.
If we look at the number of obese and over
weight people and assuming that insulin resistance
has something to do with that which is most
likely does then that is about 80% of the
population in the US.
And probably not too different in most Western
Now we might have to do what is considered
a little bit more extreme.
but the extreme might be the appropriate and
the balanced thing for that person in that
So let’s just go through here a few different
So keto is typically considered a very low
carb that is when you reduced the carbohydrates
so low that the body has to get adapted to
an alternate fuel.
It has to start burning fat instead and if
we do that for some period of time then the
body can start pulling fat out of the cells
and can ease up the sugar and fat pressure
on the cells and liver and we can start cleaning
out the system.
We can start using the fuel instead of just
storing it.
And insulin is a storage hormone.
So any time we eat and insulin goes up we
are storing something when we eat less carbs
or we go longer between meals we are using
up the fuel and insulin can go down.
So keto is a very low carb diet.
So usually 10 to 50 grams of net carbs or
2% to 10% of calories from carbohydrates and
why is that range so large?
Because everyone is different.
Because we have different genetics we have
different heritage different ethnicity, we
are different ages.
Some people might be teenagers others might
be 60-70 years old the rules change.
If we are insulin resistant.
How insulin resistant are we.
Are we just a little bit?
That we can walk it off or are we extremely
insulin resistant where we have to do a lot
of things right or extreme things for a period
of time to reverse that?
How long have we been insulin resistant?
Just a few years or decades?
What is our activity level?
What’s our ability to utilize the fuel?
And what’s our body size.
Obviously a five foot person is going to have
different energy requirements than a six foot
six person.
Keto is a very low carb diet that is so low
in carbs that the body has to find a… develop
a alternate source of fuel.
It has to develop mechanisms to get the energy
from fat instead.
And in terms of low carb obviously fasting
is the lowest carb because that is when you
don’t eat anything.
So if you can extend the periods of fasting
in addition to doing a low carb diet than
that would increase the body’s ability to
reverse that insulin.
Low carb to a lot of people would be maybe
50 to 100 grams somewhere between 10-20% of
calories from carbohydrate.
And for some people that might even be enough
to reverse their insulin resistance.
If they have a lot of these factors sort of
in their favor they might go low carb and
still reverse their insulin resistance.
It is unlikely though if you have developed
insulin resistance that you could reverse
it with the standard American diet (SAD).
That diet recommends 45-65% of carbohydrates
of calories from carbohydrates somewhere between
250-350 grams per day.
And there are probably people who can maintain
health at that level, but very very few people
if any can probably reverse significant insulin
resistance or weight problems on that kind
of diet.
There are a lot of different cultures around
the world and some people eat a lot of corn
and some people eat a lot of rice and they
all seem to do relatively well until they
introduce sugar.
Because sugar is something that puts the insulin
in turbo mode and in terms of getting the
liver clogged up and insulin resistance sugar
is many many many times worse than any other
normally occurring carbohydrate.
So there are a lot of people a lot of populations
that have eaten high carb diets without developing
insulin resistance because they did not have
a lot of processed food and not a lot of sugar.
But again once you have broken the machine
the rules change.
and we can’t look at the people who are able
to maintain a healthy level on high carb and
say look they are healthy on that diet therefore
you should be able to be healthy on that diet.
It doesn’t work that way.
So if you have very stubborn weight or diabetes
then I would suggest that the balanced diet
for you is Ketogenic diet with intermittent
Some of you might get away with low carb and
eating fewer meals just try it out and see
what works for you.
Once you have restored your balance Once you
have returned to health and you are insulin
sensitive again.
Now you have a little more flexibility and
now have some leeway.
You can probably introduce some potatoes and
some rice and end up in the low carb range
here maybe you can or maybe you can’t.
These variables will determine that and you
just have to keep and eye on it to see what
works for you.
If you lose weight and you feel healthy and
your insulin resistance goes away and then
you start increasing the carbs and your A1c
and your insulin goes up again then that wasn’t
okay for you.
And chances are that if you have been insulin
resistant that the standard American diet
will never be okay for you again.
Because once you have broken your machine
even if you reverse it it is never the same
as what it was when you were a teenager.
What is the most appropriate diet.
I think that as humans if we have not broken
our machine if we have not developed the insulin
resistance in the first place I think the
healthiest diet is somewhere around low carb.
I believe that is what humans have been eating
for most of the time that we have been here
on the planet and I do believe that that was
That depending on where we live for the most
part we did not have equal access to food
all around the years.
So I think we were some where between low
carb and keto and fasting depending on what
was available.
So I believe that once you have… as long
as your are insulin resistant you probably
want to do keto and fasting.
Once you have more normal levels I think that
you want to go between low carb, keto and
fasting and alternate those to keep your body
on its toes so to speak.
If you like what you heard make sure you subscribe
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out there and people are looking for some
common sense They want to understand how this
stuff works.
So help us help them.
Thank you for watching.

  1. Learn more about the keto diet and some easy recipes to help you stay in ketosis.

    We heard you… too many popup scribe buttons. Thank you for letting us know.

  2. Great video! As always Dr Ekberg, the explanation is easy to grasp, indepth and motivating .😊

  3. I believe that there is a lack of common sense in the nutritional world. I have talked to people that have said a keto diet will damage the liver and cause diabetes. I suppose it will take an entire generation for people to come around. Of course, there are powers that be that do not want to change the status quo, because money is their primary focus.

  4. I am sharing your excellent videos with friends. I am never disappointed with your helpful knowledge. Thank you, Dr. Eckberg! 💖

  5. Please can you do a similar deep- dive video into a healthy weight gain diet for those who need to increase muscle and strength after illness. I prefer OMAD and want to keep low carb/keto for anti aging and brain health but still need to gain weight. What would you suggest?

  6. I'm 75, have lost 71 pounds on Adkins/Keto/Carnivore in the last 14 months, am working to at least maintain my current weight, which is 18 pounds over what I weighed when I got out of the service in 1966. I have always been able to gain weight very fast, even several pounds in a week. When I was young, though, I had no problem with weight (when I joined the Navy I was 143 pounds). My daily carb limit today is of necessity set at less than 10, and I get in trouble weight wise when I go above that. I've thought about this a lot, and feel that much of our obesity problem isn't just the food we eat, but the quantity of food, our social interactions that involve eating, the breakdown of family communications and eating as a family unit, and the resulting random eating and snacking, both at home and at work. In the 1950s, none of my siblings, our parents, or relations had an obesity problem. At that time, no one in the immediate family was even allowed in the kitchen, the refrigerator, or cupboards. We ate three meals a day, including carbs, meat, and veggies. My mother was a fantastic cook, and she cooked "in volume". However, we never snacked, except for an occasional bowl of popcorn. We rarely had any pop, which was reserved for a bottle (or later, can) of cola during picnics. Meals were organized around the dining or kitchen table, and everyone was present to pass the plates. (We also heard a lot about starving people in China, and were always required to eat everything on our plate. Much ado there!) Anyway, there is much more involved, and maybe there is a book possible discussing the topic (and maybe a research paper or two).

  7. That is really splendid. It is true that we should not ignore so many factors and variables that affect the individual's nutritional requirements. A balanced diet is balanced for a person that satisfies his nutritional needs or as you put it that maintains his or her nutritional needs. Recommendations are set because we are different. Keep on the good work. Regards

  8. This is a very random question but do you have any information on wisdom teeth?

    I have this feeling we aren’t supposed to get them removed as they are there for a reason (I’m assuming) but what’s your intake on this? I’m hitting 19 so I’m probably getting closer to removing mine but was wondering if it’s actually necessary 🤨🤨

  9. Hallo thanks for the nice video.
    I have a question mister doctor.
    If someone has liver problem can he still take supplements for workout? ❤

  10. As an Omnivore humans are very adaptive … for awhile … then as you stated the System becomes Overwhelmed. It begins to Fail prematurely in an effort to Save itself. Give the correct fuel and it runs much more efficiently: for an extended period of time. Barring natural disaster-accidents and acts of God. Body Marvelous. I’m still searching for the Science supporting the SAD.

  11. Dr. Sten again you have a very informative video. Your explanation is very logical and detailed. This connects well with your strict vs lazy Keto video. We are all different and are at different stages of ou life.

  12. Always great info, Dr Sten, I have been on Keto/IF since last July, have lost over 40 lbs, reversed my T2 diabetes, off BP meds and my liver #’s are good as I was diagnosed with NAFLD. I am now trying to help my niece with the Ketogenic way of eating and will direct her to your channel. Thank you for your work!

  13. Absolutely correct! Once I became "fat-adapted" through Keto, the effect of all types of fruits and starchy complex carbs (important note: in moderation) no longer affects my weight since my body has prioritized fat for fuel! As Dr. Sten refers to as "breaking the machine"!! Freedom! Now I have graduated from Keto to low-carb lifestyle, but I absolutely concur going between IF, Keto and low-carb!

  14. Dr Ekberg, I never heard this explanation of what is a proper balance diet explained brilliantly like this before. You have such a well reason explanation why you should eat keto, but don't necessarily have to for good health if you're biological machinery is firing on all cylinders in harmony which is rare past the age of 30, or younger in some cases, with all the processed high carb toxic junk food eating and drinking today, making most of us insulin resistant with disease.

  15. Dr.Ekberg you are so wonderful,you have such a calm voice.Your videos are so inspiring.I wish you were my doctor.Carbs to me are like poison because I have abused my body for so long.thank you for the good info.

  16. At age 70 I have been diabetic for 29 years, insulin dependant for 13. After 17 days on a very low carb high fat diet my insulin dosage has dropped by 2/3. With MUCH tighter numbers than before. I for one will never go back to even moderate carbs. I expect in another 2 weeks to be off insulin completely. In addition to the lowered insulin dependency my arthritis has moderated a huge amount. It's true that my Doc. changed up my diet quite a bit from the standard keto. His explanation was it was done in order to get the inflammation out of my body, and it appears to have done wonders. Dr. Ekberg and others with the same message are still in the minority. That is changing. Rapidly. Throw sugar and ESPECIALLY fructose in the garbage if you're young. And start limiting carbs. All the grains are HIGHLY genetically modified from those our ancestors ate. That is not a good thing. Cage free eggs, free range chicken and beef, organic veggies. That's the ticket. The change in me in just over two weeks is incredible. PLEASE listen to and heed the advice of Dr. Ekberg.Never GET where I've been.

  17. the best diet is grain-free, sugar-free, processed food free diet. simply meats, eggs, fruits veggies, and nuts.

  18. hello Sten, firstly thank u very much for your attention, i have diabetes insípidus . it is soooo horrendous! i can't sleep properly or do anything without beingg always urged to go!
    Do u know how to reverse it or at least improve it?

  19. You have an amazing way to explain complicated things in a clear and simple way. Thank you for another educational, enjoyable, common sense video perfectly explained!

  20. I battle IBS-D everyday and other stomach issues. Always looking for dietary tips and ideas. Will see ya soon from ya boy Blaise McCoy.

  21. Excellent analogy about broken machinery. I'm an ER physician and I use the opportunity to talk Keto lifestyle to my patients. They will listen when they come in suffering from complications of metabolic syndrome. Using your explanation will help me convey the principles to my patients.

  22. May I ask what diet do you recommend for athletes like middle distance runners? There are usually two high intensity trainings in the week and without enough carbs, I feel like crap. How do I preserve good health and lean body without energy deficiency? My method now is like 8 hour eating window starting with carbs and last meal without carbs. After some hard workout, I eat carbs also at dinner. Thanks for the answer.

  23. I have all those dis eases. :(…How old do i look in this pic. I was 53 now 55. I broke it by dieting not abuse. Always ate veggies, not a soda drinker, not alcohol, never tried any drugs including marijuana. I do like sweets but i had rules in place for those.

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