Beyond The Binge

Will Keto Work For Me If I Struggle With Binge Eating?

January 14, 2021 Mo Rezk, RD Episode 9
Beyond The Binge
Will Keto Work For Me If I Struggle With Binge Eating?
Show Notes Transcript

In this episode we discuss the #1 trending diet for 2021 and the past few years as well.  Does it help with weight loss and preventing binge eating? Listen to my experience going on the Keto diet and discover the truths, myths and misconceptions about it so you can make the best decision for yourself. 

Mo Rezk:

Hello and welcome to another episode of beyond the binge My name is Mo, I'm a registered dietitian and behavioral change specialist and every episode I do my best to help you get closer to life free of Benjin. So you can live your best life physically, mentally, emotionally and spiritually and not worry about binge eating and all the problems in house to bring in your life and today we are going to be talking about keto. The big keto diet that is a very very famous nowadays and has been for a while and how it relates to binge eating and weight loss Should we do it not do it all the details in it so that you can be very informed about it. Before I get started, I just want to share that my program beyond the binge is currently 25% of during the pandemic you can apply for it or learn more about it at WWW dot m o r is@k.com. The keto diet has been the number one trending diet most heavily researched diet for a few years now still 2021 the most researched diet out there. Most of you are listening to this right now have either tried it, considering trying it or at least know somebody who did. Well a lot of people swear by the keto diet and attribute life changing results to it many others fail and report their bingeing becomes worse after an even during the keto. So there is definitely a dark side to keto. But before you stop listening in frustration and think I'm just like another dietitian telling you keto won't work for you and you shouldn't do it. I'm going to stop you right there and tell you that I'm not hating on keto, or saying it won't work, I just want to share with you how my experience with it, what to expect that there's no surprises. I also have, by the way, a full module coming up soon in my program beyond the bench on how to do keto effectively, which was to focus on how to make a decision, the best decision as to whether to go on or not how to make sure you're staying keto, and how to get the best out of it. And I provide that for my clients so that they can have the information they need to know while educating them on how the body works. And from there, I trust them make the best decision for themselves. Instead of me telling them this is how you should eat. And this is not how you should eat with binge eating those specifically what I do, what I what I always advocate for is to first gain control over what you're you're you're putting in your body and then from there decide what the best diet is for yourself. So the purpose of this episode mainly is to give you the myths, misconceptions and truth about keto seek and make a more informed decision as to whether this diet is for you or not. So that way again, there's no surprises and your effort is not wasted. This might come as a surprise or shock to many of you, especially for my clients who are listening to this. But truth is I was on keto for a whole year I spent, I think 2017 on it. It all started when one of my clients, Nick walked in my office and said, moe, I'm doing keto. I don't care if you say yes or no, I'm doing it. I just need proper guidance. So just tell me how to do it. I was working with Nick for one now. And I knew that he was going to do it, whether I was on board or not. And I actually had very little experience with keto at the time, because I was always against dieting. So I said, Okay, like Nick, let me try keto for a couple of weeks and come back to you with a plan to see what will work best for you. I want to experience what it was like to go through it that way. Like you know, I know how it's like for him, and there's no surprises for me. And actually, I can make competent and more informed recommendations for him. So he said, sounds great. So I did my research and asked my intern at the time God bless her to look up the most up to date clinical studies, and research on keto diets. And I looked into all these, and then I kind of came up with a plan. And I started the plan. And a few days, the first few days were kind of tough, but by the fourth day, I entered the state called ketosis. And I experienced a high that gave me an incredible mental clarity and honestly felt like a superpower at the time. It allowed me to focus better or work be clear with my thoughts and even non my anxiety a little bit. I did lose some weight initially. But that stabilized for the second week. And by the way, I wasn't trying to lose weight, and had been at a healthy weight at the time. So I decided like I like that I like how I felt and how focused I was at work. So I stuck with it for a year. What I'm about to share with you is my personal experience on keto, as well as the research and facts on it. So let's start with point number one, what keto means and what it does to your body. Many people think they're doing keto, when they're actually not. I've seen many clients come to me or like, say, I've been doing keto for a while and then when I take a look into their food intake and the records, and I'm like this is not you. The sole purpose of keto diets is to put your body in a state called keto Genesis keto Genesis is a state that results when two conditions are met. Number one, carbohydrate intake and that includes sugars and all complex carbohydrates is less than 10% of your daily caloric intake. For most people. This means below 20 grams a day which is also equivalent to one tablespoon of sugar or honey or two tablespoons of oatmeal. So basically, super, super minimal carbohydrates is the very most important condition that needs to be met. The second condition is fat must be equal to 70% of your total caloric intake. Most of the time when people start doing keto, the first condition is not difficult for them to do They cut out carbohydrates. No carbohydrates and sugars aren't they cut them out really, really quickly. But the second condition is the tricky ones. The second condition is a fat must be equal to 70% of your total caloric intake. Before we get into what happens, there's something you need to know the body's main and preferred source of energy is actually sugar. All carbohydrates, with no exceptions are made of sugar. The brain loves sugar and uses for energy and so does every other part of your body. So as long as your diet has, has any source of sugar, which basically means any carbohydrate, the body will use it as its main source of energy and will be reliant on it and we'll be expecting you to give it to give it that or else it will develop cravings, and you will feel low, tired, low energy all the time. Now let's look at what happens when the body can find sugar and carbohydrates in our diet. When we, when we cut out carbohydrates, we obviously have to replace it with either protein or fat. So therefore, there are two situations that could happen first, if if protein intake is high, and second is a fat intake is high. If we cut out the carbohydrates and replace that with more protein, the body simply just takes the protein and turns it into a sugar. And that's a process actually called gluconeogenesis. And this actually doesn't put the body in ketosis. So I see many people who think they're doing keto, when in reality, they're just on a high protein diet, which is also called called an Atkins diet. Problem with high protein diets is that your body gets used to switching proteins into sugars and converting proteins into sugars. And guess what else in your body is made of protein, and actually very essential to your metabolism, your muscle mass, so your muscle mass is made of protein and very important your metabolism regardless, regardless of if you're male or female, if you're a 25 year old athlete, or 70 year olds, and sedentary, whatever it is, age or activity, almost saying age and activity have any correlation, by the way. But regardless of who you are, you have muscle mass, so it doesn't matter what you say doesn't apply to me because I don't exercise, you have muscles, everybody who's living has muscle mass, and that muscle mass constitutes around 40 to 60% of your total metabolism. When the body is used to switching proteins to sugars, what happens is that if you're under eating, sometimes we're in a calorie deficit, it starts to convert some of your muscle mass into sugar too. So it can feed its it can meet its energy needs. So when when the body eats away at some of that muscle mass, you end up burning way, way less. Which is why after pro high protein diets, people gain weight super quickly and easily. So let's say you've done a diet, and you've lost like 20 pounds, and of those 20 pounds, 15 pounds were muscle mass, therefore your metabolism, which is how much energy you're burning per day takes a big hit, because 15 pounds of those muscles burn a lot of energy. And now you know how many more. And so instead of burning, let's say 1500 calories per day, all of a sudden, you're burning 1200 calories per day. And then you go back in an old diet. And it which takes you super super easily. This is what proteins which is this is why exactly I highly recommend against high protein. dominant protein diets, I shouldn't say high protein diets. When I say super high protein diet, I mean protein when protein is like 70% of your intake, and you're eating very little carbohydrates and little fat. So that's like a super, super high protein. The second situation that could happen is if your fat intake is high enough as 70% of your total caloric intake. When this happens when 70% of your total calories is from fat, and 10% or lessons from carbohydrates, the body slowly enters a state called ketosis. And it might take anywhere from two to seven days for most people. In this state, the body switches to burning ketone bodies as a main source of energy. And it primarily gets ketone bodies from fat cells. So it will take some fat cells or fat that you're eating, and it will switch switch that to ketone bodies. Initially, it'll take the fat, that fat that you're eating, and it will convert that into ketone bodies. But when you add a calorie deficit, it will start to tap into your fat storage and convert that into ketone bodies. ketone bodies are metabolized in the brain differently than sugar which is why often people get a high from being on keto and just kind of like feel like they have like a you know, just different mental field kind of thing. When I was doing keto, I found my mental energy levels to be higher and more consistent day to day, which is actually what attracted attracted me to doing it for a while. And I'll touch on energy later as I share, as I share my experience there because energy is actually a really important topic that many people try to increase their mental energy to because their work requires it. And that is why q can seem very attractive for some. Now let's talk about keto and weight loss. The first rule of weight loss and keto is that the calorie deficit rule still applies. If you're eating more calories than you need, you will not lose weight. So there's many people who are who are on keto, but their fat intake is still high soup like higher than the calorie needs, caloric needs and they don't lose weight. In fact, they gain a little bit of weight to the second rule of weight loss and keto is that in the first two weeks of being on keto, assuming you're actually in ketosis, everybody, regardless of their own calorie deficit or not, loses around two to 3% of their body weight. And this is what attracts people To Quito big time, because in the first two weeks when they drop two to 3% of their body weight, they think it's really, really, really working. And then their, their mind says, okay, so it must be working. anytime they want to dive in the future, they think of keto, because they lost the quickest amount of weight in the first two weeks on the keto diet, it's really important to note that this is not fat loss, it is purely water weight loss. And this happens because in the first one to two weeks of keto, the body gets rid of all its carbohydrate storages, which is called glycogen, by the way, and glycogen comes with some water weight. And so when we lose our storage or glycogen storage, we lose the water weight associated with it. This way, it comes back in the moment we go back in carbohydrates and build up our glycogen storage again, by the way, so it's not fat loss that you lose in the first two weeks. And by the way, this water weight is not healthy. And it's Sorry, it's not unhealthy, and it's completely normal. It barely even shows up on your body. And once you lose the initial water weight, it is a calorie deficit game from there where you have to be eating less than your caloric needs for your body to start burning the fat because as long as your your your fat intake is high while doing keto diet, sorry, your calorie needs from fat or high while doing keto diet, then the body will just be burning the fat so you're feeding it, which is again, it's okay, you're in ketosis, but it won't be burning any additional fat if you're not in a calorie deficit. Now, let's go to port number three and talk about why people rave about not craving sugars during keto because this is one thing also attracts people who struggle with binge eating with to keto is that they say, oh, I've heard this and this and they say, I know I don't crave sugars anymore, I don't really feel like having candy or chocolate at all or anything like that. And so that attracts people who are struggling with binge eating, because they're like, Oh, I wish I could not crave chocolate. I wish I could not crave CAKE CAKE or, or sugar or anything like that, because that's what I binge on most of the time, or chips as well, anything like that. Now let's look at why people are people, this happens to people. So when your body switches to ketosis, it stops burning sugar as its main source of energy. So it just stops, there's no more sugar, you're not eating any more sugar, it's receiving a lot of fat. So it has no other way of making sugar really. So it sees the 70% fat in your diet and it starts switching that to ketone bodies. Often when we're craving carbohydrates or sugar, it's because the body is experiencing low energy and it's trying to motivate you to feed it. So when you're doing a regular way of eating not in not in case of ketosis or not doing keto diet, you're just eating regular carbohydrates, whatever way you're eating, and you're sometimes experiencing low energy. And you feel like those sharp cravings are hit you at sometimes often due to a hormone release called ghrelin, which is your body's way of motivating you to go and get some carbohydrates or sugars, because you've been restricting for a while. in ketosis, when you're low energy, you no longer have sugar cravings, because the body doesn't need the sugar for energy anymore. It's switched to a different form of energy. So it doesn't need the sugar for energy. And that's why a lot of people suddenly report No, no longer craving sweets or chocolate because you don't have that craving anymore. The body doesn't need it for energy anymore. Instead, it is relying on fat, so it will be burning that the only two times you might have sugar cravings while on keto, is if you're not actually in ketosis, and you don't know it. So many people are in ketosis and and are not actually in ketosis and they don't know it. So they think they're in ketosis, but they're not. Maybe they're on their their fat intake dropped and their protein intake jumped, or maybe they've been sneaking in some carbohydrates without knowing. So sometimes, if we're eating too much nuts, because there's carbohydrates in the nuts, we're eating so much certain vegetables, it will, it will have enough carbohydrates to get us out of ketosis. And by the way, we're going to get into this, it doesn't take long for the body to get out of ketosis. So they might think they're in ketosis, but they're actually not. And so they'll get hit with the sugar cravings. And they're like, Well, why am I Why am I experiencing them? Well, your body has found its way out of ketosis eventually. So that's the first time the second time you might have cravings. And this is, by the way specific to people who struggle with binge and emotional eating, is that with binge eating, we often have cravings that are not a result of being low energy, not a result of being hungry. They're a result of us trying to find our comfort zone or escape boredom or pain or stress or negative emotions, anything like that. And this is exactly why many people on keto continue to bench they might not have low energy cravings, but they still have the mental cravings as triggers. Let me share my story with this. After being on keto for two months, I was working late one day, I had a pretty stressful week. I just started dance classes, which was something I had a big fear of for a very long time. And so I was largely out of my comfort zone. Because I was trying to conquer that fear. So I was like, okay, no, this is the year I conquer my fear of dance, I'm going to put myself out of my comfort zone. And every time you put your body or your mind or yourself out of your comfort zone, it's very normal for the body to start to crave the comfort zone again. So the combination of stress from work and stress from you know, doing something new like dance made me very vulnerable. And so one day while working late at 12am I found myself walking out of my office and grabbed a huge bag of barbeque chips and a chocolate bar and finished them in 10 minutes. While being on keto, I felt really, really, really sick and anxious that night because my body had no carbohydrates in two months. And that amount was a shock for it. And my head started feeling super fuzzy. And I could feel the anxiety building up from my thoughts in my chest as well, because again, my body instantly switch from burning ketones to burning sugars. And what that did is it put me out of ketosis really quickly. And that effectively was a bench for me, even though I wasn't really aware, but it was a materialist, oh, my God is triggered by Benji again, after being been true for a few years, because I was not binge eating for, I believe, two and a half, three years around that time. But I triggered it again, by doing something restrictive, like keto, this was while I was being a dietitian, by the way, so again, anybody could be susceptible to it. Now, having said that, we can transition to point number four now, which is, what does it take for the body to get out of ketosis? Because this is really important. If you're going to go into keto, you need to understand what happens. And what what is what are the what it takes for the body to get out of ketosis. So you can be aware of that. And the answer to that is not much, it only takes around 20 to 30 grams of carbohydrates to pull the body out of ketosis very, very, very little. That's basically like half a chocolate bar or handful of chips. When the body gets out of ketosis is when the sugar cravings really start like this is when like, it really starts to hit imagine like a pool of sharks. And then that sounds like a drop of blood, they go into a big frenzy. The body does that too, because, again, it prefers sugar as its main source of energy. So the cravings, the craving frenzy starts, at the moment, his senses, there's some sugar in your system, it feels like oh, I need I'm going to switch back to sugar again, and it just kind of switches to it. And then all sudden, it wants to replenish its glycogen storage, which is carbohydrate storage. And so it releases these hunger hormones, that really wants you to have more and more and more and more. And some people managed to suppress these cravings a little bit. But if they continue to build up over time, all it takes is some stress or a difficult period of time and it blows up into a bench. This is why a lot of people will struggle with binge with binge eating, when they go into keto, it doesn't take long for them to break it and get get out of it and go to a binge and then they say, Oh, can next day I'm gonna go back into again, and then the cycle starts again. So if you're listening, you might want to take your chances anyways, and try to be like, Okay, you know what, I'm going to try it. No, no, no, I'm going to be good, and I'm gonna have some sugar, I'm gonna manage my stress. So you might, you might, you might, you might want to try that. And if that's what you feel like that, by all means, go ahead. But just let me share with you my biggest struggles with keto first because if you're going to do keto, for a while, you need to also be aware of the struggles with it. So let's go into my biggest struggles with keto. My very first one was how difficult it was to feel full. Because of my history with binge eating, my stomach is actually quite large. Actually, no, no, of Benji makes it larger. Not by the way, there's no science behind that. But I have a big stomach. So it takes a lot to fill up. Protein is the only nutrient that is digested in the stomach, fat and carbohydrate quickly go through the stomach into the small intestines for absorption and digestion. protein intake is ideally at 20% during keto, so we're not supposed to really be eating more than 20%. Because 70% we need to be having at least 70% fat and less than 10% carbs. So protein ends up being 20%. And this is why we often feel hungry, but high energy while on keto, because the stomach is not filled up a lot because protein is the only nutrient that stays in the stomach and fills us up when we eat protein, we fill the stomach up. That's why Atkins diets are very famous because encouraged people's hunger, because they're constantly eating protein to filling up the stomach and high protein diets as well. But again, the high protein diet is deserves its own separate podcast. So I'm not getting into that today. So this is a this is why I just want to this was one of my biggest struggles was being not being hungry, or sorry, was being hungry and not being able to feel satisfied from food. And again, there is no correlation whatsoever between hunger and high energy, you could be hungry, but very, very high energy and also you could be super full but low energy, because energy depends largely on what we're eating while hunger depends what one was in the stomach. So if you have a huge salad and a lot of protein and it sits in the stomach for a while, you might be full, but that's not giving you much energy. But if you have a lot of sugar, for example, and a lot of candy, a lot of chips that won't stay in the stomach so you'll feel hungry after that, but they give you a lot of energy because they're made from carbohydrates. Cuz I was my first struggle. If you're the type that can stand being hungry rather than keto could be a bit difficult for you and you might find yourself over eating on fats like nuts and nut butters, it was tiring trying to stay good, but by the way, they're very calorie dense and can easily put you over your calorie limit, which is crucial for weight loss again, the second struggle was how limited you are when going out or being with friends or family like you literally feel like you're missing out on life. Especially when you're like with with with people like living in a home with your spouse or other people or like you're visiting family often We're going out friends every now and then everybody will know that you're on keto, everybody's gonna know that you're doing it because of your food choices. So first of all, you will have keto breath. And that kind of goes without saying, and it's very normal to have keto breath, and people can smell it. So it's not a bad thing. But some people are a bit self conscious about it. I recommend chewing gum this like that. That's the case. Second of all your food choices will show so forget touching carbohydrates or dinners or even desserts. If you want dessert, then you have to make your own keto friendly ones. And trust me, people will know that you're on keto, because they will notice that you're not avoiding certain foods or if your grandma says we'll have this bite of this, you like fighter off basically or something and it's just, you know, people are gonna figure it out. And I find that annoying consists constantly explained to people why I'm doing keto, what it is how it works. And it was like keto was the only thing to talk about in my life, I was living it, breathing it and eating it. And that was just way too much. So that's the second struggle. The third struggle is exercise, I found that my endurance and strength significantly went down on keto. And that's because muscles prefer sugar as energy. And because the protein intake is low, again, it doesn't really help with recovery. And it takes a toll a little bit on your endurance. So I found that I wasn't able to run as long or not able to do certain activities that I could do before that. The fourth struggle was constipation. I often felt constipated while on keto, because when you cut out carbohydrates, you cut out a major source of fiber in your diet. And this can cause issues such as hemorrhoids long term depending on how you approach and deal with your constipation. But because you're cutting out carbohydrates, which are a major source of fiber, specific fiber that you can't get from anywhere else, except for carbohydrates, which is insoluble fiber, it can yield a lot of constipation, again, especially if you're not eating vegetables as well. So this was a very tricky one, I found. The fifth struggle was the lack of certain vitamins and minerals, minerals, which cause my nails to wear out and some of my hair to fall out even and god knows what else was happening internally. But this is also common with keto, because you're forced to cut out all fruits and carbohydrates that have important vitamins and minerals, such as B vitamins and vitamin C. And yes, you can supplement those are many forget to or unaware of what they need to supplement, because there's actually an extensive list of supplements each supplement while being on keto, because you just don't get it from the limited food choices that you have. And other things. The sixth struggle, which is actually the big one, and I will stop over here is food, food repetition and food restriction with keto it is goes without saying that it is highly, highly restrictive, it is very, very restrictive. And you often have to repeat the same foods over and over again every single day for you to stay in that state. And sometimes that can be very difficult for people to go through. So you don't have much options. And you can better find yourself suddenly for a lot of foods such as like avocados, nuts, salmon, and some oils and depending on what else you choose as your main sources of food. Now that that was my experience with keto, after a year, I was man managed to come out of it. And and and this never went back on it again. And I I again, I don't it's not when somebody comes in for me to have her help us and says okay, what do you think I should be doing? Again, I share with them the regular way of eating, which is including carbohydrates, but in a very moderate, moderate way. And I call it nourish lifestyle. And if see how they enjoy it or not, if they don't enjoy it, then we can look into other options, but most of the time it works well with people. Now, let's wrap it up a little bit by going to some facts that are based on scientific research that you might not have known and these are facts based on what the research that my internet as well as myself at the time when we looked into it and and we just kind of like looked out to see what the science says about keto as well as my some of my experience in it. First of all, keto doesn't actually burn more fat than a regular consistent way of eating doesn't, doesn't burn more fat than a regular consistent way of eating. Many do keto and either stop losing weight or hit a hard plateau. And even if you lose weight on keto, you'll have to stop at some point you will have to stop at some point and very few do it for life. It's like imagine doing keto for the rest of your life very, very difficult because it's super restrictive. You mean you'll have to like go in extreme measures to maintain being on keto for life. So what are you going to fall back on when you're done with keto? That's the question is let's say go on keto for a while and you managed to lose a lot of weight. When you're done. What are you going to fall back on? Whatever you were doing before keto is the reason why you gained first weight in the first place. So it might be like falling back on that so I'm going to work so there needs to always be something to fall back on. So my my suggestion to people is like why not create something that can that can get you to lose weight but keep doing it so that you can keep the weight off because whatever you do to lose weight you must keep doing for you to keep the weight off. This is the secret to stopping yo yo dieting in Yo yo yo with the wait the whole time is to make sure you develop a consistent lifestyle that is not doesn't have a beginning and end and It is what gives you results and what you stick to for life anyways. And it's something that is not extreme or not rigid and has some flexibility. But works. This is exactly what I help people figure out in their life. The second is that if you're eating a lot of saturated fats from animal protein, you could risk long term heart disease and cholesterol problems. When something because becomes part of your lifestyle, it's important to look at the quality of it, the quality of most meats out there nowadays is kind of low, and depending on where you're getting it, and cows and porks are added up and really quickly, in just some of them given the hormones and god knows what so that lowers the quality of the meat big time. Now imagine that's going in your body every day. So if you're focusing a lot of the fat from animals, animal fat, then that could be a risk. So and a lot of people when they try and do keto, they increase the butter and sour cream and defend the animal fat and the saturated fat. And that again can increase cholesterol and cause heart disease long term. Definitely not something recommended to for a very long time. Number three mineral and vitamin deficiencies, very risk with keto. So make sure you understand what you're missing, out missing and how to supplement for it. And then before keto would actually make bingeing worse for some people imagine this scenario, you've been avoiding carbs and sugar for a while, you get stressed and become vulnerable. You crave some sweets, you have a bite, and all of a sudden your body wants more because it got a taste of sugar. You go into a frenzy and eat massive amounts because you convince yourself that this is the only time you will do it. And tomorrow's new day and you will stop and go back into ketosis. And often this episode becomes a habit for many people on keto. And it completely messes with their metabolism, health, weight loss and mental health. So this is why for many I don't recommend keto. Personally after a year of doing keto, I realized that I had relapse into some binge eating habits again, that happened every few weeks. And then my habits were again becoming very restrictive. And I was constipated often and was super limited in food choices. I was basically eating the same lunch and breakfast every single day. And I found myself thinking a lot of content and counting calories again. And all that was not worth the mental Hi, girl from Quito. So I stopped. And I started learning more about energy, especially mental energy, until I came up with regular habits that increased my mental energy and allowed me to experience the same mental clarity I had, without doing keto at all. And this is done through routines that I've started developing specifically certain rituals that I help also clients in my program beyond the bench with that can help you increase your mental clarity, your physical energy and emotional energy as well. Without having to be doing something like keto that gives you that mental high. As for people who want to lose weight, I strongly discourage keto because you can lose the same amount of weight through a more moderate way of eating. That is not highly restrictive. But this is for you to decide. Whatever, whatever way you lose weight, the number one contract like the number one factor in getting people to lose weight is consistency of what you're doing. So whatever you're doing, you must remain consistent on for a while for you to see results with. And that is why it is very simple to develop a moderate way of eating, and be consistent on that without having to go restrictive, because we know that being consistent on restrictive eating is not very easy. So again, in my program beyond the bench, I have a whole module being related to non keto things to consider before you do it, how to decide if it is for you or not, and the blueprint on how to do it. So first of all, you're actually in ketosis, you know that in ketosis, you don't experience constipation or deficiencies, because I give you the list of vitamins and minerals and stuff. But put yourself at risk of heart disease, because again, we make sure that it's highly it's mostly good fat. And all my clients have to first overcome binge eating before going on keto, or deciding to give it a try. And from that point is their choice if they want to try it or not. But the majority don't very actually less than 5% of my clients after they overcome binge eating, decide to go on keto, because they are happy with the new lifestyle you have. But some people want to experiment out there. And I'm not against experimentation, because I've done it in the past. So I provide this module in my program to equip people to doing it the best way. A lot of the keto diets that people are doing nowadays, are very restrictive, and again, they cause constipation, mineral vitamin deficiency, they're too high in saturated fat, you're not actually in ketosis. You're they're not struggling, they're not actually in a calorie deficit. It's just too all over the place. So that is it on keto, if hope you found this helpful, and again, a reminder that you're interested in my program beyond the mint, it's currently 25% off during a pandemic. And again, you can learn to apply more at www dot more risk.com. Mr. is at Cato calm. And if you have any questions about keto, please feel free to reach out for me to me, I hope you enjoyed this podcast. I hope it wasn't too much. I know it can be a lot of information. But my goal with this podcast was to equip you with the best knowledge so you can make the most informed decision when it comes to what your health and what you're putting in your body. I wish you the absolute best and look forward to seeing you in the next podcast. Thank you