hi folks this is Dr Rob Cyrus I am the carb addiction Doc and today's video is kind of a 101 video it's a starter video but I think it's worthwhile for everybody Advanced beginner um to listen to and understand at least our approach and our understanding today's video is going to be understanding carbohydrates and I'm not going to go into the science or the damage or the harm let's the Assumption I'm going to make first and foremost is that you are interested in beginning or following or or modifying or or getting better at being on
a low carbohydrate or ketogenic diet the keto components of the diet is about increasing fat and living on fat I'm going to ignore that for now ultimately the way to get there though is by lowering your carbohydrates and then multiple beneficial biologic reasons why it's okay why it's good to lower your carbohydrates so let's talk about carbohydrates first and foremost what does carbohydrates mean carbohydrates are basically a term that describes all forms of sugar and starch okay there are three primary sources of sugar there's glucose which is the most prevalent one there's fructose and there
is galactose and both fructose glucose and galactose are natural naturally occurring sugars and whether the product is man-made or human made like a donut or whether the product is comes from bees's honey or from sugarcane or from milk it's exactly the same molecule glucose is a six-sided carbon-based molecule that consists of carbon hydrogen and oxygen and there's energy that is contained in those bonds between those carbon molecules fructose is exactly the same and galactose exactly the same except the arrangement of the carbon hydrogen and oxygen molecules are slightly different but those are the three primary
sugars they're called monosaccharides lactose for example or maltose or sucrose are combinations of two of those joined together and then starches your pastas your breads your Rices your potatoes your corn those are multiple chains multiple chains of these carbohydrates join together and in plants we call those starches starches in animals the arrangement is slightly different but when animals store Sugar we call that glycogen and it's a one four or one six bonded glycogen it depends on how the molecules are connected to each other so animal kind of starch the stored stuff in your liver and
your muscles we call that glycogen but when a plant stores sugar it's called starch same thing so carbohydrates are starches glycogen and various forms of sugar-bonded molecules that's it but ultimately all of that is glucose fructose galactose and here's the first thing it doesn't matter it doesn't matter how the carbohydrate goes in your mouth it doesn't matter what form it takes doesn't matter if it's an apple or a donut it doesn't matter if it is honey or a Coke or cane sugar or piece of bread it doesn't matter if it's brown bread or white bread
okay and and it's so important to understand that what it doesn't matter how the sugar goes into your bloodstream because what happens as soon as it gets in the mouth you got enzymes that breaks start to break those sugars down those starches down into their individual sugars your amylase in the mouth stomach acid will churn and break those down a little bit and then the upper intestine breaks those sugars down into the into the three basic sugars glucose fructose galactose those are the sugars that get absorbed into the bloodstream and almost a hundred percent of
that Sugar apart from the little bit that's used by the data's energy about a hundred percent of that Sugar goes first and foremost to the liver upper portal vein so the liver sees glucose galactose and fructose as its primary sugar load okay so here's the first myth or the first [ __ ] uh the dietitians will tell you or that the public out there oh these are natural carbohydrates they're okay oh these are healthy carbohydrates they're whole grains but it doesn't look that way okay but it doesn't work that way doesn't matter if alcohol that
you drink goes in as a glass of red wine with a lot of antioxidants or a shot of tequila that's practicingly pure alcohol what matters is the alcohol that enters your bloodstream exactly the same when it comes to carbohydrates the passengers the minerals vitamins proteins that come along with the carbohydrates do not matter they don't make the carbohydrates healthy if you're on a low carb diet so anybody that tells you that there is a difference of type of carbohydrate that these are healthy these are not now there's absolutely nothing about human biology so please please
please understand that there isn't any difference based upon how the carbohydrates into your mouth now like everything this one major exception is one major exception okay and this is important to understand there is one category one category of carbohydrates glucose and fructose the do not get processed or broken down by the human body so the human body has lost the capacity to break down carbohydrates from plants that are locked into a molecule called cellulose cellulose is the green part of the plant well the green is actually chlorophyll but it's locked into the fibrous part of
the plant so if you're eating plant cellulose the human body cannot break that cellulose down it passes through the gut and you poop it out and that's kind of what we call fiber fiber is not necessary fiber is not necessary for the human intestine we'll talk about that on another video but the one exception are the cellulose containing plants those we bake don't break down so all other carbohydrates doesn't matter how it goes in your mouth they get broken down to glucose fructose galactose get absorbed the only ones that don't get absorbed are the cellulose
containing uh um carbohydrates they pass straight through now why is that important because as we in our practice design a low carbohydrate diet the first step understanding what we just talked about the first step that you want to understand when you're starting to look at a low carb diet is education okay educate yourself so for the first few days for the first few weeks maybe even for the first few months on a low carb diet I want you to follow a dietitian mentality you want to get away from that eventually as we live our lives
but I want you to follow a dietitian mentality and that is to look at the total carbohydrate content of what's going in your mouth now when I talked about the cellulose I just want to take a minute here as a segue because this is an important concept to understand one of the first major low-carb people that popularized this was Dr Adkins who's actually a cardiologist did a brilliant job of helping us to understand low carbohydrate the benefits of low carbohydrate diet when it came to weight loss and cardiovascular uh benefit so but doc what Dr
Adkins did is he said okay let's look at the diet and let's look at the carbohydrates that actually get broken down and absorbed and they did all these mathematical formulas of net carbohydrates and uh um subtracting net carbohydrates the total carbohydrates we've subtracted the sugar alcohols and the cellulose and a variety of carbohydrates that typically are not going to be absorbed into the human intestine and they created all these mathematical formulas around Net carbohydrates which was absolutely scientifically solid but of course like anything in a free capitalist Society a concept like that gets manipulated by
the in the economic industry that's trying to sell you stuff okay so it is true that net carbohydrates are the ones um that get absorbed and you want as close to zero net carbohydrates as possible the problem though folks in the modern era the truth is gone the truth is gone and to make it simpler to make it easier we no longer focus on any of the mathematics and I would urge you urge you urge you to abandon this every one of my physician and and Healthcare friends that are experts in the space and I'm
not an expert I'm just a student I listen to them they all talk about total carbohydrates not net carbohydrates if anyone is talking about net carbohydrates they're trying to sell you something it's a pitch so if someone is a commercial diet and they're there's oh we're low carb these are the amount of net carbohydrates you need they're trying to sell you something they're trying to get you to eat carbohydrates and pretend it's okay it's like a low-tar cigarette slow cigarette folks or a low alcohol beer this is a light beer folks very safe for the
alcoholic to drink no it's not no it's not ignore net carbohydrates ignore the concept of net go with total because the mathematical formulas will get you into trouble okay having said that so we're going to look at total carbohydrates so starting out on the carbohydrate reduction Journey number one is education and contemplation get to know where they are in your diet okay so the first principle in our practice okay now I want to go on a low carb diet is know where they are and the simple thing is most products are going to have it
on the little label at the back and you I don't care about calories I don't care about net carbs I don't care about sugars I care about total carbohydrates but for the most part Google is your friend you don't need a carb counter you don't need any of that nonsense you don't need any of those and you certainly shouldn't subscribe to any diet program and pay money for this it requires no money spent but Google total carbohydrate content of a granny smith apple total carbohydrate content of a donut total carbohydrate content of a ribeye steak
educate yourself with where the carbohydrates are obvious and hidden in what you're about to eat total carbohydrate content of whatever it is that you're eating educate yourself with that knowledge and remember the goal with one exception is zero zero oh but you can have some berries there are only three grams of carbohydrates in a strawberry we'll come to that in a second okay doesn't mean that strawberries are okay but educate yourself first before you change and also look at what you're drinking once you have that education once you know where they are you then want
to be very binary in your approach yes or no the alcoholic does not need to know how much alcohol is in a drink they just decide yes that's got alcoholics on my no list no this has no alcohol it's my yes list don't let anybody tell you by oh this is healthier for you it doesn't work that way this is binary yes no So eventually when you look at something to eat or drink you don't have to know what the carbohydrate content is but because you've done your homework you know what that carb content was
historically I could look at any food and say yes or no based on my binary knowledge and that's how you live this life long term not by some mathematical formula and writing stuff done calculating it I'm allowed to some no no binary yes no yes no yes no yes no yes no yes no it's the way it works okay now when you look at carbohydrates in food we already talked about the vegetables all having carbohydrates so to really screw you up a little bit to really screw you up a little bit in our practice of
carbohydrate addiction carbohydrates do not do damage carbohydrates do not do damage it's our relationship with carbohydrates where we're using them as a drug for emotion support for emotional management and that relationship is broken the carb addiction model it is our relationship with carbohydrates is the problem alcohol is not a problem I drink alcohol but if you're an alcoholic your relationship with it is broken so the reason you want to go low carb for most people is for a purpose to correct a negative you're diabetic you've got cardiovascular disease you'd want to lose some weight if
we're going to do that you want to eliminate triggering carbohydrates from your diet to be able to change your behavior so the first categories what do I drink what do I drink and the key thing about anything you drink shop divide yes no nothing that you drink should ever contain calories or carbohydrates nothing that you drink should contain carbohydrates now if you're going to drink a Gatorade zero okay it's got two grams of carbohydrate in it that's okay for a big bottle that's okay okay those are minuscule but you want to be super careful you
want to be as close to zero as possible for example over here folks I've got a ketone IQ okay the Ketone IQ has got some calories in it okay let me see how many Ketone IQ has no carbohydrates zero carbohydrates okay a bottle like this has 70 calories in it now Ketone IQ is something that we use early on to get into ketosis and the reason I use the Ketone IQ is because it your ketones go up and stay up we'll talk about this in other videos but the Ketone IQ and if you're looking for
these you can you can get them from hvmn.com HV as in Vector M m.com and if you use carb addiction duck you can get a 20 as a promo code you can get a 20 discount so the Ketone IQ is one of the few liquids that does contain calories that are okay to drink as a shot to get into ketosis and in other my videos You'll see where I use them so that's one exception the other exception for calories and what you drink is I put a little bit of heavy whipping cream in my coffee
maybe one or two tablespoons and a big mug of coffee to suppress appetite so that's an exception you can put a little bit of butter in there you can put a little bit of of um MCT oil in there or you can use your exogenous ketones those are the only allowable calories at least in our program in terms of what you drink okay so that's the first category the next boundaries the next category that we look at is what should I eat and it's very simple no carbohydrates no carbohydrates with one exception so if we
have rigid boundaries no carbohydrates what can I eat all animal products are absolutely fine to eat all animal products all eggs or dairy all red meat or white meat or fish or poultry absolutely fine to eat depending on how you like it the big conundrum category are vegetables and it's very simple because we count nothing in our practice when it comes to carbohydrates all vegetables are free with three absolute exceptions no grain products of any kind I don't care if it's white bread brown bread couscous quinoa all the sexy California grains they're on the lowest
no rice no oatmeal no rice oatmeal is a grain and no potatoes of any kind including sweet potatoes those are the hard notes all other vegetables are absolutely fine to eat oh but Corn's got so much peas and carrots I've never met a fat person who rushed home after a rough day and picked out on brussels sprouts yes there are carbohydrates in all vegetables by definition but the human intestine doesn't absorb them very well does not absorb them very well if you want to leave them out leave them out by all means but they're perfectly
fine for the next 50 years of my life 's 40 years because I'm going to drop it 100 of my life to eat because they do not trigger my addiction so all animal products are fine all vegetables are fine with a hard no no grain products no Rices no potatoes I don't count anything all fruit is on the no list including berries berries are just baby fruit said Eric Westman the only fruit that we eat avocados and olives others have a little bit of carbohydrate but they're the one of the only Foods out there that
have a high fat percentage that's it not difficult folks carbohydrates are not difficult the dietitians make them crazy difficult because of all these mathematical formulas oh you can't have this you've got over come on man kiss keep it simple keep it simple and you're gonna be fine know where the carbohydrates are what you know where they are it's binary yes no and then focus on what you can eat and what you are going to eat and what you choose to eat so you don't feel deprived of what you're not eating I'm not gonna have ribeye
steak tonight am I gonna have a salad with that a low carb diet very very simple binary yes no you want zero non-vegetable carbohydrates and the vegetable carbohydrates don't count how difficult is that that folks can become a lifestyle you're sitting there trying to calculate everything you're trying 30 grams of carbohydrates for it now you're playing games and the addiction model if ever you are asked to control a relationship you can have a little bit but not a lot then imagine that if you're an alcoholic or you can have a little drink but you can't
have more than one beer we can only use a little bit of heroin on a Tuesday come on man don't try to control a relationship you've lost control of become binary in your thinking if you are going to treat this as a carbohydrate addiction yes no and then in the yes category love it and select from it and make that your life Empower yourself don't feel deprived please leave comments down below and if you are still Clinging On if you are still Clinging On to Your mathematical formula if you still cling on to oh I
can only eat 30 grams folks in my opinion and this is going to be harsh but in my opinion you are Clinging On to failure you cling on to failure and here's why you cannot break a habit you are still doing so if you Clinging On to 30 grams of 40 grams or 50 grams of carbohydrates you are clinging onto the habits that made you fat and sick yes no breaks those habits hmm leave comments down below yell at me shout at me scream at me now the vegetables don't do well if you if they
irritate your gutter there don't eat them they don't demonize them I am the carb addiction duck if you're interested in a consult if you're interested in trying to formulate an addiction world for yourself that is different from the diet world that has failed everybody and will fail you over time give me a shout come and talk to Charlotte dietitian Aaron Smith our nurse practitioner our psych nurse practitioner myself text WhatsApp call 561-517-0642 our contact information is in the show notes
