Intermittent Fasting Mistakes that Make You GAIN Weight

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Intermittent Fasting Mistakes that Make You GAIN Weight - Thomas DeLauer
1) Fats and Carbs Upon Breaking the Fast
Fat Storing Hormones
Insulin is a fat storing hormone because it increases the major fat storing enzyme in the body called lipoprotein lipase (LPL) and decreases hormone sensitive lipase (HSL)
Insulin becomes lowered during a fast, and catecholamines elevate - this is a good thing, but it means you’re highly insulin sensitive upon breaking your fast, and your body is more receptive to the types of foods consumed
Another storing hormone is a gut produced signaling molecule called glucose-dependent insulinotropic peptide (GIP)
GIP is induced by both carbs & fat and to a much lesser extent, protein and fiber - GIP has its own fat storing action on LPL and causes more insulin to be released (here again fat can result in indirect insulin secretion)
www.ncbi.nlm.n...
www.ncbi.nlm.n...
2) Fasting Too Much and slowing down Metabolism
Your body requires calories to function and uses them to sustain 3 main processes
Basal metabolic rate (BMR): This refers to the number of calories needed to cover your basic functions, including the proper functioning of your brain, kidneys, heart, lungs and nervous system
Digestion: Your body uses a certain number of calories to digest and metabolize the foods you eat. This is also known as the thermic effect of food (TEF)
Physical activity: This refers to the number of calories needed to fuel your everyday tasks and workouts
Regularly eating fewer calories than your body needs can cause your metabolism to slow down - when lowering calories there’s a decrease in metabolism to regain lost calories
Fasting & Metabolism - Studies
Resting energy expenditure was measured in 11 healthy, lean subjects on days 1, 2, 3, and 4 of an 84-h starvation period
Resting energy expenditure increased significantly from 3.97 kJ/min on day 1 to 4.53 kJ/min on day 3
The increase in resting energy expenditure was associated with an increase in the norepinephrine concentration from 1716 pmol/L on day 1 to 3728 pmol/L on day 4
Serum glucose decreased from 4.9 to 3.5mmol/L, whereas insulin did not change significantly
Concluded that resting energy expenditure increases in early starvation, accompanied by an increase in plasma norepinephrine
The increase in norepinephrine seems to be due to a decline in serum glucose and may be the initial signal for metabolic changes in early starvation
Study - American Journal of Clinical Nutrition
Adaptations of leucine and glucose metabolism to 3 days of fasting were examined in six healthy young men
Leucine flux increased 31% and leucine oxidation increased 46% after 3 days of fasting compared with leucine flux and oxidation after an overnight fast
Glucose production rate declined 38% and resting metabolic rate decreased 8% during fasting
Plasma concentrations of testosterone, insulin, and triiodothyronine were reduced by fasting whereas plasma glucagon concentrations were increased
Concluded that there is increased proteolysis and oxidation of leucine on short-term fasting even though glucose production and energy expenditure decreased
www.ncbi.nlm.n...
www.ncbi.nlm.n...
3) Bulletproof Coffee with Breakfast
Glucose-dependent insulinotropic peptide is a hormone released from the small intestine that enhances the release of insulin following the intake of food.
Glucose-dependent insulinotropic peptide is made and secreted mainly from the upper section of the small intestine from a specific type of cell known as the K cell
4) Malnutrition
Fasting or malnutrition (FM) has effects on small intestinal mucosal structure and transport function
www.ncbi.nlm.n...
In one study, a 27-year-old male patient fasted under supervision for 382 days and has subsequently maintained his normal weight
Blood glucose concentrations around 30 mg/100 ml were recorded consistently during the last 8 months, although the patient was ambulant and attending as an out-patient
The hyperglycaemic response to glucagon was reduced and latterly absent, but promptly returned to normal during carbohydrate refeeding
After an initial decrease was corrected, plasma potassium levels remained normal without supplementation
A temporary period of hypercalcaemia occurred towards the end of the fast
Decreased plasma magnesium concentrations were a consistent feature from the first month onwards
www.ncbi.nlm.n...

[@ThomasDeLauerOfficial]

Please join my email list and you’ll get a free beginner keto meal plan: thomasdelauer.lpages.co/real-person-keto/

[@KarinaBlake]

Hello Thomas. I am a bit confused with the bullet proof coffe. I am in a keto diet. Dose it break my fast and what are the benefits. I was drinking it every morning before and working out before breaking my fast with bone juice.

[@tastyfacecake42]

I would love to see you do a video on adrenal fatigue, or even energy drinks (sugar free, calorie free, etc. & regular) vs preworkout!!!

[@ceroanthony8853]

@@KarinaBlake

[@G-man81]

Hi Tom can u pls explain how to do fasting pls

[@tammi67able]

Great video thank you!

[@haileyvick9436]

Him: Don't combine carbs and fat! Me: ... *slowly sets down my toast with butter*

[@nenahunt]

I know ....I just scoffed mine 30 sec before I clicked on this 😱

[@issacprashant294]

Hahaha...iam not alone ;)

[@Smarion2]

😂😂😂

[@ryanstipek6948]

Ya peanut butter and jelly is my all time favorite ugh

[@Collin4486]

If you're like me and have breakfast and then lunch as dinner, breaking your fast with toast and butter isn't a bad thing, because it helps the body absorb vitamins and nutrients, especially from supplements. Most important is to watch your calories, if you're over your needs then you'll gain, and if you're under then you'll lose weight. Carbs opens up those cells, and the fat transports the fat-soluble nutrients where they need to go.

[@magsfrags2020]

I started the 16 hour fast one week ago alongside walking a minimum of 10,000 steps and I already feel great. My skin is shining and I don’t need to power nap in the afternoon.

[@tonypittsburgh9]

COOL. I started the 16/8 4 days ago and on day 2 I noticed, I do not get tired at work around noon like I usually do. Not doing keto, but watching the carbs.

[@Hippy2021]

@@tonypittsburgh9 cool, keep it up Tony. I am on it since July last year. First couple months I started 16/8 then moved to 18/6, now daily 20/4, two meals a day. Am too thin to go further but want to try 36 hours. Really feel good and no.problems with hunger. Also no more craving food from outside. Cook at home eat at home, healthy and cost less.

[@chrislugo5838]

Thomas thank you for all you knowledge and help. You have helped me drop 115 lbs since I’ve been on keto. I went from 317-202. I got off a cpap machine and have been feeling incredible. You are so thorough and caring. Much appreciated :)

[@eraaj2899]

Chris Lugo how long did it take?

[@Chris_Wolfgram]

Yea' buddy ! Congrats on the new life :)

[@chrislugo5838]

Fish Chris thank you :)

[@susans8308]

@chris Lugo That is very awesome!

[@chrislugo5838]

Susan Sams thank you :)

[@ahoypolloi2980]

Fuuuuuuuck...i wish i watched this 40 fasts ago 🤦🏻‍♂️

[@ahoypolloi2980]

Amaya Jackson Good point by you! 👍🏻👍🏻

[@mrsprice3560]

LOL. 40 non-fasts ago. Same here. BPC seems to be the main reason I haven’t seen significant change in my weight. Think I can never truly fast. Zero discipline when it comes to BPC.

[@ahoypolloi2980]

Mrs Price I feel your pain. The best results I have had through keto has been, once i was fat adapted ( burning fat as fuel) I literally cut my fat intake in half. Kept my protein up and low carb (obv). I had the best fat loss results and I was not hungry. Burning more body fat, and only some dietary fat.

[@susans8308]

Yup..........

[@holdthemayo7836]

lol. Just cut out the BP coffee altogether. Don't drink your calories in a no nutrition drink. Enjoy black coffee or stevia sweetened coffee then break your fast with actual nutrition. Yeah, butter and mct oil give energy, but no nutrition.

[@SiimLand]

"With great flexibility comes great responsibility" So true. Even if you can get away with eating a bunch of junk doesn't mean you should do it.

[@Flash_1689]

A mistake I made Lot while doing intermittent fasting last year. But now that I added keto to it its kept me honest and I feel great.

[@foxiefair123]

Siim Land Exactly.

[@checkmateforever]

True but at the end of the day we gonna live life. We’re gonna enjoy food even if it’s junk.

[@jameswalters8155]

Find Out How To Lose Belly Fat 2 - 3 Inches Within 10 Days! And How To Lose Weight 7 - 12 Pounds in 7 Days. Welcome to => HootFat. Com

[@beoverwait]

I'm even more confused than I was before

[@Knaeben]

Me too

[@eduardorodriguez4899]

Queen of the Grandenites why? He was very clear explaining everything

[@beoverwait]

@@eduardorodriguez4899 because this keto thing is already confusing and now it sounds even more complicated

[@coffeelover2394]

Queen of the Grandenites can I help you clarify anything hon?😊

[@laurieblanchard1171]

I am too. The more I watch, I'm running across "do this, but don't do that" "eat this, but don't eat that" "if you do this and eat that, but too much, then this will happen..." Feels like there's a very narrow successful window for Keto and IF, and if you deter just a pinch then you will run everything or gain weight. It seems so complicated, time consuming and stressful... It doesn't seem practical for a regular person with family and life.

[@txgrandma3]

I also love the way you add the transcript in the notes. There is so much info in your videos that it's easy to forget something and we can go back over what we heard. Thanks!

[@John-ls6hz]

Thank you for this video helped me immensely..

[@water2wine1]

I have been at this for a year now. I have had coffee with cream every morning and eat nothing until 4 or 5pm. I have lost 45 lbs and do not gain. I would like to lose about 10 more but I am okay here. I am slim again.

[@alwaysmovingforward212]

water2wine1 that’s not fasting

[@NeKuFuRu]

You broke the fast with the cream already

[@afsalhamza5283]

First day of 16-8 fasting with caloric deficit diet - starting weight 107 kg

[@dwnwa1872]

How is it 2 weeks later

[@Gggeeoorrggee]

@@dwnwa1872 😂

[@GrifoStelle]

Still at it?

[@AlbertoDSalas]

3:02 "This mistake ends up killing so many people" ME: JESUS FU- "...'s progress" OH

[@LadyParris]

😂😂😂

[@sabrinamarie3094]

Killing their progress!

[@valentinaarevalotorres4859]

English be like:

[@andreaholmes180]

Lol had me too

[@nyleah411]

😂😂😂

[@basshunter69ffs]

Weight train while fasting. Omg its like you're just telling me what i WANT to hear. I am a skinny dude, been eating proper for a month (since i got my teeth fixed) and been working out for 2 weeks, my goal is to get buff and this is very encouraging. Thanks for all your great videos on Fasting and KETO.

[@yyaba2766]

Huh ...so why do u fast ????? If ur skinny?

[@anabolena2382]

Y yaba is for health reasons I am the same

[@ricksworlddereaux2397]

You a idiot, if you skinny, why in the hell you want fasting??? You need bulk up, put some Muscles on your skinny butt, fasting is only for people with a pottbelly or that got over 30% Body fat. 😱🇺🇸

[@saavyz]

@@ricksworlddereaux2397 ?

[@zerofuks416]

Fasting 12-14 hours... oatmeal with brown sugar and strawberries/almond milk every morning or peanut butter and toast Lost 100 lbs

[@user-qi9qu6xm9l]

can I ask what hours of the day you fast? Also, how many calories do you eat in a day? I also have a good amount of weight to lose

[@nooranoureldin421]

U did this for how many days?

[@edwinsantiago2336]

Don't eat sugar. Really bad for your body.

[@gracedemont768]

Soooo I can eat advocado toast

[@charlieclark2609]

Oh shit that's bad for you. Oatmeal and sugars are not keto

[@skigerald]

This is getting so complicated. There’s so many restrictions. IF was supposed to make losing weight easier but it’s not the case. It’s so frustrating!

[@KristopherWilliams_tahmson]

Justin Johnson, to be honest it doesn’t have to be this complicated. Just eat good foods and watch the results. If you’re gaining weight, maybe cut some things down or switch it up. We’re not NFL players here

[@arandomFabbe]

It's not always easy, but it's very rewarding!

[@RoqueExclusives]

In life if you do what’s easy, life will be difficult. If you do what’s difficult, life will be easy

[@gaboyisindahouse]

I think u don’t have to do ALL the rules and things he explained,i’m pretty sure it works different for each of us , he’s trying to explain what is best for us . And yeah it’s complicated but u don’t have to do all of that ,just try what’s the best for you goodluck✨✨

[@gabrielleolson4756]

If you're fasting 3 times a week, than after fasting just don't have carbs in your first meal. You can still have carbs with fat in the week, just not after fasting and it will help. This is how I took his video haha but he probably doesn't eat any carbs!

[@GabeCoolwater]

I started the "16:8 fasting" four days ago. I'm not being careful about what I eat within the 8h window: I'm just eating normally and we'll see how it goes. The 16h fasting is strangely easy. I expected to feel painfully hungry... but I feel nothing. And I'm not over eating during the 8h window.

[@ultraegovegeta5401]

I started the 16:8 window as well. Didn’t go great during the Superbowl but I’m right back on it. Feels great to not feel lethargic after a meal.

[@hodge996]

@@ultraegovegeta5401it’s been 1 year, How is it going for you???

[@hodge996]

How has your journey been? Are you still doing IF?

[@GabeCoolwater]

@@hodge996 Unfortunately, I had to stop, because after a few routine blood tests, I found out my ferritin level is extremely low...

[@theoneonly3711]

I like that fact that he highlights the importance of weight training when fasting regularly. I notice a difference in hormones and body composition with just 1 very short weight training session, unfortunately I don't do it weekly or regularly but I will start soon. Fasting is great and for someone like me as it helps so much because of the lack of inflammation due to my high blood glucose after certain carbs and meals (pre-diabetic). Thomas is a literal life saver and if anyone deserves their success, its certainly people like him who have the knowledge, will & experience to help others. Thank you Thomas! Good luck to everyone in their health & fitness journeys.

[@litrpgre-roll7929]

i started intermittent fasting yesterday and I was real excited. Now this video has terrified me that i will do something wrong and explode in weight gain. shit!

[@akilank693]

Exactly

[@geneamigh6048]

the longest i fasted was 16hr's. and im doing the keto.. i really enjoy your video's.

[@moonfish1967]

I'm 54 and have been doing 18 hour fasts for 40 days straight now. I prefer to fast from 2pm till 8am. It's definitely working for me. I love the empty feeing I now have in the evenings and do lots of walking plus pushups as well. I lost it from my waist in only 4 weeks. The added bonus of spending less time preparing, cooking, eating food and tidying up I also love. It's a win win as far as I can see. Good luck out there. 😎

[@jodyqureshi62]

Hour 19 of a 36 hour fast. It’s my first time fasting was going to break my fast with hard boiled eggs and am drinking water and black coffee during my fast

[@bdb528]

Hey Thomas, I honestly thought your Ad's on KZbin were bogus, but after putting in some time to research your work I realized I was completely wrong. Thank you for doing what you do. Cheers, Blake

[@Jon-bq5pd]

Dude thank you for being so thorough when explaining how to fast properly and for keeping the information free. Ive lost 30 pounds since i started using your methods. Thank you so much.

[@amys.8534]

Thanks for this one.....maintaining and struggling a teeny bit...needed this!!!

[@Spiral.Dynamics]

Bill Cosby Would she need to be apparently unconscious?

[@benjaminpazrosas2839]

So far so good, 3 weeks of intermittent fasting, 20-4. I'm over the initial hunger cravings.

[@sheilaelam1226]

Hi! I am going to have knee surgery at the end of July and my dr. wants me to lose 20 pounds before the surgery. I have been watching your videos and have learned so much and been really inspired! A big thank you for the help. I am 60, overweight by about 70 pounds and have blood sugar issues, high blood pressure and cholesterol. In just 3 weeks, my blood sugar has dropped and my blood pressure is 135/82. I am so excited to be on this wellness journey. Now, it's not just for my knee now. I want to continue afterward as well.

[@barbaravann5149]

I’ve been watching you thru my quest for better health. I turn 60 on 5/28 and I’m down 32 pounds but I feel like I’ve lost more. I just wanted to say thank you and also say how great you look! Love the science and your style. #healthyketo

[@heyheytaytay]

This couldn't have come out at a better time. Going to try a 24 hour fast this weekend. Already did 16 which felt great. Thank you, sir!

[@Gravelsis]

„You can be flexibel but you need to be disciplined“. So true

[@wilsonsclips_]

For anyone reading this as a cool tip. I just read a study where they investigated intermittent fasting with a low calorie ketogenic diet (500-800calories per day) and the participants (obese) lost 20+kg of fat in 4 months. They found their basal metabolic was NOT statistically significantly effected in any kind of negative way while following this protocol.

[@thenande]

Is a 4 month cycle the safest?

[@tammyngeno8325]

How long of a daily fast were they on

[@butywbrainz]

I really enjoyed my fasting experience and intermittent fast/feed. It helped me lose my last stubborn 15 lbs pregnancy weight.

[@retrograveproductions4175]

again THANK YOU for this video. Many mistakes are made especially on what to do when breaking a fast

[@franklin5615]

And yet plenty of people lose weight doing OMAD where they eat fats and carbs together.

[@icejumperke]

@Frank Lin - Exactly. So do I. Reason why I’m the 69th disliker. 😉

[@lorijohnson2322]

If breaking a fast with fat and protein, how long should you wait before eating carbs?

[@tammylay6029]

We have the same question. Hope we get an answer as I am confused.

[@victorianemi217]

Thanks for clarifying about bulletproof coffee. It never sounded right when people said it wouldn't break your fast. That many calories in one sitting definitely would 👌🏽

[@uploadvidz4490]

He said it would if you're not on keto

[@Cam-sl8ve]

It doesn't spike insulin, so, yes it breaks fast technically, but effectively no.

[@jonesy2892]

@@tjgiii1002 Technically black coffee does break your fast because it activates the liver. It won't kick you out of ketosis, but it does trigger digestive processes. Not sure why you think bulletproof coffee is garbage; it's just coffee with butter instead of cream. How is that garbage? I drink it every morning when I'm not fasting and it gets me through the day so I don't feel ravenous and want to cheat with snacks. Not garbage at all.

[@D1GItAL_CVTS]

Honestly, the biggest mistake is thinking that you can get away with just fasting, without paying any attention to your calories.

[@kellypinsent9388]

Absolutely… It’s like a mathematical equation if you take too much and it’s going to add up

[@Hrathen39]

@@kellypinsent9388 it's all math when it comes down to it. You just need to adjust to your BMR lowering as you lose weight and not have a lot of muscles. So weight train and count calories

[@jasonray8530]

WEALTH OF KNOWLEDGE... great job! Thank you sir.

[@jaywhite7333]

I started intermittent fasting just to help me get healthy. What I noticed more than anything else after not eating sugar & processed foods on daily basis were major mood swings & just feeling uncomfortable & sickly for about 2 weeks or more. The uncomfortableness only lasted about a week but the irritability or mood swings are tapering off slowly. Now when go to stand up there's no pain in my joints or knees & I seem to have a little more energy & most of all I feel better about my future & life in general....

[@ShelbyHM]

Timing of this is amazing - exactly what I've been struggling with this week!

[@a0958139706]

Keto and intermittent fasting is the best combination in my opinion

[@courtneychambers9214]

陳佳怡 I agree!

[@hanssmith8901]

Nope I disagree

[@hanssmith8901]

Keto made lose hair

[@hanssmith8901]

Whole plant based food plus intermittent fasting is more powerful

[@franklin5615]

You don't need to do keto to lose fat if you are fasting.

[@xino_z]

I think this explains why. I got fat to begin with. I loved fats and carbs together! (But not anymore!)

[@carlimarais1089]

Me too this is an eye opener

[@j.kaimori3848]

They aren't bad together generally but I'm thinking about pasta and you might be thinking of ice cream cones. The lower the sugar and higher the fibre and nutrients the better. It's specifically breaking the fast when all carbs are treated like sugar that it's worse. It could be different for you individually, but that's the general case.

[@SW-pm3ls]

Do tacos count?

[@xino_z]

J. Kaimori definitely both. Lol

[@xino_z]

S W absolutely!! Still keto even in the age of coronavirus

[@red-baitingswine8816]

I'm doing 3 20hr/wk and 1 48hr/mo, while also eating Zone Diet (1100-1200 cal/day, prot/fat/carb balanced) meals, plus 4 cups/day coffee with heavy cream when not fasting, and I seem to be losing about a lb a wk or more over time.

[@goose1775]

Just want to say thank you for all your videos...you have help me out so much started at 262 couldn't break 250 until I started watching your videos a week later after fasting I was at 239 and this is my biggest fear to actually gain weight . Once gain thank you am 44 year type 2 diabetic.

[@08daviep]

I've been fasting for 2 years 18:6. About 5 months ago I started eating hash browns with my eggs and bacon 💀💀 I gained 10 lbs and got acne. Needless to say, I cut that crap out

[@aishajaha5052]

Great video! Thanks for addressing some really key points where Fasting, Fast breaking, Keto, and integrating Carbs, is concerned.

[@ruandelange9185]

I did I.F. combined with daily cardio and weight training. Lost 18kg in 4 months 👏🏻, only started seeing results after 2 months though

[@zee-zm1io]

Dankie, this was helpful. I’m getting despondent after a month.

[@ruandelange9185]

Zethu, I completely changed my approach again though. The moment I stopped IF, I gained weight again. Go check out Greg Doucette on YT! He changed the way I saw food. I've been able to keep the weight off for months now using his suggestions.

[@zee-zm1io]

@@ruandelange9185 thank you I will check his content out as well

[@negvey]

these pro tips are so good, glad I found this dude

[@khoojunfei6364]

First 2 days - 1 meal 1 days Third days - 1 meal 1 day but green vege only . Forth and fifth days - no food at all..only water And I don’t know why I feel no hungry now.. My headache is gone and I feel so relax

[@staceykersting705]

I'd love some meal examples along with this info...love vegies, but they DO have net carbs.

[@belaistbela]

Look at those net carbs very closely, you could eat about a whole kilogram of keto friendly veggies before hitting 20 net carbs but only 75 grams of rice. And if you surpass 20 carbs while eating broccoli it's not a bad thing per se, Dr Berg recommends to don't bother with veggie carbs at all.

[@Techno.Belgium]

People should stop worrying about carbs in veggies. Just avoid the big nono's like potatoes, grains, ... and eat what you want if it comes to veggies.

[@annamaria1972]

@@belaistbela eat your veggies at your second meal and keep it simple with lean protein when breaking your fast.

[@2bhonest254]

I lost 35 kg because of your guidance on KZbin Thankyou sir

[@karlamaria8208]

This was the best video I’ve seen in years.... I had this questions in the back of my mind forever! Thankyou

[@MarriageMindfulness]

Wow, wow, wow!!!!! This is EXACTLY what I needed. Thanks so much for all this info.

[@saadsohail2906]

Listening when already as a muslim i am on fasting in the month of Ramadan

[@youneszeddam6244]

Me too

[@mebarkiimad8999]

Well if you're eating what your family is randomly cooking, you won't get any benefits.

[@24kKarl]

Hopefully this doesn’t get lost in the comments. I’ve heard what you said before, not to combine carbs with fats. I have confusion about what I can eat with carbs. For instance, should I eat a handful of power greens (spinach, kale, red chard), broccoli, and 4 eggs? Does it matter what kind of carbs/fats you combine? Thanks for all your videos and info!

[@warrenhooley9427]

I would appreciate the answer to this line of questioning as well. Would a fat/protein meal be strictly avocados, oils, nuts and meat as an example? And then a Carb/protein meal would be rice, chicken, and vegetables? Or can vegetable type carbs be included in the Fat/protein meal as well?

[@AsteriETERNAL]

For the purpose of food combining, can you give a list of foods you consider fats and those that are considered carbs, please? 🙏

[@AsteriETERNAL]

👍

[@DepDawg]

Asteri ETERNAL Beef, poultry, pork, lamb, fish, broth, eggs, and shellfish are your protein sources (unless you are vegetarian). However, oysters have 1 carb each, and fish like mackerel, sardines, eel, and yellowtail are fatty, and meat like ribeye, ribs, and some lamb cuts are quite fatty. So when breaking your fast, stick to simple meals. 2 items - fatty meat/fish,eggs, or lean meat/fish, eggs and produce. If you’re having fatty cuts, avoid carbs. If you’re having carby cuts, avoid fat. Then you don’t need to be looking up macros. Dairy is carby, with the exception of heavy whipping cream. Cheese can be both carby, fatty, and high protein, so not the best choice for breaking a fast. Veggies and fruits are generally carby, with small exceptions like cucumbers, zucchini, mushrooms, lemon, asparagus, so avoid veggies/fruits for breaking a fast, unless you’re having lean proteins like salmon, beef filet, pork loin, or poultry breasts.

[@YeshuaKingMessiah]

XootrFoot cheese is not carby. Its got maybe 1/2g. Its a great highfat, protein source tho. Eggs are also great highfat protein, 1/2g carb per egg.

[@Big_AlMC]

Use your fucking brain. Want me to tie your shoes and brush your teeth for you?

[@VanGoWanderlust]

I’ve been diabetic for years and this concept of insulin blocking fat loss is mind blowing, especially the high insulin spike after a fast. I’ve been struggling with low carb and keto for years with no success, until I understood this and I think it was your videos that made that point the strongest. Thank you.

[@justlauren3253]

You were able to lose weight once you stopped consuming carbs with fat?

[@passdasalt]

Intermittent fasting sounded doable, but now I'm supposed to eat right, exercise, and quit drinking? Geez, next I suppose you're gonna want me to give up smoking too. This better be worth it.

[@dwnwa1872]

How'd it go, did you stick to it ?

[@stephaniemorrissey5114]

😅😅

[@mindspray8164]

if eggs (fat & protein) and bacon (fat + protein) were good, and steak (protein) and veggies (carbs), would veggies (carbs) and eggs (fat and protein) or veggies (carbs) and bacon (fat + protein) be bad? or do you just mean heavy carbs from like bread and sweet potato

[@carsandtequila]

Yes, it seems there is no way to find foods that won't mix fat and carb. I need an answer to this question as well.

[@chandracurtis6269]

I like avocado toast and wondering now if this is a no-no.

[@parkerflop]

Bread is a no no

[@arwandizumab]

Thank you, thank you, thank you Gracias Really helpful In this journey. The right amount of science and the right amount of experience!! Will continue till the end!! Always thankful!

[@lephlester8308]

Doooood! This makes so much sense! Thank you. I've been IF for almost 3 weeks (keto on and off for too long to mention) and couldn't make sense of why I lost 12lbs (water) the first 2 weeks and then gained a lb and feel bloated. I'm clean keto, but I know I'm not eating enough! Under 900 calories a day. Not on purpose, just not hungry. I did an extended 43 hour fast and nothing happened. So I quickly increased my calories. I alternate between 18:6 and 20:4, but 20:4 seems to be my sweet spot. I've also been walking 4 miles every morning. So the stall wasn't making sense. I had no idea to separate my carbs and fats!!! Keto combines them. Great information!!!

[@abss541]

I needed this🥺, I've been doing 20:4 for 2 weeks now and I have been working out every day, eating healthy and I've seen no results. I really needed this and thank you

[@celiaguillen7338]

ive been doing it for 1 month with no results .... did you change anything?

[@abss541]

@@celiaguillen7338 I've actually stopped doing it bow and gone back to regular eating patterns and exercise x

[@sincerely.salima]

I’ve never watched a video that explains this so well!

[@ampaymedina]

You explain everything so clear and good. Great work! Could i ask you for a video about vegan intermittent fasting? Or maybe some examples of what carb or fat meal i can eat to break a fast after 16hours. I officially don’t eat meat as protein. Thanks so much x

[@namasteayla]

Ampay Medina so many people need this

[@dannette2228]

I need this too

[@Rockman-4]

Vegan needs to eat coconut’s skin to get enough daily calories.

[@kimkimkimkimmie]

This is allll so true! Carbs are my weakness!🤦🏽‍♀️ thank you for sharing☺️♥️

[@ThomasDeLauerOfficial]

You're welcome!

[@lovekindness5637]

kimkimkimkimmie' carbs are devil” they sit down in the belly.👎🏾😩

[@kimkimkimkimmie]

Thomas DeLauer ♥️

[@kimkimkimkimmie]

Belinda Brandon 😂😂😂😂 it literally is!☺️

[@Discerner1999]

kimkimkimkimmie' From everything I’ve read, if one eats a lot of carbs they will be hungry for more carbs every few hours. I lost 60 pounds or so a couple years back by eating higher amounts of protein i.e. tuna, smoked oysters and salmon. I stopped eating processed junk like bread, chips, sodas etc.. The more natural the food the better it is for us. Recently I’ve started eating a more vegetarian type of ‘diet’ while still enjoying some eggs and cheese and cottage cheese. I’m researching eating Living Foods also. Also doing I.F. and OMAD ‘one meal a day along with breathing exercises ‘WHM’ and mediation, walking and cold water therapy.

[@m.a.2169]

Life saver. Thank you for all the backed up information you put into all your videos.

[@ThomasDeLauerOfficial]

You're welcome!

[@1Ma9iN8tive]

1) calling out my own bs. I know better re rule one - nutrition combinations matter ... don’t break a fast with carbs and fat. 2) I stuffed up fasting too long at less than best caloric balance - must increase calories 50 calories per week to bring up my caloric levels... 3) I’m good re bullet coffee and fasting ... 4) don’t fast every day 5) I think I’ve been malnutritioning in my fasts ... best I review my programme and up my nutrient levels ...this is a big one. I noticed my belly fat hasn’t been shifting for a year now gotta clean up my discipline 6) I don’t weight train ... I’ve noticed my musculature atrophy over the 3 years I’ve been fasting ...damn it ... I must get in that gym ... covid lockdowns allowing This was singularly the biggest message I needed right now Re-evaluating now

[@shakydolphin4125]

Thomas, I can't thank you enough for your videos.

[@MercadoAldrich]

Thanks again, Sir Thomas! Great insight! God bless.

[@chetna8817]

Thomas is just tooooo good!!!! I love his videos!! ❤Bless you 🙏

[@dgoodson06]

Week one of alternate day fasting, down 5.4 pounds. On to week two!

[@txgrandma3]

I really needed this info. Your videos keep getting better and more helpful. Thanks for sharing!

[@ChuckyBrideHobita]

Wow wow wow I love this guy all day everyday. Thank you ❤️ for all these informations.

[@ryanriley3949]

This guy changed my life easy to Follow amazing advice and well has the key to successful maintainable diets and lifestyle .

[@Ordinaryperson1986]

Thanks bro.. i am indebted to you for bringing back my life.. because of implementing your tips in life i trimmed my weight from 100kg to 80 kg in last 3 months.... love you...

[@abeermowafy678]

Great info! You really enlightened me and drastically changed how I viewed IF. Thank you so much.

[@iSleepDoc]

Hundred thumbs up Mat!! Great video but would like to request if you can make a video about “Ideal food to break your fast”. Thanks

[@freshstrt3140]

Search his videos, he's made one already!

[@LuLu-wz8og]

Thank you so much for your videos, just started doing OMAD & I was dropping then I had a “cheat” day and gained 5 lbs back . Consumed more calories those 2 days. I was stumped cause it was still the one meal & a bit discouraged but thanks to this video I got the answers I needed . THANK YOU !!!!

[@AmandaMatral]

Loving these videos. Have never really had much success with the IF, and now I know why. Time to hit the gym!

[@tiffanyjade6024]

Excellent info. I wish I knew this 2 years ago! lol Glad I learned it now. Thank you!

[@nickma71]

I wish we were not told to eat many meals a day of low fat high carb diet because its good for your heart and ramps up metabolism. When in fact, the opposite is true.

[@ItsLuisRosado]

When you lose everything, even daily meals, you realize you need nothing to live

[@chrisbell6471]

Awesome tip!!! I do 16/8 and I will try breaking my fast with a keto meal (hopefully this may trend me into going full keto)

[@Benev0lent1]

Thomas, you’re always my go to expert for IF education. Thank you! Keep it up.

[@Rochellemarieschwab]

i love your videos- my question is when i break my fast can i have salad with a piece of chicken? it’s a grilled thigh and a romaine salad with olive oil

[@staceykersting705]

That's one of my 'go to' meals

[@shosho65]

Hi, my question is: can I change the time of fasting every other day? my work schedule is not the same every day, which means my lunch breaks are not always at the same time. my eating window can be 12..-20.00 one day and 11.00- 19.00 the other. Is that ok?

[@Jpanda16]

Based on what I've seen from his videos what matters most is your non feeding window times. There's different benefits for 8, 12, 16, 24 hours of not eating. So basically yes if you fast after noon one day and fast after 3pm the next that should be fine. As long as your getting in that 12-16 hours of fasting, it doesn't matter what time of day it is or how long your previous window was. And he also says you should learn to listen to your body. Don't eat just because its "lunch time" or because you're bored. But also drink water and eat if you're truly hungry.

[@HotRefuse]

I'm blown away by my results from doing Keto + intermittent fasting!

[@Carlos-fv2fm]

This video sums up entire 10 years of youtube weight loss industry Even the best specialist, experts he interviewed are so ambivalent, people can't find any sense in these. Here you can find everything you need

[@Justinbowling1]

I've always wondered, if you made a list of all the "do's & dont's" ..How many rules would there be? And how many categories? Men Women Fat loss Muscle gain Already athletic Overweight trying 4 normal Normal trying 4 shredded Long term goal Max result in Min time goals

[@Justinbowling1]

I can't memorize a 100 videos, each 10 minutes that total 1,000 hours. But I could memorize a list of 30-50 rules specifically for 30+ age males , overweight, and trying to get down to 10% body fat

[@ThomasDeLauerOfficial]

I don't even want to know that answer

[@ybe7011]

Don't worry about sounding like a broken record, every time you say it it's like I just heard it! 🤜🤛

[@gaberatata7156]

Lol right

[@semasariyildiz4346]

Great video and information, thank you. I continue with corrected retries.

[@covers2343]

In class we were talking about our new year resolution and I said to lose weight and my teacher just laughed and said that it wouldn't happen, take that teacher I have lost 5 pounds and I am still going because I love the discipline

[@Cece-cares]

Why is my belly swelling from the fasting, it sometimes hurts even when I’m not hungry, I’ve been doing this for a week

[@nickma71]

I break my fast with bulletproof coffee. I only learned of the drink a few weeks ago. I do intermittent fasting. I decided to start breaking it with the coffee instead of Fruit Loops, chips, or a sandwich. I am ramping up my effort for abs at 46. I have been consuming more spinach and avocado from Dr. Berg's channel. My protein intake will be meal number 2 in the evening with the potassium vegetables. I found your channel from Dr Berg. Thank you for the information.

[@jasonhurst8599]

Hey good luck in your pursuit of abs. I turn 60 in October and I'm working on getting a six pack (No, not from Budweiser lol - I don't drink) for the 1st time ever. Btw I make a delicious chunky avocado salsa that is great with an omelette - 6 - 8 Grape Tomatoes 1 thin slice sweet onion chopped 1 Avocado cubed Juice of 1/2 Lime Pink Himalayan Salt & Black Pepper to taste. Pur all ingredients in a food processor ( I use the Ninja master prep pro's little container), pulse until well mixed but not smooth.

[@1Amayhew]

So if you are doing OMAD, how are you Not supposed to mix carbs and fat together to break the fast?

[@CrimsonDeathBed]

Adam Mayhew I think the smart thing to do would you be like Thomas says when braking a 24 hour fast, small meal of protein and carbs or just carbs or just protein, wait about an hour hour and a half and then have a regular meal and you can avoid that insulin sensitivity if you combine your fats and carbs

[@sunkat76]

protein and fat and minimal carbs (e.g 6oz steak topped with 20g melted cheese and small a green salad 2oz of arugula)

[@tulinbeyduz920]

I do 24 30 hour fast and eat chicken curry rice .. no worries . I haven't put on weight

[@FoxyPax408]

I didn't realize I was fasting until my mom told me I do similar things when fasting

[@geryberry23133]

thanks so much for the great content! just what I needed. really appreciate it!

[@shaunalger905]

thanks True Fiction for the summary and video times. PERFECTLY DONE

[@hopewithacup1336]

Good afternoon Thomas, thank you for all the information. I recently started following your videos and find them easy to understand and the concepts are logical and easy to implement. My question for you is.... does adding cinnamon about an hour prior to breaking a fast help stop or reduce the insulin response? I am new to IF and I started keto eating in July of 2019 and am looking to bettering my results. Thank you!

[@lightbeingpontifex]

yes,,

[@wrappedtv7142]

hi sir, im on 23hrs fasting and 1 hr eating, since march 3, 130.3kg and then now my current weight is 118.7kg, i only eat chicken and broccoli everyday

[@dirtycommtroop]

I've been mountain biking like crazy, doing strict IF, and a very low carb diet. All I've been losing is water weight.

[@JohnSmith-ul7gl]

Derek K The most important thing you can do to ensure you lose body mass, no matter who you are, is eat less than the amount of calories your body burns everyday. If you do that, you will lose mass, it’s a simple law of thermodynamics. I recommend calorie counting, and using an online calculator to find out approximately how many calories your body is burning daily :) To ensure the mass you lose is mostly from fat and not muscle, the muscles need to be exercised and you need protein. So less cardio, more weight lifting focusing on muscle stress. In a caloric deficit, essentially any exercise that doesn’t actively help muscle retention (ex. weight training) is just going to burn more body mass from both fat and muscle. Hope this comment doesn’t sound preachy, just trying to help - I recently got into this and have lost 40 pounds this year and am just hopeful for everybody else in the world trying to get healthier. Best wishes :)

[@dirtycommtroop]

Thank you, John!

[@lifewithyvetteand4babies704]

Soooo good to know... I just been gaining 😞

[@illegallyblonde232]

THIS just answered my questions... thank you!

[@NeoArmstrongJetArmstrongCannon]

As someone who's underweight but still want the health benefits of fasting, I see this as an absolute win.