Ketosis: When to Eat Carbs- Ketogenic Diet | Thomas DeLauer

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When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing & Cheat Meals… On average, the body can only store about enough glycogen for 2 hours-worth of exercise. In ketosis, glucose is not being used by the brain so it goes directly to your muscles. Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis. Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is great for those training heavy.
Excerpt from the Ketogenic Diet book, published by Lyle McDonald:
“The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.”
Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two.
Study 1: The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up:
Half of the participants ate low-carb (20% of calories from carbs) for 6 months.
The other half ate high-carb (55% of calories from carbs) for 6 months. On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work. What was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it.
Link: www.sciencedirect.com/science/...
Study 2: In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4.
They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much.
Link: www.meandmydiabetes.com/2011/0...
Study 3: A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis - took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in a row. They did a half Iditarod distance, going around the same 100 mile loop every day for five days in a row. He fed the dogs a high fat, moderate protein, low carb diet. He measured muscle glycogen in the dogs before they started. At the end of five days, he did muscle biopsies on the dogs again. That’s after racing 100 miles a day, pulling a sled, being fed adequate calories in a low carb, moderate protein, high-fat diet. At the end of five days, they had more glycogen in their muscles than they did when they started. Their muscle cells were sucking up every little bit of what they could find and putting it right back in the muscle as glycogen. And doing it much more efficiently than when they were fed a high carb diet.
Link: www.meandmydiabetes.com/2011/0...
Synovial Fluid/Cartilage: Rice, potatoes, sweet potatoes, pumpkin or other starchy vegetables are preferable - Proteoglycans are essential for forming cartilage and bone and are a combination of protein and glucose. So starch and protein are essential for good bone formation.
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[@ThomasDeLauerOfficial]

Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/

[@sarahklein4519]

This is what i have always felt. I use strips for Urine to check and lets say Plum Season it is and really i love Plums and i was on Ketosis and yes went out but quickly went back up to Purple and been in deep Ketosis .

[@Dangarangg]

After surviving stomach cancer (HDGC) which resulted in a total gastrectomy - watching your videos and going to a Keto diet helped me reach my goal of finishing an Ironman 70.3 without a stomach. Our bodies are pretty amazing and adaptable. Thanks for creating these great videos!

[@TreasureForeverOfficial]

Wow congratulations!

[@missa6004]

Amazing

[@evasmith9970]

@@laurenmcdonald5512 clicking your link took me somewhere that looks like a scam.

[@brunosco]

Eva Smith Reported as spam and her (? Might be a fake identity) comment disappeared (at least on my screen).

[@evasmith9970]

@@brunosco it only disappeared from my screen just now, that I also reported it. So is still visible for everyone else.

[@SoyInmortal1]

I went 6 weeks deep into ketosis. One random day i ate well like all other days. But i was still starving and feeling extremely exhausted. Had some carbs, and it was like my battery was recharged to 100%. I immediately went back to keto and feeling great. 31 pounds and counting so far. In 7 weeks 🙌

[@kittensmitten3287]

What kind of carbs did you have?

[@SoyInmortal1]

@@kittensmitten3287 im sure it was a dirty cheat meal. I can guarantee they weren’t clean carbs.

[@kittensmitten3287]

@@SoyInmortal1 okay just wondering. I'm going on vacay and might have carbs but don't wanna die lol. If it didn't do much to you, I might be ok. It's nothing crazy I'll be having

[@SoyInmortal1]

@@kittensmitten3287 😂 im sure you won’t die. Im currently doing 6/1 keto. I cheat one day out of the week (doesn’t kick me out of ketosis since im fat adapted) i eat whatever i want and don’t get any crazy effects other than abnormal bowel movements. But nothing crazy

[@seanknight9808]

I tried starting the keto diet a few days ago. Last couple days I thought I was going to die, and on top of that I was depressed. Had no energy and felt weak with a headache. I had a piece of cheesecake and felt my normal self again an hour or two later. I may try this again, but I will act as if I am sick with the flu and stay home and not go to the gym or anything else, because that is how you feel-you have the keto flu while transitioning.

[@Jacob011]

Dude, you seriously have much more detailed explanations then any doctor out there!

[@sonanderson6351]

Jacob011 seriously, that’s not the case. A doctor can give you a much more detailed explanation. Have you ever asked any?

[@forever6606]

Excluding Dr berg😊

[@lash570]

Christian Aid how much detail do you. Need

[@jonathanhadley2555]

@David R So do you know of many Drs advocating a Keto diet?!

[@colecole3352]

@@sonanderson6351 He may not but I have and 9 out of 10 have no idea about nutrition.

[@donnariddle6182]

"Don't make it a cheat meal; make it a re-feed meal." That makes sense. Thank you! God bless!

[@onurshenol]

1:36 expectations at first week in the gym. 2:00 me after 2 months .

[@djung9064]

LOL

[@angelos7]

😂😂

[@rainstorm3275]

loool

[@jomon723]

Secret Help and No Secret Help"

[@GoochMuncher6969]

Natty life lol

[@umsrum]

This past weekend I actually ate some carbs not a whole lot just here and there when I was out with my girlfriends on a girls trip and some wine as well. Like more then then allowed. I found that I bounced right back into ketosis on the Monday without any ishue. it makes me feel good to know that when there is a special occasions I can enjoy it without ruining everything

[@glendacooper2100]

Whenever I am doing Keto, I can feel the glucose rush when I eat carbs.

[@mohamedalshabir8735]

Insulin sensitivity

[@scotthemmis4307]

Me too

[@Armored11]

When I eat some fruit like watermelon or some double fiber bread with a table spoon of raw honey as a cheat meal after 2 weeks of keto, the taste of the fruit is like fruit from heaven. My heart rate begins to rise, my face starts getting warm. I can feel some odd warm sensation that radiates throughout my body. Who would have thought that fruit could be a hindrance to fat loss. 😑

[@danilejai7801]

I feel it too. I tried to explain this sensation to someone that is not keto and they looked st me like I’m crazy

[@Armored11]

@Universal Law Well, I'm down to a six pack, so I should be at about 10 percent body fat. When a person tries to go down further it becomes very difficult. The body will resist losing anymore. That's when drastic measures are taken to tap into more body fat. One thing for sure, physical performance suffers greatly while on keto. Yesterday, I went hiking on a 9 mile trail. The trail continued down a mountain so coming back up was trial by fire. It was 94 degrees, I had a lot of water but my muscles were completely depleted of glycogen. Suddenly at the last two mile mark I began cramping in my legs. Tremendous exhaustion came over me. I had an overwhelming urge to just lay down and go to sleep. I took nothing to eat because I was doing fasted cardio while on keto. I developed an electrolyte imbalance because keto makes the kidneys flush out excess water and along with it goes the sodium. The last mile I was almost crawling. If I had to do one more mile I think It would have become a medical emergency. When I finally made it out i drank two Gatorades with extra salt in it, I started getting my energy back. People doing keto take a lesson from my experience. If you do fasted cardio while on keto just do about 20-30 min and listen to your body. Dont attempt any marathons, you wont fare well. Keto hinders performance but it's a good tool for dropping body fat.

[@Celuu-PT]

Keto diet sagnificantly changed my way of life. Including my mental illness. The first week sucked but I really enjoy this diet.

[@empress_highpriestess3307]

could you speak to the mental health benefits ..specifically and how was the beginning period

[@4406bbldb]

Right, at 71 my mind was so scattered i was sure one of those brain diseases had me. This low carb life fixed that and knocked off about 30lb in 3 months. Its pretty bad What a cup cake overdose can do to me. Follow the fun.

[@S1RLANC3]

Same. I sleep better, feel better, feel truly happy for the first time in years, and even my skin condition has gone away after 3+ years of the doctors telling me that only creams can make it slightly better. Right, those creams are now in the trash.

[@ericgalindo4439]

I thought the keto flu was going to kill me. I did drop about 60 lbs in 6 months.

[@joemann7971]

mental illness? My wife and I was doing keto. She suffers from bipolar disorder. I do hope that this could help her with her bipolar. I haven't seen any research on mental illness but when I heard that keto was used to help people with seizures and many of the medications for bipolar derived from seizure medication, I do hope it does help her out.

[@cdk31714]

Since doing Keto for off and on for about 14 yrs this makes absolute sense ...your body needs carbohydrates just as much as protein..but eating a lower carb with higher protein minimizes the insulin spike...I always felt that if you can get in Ketosis and get knocked out of Ketosis you can always get back in Ketosis...it’s not so much about Ketosis...it’s about monitoring you intake to fuel your body and maintain optimal performance for your daily habits

[@boolanny]

i add more carbs on my heavy leg day thats it seems to work for me, i was 440lbs now 260 and falling

[@TheMesoPeaks]

I've lost 20 pounds in a month and this is my second refeed. I think refeed is fine to do on a Ketogenic Diet. Personally, I'd suggest doing it once every two weeks if you hit your weight plateau or if you're tired of eating the same thing over and over again. I was about 164 when I did a refeed and after a week I'm down to 160 so refeed won't really hurt your weight loss progress at all. As a matter of fact, it will maximize your weight loss even more imo.

[@carolmiller5713]

Why eat the same thing? There's so much to eat on keto - and I'm vegetarian. It's practically the same thing I've always eaten except more cheese, eggs & oil. Check out some of the keto cooking channels on YT.

[@1HeatWalk]

I get 25-50 grams of carbs from fruits and vegetables daily. Will this kick me out of ketosis? I prefer eating fruits and vegetables daily than wait 2 weeks for a re-feed.

[@sb416]

@@1HeatWalkyou can eat blackberries and strawberries coconut don’t eat any others if you want to stay in ketosis

[@teddy_seymour]

Thanks for clearing up the talk about carbs on keto!

[@ellenka22]

Thomas this video is a gem for me. You answered my question (that I've been wondering) about getting out of ketosis and what or how my body would react. Also, when you mentioned the joint pain, etc., it was like a light bulb going off!! I thought I was doing something wrong but I think that my body just a "break" from ketosis. I've been in ketosis for about 6 to 7 months now. THANK YOU for all your educational/informative videos!!!

[@bobdonovan34]

Answer begins at 6:50 - important info at 7:45 ... won't be the answer you were hoping for ..

[@chelseymay6917]

Bob Donovan goes on forever lmao

[@Bukky_O]

Thanks...i find myself scrolling down for comments like this on his videos

[@user-qv3xs6eg2j]

Every body is different he says... he cant tell you when to refeed because that is for everyone different. So yes it is the answer i assumed he would give

[@kryptokonscious]

still no pizza... just beans

[@michaelcavanaugh]

Yeah this guy just rambles on I don’t think I’m really learnering anything from how he presents info

[@amandac3658]

This is amazing. It explains why I recently got back on carbs after months of LCHF and I feel so much better and so much more energy. The carbs also haven’t really turned into fat for me and I’ve been having low GI starch. Gonna watch my body and do this refreshing thing more often. Should have done this earlier no wonder I was constantly out of energy.

[@justinc2167]

I like your channel the most among all fitness KZbin guru. No cussing. Just simple, sincere known facts from the researches & personal experiences. Thank you for keeping it simple & plain.

[@ThomasDeLauerOfficial]

Justin Chung thank you for tuning in!!

[@jodithornton2977]

Justin Chung n

[@jerevickers7883]

@@Ediblesrgood what would it mean to you if he were gay and had a crush on Thomas? What does that do to shape your day? Just because he appreciates & shows gratitude to Thomas does not make him gay. If that's how you think, you may want to ask yourself about your own sexuality.

[@rosllow]

Thanks so much for the research! I want to be an RN, and I really appreciate how in depth you go. I started Keto and your motivation is contagious.

[@getrealbutthead]

Thanks for explaining when to do a carbohydrate re-feed meal. As a physiatrist, I have a difficult time teaching a patient on a low-carb diet the difference between feeding the body when it needs a small-carb feeding versus feeding the body because the patient has an emotional carb-craving.

[@bradellison1345]

The deflation in my muscles is what caused me to fall off the keto diet the first time. Sure I was losing weight, but I did not like how weak I felt, so I turned to carbs and it got out of hand and I fell back into old habits. I am doing keto again now and so far so good, but related to this video.

[@marvintanjose2109]

Was in a carb cycling diet during my contest prep. Helped to understand a whole lot

[@playhardworkoutharder330]

I added a little bit of carbs from oats before my workouts and it really helped me get through my hard training and I still feel and see results. Eating only fat and protein my other 2 meals works pretty great! I felt totally depleted when not having any carbs at all before working out, and yes I tried for at least a month, but I never really got used to the no carb. I just looked so flat and my strength went down significantly. Whatever works! 💪

[@eivindgjengstjohansen9625]

Is a glass of chocolate milk both as pre and post workout okay?

[@tamarap387]

Finally...the answer to what I was looking for! Thank you for this explanation!

[@abrahizzzle]

I've been doing IF and on a keto diet for a few weeks now. This week I started back at the gym with intense heavy lifting. I started to feel 'stale' as you put it. I was draggin ass and had no energy. I know it's horrible but I went out last night, had several of my keto cocktails (tequila and tonic) and while intoxicated I caved and ate a burger with bread and a few fries. Yikes. But I woke up early and not hungover and so alert and energized after a week of dragging ass. This video made me realize hitting intense heavy lifting this week while on keto probably made me feel stale. Now back to fasting and keto and I'll eat carbs (healthier low GI) when I feel the need. Thanks Tom

[@SiimLand]

You only need to deplete your liver glycogen to start producing ketones. This can happen with 20-24 hours already. If you eat a low carb meal prior to that you'll get into ketosis faster

[@RexStx]

Siim Land you can also take exogenous ketones to induce ketosis.

[@bradygolden5232]

RE1SPECT1WALK no more than 5% of your calories should come from carbs. Once you’re in ketosis you can creep them up and once you’re producing less ketones, you know your personal limit. Personally, I just use the 5% rule. It’s more simple. I eat 2300 calories a day and stay under 25 grams of net carbs and I’m fine.

[@cholkymilkmirage4984]

happens in 15-18 with a hard dry fast. You hit keto flu sortof but if you sleep into it you wake up fin roasting fat.

[@felixrolls6016]

No! If you takee additional ketones you will actually enter ketosis slower. Your body produces them if he needs them for energy, if you put them in your system from the outside the production will slow down. Kind of the same concept as the shrinkage of your balls because of taking steroids.

[@ronaldbear1]

Siim Land ii

[@pamelatxrunnergirllockhart8778]

Thank you Thomas!! I’m a ultramarathon runner and this was very helpful.

[@Nai-09]

this makes much more sense the 2nd time around since i took a week off of my keto diet while on vacation. i was wondering why i bounced back so quick, because i literally had an entire bag of baked goods to myself. lol 3 months in but i still love bread.

[@dawnheim4418]

I’d like you to know that your presentation of the info you offered in this video was very well done! Seamless, easily digestible, (no pun intended lol) and thorough. Much appreciated! Thank you

[@dontbeadrone]

The liver vs muscle glycogen relationship to Ketosis was gold. Thanks!

[@stevewildeagle965]

Just before bed is best.😱 Never did Keto, but used intermittent fasting and exercise to drastically change my appearance and body shape. 4 months doing it, I dropped nearly 3 stones 38" waste to 32", now have that V shape. Still eat healthy, no bread potatoes or pasta and have gained allot in muscle.💪🏼👍🏻

[@charmkrystel5245]

This is happening to me now. Thank you for this video 🙏🏻🙌🏻

[@carolmiller5713]

So glad I found Thomas! I like science & facts before putting something in my body. I'm 40 yrs vegetarian, 3 months on keto (so pescatarian now). I feel great, lost some covid pounds and recent lab work proves the effectiveness - I was borderline pre-diabetic. I wasn't used to all the fat but makes sense without carbs - that I don't miss at all - and my skin looks better too!

[@av3niche715]

Top video as always;) Thank you. Please make a list for your perfect go-to carbs. "Performance-enhancing", low-GI options, optimal for training, or to fill that 30-50g, daily target. Thanks again bro. Big respect, from London, UK.

[@dankross7496]

Awesome video Thomas. Good call on just listening to your body instead of following a calender!

[@ThomasDeLauerOfficial]

Dan Kross thank you for watching!

[@whatthefingA]

I love the honesty, Thomas! :)

[@georgevigil7001]

Been watching your videos for 11 days and started on OMAD KETO on day 1 and you are CHANGING MY LIFE!!! Thanks for everything you're doing to help us!

[@IHeartWRX]

Great info! Thank you

[@ThomasDeLauerOfficial]

kslatt85 thank you for tuning in!

[@nailezoupani]

No thanks, I wont go back to eating carbs...I do 75% fats, 15% protein and 10% carbs (non starchy veggies)...works for me. I am now down to 8% body fat and have shed 55kg.. i never feel weak, and i definitely do not have any inflammation. I feel great all of the time..

[@liamd743]

naile zoupani hey if your a female no way you are 8% bodyfat. 15% is shredded for a woman

[@nailezoupani]

did a dexa scan...and i am 8%

[@nailezoupani]

Essential fat for women is round 8-10% compared to 2% for men. Why the difference? Women have more fat in breast tissue and the area surrounding the uterus. This level of body fat is not considered safe, or healthy for women who will be unable to menstruate. Striations of muscle, separation between muscles, clear vascularity are all noticeable at this level.

[@UntakenNick]

You only need to refill your muscle glycogen if you workout, you can go indefinitely without carbs as long you don't make intense anaerobic exercise. Still, 8% body fat for a woman is extremely unhealthy (and unesthetic).

[@jbfitness3056]

+naile zoupani Great job Naile, not sure why people are focused on the % - regardless, you worked hard and congrats!

[@Caleb-qf7sw]

That was a great video! I felt like I should carb up from time to time and this explains it really well.

[@emelineemeline9114]

This is the only nutrition and fitness channel on YT with content I can fully comprehend. Thank you so much, your videos have made a significant impact in my life. It's helped me improve my relationship with carbs and set attainable fitness goals for the upcoming year.

[@health-gadgets]

Good one man, I think cheat meals are perfectly ok - this makes dieting sustainable. It's just about doing it STRATEGICALLY and not just eating a fuck load of ice cream for the fun of it lol.

[@surshot56]

The Stoic Body love your name.

[@Mz_O]

The Stoic Body good to leave it to a specific day too It's a nice way to stay on track

[@rptkflable]

Scyn bear you're an ignorant dumbfuck to say ice cream is full fat. read the nutrition tag, moron.

[@emilijacenic6679]

Great video content! Apologies for butting in, I would love your thoughts. Have you heard the talk about - Dinanlinson Elegant Figure Approach (just google it)? It is an awesome one of a kind guide for uncovering the secrets behind a highly effective low carb diet minus the hard work. Ive heard some amazing things about it and my old buddy Taylor got amazing success with it.

[@chrismoore1372]

Yea no sugar at all in it bruh :o :p

[@runecscapeman]

Be flexible. That’s what I got from this. I keep a gentle acceptance of myself.

[@lawsonone6015]

Thank you for this video. I've never discerned any symptoms I can tie back to being in ketosis too long. I do allow myself to have carbs about once every 1 or 2 months. Usually it is a cheat, at work, somebody's birthday, baby shower, going away party or something. Oh, and Thanksgiving. It doesn't feel like a threat to my program. Have been at my goal brain/weight/fitness/energy level for 2 years now. I re-enter ketosis very fast just like you described.

[@TopGonz]

Thanks for all the videos!!!! soaking up all the knowledge 😎👌🏼

[@theextremeteam4733]

Thank you! nobody else explains it like you do , No cheat meals for me as i love how im getting abs now lol

[@majindevon]

So accurate. I am now back to running 5 days a week. By the end of the week if my joints feel beat even after gentle strerching Ill load up on some healthy carbs to gain back some suppleness to my joints.

[@sailorarwen6101]

Very interesting. I literally just started Keto yesterday after being carnivore for almost 3 weeks. I’m watching everything and reading everything. It’s a lot to process and I’m worried I won’t get it right.

[@reyne8424]

I‘ve been spending alot of time watching your videos lately. Thank you very much for all your work!

[@StelaMR]

As always - amazing video and super helpful info! I've been on modified keto diet for the past 4 months and managed to drop 30 kilos off my weight. The problem is that a week ago I was super tempted and ate a lot of carbs for one day .. I was depressed as there was no change in my weight for more than a week (due to ovulation or period, which is perfectly normal, but not for maniacs like me obsessed with weight loss) and I just gave up and got caught up. I feel super bad now and I'm trying to get into ketosis but I'm not sure how long it will take :( plus I'm +2 kgs up. From now on I will know what to do when I hit plateau in the future. Thanks Thomas, it always a pleasure and a thrill to watch your videos and learn something new! Thanks for sharing!

[@NecotheFreeko14]

Thomas this is probably hands down your best video to date from an instructional perspective. Excellent work!! I walked away from this one with a very solid understanding of what you were trying to convey. Thank you sir! Here's an idea for a new video just like this one!! How to properly eat and exercise when trying to get into Ketosis. I know you have done some videos on this before (fast, and then break with MCT Oil), but sometimes it doesn't seem quite that easy to be honest. Also lots of people in your comments have been requesting a video on keto-constipation and how to deal with it without the carbs from fiber kicking you out. One more video idea from this video would be how do i drain liver glycogen stores instead of my muscle stores? Thank you again!!

[@mariaasolis4180]

I love the countertops and the backsplash! Oh, thanka for that info🤗

[@mffew4free]

Thats really good video man! Keep making a difference! Thank you.

[@terrywhelan6651]

When I feel I need a carbohydrate boost every 3 to 5 weeks I always take them on my last meal. Generally 18/6 intermittent fasting. I find a large sweet potato with lots of butter not over cooked or kalahari with mashed cauliflower, works. Buckwheat bread with butter seems to make a difference. Just don't spike your first meal with carbohydrates when you are breaking your fast.

[@justinzaff]

What is the logic behind the order of the high carb meal ? Ive been wondering how it makes a difference . It takes many hours to digest food and insulin will spike regardless so it confuses me why the timing matters .

[@chrisg4433]

I’m enjoying my Air Diet ... changed my life

[@jonfloyd1494]

I am 62 years old and on Carnivore diet eating OMAD. I do OMAD 5 days and actually carb refeed once or twice a week to increase letting and not lower my basal metabolic rate. I am presently at a weight loss plateau of 225 with a goal of getting down to 200.What should I do.... through in some 36 hrs fasts.....am I referring too often.?

[@kopers695]

The Air Diet is good but make sure the air is organic, preferably from the Himalayan region. Occasionally fast from air to reset your ability to utilise it.

[@moneytron4143]

Its a blessing you share that videos with us for free! Thank you Thomas DeLauer, i have a debt with you.

[@robf8023]

Thomas... you are the man! Thank you so much for all the killer info.. I’d be struggling on my keto journey without you

[@joshlee5739]

Abusolutely love this video!!! Super helpful!! Thank you Thomas!!

[@ThomasDeLauerOfficial]

Wenxiong Li thank you for tuning in!

[@joshlee5739]

You are definitely one of those few fitness KZbinrs that uses unbiased convincing science to explain concepts and that's why when I discovered your videos on here I absolutely felt in love with them and I think that's exactly what a lot of people needs nowadays instead of following the main trend or hearsay blindly. Keep up with the good work! one more suggestion, can you please share some of your workout routines and the science behind it?

[@GuerrillazenFitness]

Damn man, this video is so good

[@tythomas2524]

😭😭😭😭

[@carolyntui773]

wow i need to go back to school with all that information

[@gubatron]

Thank you! thank you. That cleared up a lot of questions.

[@MrKarolWlodarczyk]

Gold info as always, thank you! A question. When you go in to refill mode, how long do you do that for? A meal? A day? A week? How many grams of carbs would you recommend per day on the refill phase (or what break down of macros). Thank you!

[@brunar3276]

I am go glad I found your channel..... I am a dietitian student and absolutely love the science behind food. People are so misinformed on what to eat and how to eat, the standard American diet is killing the population and you sure are helping demystify what nutrition really is. Your videos are straight to the point and you back things up with the facts. Very nice! keep them coming.

[@Brandonp76]

Always great, Thank you.

[@eddienunez8206]

Your videos are always helpful .. been on keto for about 4 days so far I feel great 👍🏼

[@Julian-pk2vr]

Yes, I am doing a therapeutic ketogenic diet..... As a P/T, and nutritionist I thought that I would be flat for high intensity workouts. But it's the contrary, I am full of abundant energy, I have gone further with HIIT/Weight training and yet recovered quicker. NEVER have I experienced this level of energy before! It's amazing....

[@bucky90269]

That is interesting. I wanna get back into HIIT, but was afraid that being on a Keto diet would make it suck that much more. I think i'm gunna try it out now.

[@Julian-pk2vr]

I need to include a caveat with this. That first people must be fat-adapted for the craving and healing to work. To be fat-adapted, it takes about 3-4 weeks on average. And this involved no carbs of any kind for that period. After that period the body can easy create ketone bodies, and not crave for carbs. Thus the craving for food, sweets stops. I can go for hours without eating after a HIIT session. But before been fat-adapted I was ravenous after 30 mins. Also the healing is greatly increased because of the ketone bodies, because of their anti-inflammatory properties, among many other properties too.

[@Chingus696]

Totally agree. You don’t need carbs.

[@zungi33]

Great explanation thanks!

[@threebigfsfakenewsfakefood575]

Please tell us what you eat in a day? Also kefir, Need it for gut health right?

[@KetoCookbooksCorner]

*Your video has provided me with a better understanding of how to incorporate carbs strategically into my low-carb lifestyle. Thanks for sharing your knowledge!*

[@geenaarora]

There are so many videos on keto diet but they are not that great to follow .. you simplified so easy to understand good for beginners..You rock .. thank you 🙏🏻 Thomas 🤩

[@idpagroup6525]

Always informative always a pleasure thanks

[@peterfaber9316]

Can you do a video about how food changes the metabolic rate? People seem to think that the speed of their metabolism somehow dictates how much they can eat, or that they got fat because of their slow metabolism. But it seems to me that it works the other way around. What you eat, and the frequency at which you eat seems to determine the metabolic rate. The more often you eat, especially carbs, the slower your metabolism is. And the longer ( years ) you eat frequent and high carb, the even slower your metabolism becomes.

[@Chingus696]

Peter Faber sorry but people are different. If your a bit insulin resistant and eat a lot of carbs, even if you don’t eat high calories but you eat three meals a day, the carbs will get turned to fat almost immediately as your cells will already be saturated with glucose. If your insulin is at a higher level (which it will be) your body will never trigger to burn fat no mater what. You keep gaining weight and your metabolism drops. It’s all about insulin resistance.

[@melallstar21]

I suffer from seizures and have heard of ketogenic diets that help. I enjoy your meal plans. They are simple to follow and help beginners like myself try to put keto into prospective. Keep up the great work!

[@nataliechampoux6912]

Great info! Happy liver at 57, thanks to you teaching me how it works

[@dianebejarano8093]

Exquisite Detail! Wow! Aaay how am i ever going to get through all of your videos.

[@Ron20042004]

Feeling guilty. Three weeks of Keto and did awesome. Cheat meal an hour ago... half box of Girl Scout cookies and huge bowl of macaroni and cheese. Off to the gym for leg day and back on it tomorrow. Down 11 lb in three weeks though!

[@curiousguy310]

Them girls scouts!!!

[@Ron20042004]

curiousguy310 right. The cookies are amazing. Coconut Carmel kill me. :-).

[@xkullO7]

Keep going man we're all human you can stick to it

[@osaniss]

Watch out. Ive heard that Going from keto to high carb like that can cause damage to the blood vessles or some shit like that

[@tazboy1934]

@@osaniss really??seems dangerous...

[@queensenglish123]

I usually cheat either on saturday or sunday and lemme tell ya...I feel so good and enjoy my carbs knowing that I've dropped 15kg in less than 2 months and that the day after that I'll get things back on track.

[@liliho920]

How much do you do it how many times?

[@gretchentoddyludwick9476]

Love all this! Glad to have found you! Also, you mentioned in another video about greens being good to go while in ketosis. Dark leafy greens do have some nice carbs, so do you just follow the general 30 - 50 carb load for the day? Thanks!

[@juliept2377]

I had no idea, thank you for this! There is so much more important info in this video than the title says!

[@2hot2handle65]

Damn this is complicated. I thought I'd eat avocadoes for the rest of my life and be done!

[@amiragraceministry401]

I’ve tried many diets. But this lifestyle is by far the best. I’m only 2 weeks in, but your knowledge makes this so easy. Keto will be full time for me. 20 years dealing with PCOS I’m determined to beat it once and for all.

[@wascarg5341]

Dude I just subscribed to your channel your knowledge is worth the time awesome work !!👍

[@Kathrynh246]

I needed this! I’ve figured out that sometimes My legs hurt and my joints when I’m too low carb too long. I can definitely tell when it’s time to refeed. I thought I was weird for this bc I don’t know anyone else that hurts after awhile. Thank you so much!

[@MannyRiberaOriginal]

I remember cutting sugar significantly then one day had a full fat pepsi and nearly fainted.

[@EzraMerr]

Pepsi does not have Fat, it's just sugar lol

[@MannyRiberaOriginal]

@@EzraMerr no shit

[@modernrider1398]

There was a bodybuilder in the 50s named Armand Tanny who weighed 200 lbs who ate raw meat, veggies and fruit. It can be done. He lived 90 years old.

[@Justme77400]

Very interesting video. I’ve been on keto for almost 6 months and lately I have been feeling horrible and achy. Now I know why!! Thank you!!

[@RC-ib4vh]

Your videos are so informative and easy to understand! Grateful for the knowledge you share! #greatteacher

[@hockeymomavalon2499]

Thomas Delauer University!!!!

[@surshot56]

sarcasam isbeautiful that actually sounds good.

[@nobullorganics]

I would take his class... actually i am! :D

[@mauricecooper9763]

This is incredible footage, Thomas! This'll help me out big! Thanks for all your help. You're the best!👍👍🙌🙌

[@ThomasDeLauerOfficial]

Maurice Cooper thank you for watching!!

[@nessyb9822]

Just wonderful, I been tryin to find out about "colon cleanse on keto diet" for a while now, and I think this has helped. Have you ever come across - Leviwiy Ketogenic Kaiserism - (should be on google have a look ) ? Ive heard some decent things about it and my co-worker got cool success with it.

[@PamMoore]

Thank you! Very helpful.

[@Knottz_]

Maurice Cooper gh?

[@williamgullett5911]

@@ThomasDeLauerOfficial Instead of only responding to people who praise you and with just a sentence, you could be responding to people, at least occasionally, to people with actual questions for you. You need to do more follow up with people to help them by answering specific questions. You never answer any questions in any video

[@RC-ib4vh]

This video was very helpful!! Thank you!!!!

[@Simon-my8pv]

Entering ketosis myself right now…this is NUTS!

[@rolandoriggio5026]

Your videos are super informative and have helped me hone in on my diet. One question: What books, people, and resources have helped the most with better understanding diets, physiology, and athletic performance?

[@SneakySteevy]

I tried high carbs, medium cabrs and now Im trying low carb. I was feeling weak at mid training with High and medium carbs. Plus, I had digestive problem. Im in keto since august 17 (5 months straight and after that on and off. My digestive problem are gone.

[@yahwehsonren]

Thank you. I have same problem now try water fast now day 3

[@bananamilk1976]

How has it gone?

[@brooklynyte4ever]

Thanks again Thomas. Great information .

[@SteveLynch0508]

Great info brother. Very informative!

[@stephen3element]

Hey great video, can you make a video on reintroducing carbs into a keto diet going into a low / moderate carb diet , what effects it has and how to not gain fat while doing this. thanks ! :)

[@GeraltofRivia22]

Doing a low carb but not keto diet isn't a good idea. Basically you're still using carbs for energy but you aren't getting enough carbs. So you'll always be hungry and feel like you have no energy.

[@tazboy1934]

@@GeraltofRivia22 so how much carb shud I eat on a carb diet? I generally eat like 300g of bread and not exceed 450g

[@bellmeisterful]

@@tazboy1934 There is no such thing as a carb diet. That is, that anyone recommends. What are your goals? Just fat loss? Health?

[@kokolatte825]

@@bellmeisterful I think he's asking how many carbs should he be consuming (without going overboard) if he's on a regular diet using glucose for fuel.

[@valez6846]

Well done mate about time someone gives out advice how stay healthy.

[@ThomasDeLauerOfficial]

V Alex thanks for tuning in!

[@stephen3073]

Brilliant presentation. A LOT more about Keto suddenly makes sense. You have a really fluent way of describing the science and the actual living effects of the whole Keto/ carb diet . I'm in it now, and needed some guidance. I'm your newest subscriber, and also added this video to Favs and Watch Later. Thanks- you are a great professor of this, I really appreciate your dynamic. Arigato Sensei.

[@underthestarsoverthemoon4259]

Old video but I’m binging your videos!!! Great video as always!!!

[@Wiwb411]

Awesome video! I’ve been in ketosis for a month, had a cheat meal with carbs and I got sick, felt like the Keto Flu again

[@bybbah]

don't quit it is ok your body is adjusting to keto ,that phase will pass EVENTUALLY.

[@Wiwb411]

Awesome! Thanks for the insight

[@nodrama490]

Tim S if you can stop the cheat meals, i use to have a cheat meal once a week but was sick everytime

[@glammedbynatalia]

a client came in at the salon last night and she is on Keto and I am as well. She said her trainer told her to carb up. She said I eat sugar, candy, pasta, bread and stuff, when I carb up. I answered to her and I said this before watching this video. I wouldn’t carb up with simplex carb, would with some complex carbs.

[@kvltizt]

OATS 👌

[@bellmeisterful]

Her trainer, atleast at that time, wasnt very knowledgeable to put it nicely. Wrong. They need to become truly fat adapted, which takes about 3 weeks. Theyll have boundless energy for workouts after that. During the initial stage people are best off doing NO exercise.

[@joerandom157]

@@bellmeisterful Why is that? Humans have had to adapt to strenuous circumstances all the time. Why should lifting while becoming keto adapted be any different? If anything, it will help because it forces a quicker adaptation (as well as sends hormonal signals that I need this muscle, off limits for energy)

[@bellmeisterful]

@@joerandom157 Because I coach people to succeed. It's very hard to do by itself...becoming fat adapted. But yes, if someone has the discipline to cut all carbs while weight training, more power to em. Except one thing Joe. If it's someone who hasn't exercised in years and eaten nothing but junk? I'd definitely NOT suggest they push themselves too hard in the beginning. Could be very harmful.

[@smokeyrobinson4918]

Great information - spot on for me personally - just subscribed😎

[@Sheenasalesthriftytreasures]

Excellent video thanks for sharing 💖