Table of Contents:
Cardio on a Keto Diet Cardio Just Got Easier (Endurance)
Video taken from the channel: Thomas DeLauer
Cardio or Weights What gets you into Keto Faster?
Video taken from the channel: Thomas DeLauer
HOW TO WORKOUT ON A KETO DIET
Video taken from the channel: SixPackAbs.com
What Type of Workout is Best on a Low Carb or Ketogenic Diet
Video taken from the channel: Thomas DeLauer
Very low-carb performance
Video taken from the channel: Diet Doctor
Luis Villasenor on Strength Training On A Ketogenic Diet
Video taken from the channel: Mark’s Daily Apple
The “KETO” Diet (GOOD OR BAD)
Video taken from the channel: ATHLEAN-X™
Most low-carb diets allow for 50-150 grams carbohydrate each day, but keto diets are typically reduced to 30-50 grams. Keto-adaptation may be of limited use in short-burst anaerobic exercise, however, this doesn’t mean weight lifters won’t experience other benefits of a low-carb diet.Following a low-carb diet encourages fat-burning, and adding cardio to the equation can really rev the process up.
Do 30 minutes of stationary bicycling, stair-stepping or jogging on the treadmill immediately following your workout 3-5 times per week. While on a low-carb diet, keep your cardio intensity level to 70%-80% of your maximal heart rate.If you’re using a low-carb diet for fat loss, you may well be including cardio in your routine, too. If you are, do your weight training first. You’ll have more energy at the start of your sessio.
Hold the dumbbells with arms extended between your bent legs. Raise the dumbbells in front of you and simultaneously straighten your legs. Once the dumbbells reach shoulder height, rotate your elbows so that they’re under the dumbbells and, with a little jump, use the momentum of the weights to press them over head.
Working Out on a Low Carb Diet. Ready to rev up your exercise program and get the most from your workout? First, lets learn how exercising on a low carb diet can help you reach and maintain your optimal weight and fitness level, plus tips for supercharging your metabolism—making your body even better at burning fat and calories.Cardio should take the form of 30 minutes of stationary bicycling, stair-stepping, or jogging on the treadmill, immediately following the workout, 3-5 times per week. While on a low carb diet, keep your cardio intensity level to 70-80% of your maximum heart rate.
Strength Training. An activity counts as strength training if it involves significant effort to work your body’s major muscle groups (legs, core, shoulders, arms). While cardio exercises are recommended for certain durations, strength training doesn’t come with a similar prescription.
Learn how to effectively do cardio for weight loss, as well as incorporate strength training, healthy eating, and more to reach your weight loss goals. The truth about these common myths will help you sweat better and slim down faster.Many bodybuilders and fitness athletes today are adopting one of two strategies, either cut cardio out of a workout program in an effort to gain mass or cut carbohydrates (CHO) out of their diet in an effort to lose fat.
While both of these strategies do work in most individuals, a far better approach would be to include moderate amounts of both cardio and CHO regardless of your goal.Cardio and strength training are both essential for weight loss, but if you’re unsure how much and how often you should do them, here’s a good rule of.Fitness expert Stephanie Mansour describes the best exercises you can do at home including cardio, strength training and weights you can manage at home.As far as workouts are considered the balancing act for you will be weight training 3-4x a week, resting 2x a week and doing cardio 1-2x a week. Cardio isn’t a huge factor for you because you are trying to gain.
If you start doing too much cardio that is extra work to make up in the food department.JV: If your main goal is to look good and maintain decent strength levels, training should definitely be focused on resistance exercise to build muscle, and adjust diet (i.e. lower carbs) to burn fat. I don’t see endurance training as that important, unless of course you feel the need to increase your maximal oxygen consumption or you just.
What’s up FIT FAM!!! Today I am bringing you a fast paced 50 Minute Circuit! This full length video consist of high intensity intervals and basic strength training principles! This is how you.
On a low-calorie, low-carb diet, long, slow cardio sessions are more muscle-wasting than short, sharp interval sessions, according to Chris Martinez, personal trainer and co-founder of Dynamic Duo.
List of related literature:
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from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting |
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from Racing Weight: How to Get Lean for Peak Performance |
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from Bodybuilding: The Complete Contest Preparation Handbook |
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from Encyclopedia of Fish Physiology: From Genome to Environment |
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from Keto Diet For Dummies |
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from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence |
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from Advanced Sports Nutrition |
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from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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from Beyond Training: Mastering Endurance, Health & Life |
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from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality |
321 comments
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I am not one of those people who say that there is one diet that fits all; however, you have keto all wrong. Not sure who taught you the principles of keto. I don’t do dairy or focus on eating fats. I do use some extra virgin olive oil and that is it. No butter….etc. I am always in ketosis eating a whole food plant oriented diet.
I eat at least 8 10 vegetables/fruit/nuts/seeds per day. Asparagus, Broccoli, Brussel Sprouts, Spinach, Different types of Kale, Bok Choy, Chard, Arugula, Okra, Avocado (fruit), and on and on. Where are you getting this notion of no fiber or low fiber on a keto diet?
Secondly, I eat quality meats…local grass-fed beef, local-grass-fed liver, pasture-raised eggs, pasture-raised chicken, wild-caught salmon, wild-caught cod, wild-caught sardines
I focus on whole food, quality protein, and a variety of vegetables…..plus things like DARK CHOCOLATE 90++ cacao
I check my blood glucose and blood ketones daily and am always in deep ketosis. I monitor my GKI index for therapeutic levels. Studies are showing that Sugar/Glucose metabolism is causing major issues for some people who appear healthy. Your advice may be dangerous for some people.
Just because I eliminate processed foods and sugary/starchy things does not make the diet bad. It keeps my insulin in check. I have no highs and lows. Are you suggesting that a person should not eliminate these foods?
And, I don’t focus on eating fat. It is quite the contrary. Where are you getting that from? You are just not informed about all the ways that a person can do keto or the benefits.
All of my metabolic markers have improved
And no I was not overweight or unhealthy prior to the diet. The diet improves things like inflammation.
It is not for everyone. But your perception of this high-fat approach to keto with eliminating quality Whole Foods is just wrong
Lastly, I eat well and enjoy my food!!! I don’t feel restricted in any way. This diet has saved lives….literally. Look at Dr. Dale Bredesen’s research…
I’m running a 10 km race on 23-06-2019 in ketosis for the first time.
Will edit with an update on how it went.
Hey Tom,
I’m so grateful I came across your channel! So my partner and I have just started Keto, we’ve learnt so much just from watching your videos. So thank you for doing what you do and sharing your knowledge! So grateful! I have body fat stored deeply and I had a body scan done and it was really high.. I’m 35 years old so I really want to address this now! Do you think you can make a video on deep fat storage in the body? Also I work shift work at the moment which isn’t great for my hormones and sleep patterns. How much deep stored body fat did you have when you was at your heaviest? Thanks so much man Davey
I used Keto as a hack for first 20lbs. then transitioned into a low carb ‘lifestyle’. I have lost 40lbs. and kept it off for 3 years.
So the basic message if it’s something you can actually stick to FOREVER, and it helps, then do it. The only problem he has with any nutrition plan is if it’s only temporary and cannot be sustained.
Keto works for me. Been going strong for several years. I started it high fat but now I do high protein and moderate fat. I’ve tried going back to high carb lower fat diet and my body does not respond well. I’ve gained alot muscle and lost alot of fat. I think everyone is different. It depends on how our bodies work.
I did a long term keto dieet and lemme tell you longest hour of my life
Keto works in short bursts (2-3 months). That’s what im doing now, after covid19, i went from 18% BF to 15% in 1.5 months, as a 30y old man with NO exercise whatsoever
Bodybuilding with Keto has been around for years. Vince Gironda reknowned bodybuilder of the 40’s and after used them to get low body fat. Later bodybuilders and weight gain nutritionists used it or a variation with carb cycling days such as Mauro Dipasquale.
TL;DR: There’s no difference in strength, but there is in muscle size because of glycogen loss (until you consume carbs again).
I am not a scientist nor any kind of expert on the topic of keto diet but I have to say I disagree on the point that muscle performance decreases, I was on keto for 2 years and I did indeed lose glycogen, my muscles did appear quite a bit smaller and my weight was lower (72kg, 10% body fat). However, my strength was only diminished while my body was adapting to keto diet (first few weeks or so and after that I was lifting the same and even improved my performance over time) and as soon as I went off keto diet, my glycogen was back and I could literally see my muscle size increase the same day, but my muscle performance did not increase AT ALL when consuming carbs again.
Great video Jeff! I’ve been keto almost 3 years but I take break. Sometimes I’ll do 2-6 weeks eating carbs but I have skin issues. When I eat more carbs my eczema breaks out. Keto makes my skin look better and for vanity sake I stick to it.
If you didn’t explain the complex details you would have complaints/rebuttals from the scientific listeners, so I appreciate what you did. You taught both groups in less than 13 minutes. The lay folk would just need to exercise a little patience. Now I can go for my walk.
Fasted cardio for body composition etc.., eat some carbs, pre workout & post workout.
i just started keto (2 weeks but i feel im getting into it) i noticed it is difficult to do my usual short runs… feeling the fatigue which is not normal… is this normal?
I do my cycling HIIT fasted, I do my long low intensity rides on carbs… Ive been doing it the opposite way all this time ♂️
I believe that everyone should do both, high and low intensity cardio
The Keto Diet has changed my entire life, I’ve been 3 months with this diet and with a supplement that has helped me a lot, I have lost already 30lbs, in 31 days. This is a dream come true, I mean it!
How come every time I’m thinking about a topic, next time you upload the same topic video.
Fantastic listening to what you have.
Appreciated Tom
I started working out recently and I noticed that I’m kind of weaker. My muscles just tire out kind of right away but my stamina has increased tremendously. Idk what’s going on
I think you’ve really got it wrong. It’s not a high fat. It’s a diet rich in protein and intrinsic fats. And it’s the best
can you compensate the weight lose effect by taking more creatin(by this meaning more than 5 g a day) and drinking more than 5 Liter water per day?
I have discovered sustainable Keto during this lockdown, was expecting to have loads of micro aggressions after watching this video but honestly you’ve made some great general arguments. I too have questions on the efficacy of keto for muscle gain, I know it coupled with IF and OMAD during a cut period is anecdotally incredible if you can make it sustainable. Im sure you don’t subscribe to all those buzz word techniques I mentioned but as you said with Your best point… ‘If it works great’. Ultimately we are all experts on our own bodies, some people just experiment more, some people react differently and at the end of the day when I’m in the gym bulking I happen to eat very similarly to you as I have seen from your in-kitchen videos, common sense should prevail regardless of your Macro breakdown keeping our overall diet clean and non processed is always your best diet no matter what your macros or goals are. One thing I know you beat me for if your gym work rate! I’m not always your biggest fan as you’re blunt and maybe a little aggressive when using clickbaity… but as I said I can never fault your workrate or genuine passion for good health
Technically, a Ketogenic diet is any diet that puts your body in to a state of nutritional ketosis. After much trial and error I’ve discovered I’m essentially carbohydrate intolerant, making Keto a good fit for me.
Jeff how the hec you eat all that pasta and still look so good!?
ketones preserve muscle mass but you must enter the ketogenic state first. people simply think high fat is the key no it’s not.
it’s not about diet it’s about it’s effects your focus should be to be in ketosis state not to obsess over carb and far ratio, i can eat shit ton of carb and get into ketosis next day cause i know how to, people usually don’t. one should research more and apply that to real life then jump to conclusion.
I’m only doing keto to burn stubborn fat and lose excess water before a bodybuilding show this september if the shows are opening up again.
But even on a high carb diet I can lose 10kg/22lbs within two months… but Keto is great for getting rid of stubborn fat in theory, so I will experiment with it after I’m around 12% bodyfat and I’m at that stage stubborn fat needs to be burnt.
Yes I will lose some muscle volume, but that will go back after you carb load and pump up for a show.
What I’m basically saying is: Keto is a short term diet for cosmetic reasons to me.
Hi I am glad to find this video. I am doing endurance cycling exercise in ketosis. I have adapted myself to fat burning aerobics gradually for 10 months since I have started ketogenic diet. I think now I reached 40% of my original performance level. I am creating videos in my channel to record these procedures.
While the results of the first study mentioned are interesting in some ways (higher VO2Max at peak fat oxidation for low-carb group ((70% LC vs 55% HC)), it needs to be acknowledged that the study was funded by a combination of the Atkins Foundation and a low-carb nutrition bar company.
Answer is @ 11:22 “Aerobic activity is going to mobilize fat and get you into ketosis faster than weight training”
Carbs are fuel there is a reason your body likes carbs and uses carbs cause it is energy
our bodies are not meant to diet. Our bodies our made to eat balanced meals and exercise. The diet scene is trendy hyperbole and always has trade-offs.
i feel like low carb is good because of how sustainable it is. It plays a lot into hormone regulation, but essentially your energy levels stay high though out the day, you dont get those crashes or sugar cravings, and its the only time i have been able to let myself eat as much as i feel like, and not get fat, because my body feels satieted and hormonally my body is regulated hunger well.
can you talk about what zreo water is best for keto, i find is zero water clear american kicks me out of keto, or even makes me fatter dono y.
Can you do a video explaining example ratios of fat protein and carbs for keto based on your body weight? I’m having trouble finding straight answers online
Great information and really appreciate all the jargon and science. I learn something new every time I watch one of your videos and that’s an automatic “win”!: )
Its still amaze me just how some people have no clue about Custokebon Secrets (do a google search) even though lots of people lost a lot of weight with it. Thanks to my personal friend who told me about it. I have lost lots of weight.
I’ve watched dozens of videos about keto. People claiming it’s the best diet the most natural diet etc etc. But in the end Jeff is always the most sane and factual one.
I’m on keto and I won’t reintroduce carbs until I’m able to afford a nutrition program like WildFit or Athlean-X that tells me how to do things in the right way.
Wow jeff
Its a most informative video till date for me about all myths..
But only now one question here…
Is it true that fat loss speed is more in keto than low carb or low calorie diet??
Not that first few days of water loss,i m talking abt speed after that water loss days
Ahman. I agree with all,you said. I,get so tired hearing people reading how they read every diet book out there. I immediately think, yeA, fad diets. Then ask,them if they,had read so so many books on the subject, would any of them actually be an accidemic nutrition book? I then explain why read fad books that come and go, or will only hyper focus on a minute little and single aspect, which is narrower from a nutrition book. It you are willing to read so many books then go strait to the primary first hand resource, accidemic nutrition book. At least there you know everything you read is a gold nugget. It is packed full of gold nuggets. And, that is all it covers are a welth of gold nugets information to how to do that approach from a proper informed source.
Some just go blank to such a simple statementm others will argue that will be too advanced and complicated for them to read. I,will ask them if they feel they,can read at a high school level. They will say yes. Then I point out, then what do you think freshmen classes at your university nutrition department is geared for as far as a persons reading ability. You guessed it, apperson who can read at an high school level. Hexk o have taken the course and read the bookm if you are in middle school, you should be able to read, understand and fallow it. Heck, I would not doube the samexis true for when I was in elementry. It is not a hard resdm and all science fact based. If they wantctoclearnxhow,to eat, then go to the link of information, an actual nutrition accidemic book. Not one of those barns and noble book, bit an university book.
Heck, I was doing that back when I first moved out to live on my own. I was working like crazy. Many,times 2 full time jobs. And, sometimes I would work 3 jobs at that time 2 full time and one part time. That was actually my high school graduation summer life. Right onto the work force, work, work, and more work. Back then I tried to fit in some collegem but, it did not work with me working so many jobs and so little sleep. I did not think I would ever go to college. But, there were many things I wanted to learn and understand. What did ilI do about it? Went to my university book store. Look at all the books they were selling for all the courdes they were teaching that semester. And, I would buy them to read. Heck,,at that time I hated reading. Vut, I was also hungry for answere to what and how to do something. I was not even your best reader at the time. I have two learning disabilities, and went through public school when they did not accommodate people with learning disabilities. With being dylecix and ADHD, attention deficit hyperactive disorder. Yep, a,double dose. It was just assumed i,was doing bad in school because of that which also in turned me into hating reading. Though I read these books anyways. Actually read them for enjoyment. I 1st tikexin my life,, I earned to enjoy reading. Later I was able to go to college, and ended up getting degree in those subjects I enjoyed tlreading so much.
So, if I say i could have very likely read those books in elementary school. And, have no problem understanding the accidemic books with 2 learning disability, there is a good chance you could do the same.So, dont use the excuse that you think it will be too complicated and difficult for you to read, just think of all the time you had waisted with reading fad diet books vs. an actual book on the sucject.
Only use keto for first 2 weeks at the beginning of a diet so your body learns to use fat as an energy source and get that initial weight loss off the jump from water weight and a bit of fat.
Fibre isn’t an issue…take fibre supp or eat food high in fibre, like most the veggies you can eat on keto.
Vo2 max probably will drop as carbs are always a powerful source of energy and loved by type 2 fast twitch fibers. After a long while the body can utilize fat quicker, but never on the level of carbs for explosive or powerful energy. Sprinting raises you Vo2 max whilst LISS/jogging won’t. But you can’t really sprint with fat, you’ll always be stuck giving 40-50% of your all.
A keto diet is meant for 3-4 months max. After that one should just stick to diet which is generally healthy and balanced
I do keto because when I eat eat carbs I get inflammation/ arthritis most my fats come from nuts not processed food.
Believe me.Keto is all fine and feeling good until you reach a point where you are moderately lean and need to eat ton of good low carb shit to mainatin muscle.At that point supplementing or regularly spending tons of money on quality food is the only way to continue.
Hey guys I’m trying to gain HEALTHY weight I work out 6 days a week for 1 hour at high reps. I weigh 157 pounds and 5’10 If use this diet but keep my 3188 calories a day will I start to see more definition in my body? Also will I continue to gain weight which is my goal as well
Fiber and carbs are completely non essential to human health
Brilliant video!
Although I had swapped to keto and see lots of other benefits with it (mental focus, no hunger, feeling lighter and having more energy) I see the points. That said my diet is more like low carb, high protein and in / out of ketosis due to intermittent fasting and lots of exercise.:)
Let me just say, I was high carb vegan for 6.5 years and yes high carb worked very well for me in the beginning but damn 5 years in, my body just wasn’t responding anymore. I retained fat no matter how much IF and clean wholesome carbs, lowest fat possible, even at a calorie deficit, that I did, it just wasn’t working. Maybe that’s the difference between being 23 and 28, I’m not sure, but I’m saying…. VEGAN Keto gives me workouts that are so steady, endurance out of nowhere, and a lean body that reflects my consistency. Along with the deepest sleep of my life lol thank you Thomas for all your content.
its all about being fat adapted
normal keto is shit
its better to intermittent fasting and therapeutic keto once for a while(like 4 days in a month)
and then come back to daily life style
that works the best for me and should work for most of people
the importance of a proper keto is that once people are fat adapted, the way they utilize carbs also becomes effecient
sticking on some random keto is not good and it causes muscle and joint pain
Ketones are better then glucose, the body works much more efficiently on ketones.
I neeeeddddd help. I have to take medication every morning and before I go to bed, the medications are anti anxiety and epilepsy which spikes your insulin does that break my fast and if yes what would be ur recommendation
Just ate a pound of butter and drank a litre of cream..Keto is great! Although my heart has stopped beating and I can’t feel my legs, I’m sure it’ll be fine with more fat
I wonder what Jeff thinks about the Golden Era bodybuilding diet of Low Carb High protein and high fat. Cause i would like to really try it!
I will be re-watching this and thank you so much for all your thorough content.
Not sure if I’m totally keto but I cannot do carbs makes me suicidal
This video is about 1.21 jiggawatts into the flux capacitor at 88 miles/hr
A video on the issues below with keto would be awesome thanks
I have the same diet for 15 years. Massive breakfast everything I want no meats chicken. Fruits waffles pancakes vegetables cereals. Lunch small amount and dinner small like my lunch.
in order to have ketones in your blood glycogen of the liver should be depleted not the glycogen of the muscles
Jeff I agree with your main point on individually finding the right diet, but you didn’t mention by far the most profound benefit of the Keto diet (or what Keto theories probably most commonly lead to a low carb approach combined with Intermittent Fasting), and that is overcoming Insulin Resistance, redefining Insulin Sensitivity, and ultimately providing the means to cure Type 2 Diabetes. Overcoming and defeating Type 2 diabetes, obesity, and cardiovascular disease is one hell of a golden bullet. But don’t take my word, Dr Jason Fung has the clinical experience and the facts if anyone is interested.
Can anyone help? Have been keto for 2 years but stopped gaining muscle and losing weight after a mere 2 months. Did my body just get used to it?
I heard about the Keto meal plan and it didn’t make sense so I put it off for a long time. The concept grew and a few months ago I started it on the fly. It was a spontaneous decision. I maxed out losing 15 pounds of water weight/some fat. And that was in a few months and it served it’s purpose. Like anything else there’s a balance and I every once in awhile I’ll eat a meal with sweet potato or some other carb. It’s like one day I’m keto, another day carnivore, and then South Beach. I think we need some carbs for the reason Jeff explained. Now do we need it 3 or more times a day spiking our blood sugar to new heights. No, I’m still open to new ideas and moderation plus common sense goes a long ways.
Love your videos Thomas but can you upgrade your microphone. Cant hear you most of the time and if I turn up the volume it kills my ears when the ads come on.
At 1:26 you say brain prefers glucose and ketones used for heart, muscles, lungs. But the little CGI clip reads ketones used for BRAIN, heart, and muscles. So which is it?
2:20 in you lifted up your shirt and showed your abs. I know you advocate for a balanced macro/micro sustainable eating plan, but beyond appearance and considering health more than striations or inflammation more than muscle belly fullness, do you still think that a higher carb intake is as healthy for a person past the desire of simply trying to look lean?
I’ve not a great taste for fatty food with the exception of a juicy grass fed steak. Bacon e.g. is not a thing to me. On contrary, starches make me feel satiated and taste good without fats, a cup of white rice is very tasty to me. Every time I tried keto, and I mean 6 months minimum, I felt crap. Ate a lot never being satited no matter the veggies (or not). The longer I could is the carnivore way, since I loooove meat. Nevertheless on the long (1.5y +) it made me lose energy and, as keto, made me fatter. I still can’t understand all these people saying they lost fat and gained muscles. Maybe if you are obese as starting point, or there are genetic differences?
I did keto for like three weeks, I lost a lot of weight but it kinda messed up my mentality when it comes to eating. Like I would rarely eat and I started only eating one time a day. Once I lost the weight I wanted to lose even more so I started eating less. Just yesterday I stopped keto, at least for now probably.
I don’t want to know technical things about phosphate and molecules. please keep it simple. im not trying to be doctor.
Jeff, you talk about fiber. Can you more specific? Soluable or unsoluable? Unsoluable fiber is good for pooping but isnt soluable fiber potentially dangerous? There hasnt been any direct correlation to soluable fiber and good health that I know of and ppl even seem to think it can help plague stick the artery walls. Thoughts?
25% of maximum heart rate? Sounds like less than idle heart rate…
I’d imagine max heart rate could be like 200 bpm, and 25% of that would be 40??? you gotta take some serious drugs to have that
I appreciate his views, but there’s some misinformation here. Keto is not “80% fat.” It’s also not “less than 5% carbs.” It’s typically 70/25/5 fat, protein carbs, but you can adjust the macros slightly to your individual needs, and also include fruits such as berries. You also don’t need glycogen for energy when you’re running on ketones. I have much more energy now that I’m not on the glucose roller coaster ride.
You lost me.
Can you do excercise for beginners i was gonna start with pilates? Haha
I think, as an addendum to this video, there is a difference between a well formulated ketogenic diet and the stereotype of the Atkins diet. There are many forms of the ketogenic diet, but a well formulated diet does use fiber, all phytonutrients, etc, it’s not necessarily the fatty meats, eggs and bacon just no bread. There are also ways of using short term ketosis, IF, and longer term fasts, timing high carb meals which achieve the same benefits of long term ketosis, without some of the negatives.
Would you be able to retain muscle if you modify the keto diet and go for a 40/40/20 ratio of your macronutrients? (P/F/C)
I agree with everything Jeff says until about 6:00 where he talks about people who naturally feel better on the keto diet. His logic is that these people were so out of shape that any diet change they would have made would have made them feel better. Jeff is wrong here.. what he doesn’t understand (and he honestly states that he has never tried the Keto diet) is that when you are on it your energy levels during the day are not in flux. You don’t crash after meals, you don’t feel tired at 7pm… in fact getting to sleep can be rather difficult the first couple months because your energy levels are so much higher than you are used to.
I am In fairly good shape and work out 6 days a week.. I tried Keto mostly because I wanted to see if I could use it to get the last 10 stubborn lbs off that I wanted. Yes it worked… and one of the very important lessons I learned is that keeping your carb intake low can really help you feel better on a daily basis. While I don’t believe that less than 25 g of carbs a day is sustainable for years I do belive that 60g or less is. Jeff is very right about one thing… and it’s something you need to weigh against the keto diet…. The intensity of your workouts will suffer significantly… But I do know people that never worked out that intense anyway. For them I would suggest keto for 6 months or so followed by a plan where they just naturally keep a close eye on the amount of carbs they eat.
The external shape and weight says nothing about your internal shape, your blood work. That said, if one is not constantly loading excessive amount of carbs just to maximize the performance or any other reason (pleasure) he is probably healthy enough.
Keto diet sure burning water, but also burning fat much more effectively than other methods because of the ketosis.
Performance I believe keto is mainly about the health, and not about performance. People sometime overvaluing their performance over their health causing them consuming some junk just for that. Please stop to do harm yourself just for performance. Prefer your health over performance. That said, while keto really can somewhat hurt the immidiate performance, being in ketosis actually benefit on a long exercise because you have constantly fat turning into ketones which provides constant energy even for prolonged periods, which is also eliminates the need of some energy/protein snacks in between.
Muscles under keto diet your muscles will visually look smaller, but that’s related to the water loss, and not directly related to the loss of power. Again, prefer your health over your lookings.
Sustainability not everyone can sustain a keto diet, but not necessarily for the reasons you think. The main concern is the variety of food allowed. If one is OK with the allowed food, then basically it can be more sustainable over other diets, because fat cause satiety much faster and for prolonged periods relative to carbs, it makes you to not eat as much and as frequent as in other carbs based diets. So one will eat less and all without additional hunger, thus it is much more sustainable.
Carbs and Fiber are unnecessary for the human being. At this point this is science.
Again, keto is mainly about the health. Not about the performance, not about the looking, and even not about the pleasure. It’s about eating for the nutritional value, it’s about the much better blood work and prevention of diabetes and all related diseases. Remember: loading excessive amount of carbs just to maximize the performance or looking or pleasure or any other reason can lead you to insuling resistence and then diseases even if you workout hard.
Rational, Moderation
Science…
that must be your diet. Jeff is absolutely right. And, no. I do not want to see him debate Delawer who is fake an not sincere
Ive been trying two weeks fucking sucks I want to eat some sugar baby
Is there any studies that show how long it takes to reverse fat adaptations? You mentioned is a few videos when you are fat adapted you can eat carbs and get back into ketosis easily. But how long can you stay off the keto diet before you undo all your hard work?
I use keto for the week leading up to weigh-ins for a fight. Losing the stored glycogen and water helps me make weight.
Used to talk to Luis on Sherdog. Good dude. Very knowledgeable.
Excellent explanation. Thanks for being Nerdy. Hubby really likes to know the WHY of all this, as do I! Really enjoyed this. Thanks.
3:40 is this why my sugar level spikes up and spikes down out of no where? Getting a little worried? I’m doing the dieting to reduce down my a1c level
Great interview. I just used the Keto Gains macro calculator to prepare for an event about 3 months out. Super source of information.
Considering the scientific fact that dairy causes cancer and oesteoporosis.. and eating dead animals is direct cause of cancer.. this is stupid advice!
Good in-depth and educational video dude. I’m making a lot of progress, lost about 9kgs in the past few weeks, barely even exercised either. I’ve got a 40 minute yoga routine I like to do though, so hopefully that speeds everything up even more for me.
Trying to understand. Can I play basketball and cycle, and do higj intensity work outs?
I’ve lost 22 pounds in a month due to keto and grants videos about the keto diet and fasting
What is Custokebon Secrets and how does it work? I hear most people burn their weight with this popular lose weight methods.
I love ur content but every vid contradicts another vid like bone broth is th best to break a fast but then u say lean protein is better eaten after a workout for muscle growth. I’m so confused!
The Keto eating plan long term was a car crash for me and a relative of mine. I developed very bad shooting leg pain just before sleeping at night, when it wasn’t just before I slept it happened while I was sleeping instead and woke me up. This was after making sure all my nutrition was on point including mineral consumption. The pain from following a keto eating plan from Thomas D led me to broken sleep, walking with leg pain, worrying about the leg pain before and during sleep and crashes in energy throughout the day. I would recommend avoiding it at all cost.
Went from a 320 bench press to a 285 max after 2 weeks in Ketosis. I have to keep my lifts at 135 for 100reps. Your going to lose most of your gains, that is the absolute truth.
Im looking into a Keto diet because of diabetes and cancer. My dog is diabetic
https://www.youtube.com/watch?v=KusaU2taxow
Do anybody know about Custokebon Secrets? Does it really work? I hear a lot of people lost their fat with this popular fat burn methods.
Dude your an ectomorph. You can eat a whole pizza a day by yourself and still have a six pack as long as u train. Keto is more for endomorphs, when it comes to dieting it is not one size fits all
Please improve your speaking skills where you eat important words in between,
At the 3:08 mark, you are defining a moderate to high exercise as less than 75% of maximum heart rate. Wouldn’t it be more appropriate to define it as more than 75% of VO2 max?
You know what…. can someone just write out the exercises you should do. I’m on my 6 day of ketosis and IF and I feel like just trusting my instincts and figuring it out myself. All these people one video say do one thing then come back in another video and say don’t do it. Geeze man.♀️
You didn’t lose me. I completely understand and this was extremely informative to me at a time when I’m dealing with that last 20 pounds that won’t come off due to I.R. Anyway I’m fixing that issue currently through 24 hr I.F. but I have been very confused about what type of exercise I should be doing on Keto. I’ve been doing Cardio Weight Resistance training with heaviest weights I could safely handle but noticed I was running out of steam pretty fast. Now I get why this was happening. Thank you for that! Will be lowering the weights and doing more reps.
True that. If don’t have anything to compare your energy level but except when you were fat, of course yo gonna feel better. Great explanation.
How many sets/reps should I do when doing low weight?
He said he does more than 8-10 rep range but didn’t specify how many. TIA
Does Custokebon Secrets really help to lost tons of weight? I’ve read many good things about this popular lose weight methods.
Thomas, do you stick to the keto all the time? If so how are you in the shape that you are? Do a video showing a workout that should be done to gain muscle while in ketosis.
All I know is I did keto for a few months and got more shredded than I’ve ever been in my life. What I found out though is that I had to eat a lot of protein (like more than I expected), and workout EXPLOSIVELY! But I have horrible genetics.
As expert, I do think Custokebon Secrets is great way to lost crazy amounts of weight. Why don’t you give it a shot? maybe it is going to work for you too.
I like learning about the science behind keto thank you for sharing
Im training for a marathon doing OMAD low carb eating after each training. Is it enough for swapping my body to use fats, or should I go full Keto?
I notice lots of people keep on talking about Custokebon Secrets (look on google search engine). But I’m not sure if it’s good. Have you ever tried this popular fat loss system?
So basically your saying that to keto and intermittent fasting. I’ve watched other vids so I want to adapt your 2 weeks heavy weights and keep alt to light eight high for rep for 2 weeks and keep going back and forth. You’re also saying keep it short which can happen with those styles of working but, what about doing HIIT you’re saying that it works but just don’t do it a lot say maybe 2xs a week, and idk if I am right you’re saying to do low intensity cardio yet saying to keep the workout short but I remember that the body doesn’t burn fat with low intensity cardio until after the 30mins mark please help me understand then how to go about the aerobic training.
Thanks Thomas! I always learn a lot from your videos!! Yay Nerdy stuff!!
When do I start to exercise? First day? First week? After the flu? When to start the workouts when you started Keto?
Chlorophyll? More like borophyll! Just kidding brother; great vid. When I’ve had some carbs and want to get back into ketosis fast, I do a 10 mile day hike; does the trick every time. I’ve been Keto for 1.5 years though and can tell whether or not I’m in Ketosis; you get good at it over time.
My wife and I are both on Keto and are also training Brazilian Jiu-Jitsu for sessions that are about two hours each with the last 20 minutes being pretty anaerobic. Do you have any tips on how we can do some pre-Jiu-jitsu nutrition that might help us get through the harder training days? We are feeling pretty gassed about half-way through the last 20 minutes and unfortunately, this results in us occasionally getting choked by someone that might not have caught us if were weren’t running out of steam! Thanks and love your videos!
When is the best time to exercise on Keto.. before your Keto coffee, after… morning, evening?
I’ve been on Keto for 6 yrs, and my penis went from 5 inches to 9 inches. Pretty girls ask for my ph# all the time. And my salary tripled within 4 months
Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Simply do a google search. On there you will discover that an awesome tips about how you can lost crazy amounts of fat. Why not give it a shot? perhaps it’ll work for you too.
To be honest…matbe I wasn’t paying attention but I didn’t understand a thing from this video. No shade, just…
Please help I’m on keto diet more than two months My body was 81k
Now only 79k but my body got smaller a lot and start to have cuts upper body and Lost fat on my waist too and butt and The problem is still 79k what is going on with my body please help and I do 18 hrs fasting
Weight lift very little like two times a week for 10 minutes and not religiously ☹️thanks
Thanks for the great information!!! One questionI don’t understand why you’re recommending exercising for only 30 minutes. What happens after the 30 minutes? Does the body run out of ketones for fuel?
My brain went through a cardio workout just watching this, my keto season is now engaged
Nice, balanced take. The big thing he’s attacking is about how Keto guys preach their diet as if it’s the only way to get lean, which really is annoying. Dr Berg makes some really really informative videos, but his advocation of Keto as the one true way is borders on the kind of lecturing you typically associate with religions.
I’ve graduated from college and grad school. Just get to the god damn point. Going to just start fast forwarding to the end where I don’t have to open up a dictionary
i probably missed it, but what is your take on high ph water vs. regular drinking water?
What about eating just enough carbs to get through a hard workout? What if I can technically figure out how many carbs I need to workout and eat no more, how would that affect long term ketosis?
A bit off topic but Thomas, have you heard of Dry Farm Wines? Ever tried them? Curious really about what alcohol I can drink, in small amounts on rare occasion, if any, while on keto (starting my fourth week)?
So should you carb load when doing heavy strength training for muscle growth?
Im confused haha,say my work out is 1 hour and 1/2 half cardio and half wights and im diabetic type two whats the best diet for me i dont eat heavy carbs i do eat carbs in morning like Ezekiel bread and banana with eggwhites maybe some peanut butter,i weigh 256 im 6.2 my goal is 225 can you or someone please help really need help trying to get off my metformin and lisinopril im sick and tired of being a slave to the fda and W.H.O pharma companies and doctors can go to HELL PLEASE HELP.
His title says “what type of workout is best” but yet he made no reference to a particular workout that works best. All he basically said was keep it short less 30 minutes
I absolutely LOVE that you explain the science! I am someone who has to read and reread things to understand something and I completely understand what you explain the first time I hear it!! So grateful!
I’ve been doing keto for 3 weeks now. I used to do HIIT workout before but now that I’m on keto I barely have the energy to work out at all. Even climbing a stet of stairs fatigues my leg muscles so much that it feels like I had just been running for 5 miles. Btw running is definitely NOT a low intensity exercise for me. Apparently fat is not giving me the energy carbs used to give me.
Thank you Coach Jeff. GOD BLESS always
P.S: Don’t SKIP ADS. thank you guys! =)
Thomas you lost me. If possible please start out simple and get to the point for some of us keto neophytes. Then progress deeper into the specifics for those more advanced otherwise you could be losing a lot of beginners like myself.
Great to see more research being done in this area and I appreciate you breaking down the complexity of the topic, as always.
However, reading up on the second study, it appears that the increased fat oxidation results in increased oxygen demand, thereby reducing the overall efficiency and not translating into increased performance. So I wouldn’t necessarily agree that these findings (i.e. higher fat-burning rate) indicate cardio to be “easier” on a LCHF diet. This is not to deny the possibly beneficial effects of a ketogenic protocol in endurance athletes I am just interested in how you reached your conclusion.
On this note: there was a recent study (2018) investigating the effects of a 12-week intervention (diet and training) in endurance-trained athletes, showing LCHF to increase fat oxidation, body composition and also some measures of performance (interestingly enough, no improvement was seen in the 100km race vs. a significant increase in the critical power test and the six second sprint peak power) https://www.ncbi.nlm.nih.gov/pubmed/29108901. You’ve probably seen this one already though:-)
Why do all ketonian talk so much. Dude I didnt hear anything you said. Jesus.
MACADAMIA is the Bomb! Yeah, for a discount. This brand actually tastes good too people.
Eat some sweet potato before your workout maybe 30 to 40 grams worth. You’ll have all the energy you need for your workout, you’ll burn off the carbs and still remain in ketosis. This way, you can forget about restricting / modifying your exercise program.
70 years old woman. I only walked for six months starting keto. By end of that I was running up stairs and climbing rocks on vacation I was STRONGER with out HIIT or weight training. I started that then. Lost inches and no pains or aches.
yes u actually can exercise and pop right into keto lol i do it all the time when i had too many carbs and get kicked out
-i do weight training & then HIIT Cardio and i get right into moderate keto. it’s the medium pink color on the scale:)
As a biologist, I think you did a pretty good job explaining and keeping facts straight. Great job!
Love this, thank you! Would definitely love to hear more about this topic!
What should I do when I am craving for bread or trader joes’s soy chips? I can get back to keto in a day. But should I cheat and have a carb loading day? What do u say?
Keto without cardio is not a good idea and your video just proves my theory. I am still trying to figure out the ideal amount but so far its been great:)
This is like watching anime w/no subtitles . Didn’t understand 80% of what you were talking about.
Thomas.. keep it simply, your entering into assuming the average person knows your knowledge… the best teachers remember what it was like at the beginning.. your beginning to forget this…. back it up
Can you do an update to this video if available, an updated video on best exercise on keto with some new studies? I’ve watched like almost all your videos and lost 50 lbs so far, you’ve changed my life thank you
Somebody please tell me what kind of exercise will help me become INSULIN SENSITIVE?
Thomas did you say eccentric exercise caused too much damage and the body had to use protein, does that mean it caused catabolism of the muscle?
Theres something i didnt understand: Did you mean lift heavier on the 3-4 reps and then lower the weights and do the same exercise now with more reps like 13 and up reps? That wasnt very clear to me. I would really like to know the answer to that. Thanks!
So CrossFit is ok? I do fasted CrossFit in the am and light lifting in the pm after I’ve broken my fast. I feel great so I guess that’s all that matters right?
I am knew to keto, so I am wondering if you are not supposed to snack between meals then when do you eat the f-bomb? If you are out runningand then you have a snack while you are running wouldn’t that take you out of your fast?
Stop blabbering all the words you have memorized, and get to the point dude…jeeez
8:40 “I stay out of the 8-10 rep range, and i start going a little bit higher rep, on my other reps”……..W T F
I watch Dr Berg and he says carbs negativity towards the brain, the skin, the muscle, the hair. Then I’m like okay. But then I watch athlean x dude and he looks awesome and sounds mentally sharp idfk anymore what to believe…it’s really confusing and discouraging to not know what direction to take, nevermind the discipline…
Any advice for someone who wants to start a Keto diet and workout but have rheumatoid Arthritis and fibromyalgia and PCOS? Thanks
Love your info X.
But their is a rite way and wrong way to do anything, if your not getting enough fiber on keto you need to do more research. And get more veggies in your keto diet, Your not eating rite.
Gluconeogenesis your body will make glycogen when it needs to.
I personally am adding weight to my lifts regularly, and my preferred work outs are heavy lifts 2-3 sets 8-15 reps 3-4 times a week 1.5 hours average hardly any cardio.
But like you said in previous vids I love my diet and can see doing it forever.
7 minutes of shit talking. Video starts at 6:55. This guy wants 10 minutes on yt videos.
Harness the Power of a Keto Diet & Achieve the body You Deserve: http://go2.sixpackshortcuts.com/SH3y7
What’s going on SixPackAbs.com? Thomas here, and today I’m going to share with you the correct way to workout when on a Keto Diet! It’s actually pretty simple, but you may need to alter your current workouts slightly to get maximum results from Keto…
Any trolls, inappropriate comments, or spam will be removed from the comments and banned from SixPackAbs.com. We strive for a great troll-free community here, and we’d love to have you as a part of it.
How anyone pushed the Dislike button is beyond me You were VERY FAIR and to the point of it being what works for You( individuals).
Great video bro, well spoken and informative without being one sided.
Sir with keto i want to do workout so how much protin i need my weight 98 kg
Thank you! Feeling whipped doing circuits 3weeks into Keto, but you’ve inspired me to continue hiit and add some weight! Great video
Thank you for the information. It’s been hard to find any reliable information on working out while on a keto diet. Your video explained everything I needed to know.
If I can do a workout until the evening, when should I stop eating to put me in a fasted state?
thanks for the content I’ts extremely helpful greetings from Madrid!:)
There is a big different between fat Loss and generating Ketones. This is a video about which exercises help you GET INTO Keto faster, as in get your body adapted to Ketosis, HIIT is still, in my opinion, the best way to actually burn fat.
Im confused now, Thomas, so you dont recommend eccentric slower repetition workout on keto/fasted??
12 minutes just to tell people their fat asses need to walk lmao. Good shit tho, I like how scientific your videos get.
‘the bonk’ is one thing. hitting ‘the wall’ is something entirely different. lol
So, wouldn’t ANY exercise at about 60% intensity (aerobic/eccentric/concentric/whatever) be helpful? just keeping things BEFORE the point of muscle damage?
Man Thomas!!!! You are just awesome!!! Invaluable information for free???? Thank YOU brother!!!
I think his main point is true, you have to be able to stick with it. However there are a lot of misconceptions about Keto. First it is NOT easy to start keto, first week or month you will be craving bread and carbs sweets etc like you’re starving even when you’re filled with steak and butter. Second, only the first phase of the diet is 5% carbs 20% protein 80% fat, and yes you will lose muscle, but long term you can increase your carbs a bit and protein significantly. Long term it actually does have muscle sparing effects since you’re body is more geared to burn it’s own fat rather than muscle. One thing I never hear anyone mention is that bodybuilders and athletes can eat more carbs and protein on the keto diet than sedentary people. If a bodybuilder burns 100 more carbs per day for energy and 100 more grams of protein for rebuilding muscle, then ad that to the Keto diet and what’s left over is the same equation you started with in the first place, plain keto diet.
ha ha.. Love this! Simple activity?? thats my kinda activity! Thanks Thomas, I enjoyed the video!
It would be great if you started the video by explaining what exercise is best and then get into the science of why. All I learned from this video is that there’s a lot I don’t know about exercising.
Great video, but to be honest, I have had to watch it three times:o
Dude…!!!
I’ve gotta’ call BS.
2 YEARS ON THE KETOGENIC DIET ( SERIOUSLY ). No carb loading at all. Nothing but less&less&less energy. From 40 miles per day on a old mt. bike to five twice a week. It’s gone from keto to you have to add intermittent fastingto OMG, CARB LOADING. I started with a Mediterranean diet. I weighed 15 lbs less. Injuries healed three times faster. I had 4 times the energy. All I really want now is to be able to eat a banana without thinking it’s incredibly, horribly sweet and my body, that’s been tricked for two years into thinking it’s been starving, to not store it all as fat…!!!
I have been tracking ketones all day today and was sitting at 1.8all afternoon, then did 6 500m intervals on the rower at around 1:56splits with 2 mins easy rowing between each. Took a break for 30 mins, retested and am at 0.2
Yeah but that’s only possible for people without IR, to burn both ketones and carbs, right?
I’m so confused. Was there an answer in there? lol I’ll watch again.
Good stuff; clear, concise & to the point, thanks! Will apply in practice.
Hi Thomas my goodness lots of information there. I’ve been training for a lot of years and there has been an augment for what’s best exercise. Just to let you know I’ve 51years of age and do some kind of training most days. I’ve been fasting now for over two month using 16 hours and now 24hr day on day off. Having great results. Being an older guy and needing to stay at the top of my game for my job I train every area I can. I swim ♀️ and cycle every day I’m off work. I also workout with kettlebells at high intensity. I’ve have found over years people are becoming so confused ♂️ not knowing what is best to do. Just get off your bum do something you enjoy stop eating so much processed rubbish Which works for most.
I’ve learnt lots from you about fasting watching your channel many thanks. In my opinion the augment on what’s the best exercise is going to keep going on for years to come. While there are people making lots of money out of exercise the what’s best will never stop. I saw video of yours doing HIIT saying that was best. So have you now changed your mind ♂️. Your knowledge is amazing and I have learnt lots from you total respect to you. But people will always be confused about exercise. Just enjoy what ever you do or you will stop. Just exercise.
Great Video! Please don’t stop your scientific knowledge, its why your my favourite person to watch on youtube concerning workout biology, keep creating genius’s! Your making mankind smarter
In one of his other videos he says the complete opposite of what he says here.
Nice knowledge from Thomas although it’s a little bit nerdy. Please share to love one
I would only ask people who “doubled muscle mass” in one year of keto diet and who writes similar things in comments: just explain how you did it with just 20% of protein calories daily? What a fantastic, I would say incredible results you have! Keto is just a fat burning diet with results of light regular aerobic and normal balanced food. It’s not a magic tablet. And it has it’s price. Just eat balanced food daily and start walking couple miles, for beginning, and you’ll change your life forever.
I watched the whole thing. Basically he says do cardio. I want to lift weights though.
Thank you so much. Simplified
1 Aerobic exercise. Good
2. Hi Intensity exercise, Bad.
I have mostly been doing aerobic exercise and I have been losing weight fairly fast. I don’t do much in weight training because I have an injured shoulder. So I mainly do bikes, the crunch machine, some light weights, and some on the assisted pullup machine, as well as the rowing machine. These seems to be my main exercises.
I love the nerdy stuff. I need to be able to make sense of what I’m doing by tackling WHY i’m doing it and to what end. I’ve struggled with maintaining a diet that will challenge my body and your page is a good start. So THANKYOU for breaking down this info for me. Look forward to starting that keto challenge with you Thomas!
This was excellent and I love your science behind it Thomas! Please don’t ever stop the science! It’s SO important.
My endurance is ass when I don’t have a decent amount of carbs. When I have a lot of carbs in my diet I’ve ran 7 miles in 53 minutes before. On a strict keto diet I can only run 4 miles in 32 minutes.
Not sure if you do or don’t but do you have a set routine you can share for building muscle and for fat loss?
Perhaps you should have 2 versions of your vids…one for Dummies like me and another Phor Phitness Nerds. Jeez just get me on the bus.
I usually do high paced cardio for about 10 mins to really get heart rate up and then get into a normal aerobic workout. Would that 10 mins of high intensity workout be that bad for Keto
Also I’m currently doing fasting 17 hrs 7 hour eating window and workout during fasted state.
less then 30 minutes for a workout?! oh no, that makes me sad
I love this info….!!! My husband is really cycling hard lately and he is finding that he has crazy energy and not bonking. This info proves his suspicions of what is happening in his body.
You’re the best at presenting and thoroughly explaining information.
I got kicked off the ketogains FB page for calling someone a fake natty. Dude was bigger than Arnold and claimed natural.
Running is only up to 60% of your heart rate? I just walked up the stairs and I’d say mine hit about 95%
Hi! I’m doing a 45K cross country skiing race in a month.
All previous endurance races I’ve done have been on carbs (eating oats is kind of a religion in Sweden). However, since a few months back I am now fat adapted. Most days I do intermittent fasting and I do shorter bursts of keto.
What other foods do you recommend to carry in your pocket? They need to be 1. small 2. not crumble and risk small pieces irritating (so hazelnuts are out, but macadamia would perhaps work) and most important: it should taste good.
Your friendly sponsor seems nice but with customs and shipping I can’t rely on a shipment to arrive for my final training weekends.
Actually I just found out I’m a total geek! I followed you, I got it, I liked it and I’m grateful for ALL the info! This means I’ve been doing things right instinctually. Good video, thank you for the geeky parts! So grateful!
I am going to challenge your hypothesis a tad with Some more idea to chew on,
Dr. Bob Gajda, Dr. Lance Dreher, Have studies conducted by Dr.Barry Sears, Ph.D. at Standford & University of Texas showing fasted P.H.A ” Peripheral Heart Action” Training Of Olympic level Athletes & Obese sedentary people. That glycogen depletion was faster in PHA training vs Fasted cardio or standard weight lefting. PHA also tops HIIT training in lipolysis of visceral fat. So food for thought.. Love the videos
This explains something Dom A’gustino said in his fasting/keto protocol in Tools of Titans. He said to go on long (3 hour) walks while fasting for several days to jump start keto. He said “Don’t do HIIT or run hard or lift heavy. It’s too long to explain, just walk for several hours each day you’re fasting.”
So, walking is good. Thank goodness for Silver Sneakers…free gym for us seniors! But my glucose levels go up afterwards, why?
I don’t believe in macro-exclusionary diets either. That’s why alcohol makes up 75% of my carbs.
This guy talks a lot and not much information!!!JUST GET TO THE DAMN POINT!!!!!!!
Great video Thomas….. but it did get a little confusing…. please do another wrap up of it could you? More of a simplification… ✅
Thomas reminds me of the beast from XMen. Jacked but intelligent
Its great to know the science that backs up what I have been telling people for the last couple of years: go for a Walk after your last meal of the day, and do something active just before your first meal of the day. I also am a firm believer of time restricted eating/intermittand fasting, and low carb. It took me 53 years to discover the powers of fasting and low carb eating. I haven’t felt this good and this strong in 25 years. I am in the best health of my life. I haven’t been sick with a couph, cold, fever, GI since I started this journey 9 months ago. Aches and Pains from day to day life and post high intensity exercise is almost non existent.
I thank Thomas Delauer, Dr. Jason Fung, High Intensity Health channel and more for my health and fitness improvements.
Ya Josh Bryant is all about the burst with resistance. I read Arnold likes the negatives, but reinforces the burst as most important. In my youth I’ve had eccentric emphasized training. I didn’t really keep to it, it can be a fad of importance not done right. I would say that out of all my years lifting at night alone, some of the most beneficial implements for lifting without a spotter are, of course barbell, but the dumbbells excitation of stabilizers resulting in quicker returns from lost ground by either injury or time off absence. The last jewel is Phil Heath advice from Hany Rambods polish approach. Not only does it show immediately, but it consecutively proves results the week after.
Proprioception is quite nice as well.
About fat burning, there’s certain types of training where the fat falls off, outside of cortisol accumulation vs rest issues. Boxing is one of those night long fat burners, but there’s issues with culminative fatigue/muscular strain when coupled with weights without proper frequencies & recovery, which can result in injury. Some strategies keep you burning fat all dang night it seems! I believe certain types of HIIT can also help catapult you there as I’ve read & you’ve previously repeatedly stated. Some are truly better than others. There’s certain types of HIIT timed right throughout the day that seriously help performance by significantly increasing your load volume bearings, that’s exponentially significant. I’ve found that it is better to rest a night then abandon such an effective implementations. Tudor Bompa & Gregory Haff have an excellent illustration of this. I study, conglomerate & implement these multiple sourced strategies myself. I feel them, their practicality, their simplicity, their effectiveness with fairly minimal provision. I selectively live isolated in this self study so not to be distracted as I don’t have formal teachers. Besides most fat bodies wouldn’t care to understand or make efforts without ridicules of vanity or perverse accusations of intentions of such efforts. They would say that I am too much, neurotic, *self centered & *bipolar like the *Sun. It would be better for their conscience if I joined them in fat unhealthy living which is less threatening & more controllable to the pervasive suspensions of their minds which leech out thru their eyes, body postures & mouth. Or they could attempt to deravel my psyche for their own sexual indulgences perhaps! I do wonder where I could’ve ever gotten such an idea!? Hmm??? 8[
Lol ;P I can’t always be nice when it’s so much fun to be an asshole right back, am I right Tom? I got my reasons brother, you seriously can’t trust them all! Keep exploring for progress, some of us will be with ya!
I’d really like Jeff and Ted Naiman to talk and make a video together.
1. Cardio fat is mobilizing more; long distance
2. HIIT
3. Eccentric workout block glycogen; prevention into ketosis
4. Cycling
5. Long distance walking
I’m one of those who really dig the “super nerdy stuff”! Your channel (and one other) is the one I turn to when I want to know the WHY behind the WHAT. And you explain things more succinctly and with more confidence than any of the other dozen keto/IF experts I subscribe to. Keep up all the great geeky stuff! (Please keep reading below for my question…)
On a related note about keto, a few days ago Dr. Greger (I’m sure you know about him), posted a video apparently based on a bunch of keto studies, and he concluded that there’s still no conclusive evidence that ketosis can fight cancer. In fact, he said that ketotosis could even exacerbate cancer, since even cancer cells can survive on ketones instead of glucose. By coincidence I saw that video just before I was going to recommend keto and IF to a friend who was recently diagnosed with advanced prostate cancer. (He recently had his prostate removed but is now waiting for his new insurance to start.)
Thomas, do you have enough interest or knowledge to do a video on ketosis for (or against) cancer? I did several different YT searches on that topic, but found very few recent videos. And none were by you, even when I included your name in some searches. If you already did a video on this, please point me to that thanks!!
Awesome vid, love the science, it keeps me engaged and wanting more, cheers Thomas
If there is a demand of people that certain explanations need to be simplified, structure those topics into different subcategories.
For example
subject
short overview in which you describe what the ‘problem’ is and what the practical application is
a little bit more in depth information for those who care and if you really want to go in depth, do a specified video.
practical application in a real life scenario
‘what’s the take away’ > practical application for everyday people
And done. Now you don’t have speak with an incredible amount of rush, you don’t have to apologise 10000x times, the people who don’t care for the scientific explaination will trust the process and know that after every video, they can apply a bit more practical knowledge into their life, experimenting what works for them at that given moment.
I really appreciate all your content but there is a serious lack of structure and it’s becomijg evident through all then ad hoc behavior.
I’ve been Keto dieting for 5 years, for the last 14 months I’ve been doin everything I’m supposed to do and… I still… NO problems for me.
As an insulin resistant type 2 diabetic, I would love to see a specialized Keto plan for that.
I have had much success with one set to failure Arthur Jones style work out, but with intermittent fasting have increased benefits! Wish I had done this 30 years ago! Thanks for your videos!
I read through the abstracts on your citations, and I’m not sure how valid the given research is. Most of it is at least 30 years old, and many of the studies regarding ketones were focused on either very small sizes or diabetic subjects, making generalizations to a broader population less likely. Whatever your opinion, you can usually find academic research to support it. The more important thing is to broadly read research and compare not only their findings, but their methodology and whether or not their results can be generalized beyond the populations in the study. I enjoy watching your videos and I appreciate your attempts at grounding yourself in scientific research (which cannot be understated today), but for this video it just seems like the evidence you cited doesn’t actually support your claims as much as you imply.
That said, I recognize that you concluded the video by saying all of this is your HYPOTHESIS, but by that point you’ve used so much scientific jargon, jumped around from study to study, and spoken so quickly that I imagine the average viewer will very easily miss that point and accept this as fact, not assumption. This potential to mislead viewers is only further enhanced by your graphics not including the fact this is only a hypothesis. It would be awesome if you could get someone to test this hypothesis in a study and then report back on it. Have you ever thought about becoming a doctor and conducting your own trials? Your interest in science could make it an excellent fit for you.
Is it true that our body wont burn fat during the first 36hour fast?
Loved loved loved this video! Not just one but 3 hearts. More videos about hiit please.
Sometimes I’m at the point where fat loss or muscle gain doesn’t matter anymore, I just want some intensity to feel good mentally and emotionally. Just sometimes. Interesting video as always Thomas, appreciate it!
Dude. Love your stuff but Too long. Just give us the cliff notes.
The thing about keto is at first your performance goes down but after your body adapts and becomes more efficient and storing and using the small amount of carbs you intake then your performance goes back up and endurance is increased.
Can Keto improve strength training and increase muscle size 3 times a week? Can that with minimal cardio work (e.g. 20 min after each workout)?
Way beyond my understanding. Just tell what exercises to do! Lol
Keto diet makes me healthy, keto diet fix my type 2 diabetics, keto reverse it I’m no longer under medication , just by removing sugar and by eating low carb
I love the complexity of your videos! it is very informative. Thank you
Wow that was a lot of information! I’m gonna have to rewatch this
Blah blah, you over explained it bro, most people just get turned off.
He is concerned that his job won’t make money if number of people turn ketogenic!!
i’ve been doing keto for about 1 week but i can see myself doing keto diet for life. all i can say is that my head feel more focused or better mentally.I used to have headache all the time but when i enter keto diet it all gone. I eat less but feel more full. not sure if it gonna maximize muscle gain because i do feel my workout not as intense as when i am in normal diet.
Thomas, I’m approved to do Keto and workout from my current doctor. 10 yrs ago, I had a heart attack. I was young 44 yr old at the time. When I started my rehab in hospital gym for a few weeks after, my Cardiologist limited me to a heart rate of 120 beats per minute. I was ordered to drop weight to lower my “BMI” which is a very flawed form of measuring bodies. Considering that I was put on beta blockers, stint medication, baby aspirin… about 6 meds daily, I realized that my body’s already slow metabolism would be practically shut down I figured my only answer was to do a form of a Mediterranean diet and that my workouts would consist of long periods of elliptical, walking, cycling, swimming at initially slow paces. The weight came off very fast. My success led my cardiologist to amend his working rules, allowing me to put in the work as long as the heart rate stays steady and no “fight or flight” shocks happen to the system during sessions. Slow warm up and slow cool down were adhered to as well. It was boring as heck to do, but the results were astounding. Your explanation today helped me realize that I was in a form of ketosis, burning fat like crazy and not carbs. I never bonked during this workout which lasted for 3 plus hours. I was never got tired or was tired later, I always hydrated like crazy and my body never got sore. Best of all my heart never hurt as it recovered. I did have to carry a couple of shirts and underwear with me because I would get drenched in sweat. Your explanations today helped me understand what I did then, and what will work now (with a less lengthy cardio session), will be very similar, mix in a light weight/ HITT section, followed by some yoga stretch, cause old dudes need to stretch. I’m ready to go with this Keto lifestyle and am even more excited that I can do a workout that is safe for me. Appreciate your YouTube videos. Jon from Yosemite/ Mariposa
Hey Thomas, do you think carb-blockers work? (White kidney bean extract)
Thomas im on keto. Have a huge basketball tournament in august. If i switch over to carbs the week before, will this help or hurt my performance?
Hi Thomas,, really liked your video
Just wondering,, if you can advise me what pattern of exercise should i follow, to get my blood sugar down.
When i started keto my bg values were around 120,, now it is around 160.
Need help
Thomas delaur how many carbs is a good amount to eat per day? I heard under 100 is a low carb diet. I just want your take on it.
i thought it had nothing to do with muscle glycogen and all to do with liver glycogen as to whether you go into ketosis.
That makes sense to me. On my overnight fast my FBG was 75 50 Hct 17.0 hb. KGI was 2.45 ( ketones 1.7 mmol/L) A few days later I did a hard weight workout (squatslat pull downs bench press (full body). My FBG was 93! Hct 40 Hb 13.6. The latter two down numbers appear to be due to plasma volume expansion and possible muscle protein gluconeogensis. At least from what I came up with on some research. I worked out fasted and was amazed that my FBG levels were that high and my ketones were only 0.6 despite hard exercise and why it seems that would fit with what Thomas was saying.?
I appreciate the nuts and bolts. So glad you touched on this. Thank you Have an awesome weekend.
There’s nothing worse than getting an ad midway through a sentence. Not helpful.
Do not buy a fat bomb. Everyone who has ever spent some time running a marathon knows that there is a never ending supply of fat in your body. You can run slow for days on your own stored fat. (If running slow!!) so if you buy yourself a fat bomb you just added to your already never ending supply and wasted money.
When the first study had positive results in only two weeks it was the effect of keto. But when the last study had no positive effects shown within three weeks it was because keto needs „six weeks“ to show effects?? Sounds like cherry picking which studies support your views especially when you only show that few studies
I love the learning and application that I’m taking from all your videos Thomas!
I think I made the mistake (as a female) by jumping in to Keto very quickly with continued intense cardio. It’s been over 1 month and I still feel like I’m not fat adapted because I’m simply exhausted most the time. Without caffeine day to day life would be very difficult. Keto strips do show positive for ketones and I’ve barely lost 4lbs! Help! What am I doing wrong. My goal is to lose fat but I also genuinely want a healthy lifestyle and energy would be nice. All the science behind this makes complete sense I’m convinced I’m doing something wrong I just can’t figure out what— any tips help—I’ll keep watching
Great informative video. But I want to ask, at 4:35 you say the high carb group used (burned) more fat when exercising than the low carb group. Doesn’t that contradict what has been said earlier, that keto burns more fat?
02:10 when he rised his shirt it was like a gang member rised his shirt to show his gun
As a big fan of weight training should I stay away from eccentric training?? Don’t wanna waste my protein to create carbs (you mentioned that it’s more difficult to replenish muscle glycogen because muscle tissue is much more damaged after eccentric training). I’m really confused, please help:((
What would you recommend eating for a Keto + OMAD diet? Do you have any plans that show that? Thanks! @thomasdelauer
Would my to show on screen the reference for the studies? I know that they are in the video description. But, the video gets buried deeper by the second by YouTube.
thanks for the explanation, I have only been on keto for 2 weeks and I went trail running today, when I hit mile 4 I started feeling like I had no energy, I had another mile and a half uphill to get back to my car and I was not sure I could make it I felt so awful,,,,never had this happen even when running half marathon. Was thinking I would have to quit keto but I will give it some time to see if when fat adapted I can do better. May not have been hydrated enough also do to increased urination?
The bonk is BS it is all mental. The some people experience it is because they expect it. I ran my first marathon and I did not experience it. I always said it was bull and it turn out to be bull.
If just starting keto, should one avoid cardio until they are fat adapted? As in, is there any added fat burning benefit?
Apart of the Air Force. Is the carnivore diet sustainable for heavy training / intense cardio and conditioning?
So here’s my question: if cardio or lower intensity weight-training GETS you into ketosis faster, when do you incorporate heavier lifting..in the 6-8 rep range for the half hour workouts?
If you’re on keto, about how much glycogen would you have stored in your muscles to get through the hills of an endurance run?
You give great scientific info, but for us subscribers it’s redundant. Please get to the point. (Don’t mean to complain, just want to get to the meat of the video) Thank you for all you do for us!
Does Light weight lifting in keto diet helps burn fat at a better rate than just dieting and low cardio diet?
Wrong: about keto, you can build muscle on a low carb diet because protein burns like sugar in the body (50% of it will turn into sugar for the 20% of the cells in your body that cannot use ketones (what is produced from fat) for energy )
And humans only recently are eating carbohydrates including fruit, out ancestors ate fat and meat not carbs, it’s true that carbs are anabolic but they come at a heavy price because they trigger too much insulin, which creates immflamation and can damage arteries.
Right: keto is not the only way, correct.BUT it is the easiest and healthiest way, those carbohydrates have antinutrients like lectins,gluten,oxalates, and so on and so forth which also haven’t been studied extensively likeyou say about keto studies.If you look at the major food alergens list, many of them are vegetables.
Personally what I agree with: paleo keto is the best way, where the only vegetables in your diet are things like coconut oil.This will help you have strong muscles,lots of energy.
Also one last thing: Water is stored in your body in excess when eating carbohydrates, think of all the good it will do to your body and kidneys by lifting a heavy burnden.
Elimination diets are the best way to go for people that have health problems and many people do.We will have more type 2 diabetics soon per amount of population, than we ever had before (i am talking about ratio here and it doesn’t matter if world population has gone up).
The only reason WHY YOU don’t have diabetes 2 yet, is because you burn all the sugar in your muscles, but eat sugar and skip a week of workout and you will start getting insulin resistant and get non alcoholic fatty liver, which you won’t be able to solve after a certain age unless you go low carb.
In human evolution people were hunters not carb farmers!
Have a look at this guy: https://www.youtube.com/watch?v=2m3g0JBdtgE, bigger size than you and eats keto.
I used Keto but definitely can say it’s more of a time frame diet unless you prefer to limit carbs every other day is sustainable once you hit the body fat level you want. IF is easy long term if you pick the window you prefer
Thomas Ive been hearing alot on the keto burn extreme apparently it was on shark tank does this work or is it just a gimmick?
Thanks for the great info! I was just wondering, what’s the evidence available that shows it takes 6 weeks for your body to become better fat adapted? Has there been any research to prove this point? Is there any research which shows that the body REALLY becomes more efficient in utilizing fat if you stick with a keto for a longer period? Because you didn’t seem to mention it in the video. Would love to read up more on it!
Can u achieve the same younger looking effect with a healthy carb diet instead of keto???
I have been looking into Keto as it gets thrown around so much these days, I have never tried it and never will. IMO it’s unhealthy, unsustainable and it just doesn’t make sense.
I totally agree with this dude, you should always aim to get all three in your diet, lean protein, healthy fats and a small portion of complex carbs. Doesn’t have to be much, but you should still eat some carbs for fibre and energy. If you skip the complex carbs then you are also missing out on some key vitamins and minerals.
Having said that, I regularly fast for 16 hours and only eat during 8, so I’m not even sure if I ever reach Ketosis whilst fasting, but my diet mainly consists of high protein, some fats and some carbs mainly from vegetables such as broccoli, leafy greens and also from jumbo oats. Rice and the likes I try and keep to a very minimum and even when I do eat it, I have very little.
The most important thing IMO is to be at a calorie deficit, and if I ever go over my daily calorie intake limit, then I usually burn it off with some cardio, so I am back at a deficit.
Still got an fbomb round my middle. These will be handy when my body fat is low… one day.
what about construction workers? better eating fat or carbs before work?
Why you only put naked picture in thumbnail but not in video, click bait:(
That quiz is a epic scam. Why would yo do that? Need to rethink everything I’m hearing.
Has anyone tried Custokebon Secrets? (do a google search) We have heard several awesome things about this popular weight loss secrets.
Since our bodies utilize fat during aerobic activities, when in ketosis wouldn’t C8 MCTs be the best possible fuel since it skips lipolysis and goes straight into the liver to produce ketones, and therefore energy? I would think that someone doing a marathon in ketosis would be drinking water with electrolytes and C8 MCTs with small amounts of glucose/fructose to maintain performance more so than a product like macadamia butter that first needs to undergo lipolysis?
Thanks for this info… very enlightening. Those f bonds look good too
I did the Gate River Run 15k today. This is my first run on this diet. A few differences to note. One, I felt like I pissed out all my minerals when I stopped at the 3 mile marker. Went from feeling great to feeling kinda bla. That was the only negative. Biggest positive is that in spite of feeling like I lost minerals at my piss break, I didn’t cramp once. Aside from 2016, every year I run this race my calves cramp badly while running the green monster (look up the gate River run Jacksonville FL if you want to know what that is). Not cramping and not having to stop was a big deal. The other positive is recovery afterwards. I’m hurting, but not as bad as usual. I feel like I am a day ahead of schedule. If you are a runner and considering Keto, I highly recommend it. Even if only long enough to become properly fat adapted
I know this video is older, but I’m hoping you still answer questions…
I just started keto a couple of weeks ago. I do cardio in the morning (3:30am for about an hour)…and lift in the afternoon (4:30pm I like to lift heavy). Is it possible to put on muscle and still burn fat? I have about 20 lbs to lose but I would really like to at a minimum maintain my muscle.
Thanks, Jessica *former NPC figure competitor who had a baby at 43…and ate too much!
Where I was raised, Low Intensity Cardio was called, “pacing yourself.”
Hi Tom, I have a question for you:
I have been following an intermittent fasting lifestyle (20-4) for a couple of months and I have lost a lot of weight and feel great!
I’m also doing cardio (bicycle) and I bike in the morning while fasting. I’m feeling great and I don’t feel weak at all, even after riding for a few hours while fasting!! (I obviously drink a lot of water)!!!
Now that I decided to train for a half ironman (70.3), my trainer is telling me that it is CRAZY to train while fasting…
My question for you is:
What should I eat (or drink) in the morning during my training, if I’m actually breaking the fast (since my last meal of the day is usually around 4-5 pm?
Do you think it is crazy to train for an ironman (swim, bike and run) while fasting?
What kind of food would help me boost my energy during the training, while still getting some of the benefits of intermittent fasting (something that would not raise my insulin that much…)?
Do you think this would be applicable to swimming? After long swim practices, I can barely pull myself out of the pool.
Those fbombs work! It was crazy how much more energy I had the second half
Of my 12
Miler. I’m a believer! Thanks Thomas! You da
Man!
understood everything.
basically you can only train hi rep and low rep ranges. 1-4 reps, or higher than 10 reps using CP system and stored sparred glycogen, and aerobic systems. great video!
Is the food we’re eating affecting our sleep? I have noticed that when eating certain foods I have more vivid dreams
What an exciting video, Thomas, that further supports this powerful lifestyle. Thank You!
If you have really high body fat, it’s definitely a good idea to cut out carbs. It’s not something you should make as a permanent life style though. It’s a great “diet” though, I get to eat plenty of steak, pork, chicken, eggs and cheese. I’ve cut a ton of weight doing it short term.
This was one of your best videos, very well explained with a ton of research to back it up, thanks
Thomas you are a mad MAD scientist & that’s why I subscribed… I’m 5 videos a day trying to catch up with the class… PRICELESS INFO
or you could just use keto for cutting or general well being or recomposition. if you want to focus on building muscle then stick to the normal bodybuilding diet. im sure mr delauer gained all his gains the way he is now not on a keto.
Something something the mitochondria is the powerhouse of the cell.
Luis said he’s been doing Keto 18 years so did he start at 5? He looks about 25!
FBOMB Salted Chocolate Macadamia Nut Butter (10-Count), Ingredients: Dry Roasted Macadamia Nuts, Organic Dark Chocolate (unsweetened chocolate, cane syrup, cocoa powder, cocoa butter, vanilla), Sea Salt. What’s the deal with the CANE SYRUP? It’s like telling an alcoholic its OK just to have a little shot every day. I was excited to hear about these, but I’m done with Sugar. Y’all messed up a good idea.
Hey Thomas i love your videos but can you make one video targeting best way for muscle building!
I understand keto has some benefits. Reduced inflammation being one. But he needs to beat the drum more that this is a HUGE con of the keto diet; not having the proper energy to get the most out of physical activities like sprinting, cross-fit, and specific weight training. It makes me wonder if keto is more hyped than what most people realize.
People talk to no end how keto has helped them lose xxx lbs. Is it the high fat intake that reduces cravings, making people eat less? Or, is the main cause for weight loss this state of ketosis that burns fat more quickly or more often? If it’s the former, you can go on a low-carb, less restrictive diet and still lose AS MUCH weight as long as you have the self discipline to control your eating habits. You can also include a broader range of foods that are known to reduce inflammation which mirrors the benefit of keto.
I have a question, if low intensaty cardio works how about high intensity such as road cycling at speeds of 25mph to 30 mph for 30 miles at heart rate of 160bpm+ for 2 hours? What is a greate recover for Keto?
Thomas, so is this guy BS or no?? https://www.youtube.com/watch?v=8Cvp0ym0Lvw
Got inspired from the salmon sashimi..that’s my menu for tmr:>
Big fan, Thomas. How can I get more fat in my diet without “oiling up”? I have been OMAD since July ’18 and watch my carbs like a beggar. I hit the treadmill for 30-45 min around noon. ACV/Green Tea at 3pm. and put down 200g of Kale or Cabbage starting at 6p. I then prep my protein, have an Avocado and wait 50 minutes before (Sockeye or Steak) eating protein by 7pm.
Am I overthinking this diet?
My OMAD is an orchestrated symphony calculated on Excel long before meal prep. There is no way I can put down 7 cups of Kale and keep my Carb count under 10g (which is just what I do.) Also, I track my Omegas 3 & 6, always keeping my 3’s higher than the 6’s.
Not an easy task there! I water fast for 48-72 hrs. per week. I supplement with Himalayan Salt, 550mg Mg and 1000mg K. I add Fiber and Ω3 with Flax Seed and Psyllium. I find working the macros always suffer from too little fat. My OMAD is 750 Calories, 53g Fat, 40g Protein, 9g Carbs, 25g Fiber, 4300 Ω3, and 3200 Ω6. 2800mg Potassium, 2800mg Salt, and 800mg Magnesium.
I am 56 years young, male and down 115 pounds since July 4th, of ’18. I really don’t count that I flat-Lined through Thanksgiving through Christmas! My bad,
Presently, I’m up and running on all eight again. I’m 6’2”, 235# with a goal of 180. I work full-time but I really don’t stress about meals and prep (Cortisol, you know.) I would like to know if I’m on the
right track, where to go from here and how to improve my love affair with my
Keto No-Sugar Mama.
Yes I ve tested that I loaded carbs at night next day I fasted only 6-7 hrs and ketones appeared on my blood measure! As soon as my blood sugar low ketones start.And yes after each meal I only go for a walk!
It gets kinda disturbing to be seeing images of you, exercising, on a photo shoot, fully spray tanned, you shirtless or pulling your shirt up. You can smell an essence of narcissistic tones with your videos…….
Your videos are becoming more like advertisement videos for companies that want to sell products.
If you’re working out and managing your calorie intake, there’s no real need to diet.
I’ve been doing Keto for a year and did a lot of endurance activities like marathons. I was definitely fat adapted as my only fuel during those were fat bombs and resistant starch. During the holidays, I stopped doing Keto for about a month, but I’m back on again. I’ve been pretty active athletically during that time and actually saw in increase in performance (better PRs during races). These races weren’t ultra endurance events so I probably never depleted my glycogen stores.
I’m back on Keto now and training for an ultra. I found that I lost my fat adaptation and I can’t run as far as I used to on my long runs and I’m actually feeling the bonk. My question is: How long do you think it’ll take to get back into fat adaptation? Is it easier/faster once you’ve been adapted before or does the process start over again? It took about 3 months for me to feel the benefits of fat adaptation.
Awesome video Thomas! I’ve been on Keto for a year. Everything you’ve been saying adds up to my experience. I did not feel Keto was benefitting my athletic endurance until 3 months. Afterwards, it felt like I could bike/run forever. It was like a switch flipping in my system. I only started running seriously last April. My first ever race was a full marathon in July. Only fuel was homemade fat bombs and resistant starch. After my first marathon, I did 12 trail halves and another full marathon early December.
FBOMB’s are the same price on Amazon. There is no discount for using this link
Do you need this FBOMBS with 20.000 to 40.000 kcal in store in your body?
I was waiting for this video for a long time. As a half marathon runner I would like if you could make videos for how to prepare for a long run on keto (what you should eat during training period and what to eat before the race)
Great video and keep up the great work
Hi Thomas! I’ve been a subscriber for a very long time, and im a huge fan! I whonder if you can you break your fast with a smoothie, where you pour down all your vitamins, minerals and other supplements like ginger extract, burdock, dandelion, apple antioxidant supplements and stuff like that, and add spirulina, chlorella, barley grass, wheat grass, cacao powder, bee pollen powder, acai powder etc.. etc.. And pour all of these powders into one simple big smoothie after a long fast, and be able to absorb all of the nutrients and antioxidants from all the different superfood powders?
We long distance hike, very much bordering on HIIT, 15 to 20 miles. When first getting my body to fat burn I bonked. Shaky and my legs mutinied. Once I got more into fat burning, I didn’t bonk.
Keto
diet makes my muscle become smaller, is it only me or anyone else thinks so too?
true Keto would be expensive and possibly hard to sustain, however 70-120G Carbs is more realistic and practical.
Did Keto for a week. Worst week of my life. I gave up and aet a donut. Went back to counting macros now I’m a happier human being.
Dilemma.. I like work work out in the mornin. I skip breakfast and fast til evening… what should I eat post work out in the mornin and not break ketosis
I came here because I am keeping my workouts less than 30mins while on ketosis. Now confirmed it is ok. Thanks.
Hey Thomas, just saw your interview on “The real skinny on fat” docu-series… it was awesome!!!!! ^_^
We are going on Keto starting this Monday. We are planning to stick to it for 8 weeks. I thought one needed to do the Keto diet at least 6 months to get results. But what you just said is awesome! I will share the final results at the end of these 8 weeks! ^_^
I have a question..
N I’m concerned..
Pls do a vdo on IGF-1 n it’s connection with Cancer..
Intermittent fasting increases IGF-1
And IGF-1 is responsible for assisting tumours to grow aggressively..
So does it mean that Intermittent Fasting increases the risk of cancer??
So what I got from this is my kettlebell circuit workouts that take me 15-20 minutes is what I should be doing during ketosis.
Low carbs and losing to much weight: I am 1m78 tall and on the scales this morning I could read 66.5kg. I am a big fan of circuit back-to-back supersets at the gym. But my wife is complaining that I am losing too much weight. And she is right, I am ripped but every two months I have to buy new clothes. What do you think is the best solution. Stopping the gym of going back to eating more carbs? I am eating quite a lot of fat: nuts, Greek yoghurt, fatty fish (mackerel, salmon, …), avocados, … Twice a week I eat a bowl of pasta (deal I made with the Mrs as she loves the stuff). Should I go back to eating more carbs?
Thank you Thomas, you’ve answered my question. Been on Keto for 3 weeks. VO2Max decreased from 48 to 41. Lost 8kgs in the process. Will keep you posted on when I start seeing V02Max improvements.
ever heard of the keto rash? I have it. what should I do so that I heal and don’t get out of ketosis.
What is the best time to eat omega 3 caps and multivitamins in keto?
When doing a 16/8, how my schedule works I have to lift during my fasting window. Is it ok to lift heavy when fasting? I get winded really quickly, granted I am out of shape….but that’s why I’m doing all this, to change that. I’m also doing keto if that factors into the answer at all.
So should we not be doing HIIT cardio and be doing LIIT lol low intensity interval training?
Also, if we know that high volume, medium intensity, small rest periods stimulate more testosterone production, then would it make sense to do 5-15 reps when weight training? However, doesn’t ketosis not work well with that training since it requires glucose? I know that ketosis works well with steady state cardio because it uses fat oxidation and the first 5 reps of strength training because it uses creatine-phosphate, but I am a little confused how testosterone can be maximized when training with keto, since keto does not provide much fuel source for the exercises that promote testosterone growth and muscle size, especially for a young adult who is trying to build as much muscle size as possible, while minimizing fat.
Hi Thomas, I have an unrelated question… thinking of starting to add drinking celery juice to my morning routine and I’m wondering if it will kick me out of ketosis or have any strange effects to someone on keto and using I.F. Thanks for the great videos!