Table of Contents:
Carb Timing on a Keto Diet: When to Eat Carbohydrates
Video taken from the channel: Thomas DeLauer
Does Meal and Nutrient Timing Matter? | When Should You Eat Protein?
Video taken from the channel: Avatar Nutrition
Carbs Before Workout | Amount | Timing
Video taken from the channel: Paul Revelia
How to Time Your Meals for Max Fat LossThomas DeLauer
Video taken from the channel: Thomas DeLauer
When To Eat Carbs For Fat Loss Fats Vs Carbs, What’s Best?
Video taken from the channel: Unity Gym
How to Lose Weight Eating Carbs
Video taken from the channel: NewsChannel 5
Nutrient partitioning (also called nutrient timing or meal timing) is the careful scheduling of macronutrient intake to support weight loss, fat loss, or bodybuilding goals. 1 Athletes who use this dietary strategy plan exactly when they eat carbs, protein, and fat to take full advantage of the nutritional advantages of each.When it comes to fat loss, research on the best time to eat carbs is inconsistent. In one 6-month study, 78 obese adults were asked to follow a low-calorie diet that involved eating carbs either.
The common conception that you have to get in protein and carbs right after your workout (within 30 min-1 hour) really only comes into play if you’re training fasted. If you’ve gotten a solid protein and carb meal in before your workout that “window of gains” actually extends to be up to 3-4 hours after your workout.A good rule of thumb is to eat a well-balanced meal 2-3 hours before a workout, such as an egg sandwich on whole wheat bread with a side of fruit.
Or opt for carbs with a dash of protein one hour before a workout, such as fruit with yogurt or nut butter.Low-fat yogurt with berries; The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body. Take Home Points.
Your body needs carbs to fuel your working muscles. Protein is there to help build and repair. Get a combination of the protein and carbs in your body 1 to 4 hours.
Protein: You want to focus on slow-acting protein because in order to help fuel muscles all night, you want a protein that will release amino acids into your bloodstream throughout the night. Two good choices for the slow-acting protein are lean red meat and casein. Carbs: Focus on fiber-rich, low-sugar sources of carbohydrates.
Fat: Add good sources of fat to this meal.The Best Time of Day to Eat Carbs. Carbohydrates often get a bad rap.
But they’re one of three essential macronutrients, along with fat and protein.ASP is activated by substances called chylomicrons, which carry fat in your blood after a meal. Which means that any time you eat fat, even in the absence of protein or carbohydrate, there is the potential for it to be stored. What’s more, the fact that fat is being “stored” isn’t necessarily a bad thing.
Dense carb foods are best consumed during and after exercise, for up to about 3 hours. And remember, carbohydrates have a protein sparing effect, so we require less dietary protein when carb intake is higher. Before you break out your sun watch and start meticulously timing carb gram intake, the window here depends on many factors, includin.
800 calories from protein; 800 calories from carbs; 400 calories from fat; To calculate the amounts in grams, you divide by how many calories there are per gram in each macronutrient (4 calories/g in protein, 4 calories/g in carbs and 9 calories/g in fat). For a 2.000 calories diet, your daily amounts would be: 800 calories from protein / 4.Because we have been told to eat more carbs and less fat it sounds counterintuitive.
But by changing our micronutrients it retrains the body to use fat for energy instead of sugar which is what the body produces when we consume carbs. 3. Meal Timing. In most English-speaking countries the morning meal is called breakfast. Just as the name.A low-carb, high-fat diet involves a person consuming fewer carbohydrates and more fat and protein.
This encourages the body to burn fat and leads to weight loss. However, the diet is.Unlike other diet plans that focus on starving you, ketogenic diets allow for protein and good fat intake many. It is this protein that assists keep energy level high plus prevent problems for the skin, hair for example. But low-carb diets are extreme measures and ought to can fat without low carbohydrate protein eating habits.
For those primarily interested in cutting calories from carbohydrates, a 1,200-calorie diet with 45% of calories from carbohydrates would provide 135 grams of carbohydrates, thus meeting the RDA of 130 grams. Go below that and it becomes incredibly difficult to hit your daily fiber goal (which also helps with satiety) and you may feel more sluggish during workouts.Or, if you prefer the consistency of OMAD every day, consider eating within a 2-hour time window. That allows you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.
Eat nuts and seeds at meals or as snacks. Keep in mind that they provide about 2-6 grams of protein per quarter cup or 30 grams (1 ounce).
List of related literature:
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| from The Athlete’s Guide to Diabetes | |
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| from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body | |
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| from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health | |
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| from Practical Applications in Sports Nutrition | |
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| from Practical Applications In Sports Nutrition BOOK ALONE | |
| |
| from Liver Diseases: A Multidisciplinary Textbook | |
| |
| from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes | |
| |
| from Training for Climbing: The Definitive Guide to Improving Your Performance | |
| |
| from Triathlon Medicine | |
| |
| from The Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance |
172 comments
Basic math. You can eat 2200 kcal a day and you maintain your weight. What happens if you eat 2100? You don’t need any kind of book, especially when someone says you cant eat bread:D:D
As long as you hit your daily calorie. You will lose weight. As simple as it sounds.
It’s been six months. Still waiting on the fat loss diet video.
How in the world does his brain remember all of this great knowledge. As fast as he talks he also never gets winded!
All this science crap, I’m addicted to sugar/chocolate and it’s a serious addiction
ALSO WATCH ��
My Full Guide to Fasting over age ���� https://youtu.be/njM2swbICYg
Full WOMENS Guide to Fasting ���� https://youtu.be/VNWhScV5b4g
Interesting video. I thought complex carbs were in fact: Potatoes, rice, ect, and that simple were Fruits and what not?
That was really informative…explains alot of stuff using facts that up until now I had only guessed at or thought MIGHT be the case based on other info I’ve read. This is great for bringing the mind into play when it comes to taking care of your body, thanks for sharing this Thomas
great video.btw i have a small question,soo should i take large 2 meals than small 3 meals.(amount of calaries are same and im in a 8:16 intermittent fasting and on a keto diet )
just in the fasting period and watched this video… wanna break the fasting now
I really like all the information that you,Thomas DeLaure give to the public, I know that you made this video a few years back, I like that you are talking slower. I myself prefer this speed! When you talk to fast, you completely lose my attention. Thank you for your information
How could i get 180g proteines and 80g fats from just two meals? Is it okey to eat 90g proteines per meal? I always heard that the maximum is between 40 and 60… Im confused help me pls
But recent studies have proved that only 25-35 gm of protien cam be observed in each meal….then how to hit a goal of 200 gm protien requirements per day…pla answer this
What is to be said about fatty thymus? ☆ This might be a key �� question. ��♂️����
Here’s my scenario:
I wake up around 7 AM, literally unable to eat.
I start my workout around 9 AM
Workout lasts around 45-60 minutes.
My BF% fluctuates from 12% to 9% during the year.
I don’t do bulking/cutting periods since I don’t even track calories anymore. I basically go by feel and can eyeball most stuff (also eating very ‘clean’).
My question is should I even worry about carb timing or is it not necessary in my case?
Thanks to whoever reads and answers this ����
You can’t do 5-6 hours b/w meals if your eating window is only 6 hours and you don’t do OMAD! I’m so tired of this industry driving us insane with all these rules and tips and strategies that all cancel out & contradict one another and we don’t know which end is up and get so damn confused with it all that we end up saying F it all, I give up. I thought I was doing so well with waiting 3 hrs to eat and it worked with my eating window. But then here comes the next wave of health gurus saying it’s not good enough. I feel like it’s NEVER good enough. The minute I felt so triumphant in making 16:8 IF work for me, the influencers started saying it’s not really doing anything unless you’re 18:6. So I went 18:6. Then I read and heard things that said you gotta be OMAD to get any real benefits and 18:6 is for amateurs. I’m always chasing the carrot and i feel like I honestly can never win in this health and fitness field. My trainer says one thing and dr. berg says the antithesis to that. All these youtubers say you can’t eat this and others say you can ONLY eat that thing! Jesus it’s enough to make a girl just throw up her hands and just get fat instead. ������♀️
Timing doesn’t matter. I’ve lost weight eating 5-6 meals a day and lost weight eating 3 meals a day. Timing does not matter at all. It’s being in a deficit that matters. So don’t kill yourself trying to spread meals apart by 6 hours. It’s not worth it and it doesn’t matter.
I am struggling, I track my macros, I am 70 years old? Can I loose weight? I get hungry. I have been Keto since Oct 1. Lost 5 Lbs up 2 lbs now. Just wondering.
Hi Sir.. Thanks for the info. Great help.
Please share your on Type 1 diabetes and diet if possible
I just discovered your channel & I’m learning a lot. Thank you! I do have a question though. I’m currently on Nutrisystem to help with portion control/ weight loss. I’m on week 7 & I’ve loss 15lbs( I’ve slipped many times lol) with this plan im supposed to eat 3 meals & 3 snacks. Any suggestions? Side note: if I’m busy I might miss snack time or have a late lunch/ dinner. Also the other day I was super busy & heard my stomach growl for the 1st time in a long time ( can’t remember) lol thanks!
Im still wondering how long before the workout should we take it? ����♀️
Mike Tyson had a Chocolate bar and Orange juice before his fights
Nice video man very informative �� Just subbed looking forward to seeing more ��
Isn’t 0.3 MORE than 0.4? Difference in liver fat reduction for the two groups.
Another great video, however you just spiked my Insulin in the middle of my fast when you showed that cheese board ��
I just naturally only eat twice per day. Lunch and dinner. All these studies showing the benefits of intermediate fasting and time restricted eating sure are good to hear, since I just sort of do that anyway. Finally doing something right I guess. Lol
But what if you have a boyfriend who doesn’t fucking understand intermittent fasting???? He thinks I’m just starving myself �������� so I now just tell him I am not hungry or it’s not my time to eat��
Dude you put me to sleep. Why don’t you just post the studies on your description & skip the unnecessary science stuff. It’s for us normal people. That’s why I like Dr. Berg’s teaching style. He doesn’t bore you with these science terms. Just get to the point. I’ve literally fallen asleep watching some of your videos. You provide good info, yes, but you need to switch this style. Main reason I’m subscribed is because you’re the main guy who’s on keto & is muscular so I still listen to some of the stuff you say. I’m not trying to be mean, just giving constructive criticism. It is my opinion end of the day but maybe it’s something to think about
oh no but wait a minute doesn’t just a teaspoon of sugar which would include glucose and fructose stop gh production for up to 2hr?
ya, I can have honey, cool, honey is fructose and glucose half and half. sweet
Good, informative content. You should do a video on the steroids you use to get jacked. No one could believe anyone gets that jacked without getting geared.
A big thank you Thomas!!
This may be late, but from January 5th, 2020 I went from 309 to 304 over night by not eating for 16 hours and walking for 90 minutes. My weight bounced up and down slowly, but by keeping the 16-18 hour fasting schedule I went to 291.5 lbs on February 03, 2020.
Four weeks of the same meal schedule, seriously that made me feel great.
I ate lasagna, spaghetti, chilli, hot Italian sausages, omelettes every day. But I also have tried to get a salad into me every third day, spinach,romaine, even kale (no taste with kale ��)
This second month I will try core training and more walking. We shall see if I can get under 280 lbs.
My eating times are between 12-2pm and 6-8 pm. I got to balance my kids and when my wife comes home from work.
The black coffee in the morning helps a lot. I never drank black coffee before this past month. Thanks.
I’m on keto abd I’m having trouble figuring out how much protein i should eat a day. I’m 6.1 i fast between 18 to 20hr to get lean. i sometimes eat two meals. like. lunch, dinner
I eat like 400-600g of carbs daily. 50-60g of carbs per meal seems very low. That would make for funny small meal. But probably my perspective is extremely skewed as I am cyclist, not bodybuilder.
totally addictive information and real as, the information you talk about helps with my course i study and puts it into perspective because of these short nutritional and scientific information broken down.. inspired to the max
i also jumped on your meal plans and on the closed face book groups to gather up more
you’re a good egg lol (pun intended)
ADELAIDE, SOUTH AUSTRALIA!!!
I usually eat during a 4-6 hour window each day. I eat one or two meals, sometimes three, during that window. I think of it as a stretched out OMAD, actually. If I need 7-10 cups of salad (lots of great leafy green stuff with my dazzling homemade Italian Dressing!), which is either 2 regular salads, with meals, or one large salad between meals, or the salad with hard cooked eggs or avocado sliced up (maybe with cheese and bacon bits, if I have them) which can literally constitute a meal.
Sometimes I eat a major salad, and an OMAD portioned meal a couple hours later. All I know is that I have enjoyed great results the past two months in so many areas. But, most important, I consider IF the foundational thing I am doing. I am not “doing” keto. Keto is simply the most intelligent way to eat, when it is time to eat. But, Time Mastery is the foundation of Food Mastery. So…
If I fast at least 16 hours every day, I have succeeded 100%. If I have fasted 15 hours, I know there is precisely one more hour to go. You can stand on your head for one hour, eh? This allows me flexibility and liberty in the area of “what” I eat. Keto is, in my opinion, a major part of what I call, “The way we were designed to live with respect to eating.”
I advise following a process of making one change at a time. Here are the changes I made:
1. I started cooking in Cast Iron, Glass, and Food Grade Stainless Steel only. No Aluminum Foil, either.
2. I started eating only whole foods. I literally shopped for the week, and threw out everything in the kitchen that I did not just bring in. (My wife was in the hospital for a week, and I was taking over the kitchen completely, and forever. She had no say in the matter, as almost going blind last year, and being in the hospital for a week for other diabetes related issues.)
3. I stopped all snacking. Between meals was fasting time.
4. I incorporated a 16:8 restricted eating schedule that drifted quickly into a more OMAD style thing.
5. I incorporate Keto, which feeds my craving for limitless creativity. This is the part that discourages most people; the complexity of keto that opens the door for literally endless culinary delights!
I do not add sugar to anything ever. If it needs it, we don’t eat it. It is just a fact of life.
Thank you so much for all you do! I appreciate it more than you know.
So if my daily protein requirement is 180 grams, and I eat twice a day, will my body be able to digest 90 grams in one sitting? Should I consider digestive enzyme supplements?
Have you study Ray Peat? I think he believes that people have weak livers so they can’t store gluecose efieciently boosting their need for more frequent eating to store glucose
So I work a ten hour + work day and lunch times are randomized by a sign up sheet. First come. First lunches picked. I also do intermittent fasting every other day. Working out on my fast day. My issue is I basically can’t eat till at least after 7pm for a second meal. So is it best to skip breakfast and eat lunch when I can for breakfast? Then eat dinner after work? Wondering whats best to optimize meals with a locked in schedule?
What about doing that post WO instead of pre WO? You will save those CH until the next WO if you only do low intensity exercise or no exercice and you are keto adapted.
Thomas when you talk about the stages of digestion, at number 1 you state that it’s just chewing. What about the fact that our saliva starts the pre digestion of food, while in the chewing process getting it ready for the process in the stomach. Marylan & Jim Diamond wrote about this in their food combining diet book back in the eighties, carbs like bread need to mix with our saliva when chewing before they can be properly assimilated with the stomach acids. Mixing breads with things like tomatoes at the same time in the mouth inhibits the digestion of the bread. I’d really like to know what you think about this? Regards Peter.
What if you have type 2 diabetes..what do i eat for toning and muscle building?
I really enjoy the hours 12 and 9pm
Or 6pm to midnight.
I try to eat when I am hungry not bc it’s time eat if this makes sense. I started overeating by eating on time schedule bc I would get hungry at 9pm. So now I just hold my dinner off Till 9pm!
So true about not snacking even if you’re eating three meals a day. Studies have shown that in the 60s people were far less overweight and unhealthy because they were far less likely to snack, even though they were eating three meals per day and didn’t have nearly the level of information about nutrition that we have today. People ate three meals a day and your parents didn’t allow you to snack because it would ruin your appetite. A huge change came in the 70s with invention of high fructose corn syrup as a widespread food additive, which makes you crave sugar and makes you even hungrier, driving you to snack even more.
I thought fructose just go directly to liver and become fat.
Dinner at 3 PM…. this is what the tradition always was in Eastern European countries. And dinner was always a heaviest meal of the day. Supper was light and no later than 8 pm.
Ugh so confused I thought bread was inflammatory and should be avoided
This was one of the best explanations to help me try and explain why fasting IS incredibly beneficial to all those who are trapped squarly in the calories in calories out camp.
Can u suggest about Islamic Ramadan fasting time before meal and break Ramadan meal Plan?please.
Excellent information
On the other hand I was wondering if you increase your window of feeding let said to 6 hours to match your video idea instead of 3 hours feeding window. In Other words 18 hours fasting compare to 21 hours fasting
I am thinking you be better off by doing 21 hours to potentially get extra benefits
At the same time I will think the information presented in the video will be good strategy in a non fasting day. What do you think Thomas?
@thomasDelauer so are you saying take 20-30g of carbs (15each) with some salt “post workout” or “preworkout”. Not sure I understand
I’m doing keto 6 weeks and still suffering from chronic fatigue sometimes. I’m going to try this approach after 3 months with a natural freshly Juiced juice. What combination would you recommend Thomas. I found beet juice very good before. Martin
Advice for a guy, whose goal is fat loss and muscle retention and/or muscle gain, but has a strenuous job? Thank you for all the awesome videos and information!
An exceptionally clear explanation of some complex science. Thank you!
How do you feel about keto and waist training? The whole thermal effect? I have pcos and my stomach fat is stubborn AF. Thanks!
Hey Thomas
I be hungry all the time between meal even when I am eating 6 times a day. Cant even imagine to eat 2-3 meals a day
I have been following you since a while ago and watched a lot of your videos
I am not able to see anything in your playlist which talks about hunger in keto or intermittent fasting. I am 190lbs consuming round about 130gms fat, 200gms protein and 24-25gms net carbs
Working out for 1 hour everyday and 30 mins cardio. How to deal with hunger in low carb diets? Consuming 130gms good quality fat like walnuts, macadamia nuts, avacado oil etc isnt satiating me.
LISTEN TO ME, BROTHER!!
Thomas, what you are doing is absolutely incredible!!!
The pictures and most importantly the reasons and science behind all of our bodies processes!!!
Don’t get discouraged by people who don’t seek understanding and just want a 10 second tip and that’s it.
An answer with no context, no reasons, nothing.
You are doing amazing job.
I deeply and sincerely thank you.
God bless you, Thomas.!
Please just answer the question for those like me then all this other stuff.
so to lose weight how many calories per meal if you’re eating two meals per day and you weigh 265 lbs?
How often can you do this? I workout daily and have been looking for a way to offset feeling tired and not being able to lift as heavy during my workout.
I like to have my protein bar before my workout and then my chicken brown rice broccoli after my lift! Great video
Hey, great video. You have tons of good information I like to watch. Currently down 40 lbs over 5 months. May I offer one suggestion? Could you please use units in your videos? You say for example “fatty acid went down 0.04” Ok, but 0.04 what? its difficult to really understand without that context. I like how you used science and studies in your videos and provide references. However, not including units leaves some of the picture missing. Thank you again for your great videos.
If someone isn’t too lean? Still carb necessary pre workout?
You explain this keto thing very plainly and easy to understand. I’m new to doing Keto but every time I watch your content, I get a little more encouragement and knowledge of what my body is doing. Thank you.
Hahaha, i came here after half a year to finally understand:D just believe in yourself!
What do you think would happen if I followed this strategy (2MAD) when I’m clean bulking?
Makes sense,best channel learnt a lot changed my life thanks Thomas
Wow, great content Thomas! I’m “bulking in knowledge” off your content! Thank you!!! ��
I feel like there are people who just want the simple answer and theres the people who like to take in the info and do more with it, I like the in depth info, keep it coming
since i started ketosis I don’t feel hungry at all i only eat once a day
Fat loss? Listen to your Dr. and not a Youtuber….take in less calories than your level of activity. Simple. Yet millions will not listen to their Dr. and will go along with a youtuber. This timing garbage is just overthinking. Enjoy life. If you want to lose fat, then take in less calories than your activity. Humans burn 100 calories per hour at rest. More when active. Do the simple math. 3500 calories equal 1 pound of fat on average human. Simple. No need to “fast.” Fasting is nothing but calories restriction. Low carb or even keto is taking in less overall calories. No need to over think things here. Just listen to your Dr. when he tells you to take in less calories. It’s that simple. Really think here…no matter what your calories are….you’ll burn calories if you exercise. Your body does NOT stop burning calories because of what type of calories they are…..Don’t listen to the youtubers or even Chiropractor youtubers. (Unless next time you break a bone or have a heart attack, then go to a Chiropractor or youtuber.)
How about breaking the fast with a like HEMP BAR
FAT:11G CARBS: 22G. PROTEIN: 7G
FIBER: 4G SUGAR: 8G
*SUGAR INGREDIENTS WOULD BE FROM DATES, CHERRIES, COCONUT NECTAR, BANANA FLAKES, BANANA FLAKES
What you say seems to make sense but one Question:
What about Asian Cultures? from what i know they eat all the Time.
So i guess eating healthier non processed Food is still the go to or am i wrong?
“.. six or seven meals per day..”? Is this the Consumer Society? The rest of the world… Two or three ⚟ ���� is its own worst enemy. �� ��♂️ ����
What is the effect if diet soda while fasting. I have read conflicting studies whether diet soda affects insulin.
Video helps a lot to understand my insulin issues, thank you.
Kick u back into keto in time for lunch won’t lunch kick you right back out of keto anyway. Hmm
Excellent information
On the other hand I was wondering if you increase your window of feeding let said to 6 hours to match your video idea instead of 3 hours feeding window. In Other words 18 hours fasting compare to 21 hours fasting
I am thinking you be better off by doing 21 hours to potentially get extra benefits
At the same time I will think the information presented in the video will be good strategy in a non fasting day. What do you think Thomas?
I’ve gotten hooked on OMAD. Saves so much time and money while giving me absolute control over cravings and “cheating”. I hope I’m not making a big mistake, because I’ve basically become locked into it.
Thank you Thomas, by following you I have lost 30 lbs of pure fat. I’m only 10 lbs shy of my goal weight. Keep your work up, I pray that more people stumble into your channel like I did.
Priceless content. Brilliant editing. Makes one stay focused. Thank you.
Basically have an eating window of 4 hours a day or do OMAD. But even OMAD takes time to eat and would take a good 1.5 hours if the meal is nutrient dense, complex and large enough. Making OMAD more of a 22/2.
If all of our Health teachers looked like Thomas������������
What if you are fasting and your eating window is only 4-6hours? If I break the fast by eating good proteins and then I have to wait 2 hours to have my second meal (from your video “how women should break the fast”). I’m a little confused now.
Love it! Could you do a video explaining how far apart we should space carbs and fats? Like how long should I wait to eat fat after eating a bunch of carbs (or vice verse)? Is it the same 5-6 hours? Can I eat a bunch of beef suet, wait an hour, then eat a potato without all of the beef suet getting stored as fat? I hope that makes sense!
Dr. Fung says that calories in calories out doesn’t work. The idea doesnt consider how your hormones change when you increase or decrease your calories. In other words, when you change how much you put in your body, your body will adapt to that change. Cut 300 calories from your diet and your body will decrease its energy expenditure by 300 calories or more. Keep doing it and you will wreck your metabolism.
This page, combined with Dr. Eric Berg and Tom Bilyeus Page(Page for Mentality)
Will literally transform your life. I cant even believe Ive made some of the
decisions Ive made this year and I dont regret a thing…
Caught the bus late…but interesting. two brothern power sources…guessing the fructose activates first…When the 2 sources are used up…that might feel like the bear on your back/wall….interesting concept.
What if like me after sleeping for like 2 hrs i grab a piece of apple or 300g of grapes then i go back to sleep. I cant drink protein shake coz i have a tendency to urinate a lot at night. Iam opting to eat fruits than fats or chips to coz it digest easily and i can eat a normal meal at lunch time my 1st meal
Thomas, can you do a video for people already at the 10 percent body fat range? I feel like I could use your take on training for a bodybuilding competition and how to time carbs appropriately while dieting down to get the best weight loss results at lower body fat levels. Thanks!!
Two meals a day ( 9am, 4pm ) with maintenance calories. I am satisifed all the day and no mood swings, and of course, leaner body.
Hey man I just watched you’re video on weight fluctuations and I was wondering your opinion on this. So I weighed myself a week ago and was 175 lbs and then I weighed myself today and was 170 lbs after a full day of eating I’m confused because this week I worked out even more than I usually do cause I was on spring break and I feel about as strong as I was if not stronger. So ig I’m just wondering is that something to worry about? (I’m 5’10” btw and my diet has stayed about the same each day)
This is true. I was starting to hit a wall. Eating three healthy meals a day. I switched to 2 meals a day. Lost 10 pounds. Im almost down to one. But I’m still debating it. Thanks Thomas
Would love a follow up video on the fasted AM training and eating carbs the night before!
Thanks bro, already seeing benefits! Praise the LORD! -15 lb so far this year. My body was very ill!
If you’re only eating 1 meal a day and fasting for 24 hours and you eat carbs before your workouts will your body still be able to recover after your workouts if you don’t eat again until the next day?
Hi Thomas, im very intrested in weight training for women. Can you make a video on some simple yet efficiant ways to build muscle (excerises) at home.
I’ve just started watching your videos, and they make a lot of sense. I’m 260 # and 35yo I’m done a lot of “diets” and have always gained the weight back, which is my fault. ����♂️. But what would you recommend for me to loose weight. I’m a crane operator just FYI so not that active at work. But I would like to get down to 200#. Thanks and I enjoy all the knowledge and content.
If you are going to have two meals a day, is it better to space them far apart (as suggested in this video) or have a longer fast by putting them closer together? Putting them far apart means you are eating your first meal sooner, which will not allow enough time for the “metabolic switch” to kick in.
I love eating a crapload of carbs before bed. Sucks that makes you fat!
Hi Mr.Thomas thanks a lot for this good information. I watch your videos and i find it very useful so thanks for this good content. I am on a ketogenic diet and i am doing good till now i think,i just wanna ask you can i build muscle on a ketogenic diet if i was in a caloric deficit?and thanks again
I have most of my carbs before bed honestly just bc I love a heavy desert and if I eat too much during the day I can’t have my desert ��
I just train fasted, won couple of meets and enjoy training like that. Took awhile to adapt but I don’t get tired when training fasted.
I have personal reasons why train fasted is better but just perfer it at the end of the day.
50g. vanilla whey isolate mixed in 1 cup oats (cook then mix in) 1.5 to 2 hours before training works well for me.
I love it. It’s your body, it’s your chance to take control of it.
Green screen brick wall? Why not tropical background instead? Or a beach at sunset? Or an English Garden. Anything but a brick wall.
This is such a good video! I lost almost 40 pounds since January watching your videos to help me stay motivated. Thank you Paul!
When you say 200g carbs, is that overall weight or macronutrients?
240 protein 210 carbs 70 fats 6ft 4 26% body fat losing weight at about 2.5lbs a week train at 6.00 am would you say id benefit more from fasted training or stick to my oats 1hr before
How do you eat so many carbs, yet look dry and full? Carbs make you retain water, yet you never look bloated or puffy. Doesn’t add up
I eat a lot of chicken and a lot of complex carbohydrates. I noticed I’ve gained a belly. Is this normal? If so, what do we wait for before we lose it?
I have 100 grams of basmati rice 1 hour pre-workout. I drink lots of water throughout the day. I never ever run out of energy in the gym. Post workout (30 mins) i have 65 grams of oats, 30 grams of rice krispies, 100 gram of banana and 2 scoops of lean whey protein. I cycle carbs but medium day is 330 grams of carbs. Works for me a treat!
So, do we take the carbs before a workout for more energy, or after the workout to replenish glycogen?? Not real clear in this video. Or am I missing something?
FOR THE RECORD:
Everyone here needs to absolutely realize that my videos are NOT A COACHING SYSTEM. There is information for everybody, not one specific pathway. This is a channel, not a cult like other YouTube channels. The goal here is to provide as much information as I can for various situations. It does not constitute a one sized fits all approach. It’s not about contradiction, it’s about supplying everyone with valuable information for whatever their approach is.
How much could I possibly talk about what I PERSONALLY do on a daily basis? The content would get boring very fast, and I have a channel to uphold and questions to Answer.
If someone asks for specific content, I do what I can to create content surrounding it.
I’ll gladly take the good with the bad when it comes down to explaining different (sometimes even potentially conflicting) studies and research.
If I drink lime water every morning am I technically breaking fast?
Drinking juice or coffee with honey and milk inbetween meals would spike insulin putting you in absorbtion phase just like a regular meal??
If your apparel can include those sandals then so can I! Thank you Thomas
30 Grams of HONEY IS ABSOLUTELY PERFECT FOR THIS!! -> Scroll down to see glucose/fructose ratio of honey https://sugar.ca/Sugar-Basics/Sources-of-Sugar.aspx
That’s what I was actually doing just 30 min prior to a workout. I just didn’t know about the sodium though.
Help! Need to become a chemist. Thank you for the info. You really need to write all your knowledge in a series of books. At 50, I feel like I know nothing!
Hey Thomas im a 21 year old male and was considering keto bbecause i suffer a fatty liver as well as seborrheic dermatitis and would love to shed some weight but some people said they had strokes or heart attacks after like 8 years of being on keto and it scares me. I was wondering what i should do or would paleo help me?
Excellent video, thanks so much. I was trying to minimize eating to three or four times per day but if I ate breakfast at 7 and lunch at 12 I was really struggling to last until dinner time at 7pm because of going to the gym after work. Now I eat at 11am, 4pm and dinner sometime between 7-8pm. It’s not such big gaps between meals but at least I am eating fewer times a day and not getting a lack of concentration from hunger in between. And yes, it’s my life, who cares what my colleagues think when I’m eating at these weird times!
Did the cyclists ingest sodium along with their carb sources post exercise?
Dear Thomas, thank you for the informative upload, but after going through your previous videos and by others, I am a bit confused with this one. Because I have started on the 16:8 regimen, and manage to fit in all three meals between 11am -7pm. Do you mean to say I should delete one meal among the three?
Thom, what is missing from your presentation is “when”! Immediately after a workout? A couple of hours after a workout? Before you go to bed? When in an intermittent fasting window does it work best?
I’ve always felt fruit with a “traditional” carb like bread is a good snack. Or also
Apple with peanut butter
Toast with natural jam
Raisins with nuts
Berries with rice cake
Berries with oatmeal
Familiar with ‘Field of greens’ supplement by Brickhouse nutrition? Starting keto in 4 days and love the taste of it. But not sure if it’s keto friendly….Thanks!
Could this be done without carbs? How about avocados instead. Essentially training while in ketosis.
This is tuff tho fasting in an 16/8 especially if you’re trying to separate carbs from fat
can u pls do more videos of bio hacking for muslces and fat storage?
hello i have a question, it is possible to be in ketosis and eat carbs? Because i eat 100 grams of carbs (cheat meal) and in the morning i was in ketosis
Hey Thomas, I am loving these videos. I’ve been getting to the gym, following your advice and I have lost 11 lbs in 3 weeks. My question is, how do I burn fat effectively while taking a beta blocker? I take a beta blocker daily for hypertension, but I’m hoping to get off of this medicine soon.
I can’t believe I watch that whole video and not one example of what to eat
Yep but fructose ends up as liver fat, how is that beneficial?
Ayurveda recommends to eat your fruits at least +/2 hours from eating anything else. It especially recommends to eat your fruits on their own and not with anything else, especially not with dairy. I wonder how does that relate to what you pointed out in the video. Thanks!
Although while liking you and your channel, this program is not working for me. My diet is typically low carb, but this week I consumed even less carbs while trying intermittent fasting along with my Keto focused diet. I fasted 18/6 on Tuesday Wednesday and Back off on Thursday while not lessening my caloric intake just switching up the timing for the fast. Well I went on my bike ride today and was completely gassed. Could barely spin the crank for a measly 45 minutes. I can’t imagine how this could work for an avid cyclist let alone anyone who burns tons of calories.
I’ve just started keto, I’m doing IF from 8pm to 12pm if I eat just lunch and dinner I struggle to get in my fats and protein. I have plenty weight to lose. Suggestions?
Thomas, I love how you provide so much information and educate your community but more importantly, I love the energy you transmit to for self empowerment!!! It starts my day with such a good feeling and strong sense of self!!!! You’re awesome! Keep being your authentic self!
it seems to me that Thomas forgets that fructose goes primarily to liver glycogen. The goal is not to maximize carb absorption, it is to maximize replenishment of MUSCLE glycogen. fructose doesn’t do that.
you’re so full of sh*t.. 20-30 fkn grams of sugars fills out glycogen stores!!!!
unsubscribed��
Thomas can you please talk about Dextrose for the TKD for people who have been on Keto for a long time
This sounds as pre workout what about insulin spike for a protein shake after workout
Some examples of the carb + fructose combo please? 1 rice cake + half an orange or half a cup of blackberries? And how long before the workout? 30min? 60min?
@Thomasdelauer I get this approach sounds great to utilise but I’m new to keto and being incredibly strict on my carb intake at 5% at the moment because I want to get that fat adaptation you talk about which can take 10-12 weeks, the change in preferential fuel used, so will using this targeted approach prevent me from getting fat adaptation as I’m in the early stages of keto? (the first full week)
He constantly blows me away. He talks like a scientist in like every video. I have no idea how he learns or remembers all this.
Sorry guys I am late to the party, but love from Tajikistan. I love carbs though
You don mention for how long the groups 5:42 eat those meals, I think is better to eat 5-6 meals a day because you can do it for a long time without feeling hungry, but if you do it only 2
meals a day and start eating high calorie/carb/fat food the body is going to start storing fat.
Thanks Thomas! Ive been on the Keto diet hard for the past 3 weeks and starting to feel weak in the gym. This is a great hack.
Mitochondria is the powerhouse of the cell! And it is a fossil
I think the key on that study is that carb was taken after a workout. Studies have shown that you can increase glycogen stores 2x as much after an intense workout.
Woow! Thank you for this video. I have been feeling dizzy during my long runs on Saturdays. Today I had a 12 mile race. I decided to have quinoa for breakfast before my race. During the race I had salt water and honey stingers. I felt so much stronger. Bear in mind I am 68 lost a lot of weight on intermittent fasting and keto but the long run was always a problem. Now problem solved. Carbs for breakfast only on Saturdays. As an aside my body doesn’t produce much ketones even after a 24 hour fast. Why is that?
What if your doing digging soil for 5hrs..hard labour what to consume hw much and when?
I think it’s important to listen to your body. I noticed when I started introducing exercise into the mix my body was demanding carbs. What did the trick was some organic popcorn with Himalayan salt
Where do I source my fructose and glucose from?
Is honey good? I’m finding it’s both fructose and glucose. So would I then be okay with 20-30g carbs from honey?
hey Paul, how about timing protein?
I know some people say and common body building advice is to have 20-30 grams per meal over 4-6 meals for optimal protein synthesis/absorption
Thing is I dont like to eat 3+ meals because I do Intermittent fasting, but I dont want to skimp on gains, whats your experience regarding protein timing?
Don’t tempt me Thomas! I dare not take carbs. Not even to increase my glycogen. Understand Thomas, I would use these Carbs from a desire to do good. But once in me, they would create cravings too great and terrible to imagine.
The fist-swinging end of your intro video is for some reason very pleasing.
The way you talk it does not make sense very confusing I think take time to understand yourself first
You say almost the exact opposite in this video. I’m confused. https://youtu.be/RBQrc37RBSc
so that in the context of intermitting fasting 16/8 means that you should only have 2 meals a day? I seen your other videos and you recommend to break the fast with a light meal and then wait about an hour and have a larger meal.
Hi Thomas. Thanks you the vdo… Just wish to know if Glucose + Fructose + Salt needs to be had before hitting the gym??
Hey Thomas, can you please expand on the this topic and the idea of carb cycling and bio hacking? Im not interested in following the keto diet 24/7 for long term… I really want to carb cycle but I don’t understand the best way to do it.
If we can’t work out fastedI do a bootcamp class 2-3x a week and they’re at 7pm. I eat my first meal around 12:30pm would it be okay to eat a snack then eat the second meal between 8-830pm?
DO NOT SKIP! come on. the guy went through all the trouble of researching and talking and editing…
So where do protein shakes fit being on a keto and working out?
Targeted keto would break your fast though correct? In other words if I usually workout during my fast I could not do targeted keto
Anybody got any recommendations as to what foods they use for glucose and fructose? What have you found to be the best combo for hi energy? I’m training for ultra distance races\events etc and really want to find that edge. Any help would be amazing. Thank you!! Epic video again!
Hi Thomas!,
Love your videos..!
Quick question.. any science on Keto while breastfeeding?? Is there a proper balanced diet custom for someone making milk?
Please help if you can. Thankyou!
Table sugar (sucrose) is exactly 50/50 glucose and fructose. So 20-30 gram scoop from a bag of sugar along with that bit of salt added to some water or your pre workout and you’d prolly be good to go.
Hi Thomas, thanks so much for all your content, have learnt so much from your videos. Quick question, what if you’re keto for purely health reasons and not to lose weight? I have the problem of keeping weight on, am doing keto and IF, I find that I have to wait at least 16 hours between my last meal to feel good daily, sometimes fasting up to 20-22 hours, maybe more on the odd day. What eating schedule could you recommend for keeping weight on say with a 4-6 hour eating window? Some videos with this content would be super helpful. Thanks so much. Sarah
I am like a year late, but I would like to know if doing this post workout will help me carry heavier weight during training. Thaaaanks
So someone that is a touch insulin resistant on a 16/8 what would you recommend
Separating fats from carbs or spacing the meals?
Primary goal is maintain and build some muscle
I’ve been doing this for a few weeks.I usually take blueberries and some sort of starch.
I have a question about first meal after I take these carbs,Thomas. Do I stick with only protein or is it ok to mix fat,and how soon after I take these carbs would I want to take my first meal?
I’m actually typing this question during my fasted workout ��. Noticing really nice results so far
Great channel btw ��. This info is top notch