There's no mention of insulin resistance in this vid - some people like myself who have a family history of diabetes and have witnessed the harms (including amputations) have found that it's a fabulous way of controlling blood sugar and losing weight. The truth is that it requires time (to adapt) and in-depth study. I'm cycling just as fast now at mid 50s as I was in my mid 40s and don't really miss the carbs.
I have lost a 20kg+ on a low cab diet . Carbs less than 50g approx a day. Mostly by eating real no processed ( high sugar) food as much as possible. I still smash a gel when needed when I am approaching a long climb or intense section when riding and really feel a surge of energy.
Francis thank you for putting this out there. something that doesn't seem to get touched down a lot when a discussion of keto comes up, is the point of as we get older we get more insulin resistant. At 62 now I've lived through the carb-loading years. Pasta pasta pasta, let's throw in a Twinkie and some potatoes. About 15 years ago I started to get peripheral neuropathy really bad. My A1C test what's 13%. I struggled for over 10 years to keep it down into the 6% range. No matter how many of the guidelines I followed or how much I rode my bike or went to the gym it was always in the mid 7%. I found keto and within a few months was down in the 5.5% range. Another added benefit is my triglyceride levels are extremely low and my ratio to HDL is much better. And over the period of a year lost 40#'s. I'm not a pro cyclist nor will I ever be one. But I really enjoy and I really enjoy being on the velodrome. Benefits are definitely more health than anything else. Keeping my blood sugar low my inflammation level low and my age is more important than how fast I do a flying 200. On the endurance side of it I can ride pretty much all day with just making sure I have enough electrolyte with. Don't need to eat anything really. The burn after really hard Sprint effort is extremely noticeable as I go into glycogen depletion. But again I ride for me not for anybody else I compete for me not for anybody else. I compete just to be with the people I'm around. This is just a little insight from the health perspective more so than the performance-enhancing perspective. My to main sources of information her Dr. Stephen Phinney and Dr. Eric Westman. There are lots of good information out there it seems like everybody's trying to make this harder to do than it actually is. You really don't need to supplement. To me that is turned into more just a profit-making model. Some other weird side effects is that you find you just not hungry. You change your hormone levels in your body and your desire or cravings to eat are reduced. You find you can only eat so much in your body says stop.I guess some of the biggest things that need to be examined is the amount of sugar that's being pumped into our society and what it's doing to our health systems. The increase in type 2 diabetes amongst younger people, and how Alzheimer is now been linked to and is called type 3 diabetes. Anyway I'd like to hear what your guest has to say about it on this perspective. you asked them to previous video what we like about your videos I just like that it's dated a real-life the same as me or anybody else. I like the random people you meet and the little random interviews.
Good work. It is interesting getting people like yourself at the other end of the game (EG eating high carb for 40 plus years) then realizing the impact it has had on your health. I am much the same and went LCHF when I was 45... dodged that insulin bullet although it was chasing close behind me! :)
So when looking at any studies for keto performance, make sure there is AT LEAST 6 weeks for the body to adapt, Phinney and Voleks latest research was more like 6 months. It takes a good length of time for the body to adjust. The majority of studies comparing carb burning to date have been carried out over a month... not long enough for suitable adaptation. Keto is fantastic for endurance... but it takes more planning. Recovery for the next day is very good as the inflammation is low. Finding good keto fuel on the go may not be practical... try finding something suitable in a service station (oils in there will be only seed oils, you want to avoid those). Ketone supplements (exogenous ketones)... why pay a lot of money for something your body makes on it's own... :) The body will burn carbs in preference to ketones if there are carbs present. And you are dead right, a ketone is a group of chemicals that are esthers. One of the defining properties is a "fruity" odour. Acetone is the one that comes out on your breath that gives that funky taste. I've eaten this way (LCHF and sometimes using keto) now for about 7 years, it's plenty sustainable and really easy and plenty to eat at restaurants... :) - a bit of thought and it works... no need to eat the decoration (salad...). Other thought, you don't' need to be in ketosis to gain the advantages of the fat adaptation. Nuts, dairy, eggs, meat, seeds, leafy greens and cruciferous veges, avoid seed oils and grains... Job done.
So basically, what you are saying is that you need to be enough long-term keto adapted (fat-burning adapted) to still have good performances (aerobics and anaerobics) ?
I'm on it six and a hál hears. 38lb off for that time. I'm obviously very well fat adapted. If I eat some extra carb I get a mild boost. For a racer, keto to keep weight down and carbs for racing is a good strategy. Metabolic flexibility.
It would be even better to do studies on people who have been on a keto diet for years. After decades of a high-carb diet, it can take a while for the body to become fully fat-adapted and metabolically flexible.
I followed the Bulletproof diet for a while which I broadly enjoyed. Crucially it got me in the habit of loading my plate with veggies at each mealtime. I have since returned to eating complex carbs, but my habit of eating loads of veggies has remained. The benefit to me is a lower body fat percentage, and no loss of power on the bike.
I lost (and kept off) 80 lbs with keto 3 years ago. My A1C is great. I'm off cholesterol and bp meds. You can have zone 4 efforts. I'll take my health.
I use a keto diet during winter training as there’s no racing and as soon as racing start I change to a vegan carb based diet, I find it works perfectly and it the best way for my body
That is a very good approach! I was trying the keto diet being a U23 cyclist and it worked very well during winter season (mostly endurance rides), but when spring came and I started doing more intense workouts my body started suffering because of the lack of carbs. After some weeks I was completely burned out and my whole racing season was gone... Now I am on a vegan carb based diet as well and I am doing super well on it :)
I go on and off keto. The main reasons being, and as mentioned, the feeling of satiety and for me it works because l have low portion control skillz. My 2c.
There are many reasons for why someone can benefit from a ketone diet. Personally I've benefitted a lot. Thanks to switching to a ketone diet my asthma is almost gone. I hardly ever use an inhaler anymore. I used to use it at least once for every ride, often several times during a ride. I'm now faster and fitter than I have been in many years. And I don't bonk as I used to when I was a sugar burner. It's also worth noting that many riders can benefit from a "train low - rice high" philosophy. Where you train on low carb (not necessarily keto) and then use carbs during races. Your body will be more sensitive to the carbs and fire you up more.
i follow a keto diet most of the time, i agree completely that for endurance keto is fine but you need carbs for anaerobic efforts, my reason for going to keto was initially to lose some weight but not the main reason, keto diet for me was to get my insulin resistance down and therefore avoid type 2 diabetes, getting close to 50 yro now so trying to stay on top of that. i do use carbs based on what ride i'm going for and since i do a lot of mountain biking in the mountains around where i live, anaerobic is a regular state for me, so not really much choice there, stay completely away from refined carbs though, prefer more whole food carbs.
I don't compete. But I fine that I can do HIIT in ketosis with plenty of energy, then follow that up with endurance exercise, and still recover and feel high energy for the rest of the day. I never bonk on keto, in the way I did with high-carb diet. There obviously is much individual differences.
@Savage Poet Doesn't work like that you're better off doing carbohydrated restricted training and carb fed training - keto takes around 3-5 to enter so you can't mix and match like that really
Will Girling I have been experimenting with taking a gel before vo2max interval workouts on TrainerRoad. Then testing blood ketone levels afterwards. Kind of the opposite of the ketone ester approach. It seems I can do this and still be “in ketosis” but honestly I have NFI if I’m utilising the glucose provided by gels or not. I do keto for therapeutic reasons not weight loss fwiw.
@@geekylucas You would still be in keto as a gel is only 20g so looks at whole day intake. Like having a beer won't immediately take you out of keto. Plus if you take it as you start as blood sugar level rises you will be trainign and utlise that sugar immediately. But I can't see a single gel contributing that much for a session like that. But hey if its working all power to you fella
Remember when Froome trolled the planet suggesting he was low carb during grand tours 💀 That was a quality break down on keto benefits/drawbacks though. Understand it a lot better now 👍
One of the key benefits for ketogenic if trying to lose weight is not feeling hungry when reducing calorie input. Is quite amazing feeling to go caveman style of one large meal a day and not pine for snacks
That is what I've been doing for a while. I mostly eat nutrient-dense fatty animal foods. And I do it in a short period of time. But I can stuff quite a bit of food down my gullet. My digestion is great these days.
@Savage Poet lol... I always laugh at that... water is one atom (smaller than a molecule) away form being deadly poison...(EG H2O2) being a molecule away from something is meaningless... :)
Thanks for one more great video/interview. Very interesting topic. Short answer to you question in the beginning of this video is no. But this is not that simple. 😁 Many people are using "keto" for weight loss and this is one of many different strategies that works for that. But for athletes /cyclist it's is not only about weight but about efficiency to. We all oxidate ("burn") fat in some grade. It is not on or off. With low carb diet (prolonged time on low carb with exercise lead to ketosis) your budy will start to oxidate fat in a higher rate and in the same time in means you will use a less glycogen for the work. If one cyclist more efficient to oxidate fat in the higher rate it means that during the long stages with "low" intesity before the climbs he will use less glycogen from muscles than another one who is not so efficient to burn fat. It means that when you need glycogen most, later in the climbs you will have a more glycogen in your muscles in the beginning of the hills. But you still need to eat carbs because it is the best way to fill your glycogen. It is a fine line between to much and not enough so you have to train a both systems.
I'm on a carnivore diet, eating more animal protein, everything from animals, eggs, to lose weight, in 20 days I didn't weigh anything, but everyone said I lost a lot of weight, and I was cycling on an empty stomach, but once you get used to it, you can do the training without eating, I did 3-hour rides, and today I did a GP that I had never ridden at that speed, and it surprised me, and days without much effort I'm not hungry, I spend the day without eating, but I'm very thirsty, I'm drinking the double the water, I really like it, since I really like meat
Nice Vid. Life is to short though. We just need to eat and drink what we want when we want. An I guess eating less and doing more has always worked for me....💪🏻. On another point sorry if this has been asked before. What does the 107 on your forearm reference too🙏🏻. Ps love the channel.......
107 for 107, a challenge to raise money for the Pace Centre (school for kids with motor disorders) with my good friend Chris. He rode 107km every day for 107 days and I filmed it!
Will's videos are great, a good insight to a professional fact based opinion. BTW just noticed on his website a typo (not being a dick, just thought I would mention it) Spells Vuelta as Veulta on his 'about will girling' page. Keep the videos going and the man mountain involved
Well that a deep subject my girlfriend is on a Keto diet she doing well has lost 54 pounds, I myself cycle a lot and don't need to lose weight have try her diet for one week and my power level when down way down so it not for me great information and many thanks Mate.😎🚴
Keto since Jan, had such a huge impact on my energy on the bike + the weight loss is great. That said I am not a competitive cyclist. Definately recommend for anyone who wants to get faster, go further. Fuelling is so much simpler, its simply better. Tim Noakes is a great reference if you want the science on it. Professer Doctor Tim Noakes, with the published papers to back it up. Fat as a fuel i simply more efficient than carbs for long endurance. (Lets assume cycling means longer rides, not track sprinting for this) Set a great 10min pb today in zone 4. So not too sure I agree with your man is on a80% of VO2 max, I suffer very little drop off at high intensity, and can always add carbs if needed, however, fuelled on this ride by pork scratchings :)
Hey Bruce. Tim Noakes has done papers but i can assure keto diets dont out perform carb fed diets. Ketosis works for some i was unbiased and spoke about the literature, how you feel and what you do compared to taking on carbs is great but doesnt mean wcarbshat you were doing previously was correct or ketosis is more effcient as physiologically its less effcient as fat needs more oxygen to breakdown and is slower. Appreciate you dont agree bud but the science is the science hiit drop off will come on repeated bouts not just one. And if you just add carbs in doesnt work like that you become incredibly less effcient with carbohydrate enzymes like pyruvate dehydrogenase so your ability to use those carbs drop off. If you want to do keto thats fine and if it works for you thats great but the science im talking about is correct so recommendations should come from the overall results of research not just one place i.e your results 😉
Hi Will.Thanks for your reply. If you read into some of Noakes studys, and certainly his talks on Iron Man athletes, specifically. This may help you understand the science a little more. He goes into a lot of detail in these talks. I highly recommend this for you. It may help you understand the science which in this case is fairly detailed, but clear. I totally agree the science is the science. Best of luck with your views. By the way, intersting point to note. The All Blacks follow a largely low carb diet, working hard to cut sugar out of their diets, a trend cyclists just seem to have missed.
Keto Con just uploaded a bunch of video footage from the presentations in 2018. This video merely scratched the surface. If you want to dive in further, give those videos a look.
Balanced and fair discussion for once on the Keto diet. Have used it as a tool to drop weight. I would agree Zone 2 - 3. Would try Targeted Keto (Glucose tablets) in the future for more intense workouts.
Same issue with keto for health: the longer term studies are just not there. We're talking about the body switching it's primary fuel source. Four or six weeks is not going to tell us anything. Obviously longer-term studies are not going to be funded by food or pharma, or a university that works with either. Let's see what happens.
Will Girling I fast and I supplement with exogenous ketones when I have to do something that requires a lot of focus and mental clarity, but I am still carb fuelled the rest of the day.
Nearly didn’t watch it due to the word “diet” in the title ... frightened me. Doubt I’ll be doing any of that anytime soon as I’m happy being moderate and just riding a bike as a fat old bloke. Interesting to actually get I to it though. I can see my eldest who is an endurance open water swimmer playing with stuff like that while dad paddles a safety canoe next to her eating things he shouldn’t Cheers
A key point to note regarding weight loss is that a Keto diet makes it much easier to consume fewer calories. And because your bony is using fat as an energy source, it is safe to under-eat. While on a Keto diet I’ve regularly consumed fewer than 1,000 calories in a day and not felt hungry. For me, I find it a good structured way to lose weight.
I don’t get the “all or nothing” tone of some comments that this vlog has provoked? I’m just a very ordinary bloke that has found a lot of health advantages taking up cycling ‘later in life’ about 5 years ago - I’m now 56 and ride about 200km a week training for PRL100 and L2P. At the start of this year I was nearly 105kg which is scary since I’m only 174cm! I’m about 88kg today. I’ve used an app (Noom) to help me get a grasp on habits and feel like I’m in a healthy SUSTAINABLE place now. If I reach 84kg and stay there I’ll be a very happy bunny. Yep, I’m eating more vegetarian meals, less cheese & crisps and drinking less alcohol but that’s about it. I don’t want weird supplements that smell like nail polish remover and cost £££! Bonkers. Great vid - thank you, again
Keto associated with intermittent fasting is best method for weight loss, period no discussion. When it comes to bike riding carbs are needed so you might be low carb dieting but not full keto during that riding season. My advice do keto during the winter with some intermittent fasting if you need to loose weight, do low carb ( which is not keto but will not give weight gain) during the summer months when you are on the roads more.
Durianrider is on the trail somewhere, so don't be surprised, Francis, if he finds a pay phone and calls in with a complaint. And I grin and say thanks for every look at nutrition and performance, so much to that relationship and it is all fascinating to me--one person says this, another says that, and ultimately we apply a little of this and a little of that, I suppose. And all of it is better than eating junk and getting fat and attaining bad health--and a decade ago I was there but thankfully returned to cycling and sanity when I got scared about what those hundred extra pounds were doing to me as I turned 50.
I suppose it depends on the quality of foods you have and also health condition. I prefer to keep my insulin and blood sugars at levels that are healthy rather than spiking them all over the place. Dr Ekberg is an ex-Olympic athlete also and worth watching. Deffo need to find this ketone drink just out of curiosity and like he says it varies from human to human. I used to be on a plant based diet and I realise the negatives of too many carbohydrates. I never needed to lose weight and it feels good for me. I’ve researched lots of information and enjoyed this video.
Regarding Keto for weight loss. It's not simply about calories in vs calories out. Different foods of the same calorific value can generate substantially different insulin responses. The insulin response caused by carbs spiking blood sugar in a non Keto diet results in excess blood sugar being ultimately stored as fat if not utilised for energy which is what it is supposed to do. A Keto diet does not spike the blood sugar as much as a carb heavy diet resulting is less insulin being secreted and over time reverses the bodies fat storage mode to fat adapted burning mode. However Keto is better suited to a "steady as she goes" source of energy. Will Keto make you faster? I have lost 10 kgs in three months (the entire weight of my bike) and it is easier to climbs hills!
Paper by Jacheson et al 1988 Glycogen storage capacity and de novo lipogenesis massive carbohydrate overfeeding in man. Shows that's not true among many others. Insulin does not cause carbs to suddenly be stored as fat, what you're suggesting would mean in a calorie deficit if you ate carbs you would still get fat, or in fact if anyone ate carbs they would not be able to lose weight, which is factually untrue and significant evidence to show that carbs don't cause fat gain. Keto didn't make you faster, you losing 10kgs by being in a calorie deficit made you faster. Can you do that while eating carbs... yes.... do you need to be keto.... no. But congrats on dropping the weight great stuff whether it's keto or not
No change in performance on long rides, but a reduction in body weight due to reduced body water storage and persistent hunger suppression = better watts per Kg performance
Highly recommend check out the Greg Henderson interview regarding ketone esters in the pro tour. The speed that they are absorbed (even on a high carb or standard diet) is a significance advantage.
No it's really not take it from me. I was losing weight unlike anything else. Got down to 9 stone 10. Went to hospital and diagnosed with type 1 diabetes. I'd basically been on a keto diet because my body couldn't process the blood sugar. FTP dropped by 30. Don't do it guys. Think is it really healthy that you have to monitor ketones in your blood to prevent you going in a DKA??
Keto has other benefits besides weight loss, including helping to improve blood sugar control and insulin sensitivity, which can be particularly beneficial for people with type 2 diabetes. Other studies have suggested that a ketogenic diet can help to reduce inflammation and reduced risk of certain diseases: There's plenty of evidence to suggest that it helps to reduce the risk of heart disease, cancer, and neurological disorders. I find that the only time I need to consume more carbs, when cycling, is at Zone 3 and above, particularly when its over an hour's duration.
There needs to be more research on those on long-term keto, which would mean consistently following it for several years. And there needs to be more research on individual variations. Some people in ketosis state they have great energy, speed, and endurance with intensive exercise. But others state they bonk and need carbs. Why is there that difference? Does it have to do with general metabolic health such as insulin sensitivity or what?
Are there any long term health impact of doing a keto diet? Do any of the studies show damage to the liver for example due to such high fat levels? Keto sounds absolutely horrendous if I’m I’m honest 😂 high carb vegan all the way!
Interesting stuff... My main nutritional challenge is eating enough carbs while riding long days, particularly long days back to back, and not leaving my guts a total mess afterwards. Just done 4 days riding in Scotland, not massive rides and pretty low intensity. At plenty of jelly babies, some gels, nuts, cereal bars, dates ... I'm not the most pleasant person to share a house with today (if that's not to much information)
Thanks guys - for Will, isn’t the Ketogenic approach to weight loss just a re-branded version of the old “Atkins” diet? Even with that approach to weight loss, you couldn’t maintain energy levels and performance long-term, although the weight certainly does drop off rather quickly. However, once carbs are added back in, the weight tends to come back. Can you just clarify this a bit further? Cheers
You guys should check out Dan Plews company EndureIQ! Dan is on the leading edge of this leg of research. He mostly focuses on long distance triathlon, but talks extensively about HIIT cycling work outs also, He doesn’t promote The ketogenic diet but a close version of Low Carb High Fat. It’s truly brilliant and backed massively by science! You should reach out to him for a collab video! He’s great! Love the videos you put out!
Not to say your channel influences this old timer, but i saw Sako on your channel doing keto in 2018 and thought i would look into that! 18 Months later i am down nearly 70lbs and fully indoctrinated into the Keto OMAD lifestyle after failing on other diets for 30 Years. Keto certainly doesnt make you quicker on a bike though, only training does that although with the loss of tonnage, i do go up hills quicker! To a habitually fat bloke like me, i was addicted to carbs/sugar for 40 years and the minute i took them out of the equation i started loosing a pound a week and still am
Well done on 70lbs down buddy!! As I said horses for courses. It works for some people but definitely isn't the easiest or best way to do it for fat loss or bike performance.But what you've achieved is great! Keep it up
@@WillGirling Cheers Will, you are dead right, horses for courses, but like anything, if you find something that works and can stick to it, then that is your way, not everyone's
I have been trying to lose weight all over the winter, and tried intermittent fasting with no weight lost, till I also went on a keto diet and the pounds are coming off even after the initial water loss. I have been doing a lot of hit training on my turbo trainer, and I can't say I notice any lack of performance since going keto.
Hey, nice informative video thank you, I currently run a keto diet, and will add in occasionally more carbs before Z4 workouts and on longer rides if I feel weak. One point. Why didn't u discuss the long term health affects of a high carb diet?
This video was just focused on keto, we could cover that in a future episode. There seems to be far less associated risk eating high carb than low carb though.
@@Cade_Media yep so maybe another video, as it seems to me that the general public (ie non pro world) would just want to be healthy and a high carb diet has alot of negative side effects as you age. (ie insulin resistance, diabetes and even linked to altzhimers). Quite a few retired pro athelets have come out and said that high carb diets aren't great for longevity such as Dave Scott amongst many others. Maybe worth a video? (if u could carb cycle and not loose performance gains? Could be a nice video) Anyways just something to look at, as always love your channel and thanx for the great content keep it coming!
@@nissanbloom9280 I've seen to have found the opposite through my research. Good round up of studies here: nutritionfacts.org/topics/keto-diet/ Seem to be lots of low carb doctors that like selling books on the topic though 😬
@@Cade_Media awesome will have a look, thanx for sharing. (I have done many hrs of research on this topic and have found the opposite but always ready to learn that I'm wrong) and yes too many marketing scams on this topic unfortunately.
@@Cade_Media Just took a quick look at the first page, there are a lot of claims which may be true however they don't link to any real scientific studies, therefore, I can't believe it, once I see the studies happy to analyse them and have my mind changed, as just looking to be happy and healthy like the rest of us😊. Interesting debate and there is a lot more to learn on this topic. In fact if ur interested I can send u some studies which seem to disagree with the claims made by the website. (plus you shouldn't be mineral deficient on a keto diet if you are, you're doing it wrong, like selenium is found in Brazil nuts and mushrooms, tuna etc... all keto foods and there is no reason to be deficient in selenium on a keto diet as suggested by the website.) But will certainly readdress this issue and have a look more thoroughly when I have a little more time. Thanx for everything!
How does a hardcore ketogenic diet compare to intermittent fasting where the metabolism should (maybe) enter into a short-term shift to ketosis? Thanks.
I thought the purpose of low carb high fat was to increase fat oxidation to limit the need for fueling during long distance events and make the absorbtion of carbohydrates more efficient during racing. It's not about getting faster but sustaining longer efforts.Or at least that's what I've heard/ read in the world of triathlon with people like Dr Plews..Also quite popular in Australia for some reason.
Even carb based athletes will be quite well fat adapted, it's really low down the priority list. Don't forget there is low carb and then there is being in ketosis, which are two different things
Francis & Will Girling -- Have either of you ever spoken to Zoe Harcombe? She's an author/speaker and has a PhD in Public Health Nutrition. She lives somewhere over in Cardiff or Wales.
Most normal people do not buy esters. As pointed out, they are STUPID expensive. The other option is ketone salts, which are much cheaper but a lot "shadier" as they are packaged in drink additives.
Sports nutrition is my educational background but not my career atm so take that for what it is. I like ketosis as a tool within a diet, ketosis 100% of the time long term does have problems but used as a tool within a regular diet, it's a fantastic tool. Additionally carb load can be increased past what he says in the video, there is no magic number of macronutrients, you are either in ketosis producing ketones or you aren't.
What do you mean about the carb load? There is a paper that shows carb load after ketogenic adaption supercompensates stroage but by 60mins reaches the same level as a normal carb load. But sure as I said it's if it works for the individual and if it works with their sporting goals. But generlaly speaking you can get results without something so restrictive so you really need to question why you're doing it, if you do
@@WillGirling I agree on the restriction part, again as a tool used for some things there are multiple uses it can have in the short term. As far as carb load what I simply mean is that he states 50g of carbs per day, some people can have more than this and still produce ketones, some people cannot have hardly near that much. No matter how much carbs you are or aren't eating you are either producing ketones or not, if I'm eating 75g and still producing them I'm in a ketogenic state, if I'm eating 15g and I'm not producing I may be in a low carb diet but not ketogenic. Hope that helped!
@@Mrich775 ahhhh right yeah of course but within the video the scope is to go with guideline recommendations. Getting some oc the sticks to test of your im ketosis is best as definitely some variability will be there
@@WillGirling if you can afford it, ketone blood strip are the way to go. The test is similar to blood sugar, and in fact my device will take ketone and sugar sticks. Urine strips are OK, and great for cheap use, however are less accurate, and have obvious lagged results due to testing a waste product, but for the layman still work pretty well.
Hi Will, I'm a cyclist, naturally not very performant who wants to become better and who also needs to shed about a 20-25 pounds. I've read a lot recently on combining intermittent fasting (with intermittent protocols of fasting, let's say a week of 16:8 with 2 or 3 days of 24 hours fast) and ketogenics diet. I like so far the fact that satiety with high-fat-low-carb nutrition is clear and not too sure I want to eat carbs again, since when fasting, fasting then get incredibly harder. What would you recommend ? I've loved so far works of nephrologist Dr Jason Fung, but unfortunately, in his books, he speaks too few of intermittent fasting and high intensity workouts (or rides, for the purpose here).
Not for racing for sure... But if you want to get ripped and don't care much about cycling performance its the way to go, I tried it last winter along with some crossfit training and never looked better naked, gain a lot of muscle and power, now Im struggling to get back to cycling racing performance level and struggling to get rid of 4 kilos that separate me from my ideal cycling weight LOL
Like me, I am keto too, then I'm pretty sure Sean would have no reason to dislike this video as it opens dialogue despite the negativity of Will towards the keto diet.
carb v keto regarding fat loss will surely be affected by the insulin resistance of the person? (most fat people will have a higher insulin resistance therefore wont burn fat at the same rate as someone with a lower IR) and since its usually fatter people who go onto keto i think it makes sense for the fatter people to try keto,well that was my thought on it anyways lol
no.
spoiler warning plz
a no from "carbs" means less than nothing, actually keto DO help on this...and not only on this, stop making rich food companies
There's no mention of insulin resistance in this vid - some people like myself who have a family history of diabetes and have witnessed the harms (including amputations) have found that it's a fabulous way of controlling blood sugar and losing weight. The truth is that it requires time (to adapt) and in-depth study. I'm cycling just as fast now at mid 50s as I was in my mid 40s and don't really miss the carbs.
I have lost a 20kg+ on a low cab diet . Carbs less than 50g approx a day. Mostly by eating real no processed ( high sugar) food as much as possible. I still smash a gel when needed when I am approaching a long climb or intense section when riding and really feel a surge of energy.
life is complicated enough without all that malarkey, it's much easier just to eat stuff and ride bikes.
eat stuff and ride bikes.
Francis thank you for putting this out there. something that doesn't seem to get touched down a lot when a discussion of keto comes up, is the point of as we get older we get more insulin resistant. At 62 now I've lived through the carb-loading years. Pasta pasta pasta, let's throw in a Twinkie and some potatoes. About 15 years ago I started to get peripheral neuropathy really bad. My A1C test what's 13%. I struggled for over 10 years to keep it down into the 6% range. No matter how many of the guidelines I followed or how much I rode my bike or went to the gym it was always in the mid 7%. I found keto and within a few months was down in the 5.5% range. Another added benefit is my triglyceride levels are extremely low and my ratio to HDL is much better. And over the period of a year lost 40#'s. I'm not a pro cyclist nor will I ever be one. But I really enjoy and I really enjoy being on the velodrome. Benefits are definitely more health than anything else. Keeping my blood sugar low my inflammation level low and my age is more important than how fast I do a flying 200. On the endurance side of it I can ride pretty much all day with just making sure I have enough electrolyte with. Don't need to eat anything really. The burn after really hard Sprint effort is extremely noticeable as I go into glycogen depletion. But again I ride for me not for anybody else I compete for me not for anybody else. I compete just to be with the people I'm around. This is just a little insight from the health perspective more so than the performance-enhancing perspective. My to main sources of information her Dr. Stephen Phinney and Dr. Eric Westman. There are lots of good information out there it seems like everybody's trying to make this harder to do than it actually is. You really don't need to supplement. To me that is turned into more just a profit-making model. Some other weird side effects is that you find you just not hungry. You change your hormone levels in your body and your desire or cravings to eat are reduced. You find you can only eat so much in your body says stop.I guess some of the biggest things that need to be examined is the amount of sugar that's being pumped into our society and what it's doing to our health systems. The increase in type 2 diabetes amongst younger people, and how Alzheimer is now been linked to and is called type 3 diabetes. Anyway I'd like to hear what your guest has to say about it on this perspective. you asked them to previous video what we like about your videos I just like that it's dated a real-life the same as me or anybody else. I like the random people you meet and the little random interviews.
Good work. It is interesting getting people like yourself at the other end of the game (EG eating high carb for 40 plus years) then realizing the impact it has had on your health. I am much the same and went LCHF when I was 45... dodged that insulin bullet although it was chasing close behind me! :)
Like your input on the insulin resistance!
So when looking at any studies for keto performance, make sure there is AT LEAST 6 weeks for the body to adapt, Phinney and Voleks latest research was more like 6 months. It takes a good length of time for the body to adjust. The majority of studies comparing carb burning to date have been carried out over a month... not long enough for suitable adaptation. Keto is fantastic for endurance... but it takes more planning. Recovery for the next day is very good as the inflammation is low. Finding good keto fuel on the go may not be practical... try finding something suitable in a service station (oils in there will be only seed oils, you want to avoid those). Ketone supplements (exogenous ketones)... why pay a lot of money for something your body makes on it's own... :) The body will burn carbs in preference to ketones if there are carbs present. And you are dead right, a ketone is a group of chemicals that are esthers. One of the defining properties is a "fruity" odour. Acetone is the one that comes out on your breath that gives that funky taste. I've eaten this way (LCHF and sometimes using keto) now for about 7 years, it's plenty sustainable and really easy and plenty to eat at restaurants... :) - a bit of thought and it works... no need to eat the decoration (salad...). Other thought, you don't' need to be in ketosis to gain the advantages of the fat adaptation. Nuts, dairy, eggs, meat, seeds, leafy greens and cruciferous veges, avoid seed oils and grains... Job done.
So basically, what you are saying is that you need to be enough long-term keto adapted (fat-burning adapted) to still have good performances (aerobics and anaerobics) ?
I'm on it six and a hál hears. 38lb off for that time. I'm obviously very well fat adapted. If I eat some extra carb I get a mild boost.
For a racer, keto to keep weight down and carbs for racing is a good strategy. Metabolic flexibility.
It would be even better to do studies on people who have been on a keto diet for years. After decades of a high-carb diet, it can take a while for the body to become fully fat-adapted and metabolically flexible.
@@MarmaladeINFP exactly!
I followed the Bulletproof diet for a while which I broadly enjoyed. Crucially it got me in the habit of loading my plate with veggies at each mealtime. I have since returned to eating complex carbs, but my habit of eating loads of veggies has remained. The benefit to me is a lower body fat percentage, and no loss of power on the bike.
I lost (and kept off) 80 lbs with keto 3 years ago. My A1C is great. I'm off cholesterol and bp meds. You can have zone 4 efforts. I'll take my health.
Truth! I like the fact that I can ride for over 12 hours and be bonk proof!
I use a keto diet during winter training as there’s no racing and as soon as racing start I change to a vegan carb based diet, I find it works perfectly and it the best way for my body
Very interesting!
That is a very good approach! I was trying the keto diet being a U23 cyclist and it worked very well during winter season (mostly endurance rides), but when spring came and I started doing more intense workouts my body started suffering because of the lack of carbs. After some weeks I was completely burned out and my whole racing season was gone... Now I am on a vegan carb based diet as well and I am doing super well on it :)
Experiment-Selbstheilung I’m junior racer
I go on and off keto. The main reasons being, and as mentioned, the feeling of satiety and for me it works because l have low portion control skillz. My 2c.
There are many reasons for why someone can benefit from a ketone diet. Personally I've benefitted a lot. Thanks to switching to a ketone diet my asthma is almost gone. I hardly ever use an inhaler anymore. I used to use it at least once for every ride, often several times during a ride. I'm now faster and fitter than I have been in many years. And I don't bonk as I used to when I was a sugar burner. It's also worth noting that many riders can benefit from a "train low - rice high" philosophy. Where you train on low carb (not necessarily keto) and then use carbs during races. Your body will be more sensitive to the carbs and fire you up more.
You need to finish that magazine wall.. gives me anxiety whenever I see it! Another informative vid, Will is a encyclopedia!
i follow a keto diet most of the time, i agree completely that for endurance keto is fine but you need carbs for anaerobic efforts, my reason for going to keto was initially to lose some weight but not the main reason, keto diet for me was to get my insulin resistance down and therefore avoid type 2 diabetes, getting close to 50 yro now so trying to stay on top of that. i do use carbs based on what ride i'm going for and since i do a lot of mountain biking in the mountains around where i live, anaerobic is a regular state for me, so not really much choice there, stay completely away from refined carbs though, prefer more whole food carbs.
Very interesting point. The rest of the time, when not doing anaerobic efforts, do you stick with keto?
I don't compete. But I fine that I can do HIIT in ketosis with plenty of energy, then follow that up with endurance exercise, and still recover and feel high energy for the rest of the day. I never bonk on keto, in the way I did with high-carb diet. There obviously is much individual differences.
Does your mate double as a Greek God model for statues when he’s not training the peloton.
yes and fighting white walkers on the weekends
@@Cade_Media I KNEW IT !!
Have been doing keto for 3.5 years (for reasons). Can confirm that it’s terrible for anything above zone 2.
Appreciate the anecdote - and hope it's working well for you
@Savage Poet Doesn't work like that you're better off doing carbohydrated restricted training and carb fed training - keto takes around 3-5 to enter so you can't mix and match like that really
Will Girling I have been experimenting with taking a gel before vo2max interval workouts on TrainerRoad. Then testing blood ketone levels afterwards. Kind of the opposite of the ketone ester approach. It seems I can do this and still be “in ketosis” but honestly I have NFI if I’m utilising the glucose provided by gels or not. I do keto for therapeutic reasons not weight loss fwiw.
@@geekylucas You would still be in keto as a gel is only 20g so looks at whole day intake. Like having a beer won't immediately take you out of keto. Plus if you take it as you start as blood sugar level rises you will be trainign and utlise that sugar immediately. But I can't see a single gel contributing that much for a session like that. But hey if its working all power to you fella
Wow how did you stay off carbs that long ?
Will is the healthiest-looking nutritionist I have ever seen. Thanks for addressing the topic.
Remember when Froome trolled the planet suggesting he was low carb during grand tours 💀
That was a quality break down on keto benefits/drawbacks though. Understand it a lot better now 👍
I like doughnuts to much to even think about low carb 😂
A lot of fat in donuts, so not really just carbs
One of the key benefits for ketogenic if trying to lose weight is not feeling hungry when reducing calorie input. Is quite amazing feeling to go caveman style of one large meal a day and not pine for snacks
That is what I've been doing for a while. I mostly eat nutrient-dense fatty animal foods. And I do it in a short period of time. But I can stuff quite a bit of food down my gullet. My digestion is great these days.
Will knows his stuff. Nice bloke too 🙌🏻
One of the ketones our body produces, are actually found in nail polish remover, namely Acetone. So you're indeed drinking nail polish remover.
tasty
@Savage Poet lol... I always laugh at that... water is one atom (smaller than a molecule) away form being deadly poison...(EG H2O2) being a molecule away from something is meaningless... :)
Right, you would expect Acetone to be quite toxic, but it isn't really. Very surprising.
Will dropping the facts 🤙
Will ! The truck smasher ! I hope he completely recovered :D
Jon Snow looking fresh
😂
Thanks for one more great video/interview. Very interesting topic. Short answer to you question in the beginning of this video is no. But this is not that simple. 😁 Many people are using "keto" for weight loss and this is one of many different strategies that works for that. But for athletes /cyclist it's is not only about weight but about efficiency to. We all oxidate ("burn") fat in some grade. It is not on or off. With low carb diet (prolonged time on low carb with exercise lead to ketosis) your budy will start to oxidate fat in a higher rate and in the same time in means you will use a less glycogen for the work. If one cyclist more efficient to oxidate fat in the higher rate it means that during the long stages with "low" intesity before the climbs he will use less glycogen from muscles than another one who is not so efficient to burn fat. It means that when you need glycogen most, later in the climbs you will have a more glycogen in your muscles in the beginning of the hills. But you still need to eat carbs because it is the best way to fill your glycogen. It is a fine line between to much and not enough so you have to train a both systems.
Hello Sir. Iam not into any kind of dite i just eat and burn them out and live my life. Cheers mate 👍🏻
Best way
I'm on a carnivore diet, eating more animal protein, everything from animals, eggs, to lose weight, in 20 days I didn't weigh anything, but everyone said I lost a lot of weight, and I was cycling on an empty stomach, but once you get used to it, you can do the training without eating, I did 3-hour rides, and today I did a GP that I had never ridden at that speed, and it surprised me, and days without much effort I'm not hungry, I spend the day without eating, but I'm very thirsty, I'm drinking the double the water, I really like it, since I really like meat
Hey Will. Can you talk about the diet plan you prescribed for Chris Hall?
How am I just now seeing this!!!! Cheers bruv!
This is a massive topic and kudos for diving in. Trainer Roads latest podcast is good part 2 on this topic
Nice Vid. Life is to short though. We just need to eat and drink what we want when we want. An I guess eating less and doing more has always worked for me....💪🏻. On another point sorry if this has been asked before. What does the 107 on your forearm reference too🙏🏻. Ps love the channel.......
107 for 107, a challenge to raise money for the Pace Centre (school for kids with motor disorders) with my good friend Chris. He rode 107km every day for 107 days and I filmed it!
Francis Cade 😳wow, I didn’t realise. How inspiring is that. Thank you for the reply....🙏🏻
Agree enjoy the food
Always appreciate someone who has references for their data
Cheers bud
I tried keto last year and while it was great for losing weight, it’s was crap for when I was out on the bike in need of some emergency bonk food.
Like your new haircut!
Great video! Thanks Francis, keep it up mate!
Been lowkey watching most of your videos without subscribing. Ok, ok. I am now!
😁
Not even a minute in and WIll said “supposedly.” I figured I knew the what the answer was gonna be.
One of the most informative videos about Ketones. Worth the subscription fee alone 😬
Complete genius! He cuts all the crap out of nutrition. By working with Will I have dropped almost 20KG in 6 months and setting multiple PBs.
great work Kevin
Mike Woods from EF with the big win today in the virtual Tour de France 👏
good job francis not being biased and playing devils advocate
Will's videos are great, a good insight to a professional fact based opinion. BTW just noticed on his website a typo (not being a dick, just thought I would mention it) Spells Vuelta as Veulta on his 'about will girling' page. Keep the videos going and the man mountain involved
Well that a deep subject my girlfriend is on a Keto diet she doing well has lost 54 pounds, I myself cycle a lot and don't need to lose weight have try her diet for one week and my power level when down way down so it not for me great information and many thanks Mate.😎🚴
Keto since Jan, had such a huge impact on my energy on the bike + the weight loss is great. That said I am not a competitive cyclist. Definately recommend for anyone who wants to get faster, go further. Fuelling is so much simpler, its simply better. Tim Noakes is a great reference if you want the science on it. Professer Doctor Tim Noakes, with the published papers to back it up. Fat as a fuel i simply more efficient than carbs for long endurance. (Lets assume cycling means longer rides, not track sprinting for this) Set a great 10min pb today in zone 4. So not too sure I agree with your man is on a80% of VO2 max, I suffer very little drop off at high intensity, and can always add carbs if needed, however, fuelled on this ride by pork scratchings :)
Hey Bruce. Tim Noakes has done papers but i can assure keto diets dont out perform carb fed diets. Ketosis works for some i was unbiased and spoke about the literature, how you feel and what you do compared to taking on carbs is great but doesnt mean wcarbshat you were doing previously was correct or ketosis is more effcient as physiologically its less effcient as fat needs more oxygen to breakdown and is slower.
Appreciate you dont agree bud but the science is the science hiit drop off will come on repeated bouts not just one. And if you just add carbs in doesnt work like that you become incredibly less effcient with carbohydrate enzymes like pyruvate dehydrogenase so your ability to use those carbs drop off.
If you want to do keto thats fine and if it works for you thats great but the science im talking about is correct so recommendations should come from the overall results of research not just one place i.e your results 😉
Hi Will.Thanks for your reply. If you read into some of Noakes studys, and certainly his talks on Iron Man athletes, specifically. This may help you understand the science a little more. He goes into a lot of detail in these talks. I highly recommend this for you. It may help you understand the science which in this case is fairly detailed, but clear. I totally agree the science is the science. Best of luck with your views. By the way, intersting point to note. The All Blacks follow a largely low carb diet, working hard to cut sugar out of their diets, a trend cyclists just seem to have missed.
Keto Con just uploaded a bunch of video footage from the presentations in 2018. This video merely scratched the surface. If you want to dive in further, give those videos a look.
Yo will girling. Loved you on chris’ podcast!
Ahhh cheers man!!! Massively appreciate that!
Balanced and fair discussion for once on the Keto diet. Have used it as a tool to drop weight. I would agree Zone 2 - 3. Would try Targeted Keto (Glucose tablets) in the future for more intense workouts.
almost 100k !!!
Always with good people always interesting ..a good watch Thankyou 🌍👍🇦🇺
Same issue with keto for health: the longer term studies are just not there. We're talking about the body switching it's primary fuel source. Four or six weeks is not going to tell us anything. Obviously longer-term studies are not going to be funded by food or pharma, or a university that works with either. Let's see what happens.
Ketones are awesome for cognitive performance but when it comes to endurance or speed I think carbs are still superior.
Completely
Will Girling I fast and I supplement with exogenous ketones when I have to do something that requires a lot of focus and mental clarity, but I am still carb fuelled the rest of the day.
Nearly didn’t watch it due to the word “diet” in the title ... frightened me.
Doubt I’ll be doing any of that anytime soon as I’m happy being moderate and just riding a bike as a fat old bloke.
Interesting to actually get I to it though. I can see my eldest who is an endurance open water swimmer playing with stuff like that while dad paddles a safety canoe next to her eating things he shouldn’t
Cheers
A key point to note regarding weight loss is that a Keto diet makes it much easier to consume fewer calories. And because your bony is using fat as an energy source, it is safe to under-eat. While on a Keto diet I’ve regularly consumed fewer than 1,000 calories in a day and not felt hungry. For me, I find it a good structured way to lose weight.
Always with good people good info and a good watch 🌍👍🇦🇺
I don’t get the “all or nothing” tone of some comments that this vlog has provoked? I’m just a very ordinary bloke that has found a lot of health advantages taking up cycling ‘later in life’ about 5 years ago - I’m now 56 and ride about 200km a week training for PRL100 and L2P. At the start of this year I was nearly 105kg which is scary since I’m only 174cm! I’m about 88kg today. I’ve used an app (Noom) to help me get a grasp on habits and feel like I’m in a healthy SUSTAINABLE place now. If I reach 84kg and stay there I’ll be a very happy bunny. Yep, I’m eating more vegetarian meals, less cheese & crisps and drinking less alcohol but that’s about it. I don’t want weird supplements that smell like nail polish remover and cost £££! Bonkers. Great vid - thank you, again
People have a very emotional response to nutrition based videos, I have noticed!
I love my porridge with maple syrup and berries so much. I can never get back into keto. Whole foods is so much better for a sustainable healthy diet.
Keto associated with intermittent fasting is best method for weight loss, period no discussion. When it comes to bike riding carbs are needed so you might be low carb dieting but not full keto during that riding season. My advice do keto during the winter with some intermittent fasting if you need to loose weight, do low carb ( which is not keto but will not give weight gain) during the summer months when you are on the roads more.
Hi 👋🏻. What cycling glasses are you wearing?
Sungod Vulcans 👊
That was very interesting and by the way if Will has only 10 subscribers its easy to reply to them all!!!
Durianrider is on the trail somewhere, so don't be surprised, Francis, if he finds a pay phone and calls in with a complaint. And I grin and say thanks for every look at nutrition and performance, so much to that relationship and it is all fascinating to me--one person says this, another says that, and ultimately we apply a little of this and a little of that, I suppose. And all of it is better than eating junk and getting fat and attaining bad health--and a decade ago I was there but thankfully returned to cycling and sanity when I got scared about what those hundred extra pounds were doing to me as I turned 50.
Enjoyed the ride💚💛❤️
Depends on the study, as they say follow the money.
I suppose it depends on the quality of foods you have and also health condition.
I prefer to keep my insulin and blood sugars at levels that are healthy rather than spiking them all over the place.
Dr Ekberg is an ex-Olympic athlete also and worth watching.
Deffo need to find this ketone drink just out of curiosity and like he says it varies from human to human.
I used to be on a plant based diet and I realise the negatives of too many carbohydrates. I never needed to lose weight and it feels good for me.
I’ve researched lots of information and enjoyed this video.
Keto may be better for long distance cycling rather than racing. As a 63y old diabetic cyclist it works for me.
seems to be a popular solution for diabetics
Regarding Keto for weight loss. It's not simply about calories in vs calories out. Different foods of the same calorific value can generate substantially different insulin responses. The insulin response caused by carbs spiking blood sugar in a non Keto diet results in excess blood sugar being ultimately stored as fat if not utilised for energy which is what it is supposed to do. A Keto diet does not spike the blood sugar as much as a carb heavy diet resulting is less insulin being secreted and over time reverses the bodies fat storage mode to fat adapted burning mode. However Keto is better suited to a "steady as she goes" source of energy. Will Keto make you faster? I have lost 10 kgs in three months (the entire weight of my bike) and it is easier to climbs hills!
Paper by Jacheson et al 1988 Glycogen storage capacity and de novo lipogenesis massive carbohydrate overfeeding in man. Shows that's not true among many others. Insulin does not cause carbs to suddenly be stored as fat, what you're suggesting would mean in a calorie deficit if you ate carbs you would still get fat, or in fact if anyone ate carbs they would not be able to lose weight, which is factually untrue and significant evidence to show that carbs don't cause fat gain.
Keto didn't make you faster, you losing 10kgs by being in a calorie deficit made you faster. Can you do that while eating carbs... yes.... do you need to be keto.... no. But congrats on dropping the weight great stuff whether it's keto or not
No change in performance on long rides, but a reduction in body weight due to reduced body water storage and persistent hunger suppression = better watts per Kg performance
Highly recommend check out the Greg Henderson interview regarding ketone esters in the pro tour. The speed that they are absorbed (even on a high carb or standard diet) is a significance advantage.
No it's really not take it from me. I was losing weight unlike anything else. Got down to 9 stone 10. Went to hospital and diagnosed with type 1 diabetes. I'd basically been on a keto diet because my body couldn't process the blood sugar. FTP dropped by 30. Don't do it guys. Think is it really healthy that you have to monitor ketones in your blood to prevent you going in a DKA??
Keto has other benefits besides weight loss, including helping to improve blood sugar control and insulin sensitivity, which can be particularly beneficial for people with type 2 diabetes. Other studies have suggested that a ketogenic diet can help to reduce inflammation and reduced risk of certain diseases: There's plenty of evidence to suggest that it helps to reduce the risk of heart disease, cancer, and neurological disorders. I find that the only time I need to consume more carbs, when cycling, is at Zone 3 and above, particularly when its over an hour's duration.
There needs to be more research on those on long-term keto, which would mean consistently following it for several years. And there needs to be more research on individual variations. Some people in ketosis state they have great energy, speed, and endurance with intensive exercise. But others state they bonk and need carbs. Why is there that difference? Does it have to do with general metabolic health such as insulin sensitivity or what?
Short answer, no. To lose weight its a good avenue, but for performance it sucks.
Are there any long term health impact of doing a keto diet? Do any of the studies show damage to the liver for example due to such high fat levels? Keto sounds absolutely horrendous if I’m I’m honest 😂 high carb vegan all the way!
I've seen a couple that implicate iron ferritin levels. - If you're vegan then keto is nearly impossible don't even bother lol
nutritionfacts.org/topics/keto-diet/
Interesting stuff... My main nutritional challenge is eating enough carbs while riding long days, particularly long days back to back, and not leaving my guts a total mess afterwards. Just done 4 days riding in Scotland, not massive rides and pretty low intensity. At plenty of jelly babies, some gels, nuts, cereal bars, dates ... I'm not the most pleasant person to share a house with today (if that's not to much information)
All of those items sound sensible, but it takes some getting used to gels in particular.
I like sandwiches on longer rides, real food innit.
Thanks guys - for Will, isn’t the Ketogenic approach to weight loss just a re-branded version of the old “Atkins” diet? Even with that approach to weight loss, you couldn’t maintain energy levels and performance long-term, although the weight certainly does drop off rather quickly. However, once carbs are added back in, the weight tends to come back.
Can you just clarify this a bit further?
Cheers
You guys should check out Dan Plews company EndureIQ! Dan is on the leading edge of this leg of research. He mostly focuses on long distance triathlon, but talks extensively about HIIT cycling work outs also, He doesn’t promote The ketogenic diet but a close version of Low Carb High Fat. It’s truly brilliant and backed massively by science!
You should reach out to him for a collab video! He’s great!
Love the videos you put out!
Not to say your channel influences this old timer, but i saw Sako on your channel doing keto in 2018 and thought i would look into that! 18 Months later i am down nearly 70lbs and fully indoctrinated into the Keto OMAD lifestyle after failing on other diets for 30 Years. Keto certainly doesnt make you quicker on a bike though, only training does that although with the loss of tonnage, i do go up hills quicker! To a habitually fat bloke like me, i was addicted to carbs/sugar for 40 years and the minute i took them out of the equation i started loosing a pound a week and still am
Well done on 70lbs down buddy!! As I said horses for courses. It works for some people but definitely isn't the easiest or best way to do it for fat loss or bike performance.But what you've achieved is great! Keep it up
@@WillGirling Cheers Will, you are dead right, horses for courses, but like anything, if you find something that works and can stick to it, then that is your way, not everyone's
I have been trying to lose weight all over the winter, and tried intermittent fasting with no weight lost, till I also went on a keto diet and the pounds are coming off even after the initial water loss. I have been doing a lot of hit training on my turbo trainer, and I can't say I notice any lack of performance since going keto.
Hey, nice informative video thank you, I currently run a keto diet, and will add in occasionally more carbs before Z4 workouts and on longer rides if I feel weak. One point. Why didn't u discuss the long term health affects of a high carb diet?
This video was just focused on keto, we could cover that in a future episode.
There seems to be far less associated risk eating high carb than low carb though.
@@Cade_Media yep so maybe another video, as it seems to me that the general public (ie non pro world) would just want to be healthy and a high carb diet has alot of negative side effects as you age. (ie insulin resistance, diabetes and even linked to altzhimers). Quite a few retired pro athelets have come out and said that high carb diets aren't great for longevity such as Dave Scott amongst many others. Maybe worth a video? (if u could carb cycle and not loose performance gains? Could be a nice video)
Anyways just something to look at, as always love your channel and thanx for the great content keep it coming!
@@nissanbloom9280 I've seen to have found the opposite through my research. Good round up of studies here: nutritionfacts.org/topics/keto-diet/
Seem to be lots of low carb doctors that like selling books on the topic though 😬
@@Cade_Media awesome will have a look, thanx for sharing. (I have done many hrs of research on this topic and have found the opposite but always ready to learn that I'm wrong) and yes too many marketing scams on this topic unfortunately.
@@Cade_Media Just took a quick look at the first page, there are a lot of claims which may be true however they don't link to any real scientific studies, therefore, I can't believe it, once I see the studies happy to analyse them and have my mind changed, as just looking to be happy and healthy like the rest of us😊. Interesting debate and there is a lot more to learn on this topic. In fact if ur interested I can send u some studies which seem to disagree with the claims made by the website. (plus you shouldn't be mineral deficient on a keto diet if you are, you're doing it wrong, like selenium is found in Brazil nuts and mushrooms, tuna etc... all keto foods and there is no reason to be deficient in selenium on a keto diet as suggested by the website.)
But will certainly readdress this issue and have a look more thoroughly when I have a little more time. Thanx for everything!
Highly recommend @Will Girling TH-cam channel 👌
Great video very interesting
Well..you now how the old saying goes!.."If it ain't broke!..DONT FIX IT!"
How does a hardcore ketogenic diet compare to intermittent fasting where the metabolism should (maybe) enter into a short-term shift to ketosis? Thanks.
You wont go into short term ketosis i
With IF... i also have a video on my channel on intermittent fasting wirth checking
you don't need to stop for fuel when you're on a keto or low carb. It's about being fat adapted.
Just found your vlogs man. I'm a mtber through and through but still love these vlogs. Cheers
Congratulations you’ve just signed off on the rest of your weekend and every everting for the next 500 episodes 😳 you’re in for a treat.
Fresh trim!
I thought the purpose of low carb high fat was to increase fat oxidation to limit the need for fueling during long distance events and make the absorbtion of carbohydrates more efficient during racing. It's not about getting faster but sustaining longer efforts.Or at least that's what I've heard/ read in the world of triathlon with people like Dr Plews..Also quite popular in Australia for some reason.
Even carb based athletes will be quite well fat adapted, it's really low down the priority list.
Don't forget there is low carb and then there is being in ketosis, which are two different things
I just wanna see if will actually is gonna respond to everyone. Also hi Francis I’m excited for the attacus Cade Jersey to come!
hello!
Francis Cade hey I’m not Jonny Fong that makes guitars sorry to disappoint ;(
@@jonathanfong3033 good name though
I recognise Will from his own channel now Francis, he's no longer happy with mere cameo roles.
Francis & Will Girling -- Have either of you ever spoken to Zoe Harcombe? She's an author/speaker and has a PhD in Public Health Nutrition. She lives somewhere over in Cardiff or Wales.
Most normal people do not buy esters. As pointed out, they are STUPID expensive. The other option is ketone salts, which are much cheaper but a lot "shadier" as they are packaged in drink additives.
That does sound very shady 😂
Sports nutrition is my educational background but not my career atm so take that for what it is. I like ketosis as a tool within a diet, ketosis 100% of the time long term does have problems but used as a tool within a regular diet, it's a fantastic tool. Additionally carb load can be increased past what he says in the video, there is no magic number of macronutrients, you are either in ketosis producing ketones or you aren't.
What do you mean about the carb load? There is a paper that shows carb load after ketogenic adaption supercompensates stroage but by 60mins reaches the same level as a normal carb load. But sure as I said it's if it works for the individual and if it works with their sporting goals. But generlaly speaking you can get results without something so restrictive so you really need to question why you're doing it, if you do
@@WillGirling I agree on the restriction part, again as a tool used for some things there are multiple uses it can have in the short term. As far as carb load what I simply mean is that he states 50g of carbs per day, some people can have more than this and still produce ketones, some people cannot have hardly near that much. No matter how much carbs you are or aren't eating you are either producing ketones or not, if I'm eating 75g and still producing them I'm in a ketogenic state, if I'm eating 15g and I'm not producing I may be in a low carb diet but not ketogenic. Hope that helped!
@@Mrich775 ahhhh right yeah of course but within the video the scope is to go with guideline recommendations. Getting some oc the sticks to test of your im ketosis is best as definitely some variability will be there
@@WillGirling if you can afford it, ketone blood strip are the way to go. The test is similar to blood sugar, and in fact my device will take ketone and sugar sticks. Urine strips are OK, and great for cheap use, however are less accurate, and have obvious lagged results due to testing a waste product, but for the layman still work pretty well.
#Ooh :-)
Hi Cade, what strap is you used for the camera?
Hi Will,
I'm a cyclist, naturally not very performant who wants to become better and who also needs to shed about a 20-25 pounds. I've read a lot recently on combining intermittent fasting (with intermittent protocols of fasting, let's say a week of 16:8 with 2 or 3 days of 24 hours fast) and ketogenics diet. I like so far the fact that satiety with high-fat-low-carb nutrition is clear and not too sure I want to eat carbs again, since when fasting, fasting then get incredibly harder. What would you recommend ? I've loved so far works of nephrologist Dr Jason Fung, but unfortunately, in his books, he speaks too few of intermittent fasting and high intensity workouts (or rides, for the purpose here).
try sardines fasting. or butter fasting. eat more salt when cravings
when will we see the homemade energi drink?
I like doughnuts so I'm screwed 😂
Donuts are probably the most toxic collection of chemicals masquerading as food on the planet. Just look at Homer Simpson!
Not for racing for sure... But if you want to get ripped and don't care much about cycling performance its the way to go, I tried it last winter along with some crossfit training and never looked better naked, gain a lot of muscle and power, now Im struggling to get back to cycling racing performance level and struggling to get rid of 4 kilos that separate me from my ideal cycling weight LOL
that's the problem though, unsustainable!
One dislike... Sean Sako
Sean is badass
Like me, I am keto too, then I'm pretty sure Sean would have no reason to dislike this video as it opens dialogue despite the negativity of Will towards the keto diet.
carb v keto regarding fat loss will surely be affected by the insulin resistance of the person? (most fat people will have a higher insulin resistance therefore wont burn fat at the same rate as someone with a lower IR) and since its usually fatter people who go onto keto i think it makes sense for the fatter people to try keto,well that was my thought on it anyways lol
Seriously lacking fibre that diet micro nutrients and 1.5g of protein per.kg.
Balance in all areas of life. Keto sucks.
@Savage Poet na mate, you can balance FATS with carbs not keto, keto is a term for being in a ketogenic state, not possible with carbs.