How to Introduce Carbs & Come off Keto
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How to Introduce Carbs & Come off Keto - Thomas DeLauer
There is nothing wrong with going on the keto diet and coming off the keto diet... but there are certain things you need to be cognizant of in order to avoid rebounding, or regaining back the weight you lost. Knowing how to properly come off keto is very important, and, as such, in this video I provide you with a simple strategy to prevent this from happening...
Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
Other Helpful Videos:
Low Carbs vs. Slow Carbs | How to Balance: • Ketogenic Diet: Low Ca...
Why Your Results STOPPED with Keto: • Why Your Results STOPP...
How I Time My Carbs for Fat Loss: • Best Time for Carbs | ...
Top 3 Safest Carbs (Low Glycemic and Gluten Free): • Top 3 Safest Carbs (Lo...
Carb Science: Good Starch vs. Bad Starch: • Carb Science: Good Sta...
Keto Carb Rebound | How to End Your Ketogenic Diet Without Weight Gain: • Keto Carb Rebound | Ho...
Weird Carbs: Your Body & “Resistant” Starch: • Weird Carbs: Your Body...
Important Playlists:
Keto Cheat Meals- How to Enjoy Your Diet: • Keto Cheat Meals- How ...
Insulin Related Videos: • Insulin Related Videos
A Guide to Mineral Deficiency: • A Guide to Mineral Def...
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac...
Reference(s):
www.ncbi.nlm.n...
www.cell.com/c...
www.ncbi.nlm.n...
journals.plos.o...
www.ncbi.nlm.n...
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1. Significantly reduce fat intake
2. Alternate day fasting
3. Short HIIT for the first two weeks
4. No snacking
5. Low glicemic carbs
6. Soluble fiber
7. Increase antioxidants
This totally disrespects the hardwork that goes into making a video.
@@lifewith7chicklets924 have fun watching
Nice summary
@@lifewith7chicklets924 so if someone doesn't grasp or remember everything he says it's also disrespectful? Some people don't care for all the details. I usually do but there are times I just want a summary and obviously many people feel the same way since summary comments always get a ton of likes. I'm sure he doesn't mind, he does this to help people and the message is still getting out there. Plus commenting on videos helps promote it more than watching the whole thing so it's a win for Thomas either way.
@@lifewith7chicklets924 Dont be a baby
Some people choose to come off of keto. I’d rather they do it the right way and not damage their bodies. It is 100% okay to feel the need for a change now and then. Don’t undue all the hard work you’ve put in. Do it right. 🧡👍
This explains SO MUCH that I had questioned in my own journey, in and out of the Keto schedule. I can tell you there's been a few instances where I needed to re-feed, but would go way overboard doing so. I would be really upset after and scared to weigh in. You are correct about the carry-over effect of fasting and carbs without fat. We can literally spring back on track within a day or two, or less than a month if completely off keto.
I like being on Keto and don't plan to come off. it really is easy for me when I meal prep my meat, fish, and veggies. 95%Cacao Chocolate square with macnut butter is my antioxidant go to. I drink green tea all day and fresh coconut water to stop cravings. When my OMAD time comes I simply take out a prepped Keto meal and I am satisfied, no snacks.
How about having wine any advice with that?
What about coming back to keto!?
Would that also be the strategy to come off a 5 to 7 days water fasting?
I quit keto in the worst possible way and gained 20 pounds in 40 days. this video is important
So glad I'm not the only one to have done this to their self. I got on a bread baking kick. So easy to gain weight, but it's possible to lose again.
Glad I'm not the only one. I tried it for a few weeks and am experiencing none of the things everyone talks about while doing it. Sure, I feel full longer, but my cravings are back, I can't sleep, and my energy is so low, I can't do this. I feel like a quitter and a failure because I really wanted to lose weight, but I don't think it's for me.
Is it water weight?
What you did is scary
Me too. I got down to my goal weight and put on 35. I'm pissed and went back to keto mostly carnivore.
Eating dark chocolate before bed significantly affected my sleep quality in a negative way. I looked it up and there are 2 main stimulants in dark chocolate that disrupt sleep. Caffeine and theobromine. Just a heads up for anyone that has a similar issue. Thanks for the great content Thomas.
Any chocolate is bad before bed. Just as bad or not worse as drinking coffee or tea
Found that out myself recently. Thanks for the info.
The best thing for sleep is sex. Try that.
I know it pains you to talk about people coming off of keto but it’s always appreciated that you cover every aspect, even if it doesn’t promote what you promote. You can see the uneasiness on your face about talking about it. LOL. Excellent video. #ForwardThinking
Lol. As always, thanks for watching!
Thomas D isnt always keto but is always calculated. This Is a big factor.
anthony5reece Absolutely.
Another great video. At this point in my journey, I can’t see ever coming off of keto. I like the way I feel so much. I rarely miss carbs. My ghrelin is sleeping peacefully. My dopamine receptors seem resigned to doing without. But never say never. Maybe someday I’ll feel differently. I went back and watched your video on Mediterranean Keto. I can see myself maybe ending up there in a few years.
My big takeaways from this video.
1. Keto or no, keep with intermittent fasting.
2. 12/12 3 meals, no snacking, should be my lifetime baseline for eating.
3. Whether it’s fat or carbs, it is the EXCESS food energy that becomes body fat.
4. Your mention of carb cravings returning reminded me of my old spiking and crashing cycle and how much I don’t miss it.
Thanks again, for all your help. Together, we are saving my life.
It was like a joke when I first started Keto basically a 7 days experiment back in August. But I loved it in the end and I'm still on keto 🙌I have my dry wine my pistachios my avocados and blueberries and eggs and I am just fine and happy!!!
(Not eating eggs before and meat I was hungry all the day,even now not a big fan of meat but still working)
Omg same! I was just “doing it” to see if I could get in ketosis faster than my friend 🤣 and I lost 5 pounds that first week. I’m now down 42 pounds in 4 months 🤔
I had to stop keto because I have bipolar disorder and I was getting very manic on keto. Could not sleep more than 5-6 hours a night and was also behaving different. Don't bother telling me I wasn't doing it right. Since being off it I've been normal in mood and able to sleep. Thanks for doing this video!
Take more vitamin b 1 on keto
@@karsin4foot why? Thanks but I don't plan on going back on keto.
So glad to hear you are feeling better..Im sure you are still looking for healthy options to take care of your body and mental health.
Good job for doing whats best.
@@calderonjd30 thank you! I'm still trying to lose weight, but not succeeding.
@@karsin4foot Dont work , Ive tried it .
Trained and did keto on my first marathon this year 2019 (Jan-Jun), took time off keto cause its summer and I had holiday trip to vancouver and mexico (Jul to Sept), Back on Keto (Oct to Dec). I will be off keto for christmas and new years (Late Dec and Early Jan). Back on Keto Jan 2020 and train for the marathon again.
Its all about balance.
R O'Mon wow your life is so much more exciting than mine
@@florianpeter7045 thanks lol, just right now since I have no kids. Tied down soon lol.
When I came off I went to something like an atkins 50, then an atkins 100. My carbs are mostly things like beans, lentils, some berries and a little bread here and there. I also try to not combine fat and carb. Not that anything is devoid, but if im having eggs and an almond flour muffin in the morning, I skip anything filled with carb. If I am having some rice with dinner, I turn down the fat. Its been weeks now and the weight is still off. Hunger is back (and it is annoying) but that was to be expected.
Omg I'm doing the same and i don't want to lose more weight, every time I eat flours or sugar make me feel bad and i don't like them either
If I did keto for 6 weeks do I need to slowly introduce carbs?
I hope you realize you absolutely HAVE to release a healthy high carb meal plan now!!! Would love to get more carb rebound tips for those of us who may wanna try it!
Maybe read "The Plant Paradox". Dr Gundry isn't as gun shy about certain carbs, but he does spell out the issues with certain plant lectins that could mess with your system. You may have unwittingly cured yourself of some issues by being keto, (or even carnivore) so it's good to learn what the problems are with certain plant food derivatives.
I have been on keto for 6 months now. Down 25lbs from a 38” to 33” jeans at the age of 57. No interest in going back. While I cheat, I have a boundary of never going above 50 grams of carb per day. I have never felt better in my life: physically and mentally. Wish I would have discovered this 30 years ago. Looking for any objective studies or data that shows health risks of keto but have not found anything beyond wives-tales about cholesterol. Just the same, have been interested in experimenting with going off of keto for a week to remind myself of the alternative...
Wow I love this. Sounds very wise. Thanks for sharing.
I’m struggling with keto. Apart from getting a bit boring, I’m always tired. I’m doing around 20g of carbs but I found that going to the gym was impossible. I’ve now increased my carbs to around 35g-40g and feel a lot better.
It’s more sustainable and seeing how this goes
Make sure you're staying hydrated and getting all of your electrolytes. I felt the same but it's usually just from mild dehydration
I haven’t completely eliminated carbs from my diet even while doing keto most of time. I still eat baked or broiled fish with a baked sweet potato and greens on the side around twice a month because sweet potatoes are rich in nutrients, they don’t have any of the negative effects of eating carbs on how I feel (they don’t make me feel like my blood sugar and insulin have spiked or make my stomach hurt and give me cravings, or give me gut instability, which wheat and rice tend to do for some reason), and they’re really tasty. I’m sure that it knocks me out of ketosis for a little while which I don’t mind every once in a while. That way starch isn’t completely foreign to my body and it remains efficient at processing it, in addition to allowing me to really load up on potassium and other nutrients, which help to sustain me during my fasting for the rest of the week (I usually immediately go into a 24 hour fast after eating my meal with a sweet potato).
Sweet potato and butternut squash are cheats for me, too. We do need to listen to our bodies sometimes. Recently I was in the store and was drawn toward all the orange foods, even apricots. Maybe I was needing potassium 🤷🏻♀️
Been off Keto a week now. Just eating what i want and I actually feel better. Lost 52 pounds on Keto but can't stay on it anymore, I just feel terrible all the time. I would rather be a little overweight and have energy. I have not weighed myself yet, don't want to know!
If you don't want to know, you probably put on weight. I didn't the same thing. I went off keto and didn't want the hurt of weighing myself. I knew I gained weight because I couldn't fit in my keto clothes.
@@YhwhKhaiMostHigh yup, had to go to a large shirt and size 34 pants. I was 32 and medium shirt. I just can't stay on it but it really does work. I am joining my gym again after Covid so see if I can burn it off!
How long were you on Keto if you dont mind me asking?
This video felt like the talk I had with my manager when I quit my Job.
Lol
I really tried sticking with the the keto diet, but I just felt awful and it's also really difficult to follow. I then tried the Agoge diet and it was life changing, I highly recommend it to everyone.
Can I ask what the agoge is
Can I ask what the agoge is
Notes: Keto leaves us insulin sensitive
-Staggering alternate day fasting to keep ketones elevated
-Consume 10-20% of the fat you previously ate
-HIIT for 2 weeks almost every day
-no snacking policy
-eat low glycemic
-soluble fiber (chia, flax seeds)
-most important* increase antioxidants for 3-4 weeks
insulin sensitive*
Insulin sensitive ! Thanks
I think you meant keto leaves us insulin sensitive 1:27
Lloyd Hlavac yes! My mistake. Thanks
I'm off keto again but I've been doing Autophagy fasting for the last 7 weeks too, so I'm going to keep that going.
I missed fruit too much to carry keto on for longer. I'll do it again in the next year
Maybe you should do “If it fits my macros” keto.
That’s what I do. If I crave pineapple I eat some. Also I have nut/dairy allergy so I have to modify the diet so that my options are not too limited. I still stay in or near keto when I eat foods that are not keto legal.
I’m 15 so I did keto was losing lots of weight till I cut out sugar completely from my food. I went from 260 to 207. I don’t count calories but have an estimate of what I eat. I usually eat brown rice as my source of carbs or popcorn. I suggest cutting of sugar is the best option if you want to come off keto
I went off of it and gained all my weight back. Yikes. So this is a timely video for me! Thanks Thomas. I can’t do those long fasts this. I guess it will take longer
I’ve been on Keto and loved it! I’m now at my goal weight. I want to start introducing carbs to come off Keto only because I miss certain foods. I will NOT be returning to how I used to eat. Finding your videos very helpful. Can you just comment with recommendations (in grams) for daily macros (fat, protein & carbs) when stopping Keto… please 🙏
Beter in % ratio.
This is what i would like to do but i feel like im doing something. I miss the good food. Pizza and pasta.
Thanks for this video Thomas, I understand why you made it as a lot of people struggle with Keto and find it hard to maintain. Your video shows them how to come off Keto without sabotaging their results. Keto isn’t for everyone and can be restarted at any point. Much appreciated
Should be re-titled "You can come off of Keto but it's going to be a giant pain in the ass" 😂
Just like weeds
Because Keto makes you insulin resistance
Manny G No, it’s vice versa: it makes you insulin sensitive.
Not necessarily
This is the extremely careful ween off.
its easier than that. your first meal should be light in carbs to stimulate insulin and minimize glucagon. after that it doesn't matter. following the same scenario as breaking a fast
This video is for me. I've been on keto for almost 5 months and its been fantastic. I've lost 27 lbs but it has stalled and I'm hungry unlike when I started and a 1/4 of my hair fell out. Yes I eat clean and healthy keto and take vitamins and collagen. I am jealous of those who didnt have their hair fall out with consistent weight loss and could stay on keto without a break :-(
any updates on how coming off it worked for you?
I went keto for diabetes control. No I will never come off it, yeah I lost 125 pounds in less than a year but a healthy inside is much more important to me. Maybe mention its different for a diabetic to come off it?
I love keto and was enjoying it. I got some virus and was getting really dehydrated. I broke my diet to have fruit and pedialyte and green smoothies. I think having a sluggish digestive system and feeling bloated is a real problem for me on this diet. Helped me get through the holidays and not eat any crap which was great.
I've been on Keto for the last 3 months and only had 3 cheat days (2 on Thanksgiving). Before starting back after cheating I do an intermittent fast. I can honestly live like this the rest of my life. I don't see myself coming off Keto longer than 72hrs
This video is great, I lost 25 kilograms and would like some carbs now.
Nothing wrong with carbs, but some carbs should be avoided forever, really. One day of chips turns in to two days of fries, then a piece of cake, and so on. Next thing you know you’re up 25 lbs.
@@stephenh.4476 I think I'll stick to my keto diet , IF and just have a cheat meal once in a while.
What I do is have a carb heavy day (no refined sugars or alcohol still) and then do a prolonged 36-48 hour fast afterwards.
This info is helpful for maintenance too. I lost my goal weight slowly over 5 months. I’m very excited about it but I do enjoy a cheat day or carb up day every week now. The fasting approach and the reheating some carbs will make my carb up day be enjoyable while still no fear of weight gain. (I fortunately have not had a weight problem my whole life until recently. I lost 20 lbs. which seems like a small achievement when I read others experience. Congrats to you. ) I have been a fairly “good” eater for years, (never eat fast food and I cook everything from scratch), now in my 70’s, organic etc so carb up days include a slice of homemade sourdough bread, homemade kombucha, and perhaps occasional popcorn. I will continue to avoid refined sugar which was the major discovery for me on keto. I thought all sugar substitutes tasted like diet soda......which I tasted during the 60’s and never tried again. I really didn’t ever drink pop at all but diet pop? Yuk. Anyway. I really appreciate this video just so I can not feel guilty when my bread is baking and I enjoy real toast a couple times a week. Thanks.
When you say coming of "off keto," how many carbs does "off keto" mean? Paleo (70g carb/day)? Carb Curve Primal (100-150g carb/day)? Or just flat out SAD (200-300g bagels/pasta etc)? How would I adjust the fat and fasting depending on the new diet? Keto is tough, but my ultimate goal is to return to Paleo because I like my berries.
Yeah, I think I would wean into a diet like Paleo or Mediterranean if I was going off keto. After being overweight for the last 16 years, why would I want to destroy all my hard work and maintenance by going full-bore carb? That would be my temptation (based on certain vacation weeks when I gave keto the proverbial middle finger by the foods I ate).
Yea I'd like to hear more of Thomas's thoughts on carb ranges in the 50-150g per day and what levels might benefit different situations. As a very active person who powerlifts at an intermediate level (bench 280, squat 370, deadlift 510) I function at an optimal level physically with about 100g of low glycemic carbs a day at 3200 calories a day. It's the caloric level I'm doing for a slow and clean bulk. I do cardio and HIIT fasted but my lifting fed, typically with the majority of those 100g of carbs. Note I reached my goal weight months ago (80 lbs down and six pack abs for the first time in my life and I'm almost 40! Thanks Thomas!) and am focused on putting on muscle, not losing weight. I tend to drop out of keto after my pre workout meal but a few hours after my workout is done I'm back in keto. I've experimented with my meal timing and macronutrient levels for months and this is what works best for me.
In SA, we bant, which means up to 100g of carbs a day. Called Banting
I can't imagine going back to the standard American diet. I'm 3 months in, feel great and am only 10 pounds from my ideal weight. I've lost 35 pounds and my body looks the way it did 20 years ago.
Congrats to you!
That's awesome
I see your comment was from one year ago. Just curious as to how you're doing now? 🙂
@@curiousc9259 Pretty sure this comment was posted January 2020. I went from 200 down to 157, which was an ideal weight for my height. Maintained that and felt great for 6 months. I was doing so well I decided I could treat myself to one dove ice cream bar once per week and went about 6 months doing that without going past 160. But then made the mistake of 2 bars per week which turned into 3 three bars per week and eventually everyday and sometimes a couple per day. I also added real cake back into the mix and recently hit 190 and decided I had to stop. I have now not had ice cream or other garbage for 2 weeks and I'm back down to 182. It can be done and maintained if you can just keep the garbage out of your system. I wish you well in your quest for a better diet if that is what you want.
What diet would you do if you were not on keto? I have been on keto for over a year. Love it.
I have been reducing my fat intake to level out with my protein. I am about 50/50 now. I am a senior and don't think I could fast the 22 hours, however I am used to fasting 18 hours so I will stick to that. Cannot do HIIT exercise at my age, however, will do senior cardio and weightlifting. I have slowly introduced more healthy carbs, just about up to 50 carbs a day. No sign of weight gain at all.
Thomas sounds like a parent who's kid just told them they want to leave the family farm and go to the big city
Braden Swanson Leaving the big city to go start a farm would be more applicable to 2019
Braden Swanson “It’s a wild world” 😂
Lol
Is your username a French joke? MDR?
🤣🤣🤣🤣🤣
I was JUST about to do my research on this so I have a game plan for if/ when I decide to come off Keto.
I just started Keto a month ago and I'm loving it! It helped bring back my menstrual cycle, reduce stomach discomfort, and its improving my hunger signals/ blood sugar issues.... so I'm sticking to it for now.. but I don't like to go into any lifestyle change without all the knowledge needed to sustain it, or reverse it if that becomes necessary!
Thank you for posting!!!!
I think you'd really need to give keto 6 months to a year to fully reap the benefits of it. I was just getting started after a month. I have been keto for almost two years now and have gone off the rails quite a bit the last 6 months but I always come back to it because my body feels so much better on it.
Rianna Lewis ... you should stay on keto somewhat. Im on it like that about 6-7 mnths now and feel great. I eat carbs about 1-2 times on week. Not insane way but still. Didnt change my lifestyle but i am more healthy and feeling better. So dont take any stress about to much. IF is most important part to be honest. I am pretty much staying as minimum 12 hr fast every day some days up to 16 thats it. There is to much information on internet you will go crazy!))) So just keep your IF and you good.
Regards from Estonia.
@@guibox3 Oh no, what I was saying is that I AM staying on Keto. I have no plans right now to come out of it.
The point I was getting at would be that I always like to stay educated on what my options are and how to change my eating (if necessary) in a way that will not damage my metabolism or health.
@@silentfog6924 Thanks! As I said above, no plans right now to leave Keto behind. I'm loving it and thriving on it so far.
Thanks for watching!
I’ve been in keto for many years now. It took me awhile to get it down. You have to do it right! Now I feel like it’s time to switch it up. I trust Thomas so much. Not many people care as much has him. I’m the healthiest I have ever been thanks to him and many other people who have done the research and lived the fat life.
I’m on keto during the weekdays and off on the weekends. Works for me! But I do longer fasting on the weekends. Sometimes omd
i went on Keto for 3 months, then i was off Keto for 18 weeks my carbs intake was 103 carbs, 100g protein 40gfat every single day, and now i am back on Keto reverse macros, carbs is 40 g and 100 - 160g fat everyday. my weight after keto was 135 lbs, 18 weeks later with higher carbs intakes then re-introduce fat again, my weight has not been change i am still 135, i think i like Keto Fuel better rather than carbs, carbs tend to make me feel sluggish and my performance in my cardio is mediocre, Ketones as fuel is very sustainable energy source. ill be alternating On and Off Keto and Introduce my carbs every 3-4 months, depends on how much i missed carbs or Fats. either way thanks for all your guidelines i really learn a lot from you. BTW my Cholesterol on Keto was 325 , off keto, i was eating oatmeal and good source carbs like lentils, fava beans everyday my Cholesterol went down to 107,. I feel great on both diet. , I may have to try the intermittent fasting getting off keto,
I had no idea how bad I would feel after doing Keto for so long (I would not say strictly keto) and after a few slip ups I just felt guilty and then start binging. I’m now back on the wagon, and if I have a not so healthy treat I am mindful that it’s okay and carry on the rest of the day on keto. Now a lifestyle.
I feel like Michael from the Office.
"Okay now explain it to me like I'm 5."
🤦♂️
I’m so happy you did this vlog. I came out of Keto because I travel a lot and it’s a challenge but I have a lean body anyways but I was doing keto for health benefits. Btw, I don’t skipped your ads here in Bangkok because I support you. Thought to let you know. Thank you.
Right when I decided to come off keto this weekend for a diet break and holidays vacations he uploads this. Great timing!
😐
I have been on keto since November 2018. I tried to get off keto but my body and mind doesn’t like it when I eat carbs and sugar. My digestive system has changed. I have been overweight since childhood, I lost over 130 pounds. Obesity started from age 7 to 22. I am 23 :)
Please make a video on a week’s meal plan to come off keto.
Should I immediately get back to meals like: 10% fat, 30-50% protein, 40-60% carbs?
Or should I slowly replace my fats with carbs and protein? So my first meal would be 30% fat, 30% carbs, 40% protein?
(I am trying to be on calorie deficit- lose fat and build/ maintain muscle).
Please do a video on carb-cycling with Keto and IF or ADF while doing weights, HIIT & LISS for weight loss, and what the best schedule would look like incorporating all of the aforementioned. Thanks.
My goodness, that's exactly the video I've been looking for recently
Daniel it’s kind of uncanny how often Thomas does that: gives me just the info I need, just when I need it. It’s spooky.
@@jiminsealbeach4109 He masters the souls of all keto-lovers!
Same
Daniel if I was on keto for 6 weeks. Do I need to follow this?
@@sheelpatel2552 No, I don't think so... after 6 weeks you're barely fat-adapted. I wouldn't go off keto for at least half a year before introducing carbs for the first time again
It was an uphill battle to get on ketosis, seems even harder to wing off. Oh man..
Fantastic contents in this video. I watched it 3 times. Still staying on keto...but it helped me feel better for days when I am not 100% keto! Well done Tom! Thanks!
Fasting would be a lot harder on carbs.
Actually, I discovered intermittent fasting 3 months before I found out and began keto. The first few days were hard but my body adapted easily to it even eating lots of carbage. If ever I went off keto long term, I would continue to do IF
I started 16:8 IF while still eating a low-moderate amount of carbs. Not as hard as it seems.
I did omad before I found out keto. Mind over matter
I am doing if and i eat a lot of carb..
Mike Brown I've zero issues fasting. My husband is strictly keto. I only eat keto at home. I've fasted most my life. My husband is just learning the benefits.
I'm not a keto snob by any means but I just don't get anyone wanting to come off keto. I can understand a meal now and then which still affects me (and I swear I won't do it again lol) but to stop the keto way of life... Nevah! The inflammation alone is a reason for lifetime keto for me. The weightloss is a great gift.
I have no plans of getting off keto soon, but, I’ll be traveling out of the country next year, so I SAVED this video to revisit it when I need it! Thank you!
💪🏻Thanks for watching!
Thomas DeLauer 🙏
What I did when I come off on keto was cutting fats, eating noble cereals, took Atorvastatin, a lot of vitamins and Omega 3. The first two weeks were bad, not as bad that I've imagined. After four weeks I've added more carbs gradually. Four months now and I'm eating honey finally. Results: thanks to keto whole metabolism have been repaired. I plan to return eventually.
What is avorvastatin?
Just lost 86lbs and this vide gives me more hope that I will keep it off..your videos helped a lot bro
Thanks i go out keto and i feel i have diabiet becouse my insulin become so sinstive to carbs.. now i will follow your ruls
I may have did it wrong but I found that eating carbs again it was harder to plan meals, I found myself wondering wtf to eat. I also did gain 35lbs, psoriasis came back, ankle / joint pains back, but back at keto last 3 weeks. It was around 100 grams of carbs of complex carbs like rolled oats, quinoa, and brown rice (all organic / sprouted etc). Keto for life now and I mean it.
When you say Gradually Reducing Intermittent Fasting one day on and one day off, “Eating Normally”, does eating normally mean low fat and increased Carbs? I love Keto. Feel great. Have reached my goal weight and this is what I needed to know. Don’t plan to stay off Keto forever because I feel so good, just want to take a break for a short time. Will explore Paleo and Mediterranean Keto as an alternative.
have you figured this out?
I’ve been strict keto for a year 13 months now.. went for my annual check up last week an my ldl cholesterol was extremely high..
my keto dr says his never seen such high ldl levels.. but yet all my other results are perfect.. I’m a little nervous now though.. an I know there is a lot of new research showing ldl is not bad wen on keto but I’m still nervous… just don’t know what to do…
I'm so glad you covered the weight loss problem. I don't want to get smaller! I wanted to reach 115 from 138 but now I weight 109!! My skin is loose and I have tried muscle resistance training, but I'm 70 1/2 and it is awful to see the birthday suit looking like this! I also have a high calcium score of 550, so I am so afraid of eating food that is causing more high LDL's...I'm afraid of carbs now! I eat Butcher Box and organic veggies. I stay away from all sugar and trans fats, wheat and grain. My hair is getting thin too! My Doctor said to stop eating Keto, but I am afraid of my heart health going bad. Anybody know a Keto Cardioligist near the Central Coast of California?
have you figured this out?
I did clean keto for a year, only lost 20 lbs maximum, have had issues digesting too much fat, not having a gallbladder, among other digestive issues. I can't afford to risk ketoacidosis, having a diabetes rich family history, plus possibly being diabetic myself.
Keto works, but it's expensive to do it right.
I can't afford supplements, plus they make my organs angry, unless they are very high quality.. in certain forms.
I Loved keto, and now I'm lost! I'm used to keto. I cannot eat gluten. Grains cause swelling ( I have Lyme disease)
Thanks for this! 🤗
I'm really grateful for this thoughtful and thorough. I will shortly start to come out of a low-fat and keto diet. I've lost nearly 45 pounds starting on 187
It will coincide with a vacation in early october and sorely needed this kind of advice. I have been worried both of gaining weight rapidly and feeling sickly from a change in diet. I do not wish to overexert myself.
I will follow your advice starting next week
Not everyone has the discipline, motivation or incentive to go keto or stay keto. Can you do a video showing a healthful day to day diet menu plan using only IF. Is there such a diet??
You can do IF on any diet. The problem being is that you'll want to chew your own arm off from hunger.
Abyss I‘m currently not on keto but still do omad and the hunger is very bareable almost to the point that I could go longer without food but I‘m afraid that muscle breakdown could occur so I eat every 24 hours
@@abyss9543 --Yes, that has been my experience, so true, but I'm still hoping for some kind of middle ground where I can get the satiating effects of Keto but not be completely on Keto. I know it's highly unlikely, though. Thanks
Breakfast bacon eggs and hash browns. Lunch soup and salad, or a sandwich and chips. Dinner meat a starch and a veg. Snacks are fruit. Beverages are soda. I call it the modified SAD diet. Modified only by your eating window. That's how I gained 40 pounds over the years.
I do IF 16/8 and do not do keto. I eat all food groups,carbs, fat, protein, just smaller portions. I don’t get hungry like I used to before I started IF three years and 50 lbs ago. I make sure that I get in enough fruits and vegetables with my meals since I only eat during an 8 hour window or less and generally don’t do much snacking.
This video is really useful. Thanks. I wanted to try keto but didn't wanna do it forever and was afraid coming off it would reverse everything. Now I can give it a try knowing there's a healthy way to come off it. 😁
I've been doing keto for 10 weeks. Lost 40 pounds. I'm scared of getting off keto after watching this. I don't necessarily want to stop but I'd like to eat some such or some Haitian food from time to time without gaining all the weight.
It sounds good but for me having been Keto for 5 years or so and 70 years old I don't want to "go back" as the most liberating aspect of Keto is I hardly ever get hungry and never "hangry" anymore. I eat no more than twice a day and never feel the urge to snack.Besides there is much proof that grains and starches are never good for your internal system and can be compromised especially by grains. Lectins, phytates,and other anti=nutrients cause auto-immune diseases, etc. The only advantage I can see to go back to consuming starches/carbs is for the anabolic effect that could help facilitate some muscularity.
A great transition off is gluten free brown carbs. And because it's no gluten and slow digesting It's also a great transition back into Keto 👍🏻
Thank you! I’ll save it for some day, hopefully not soon. :)
My only extra comment about vitamin C is that 3-4 grams daily is useless because the body will excrete it after 1 gram.
1 gram per day is enough and it will save you money.
Nope. If you've adrenal issues, you need more than 3 g. And lot of people do have adrenal issues.
If you spread it out over the day you will likely absorb a lot more: 1g morning, 1g noon, 1g evening.
I love this video. Because 99.9% of us fail. It's good to realize that we have the human factor and just because you're starting out gung-ho doesn't mean you're going to make it. But you might the second time. And knowing that you could come on and off Keto. How to do it. This was great information thank you so much.
When doing the 20, 18, 16 hour fasts, do you come off of them with a regular meal with carbs? And then eat carbs the next day as well?
Can somebody answer this please
@@mrskhan9259 -YES with a regular meal with carbs because your transitioning off KETO. Start at 3:35 he explains the FASTING PROCESS
@@arroyobaby38 what kind of carbs should i put in themeal? what would an example of a meal be?
I would love a video for pregnant women who need to get off keto. Unfortunately I had to stop because of the horrible nausea especially from eating fat. Carbs saved me from withering away. Or a video on what you think is healthy for a low carb pregnancy
I just got off keto and I am following your tips, but I am concerned that I am finding only contradicting information online. All i see is to introduce carbs slowly and remove fats slowly. But your information seems more legit to me... Hope you're right! 😅
One thing I like about keto is that fat is calorie dense and satiating. So less physical food without the hunger, very easy to track calories . I put these macros in and I’m not gonna eat all that food! No wonder high carb diets fail for me, too much food to keep track of.
This is great advice. When I went off keto I wish I'd done the staggered fasting. I've gained only 5 lbs in over a year, but could use it since I became too skinny on keto.
This was my issue. I wanted to improve my health and reduce the inflammation in my joints. A keto diet did that. But I also lost weight I didn't need to lose.
Lucky.
I reintroduce carbs and started bloating, even before keto when I would eat carbs this never happened. So I guess I’ll introduce them slowly :/
Its my 3rd week after gegting out of jeto. I do everythung u say and i didnt gain fat. Thank you
Chur brother Thomas I lost 7kgs in 2 weeks I was 155kgs now 148kgs my goal is to get down to 80-90kgs the info you provide keeps my goal a reality God bless you brother 🙏
Strange timing. got off keto after 4 months of being on. I simply ran out of money at college to buy my own food and avoid the dining hall. I felt great and was lean during those 4 months. The main difference now is that I feel hungry more often. One thing I'll never stop doing is intermittent fasting. One day when I have a solid income and am living independently, I'll do keto right.
This makes perfect sense on transitioning from keto. I've been searching for info & this answered most of my questions. But would we eventually cause harm going back& forth off/on keto?
I’ve been wondering this myself!!
Hi Thomas, I've been on Keto since September and the changes are staggering. However I'm one of those people that gets Keto rashes. I've tried everything I can to mitigate but nothing is working. I've been putting up with the rash for the past 3 months, but I've said to myself that once I hit my goal, I'll come off keto, as this rash is destroying my skin and my sanity. Thank you for making this video, I'll be sure to follow the steps to transition back to a normal diet.
Dr Berg has a video on that
Fantastic! I'd love to see a carb cycling video when weight lifting. I've watched your other videos about carbs but I'd like to see a full protocol! ❤❤
Probably never fully coming off keto. I will carb cycle a little bit though, maybe one or two carb meals a week.
It sounds to me what Thomas speaks of about transference back into carbohydrates it's not being considered enough is what happens to the adrenals as they become exaggerated 2 sharp overuse at one point I think the adrenals will begin to shut down massively and cause accelerated morbidity ! Think of it as a high performance engine where you put cheap gas into it let the contaminates of the gas build up in the engine and then try to take that same engine out on the racetrack and push it to its potential over the factor of time there will be so many contaminants within the system that the engine itself will either implode or explode !
that title is exactly what i was thinking if i ever left keto. Being so helpful does not mean i m gonna be religous with keto for ever.
I've been on keto for a little over a month now. I've been thinking of getting off, but man! This sounds hard!! Might as well stick with keto for longer...especially during these times 😂
Right. I'm still confused
Thanks for all this information on the video. i dont know if i am on a strict Keto diet or not, but I am on 2 meals a day eating just Whole foods and portions are moderate. No snacks. I do fast from 6pm-8am and eat just a small byte of something at 8am. My weight is coming down 1 pound every 2-3 days and about 2 pounds from my first target weight goal. Summer is coming and should be even more active to lose weight.
So on the days that we fast, do we also eat carbs for the hours that we're allowed to break the fast? . For instance, let's say I make it to the 14 hour fast day. What am I eating within those other hours of the day that are out of the 14 hours of fasting?
Yes. This the question I too am asking.. any answer for it?
Thank you, thank you, thank you Thomas, this was much needed and timely!
This is a really, REALLY, R E A L L Y great video. I love the science behind this and you break it down so anyone can understand. It all makes sense. Everyone says - when I went off Keto, I gained it all back, and then some. Thanks!
Judy Kritikos praktična žena
“No snacks.“ Then “eat dark chocolate before bed “ Should I make a meal of it?
r2 bert sounds like a snake right!
lol
Chocolate before bed and no sleep for me. Caffeine sensitive and caffeine free.
it's strange that you didn't advice us to increase carb intake a little every week 🤔
Thanks for this. I notice a major difference in how I kick myself. Too much sugar right away and its painful and my body does all kinds of crazy things. Not trying to quit keto ever though.
My feet swell up if I awaken my carb monster.
Pls dont kick yourself
Same Joanie, accidently eating sugar causes pain and at the same time cravings. If I over do it on veggie carbs I just get stomach bloating, not all that pain.
Exercise is a beautiful thing. I drop 20 lbs and then lift and eat normal till my weight comes back up. Then if my bdyft is to high I do it again and it has come back better each time. I just don't gain as well on keto . Other people might gain a ton but I don't.
Of all the videos I've watched on this topic (and I've watched at ton) this is BY FAR THE BEST!! Thank you for providing REAL and PRACTICAL strategies!! Im encouraged! 💯
I don’t want to go off keto. I never want to go back to grains in that way. That’s the difference between dieting and my new lifestyle. I get so much crap from family and friends yet they can see my 3 size weight loss!!! I’m in it for health.
I will stay on keto for awhile then probably transition back depending on how I feel I might do permanent or cycle it to prevent insulin resistance and metabolic disorders. Thanks for the help 🙂
I’m a little confused, I’ve been keto for 7 months and have reached my goal weight. I’m about to start alternate fasting to get back into a regular diet. But what I don’t understand is what you eat on the normal days during an alternate fast. Like how many servings of healthy carbs you would eat, if if you’re still eating keto during those days?? Please help 😊
1.Keep your fats low for 4 weeks (body is insulin sensitive which means body will gobble up carbs when reintroduced) the carbs AND fats will get stored. Consume 10-20% fats total
2.ADF (alternate day fasting) Day 1 do a 22 hr fast, next day eat as normal, next day 29 hr fast, next day eat, next day 18 hr fast, eat, 16 hr fast, eat, 12 hr fast, eat
3.HIIT first 2 weeks after keto
4.no snacks
5.low glycemic carbs (you can bake, refrigerate, and then reheat pasta, potatoes, root veggies etc. so they become glucose resistant)
6. soluble fiber (chia,flaxseed,etc which slows down carbohydrates)
7. Increase antioxidants for at-least 3-4 weeks (helps combat dirtier carbohydrate fuel like unsweetened dark chocolate and whole food vitamin c capsule
Thanks! Wow, this is great! Going to use this info to design an experiment with adding super nourishing, low glycemic and resistant carbs back into my diet periodically while adding weight training with kettlebells and HIIT in ketosis most of the time. Will continue IF and extended fasts. Don't want to keep loosing weight. Excited Using other info on using both fructose and glucose post workout on lifting days. My weight is ideal so now I'm going to use the science you offer to sculpt.
Lol 😂 I have been on keto for a year and I hit a plateau went on vacation ate like a heathen for a week and a half 👀 but I did NOT weigh myself NOPE I refuse to acknowledge the damage I probably did. Got back into ketosis now and I’m feeling good again . I will weigh myself in a week from now .
Keto is my lifestyle, I will never go back to eating carbs every single day! Thanks for the video!
Keto is very bad for you it’s recommended to come of and on of that diet as it’s awful for your liver due to a lack of sugars