Fasting diet is the safest way to loose weight, the only reason it's not popular is because nobody can sell you anything to help it along. Think about that. Our bodies were made for intermittent fasting. That's why we have fat in the first place.
If the corporations are creative enough, they can still make money from people fasting especially for first timers and those who struggle with cravings and emotional issues, people who want to fast but having a hard time resisting hunger bec they think they are feeling weak, angry, crazy, whatever reason they come up with. They can sell fasting activities programs wherein they give tasks for fasters to complete, workouts during fasted state, games during fasting or sleeping techniques to get to more hours of fasting, etc. It doesnt take much capital or factory to sell this product to intermittent fasters or prolonged fasters etc.
My understanding is that fasting for 48-72 hours leads the body to consume muscle rather than fat stores. So for someone like me trying to lose weight and retain/build muscle it’s counterproductive to fast longer than 24-48 hours. Am I correct? Please answer, thank you
I Intermittent Fast along with the Ketogenic diet...I eat 1 meal a day between 3:00-4:00 pm then fast the remaining 23 hours. My 1 meal is healthy fats,proteins & salad greens--no sugar & under 20 carbs. I keep well hydrated by sipping green tea or water with lemon. Works for me! I've done this for 2 months & was able to get off of 3 prescription drugs.My health has never been better.
It's working GR8 for me. You have to work up to the 24 hr. fast gradually until your body gets used to it. Started with a week of 16 hr.fast/8 hr. eating window,then went to 18/6 for a week,then 20/4 for a week,22/2 for a week,& have been on the 24 hr.eating 1 meal a day for 2 months.My body is so used to it,I never get hungry or think about food till it's time to eat the 1 meal. Lots of energy,sleep all through the night,high blood pressure issues gone. Plan on doing this permanently.
I started the intermittent fasting 16/8 on 4-28-2019 with only doing 2 meals a day along with counting my calories (about 1100-1300 a day) and doing a somewhat Keto diet. I don't eat any sugar and my carb intake is less than 15gms a day. I'm a 51yr old menopausal obese woman with Hashimoto & Hypothyroid disease's as well as Fibromyalgia and Chronic Fatigue Syndrome. I have been battling obesity ever since I gave birth to my 1st child 30yrs ago. I have tried ever diet thing out there and nothing has ever worked for me until I started the Intermittent fasting along with counting calories and cutting out all the carbs and going sugar free. I have lost to date 21lbs in 22 days and I have also lost quite a few inches everywhere and my shoes are loose and my shirts hang on me now! This is the first time in 30yrs anything has ever worked for me and I don't have the nasty cravings any longer and I feel great and I am almost pain free! I even started riding my recumbent bike 6 days a week for 30mins a day. I would like to ride for longer but my feet go numb lol. This fasting has really changed my life in such a positive way, I'm slowly coming out of major depression and starting to love life again! Thanks Thomas for this wonderful and informative video!
Champion Chuck thank you.. I was just going to ask if it is healthy to do both. I've hit a plateau after losing 30 lbs on a low fat diet but need a way to switch it up
I've been doing intermittent fasting for about half to a year now. One thing I do notice...is the feeling of hunger,produced by the brain. And movement actually helps me go for longer without eating. I have a big back garden, and usually,working in it or other manual labor task...helps me go up until 13-14:00 without even noticing I'm hungry.If I'm at my desk working on the computer...at 11:00 I'm already feeling that "starving" feel and can't wait till 12:00 to start my eating window.The same was when I did 36h fast. First time I did it,I was moving around whole day...and then had to travel with my car for about 4h.And getting trough that was really easy.Next time I was mainly on my desk and up until 18:00 I had the "starving" feeling. So...at least for me,having physical activity helps with the fasting(a lot).
I did keto for quite a few months, I wasn't even trying to lose weight and it just came off. That naughty belly fat just goes. The hardest part of keto was the unsociability of it. Drawing attention to yourself if you are eating out with friends by not eating the fries etc. Going round someone's house for a meal etc. Especially when it sounds so odd to most people, I seemed to spend my time explaining it all the time. "But surely you need to eat carbs, when do you get your energy from?!" The other thing I found was lack variety. At first it felt great. I love meat and fat is so much nicer than fat free! But after a while it became very routine and not much variety, Steak is steak, bacon is bacon. I got heavier than I have ever been last year due to health reasons. In six months I have lost 42lbs just but not eating junk. I don't feel like I'm on a diet. I'm just eating "normal" food, carbs included. It feels so much more sustainable. No faddy diet, Just three meals a day, not over doing it.
@@MaganoASMR Hi Emilie, I didn't really do intermittent fasting. I just cut out the junk food. That said I did a high number of steps each day as well. Usually, over 14,000 a day. I put the weight on because of a number of factors. For one, my energy levels had dropped so I started eating sugary foods to try and get through what I needed to do. That was then. Now, I am back on Keto and have been since last September. Thankfully, my wife is on it too which makes life much easier. Keto isn't a magic bullet though as far as weight is concerned. Well, not for me anyway. We still have to watch what we eat and not overeat. We still have to keep the step count up as well. And as well as that I am able to workout again three times a week. The reason why I like being back on Keto is because I'm a sugar addict!! Once I trigger my insulin levels I just have to eat sugar. I hated that. On keto, I can keep things level.
Agreed. I'm coming off a bad emotional detox from a 38 hour fast and i literally ate croissants, and fell asleep naturally for the first time in 2 years!
The only thing I disagree with is that I see ketosis as a diet. When you're on a program that is restricting "what" you eat or how many calories to eat, you're likely depriving yourself of many foods you enjoy. This is what makes it so hard to stick with. Whereas with IF you're only tolerating a little hunger temporarily but then you can eat whatever (sensibly of course) and therefore seems like an easy "lifestyle". Been doing two twenty four hour fast a week for almost three years now, really works for me.
captquest1 it may seem that way but trust me when you ate keto adapt you do not crave those foods any more, and you realise that those foods you enjoy does more harm than good and also you don't get hungry
I would like to fast but I am concerned about high stress levels (cortisol adrenaline or both). I have heard that IF does this to you and when I did it for about three months felt it to be true. The weight-loss was there but mentally I just didn't feel good. Anyway to fast without the higher stress levels?
One of my favorite holistic nutritionists agrees with you. She says fasting is not a good idea because of the stress levels. I've never understood this issue as I think of it as a positive thing and it makes me feel better. How did you fast? Have you tried other variations of fasting? I thought I saw something on that, stating the HGH increase trumps the negative effects of cortisol/norepinephrine. However I know it is more of a problem with some people. Get plenty of micros in your system (especially magnesium) before fasting. Good luck
Ya, if I can lose weight and still be able to eat carbs , that's pretty much a no brainer. For me, cutting carbs would be similar to practising celibacy
As long as you burn more than you eat you will lose weight . I find that when I eat carbs I am more hungry so it is harder to go longer without eating.
Raihan Mahajana...and as soon as you stop fasting you will gain the 48 pounds plus another 15 pounds! That's the unscientific, old way to go about it. That way you will always be fat! You can be on a keto and still eat certain carbos you just need to learn the process and educate yourself how to go about it.
Thomas, I have recently discovered you and your channel. I would like to tell you how impressed I am with your knowledge about metabolism and how the body works. So many "nutrition experts" tell you what to do without the why. As a dietitian, I am very cautious about who I get my information from, especially when there are no citations for the information shared. I have been impressed with your videos, and I am enjoying learning from you! Keep it up!
DaLynn DeWitt these are great strategies for most people, by please realize he is not trained or competent to give diet advice especially to a dietician, you need a doctor who knows the limitations and mechanisms. Dr Jason Fung for fasting, and Chris Kresser, dr Peter Attila, and many others for ketogenic lifestyle.
greg vance I agree with you about having a properly trained individual give diet advice. I, of all people, want people to get advice from a trained professional. But, I would like to point out, most doctors take one nutrition class in their undergraduate work, none in medical school, and I have found they have very little understanding of nutrition. However, in regards to my comment to Thomas, he is very knowledgeable about the process of ketosis, which foods and combinations of foods sustain ketosis while minimizing side effects, and he promotes eating food over taking supplements. He also provides reputable citations for the information he gives. I, myself, am not on a ketogenic diet, nor do I usually recommend one. However, I do appreciate his style of explaining how the body works. I understand he is doing this from the perspective of promoting a ketogenic diet, but it does not negate his gift of teaching nor invalidate all of the information he gives. He makes it easy for people to do their own research which I so much appreciate and promote. My comment was an appreciation of a gifted teacher, even if I don't agree or apply everything he says. Lastly, I do appreciate your warning to acquire accurate information for and from people, and I understand your caution in receiving it from someone without a "credential".
I'm so happy to hear that I'm not so wired and alone in my dietary habits. Indeed, it seems a natural path for a good number of VLCHF eaters to jump into the intermittent fasting wagon. I'm 4 years of LCHF, 3 years of eating once a day regime and 6 months of fasting 2 days a week. And in the middle of 50 and never felt so good, healthy, fit and happy.
Ketogenetic diet is designed to help by eating a higher amount of fat instead of carbs as carbohydrates are the main cause of insulin. But fasting takes it to the next level and is the best option to reduce insulin because you can’t do any better than eating nothing. Insulin won’t be spiked at all. After understanding all this I cleaned up my diet, so I removed all the simple carbohydrates like sugar and this gave me much more stable energy levels. but this was so hard to stick to, it was a huge drain on my social life. So then I looked for an option that was much more lifestyle friendly so I started intermittent fasting and it turned out that fasting was even better because it allows you to completely demise you glucose stores which help you go into ketosis even more efficiently than a high-fat diet like the ketogenic diet. So if you are a fan of the ketogenetic diet you should be a fan of fasting because they are working towards the same thing. Unless you really can’t stand going a few hours without food but I find it much much easier to fast and have a flexible diet than to eat when I want but then be constrained to a high-fat diet. But a benefit that was perhaps even greater than that was the lifestyle and freedom that intermittent fasting gave me. I know it's not a coincidence and believe it's a direct result of how we have developed over many years that's its both the most lifestyle-friendly approach and well as the most efficient way of eating. Now I look into intermittent fasting and tried many things and found that I could still eat carbohydrates and the occasional sweat because that small morning fast was enough to get me into a fat burning state, stopping me from getting super hungry. and I could still eat awesome foods while getting into a calorie deficit to lose fat. Because I love carbs I love bananas and oats and potatoes. it was truly a revolution for my diet. So there are two hugely popular diets at the moment the paleo and the ketogenetic diet and they both aim in the diction towards putting us into a fat burning state through reducing glycogen and insulin to achieve fat loss with ketones, but Intermittent fasting maximums these effects because your not increasing insulin at all if your fasting and it allows you enzymes and metabolism and many other things to go through their natural cycles, AND has the greatest lifestyle benefits.
S Brito I've read that the best way is to schedule your workout to be at the end of your fasting cycle. That way you get two benefits: first, you start burning fat immediately since you've burned off all your carbs fasting and second, your body, meaning your muscles will be screaming for BCAAs or protein because you haven't had any for a really long time AND you just worked out. So is it doable? Yeah I'm sure but I don't think it's the best way to do it imo. I mean you're probably going to gain very little muscle if any. Hope someone with lots of experience could chime in to confirm/tell me I'm off since I'm fairly new.
My cravings completely stopped once I was in ketosis the very first time. Intermittent fasting naturally followed and eventually I starting going OMAD (one meal a day or a 24 hour fast, daily) and it was great. However, many OMAD advocates swear by fasting over a ketogenic diet, so what I did was starting eating cookies with my dinner... I am such a sucker for Oreo cookies, so I'd eat a couple as a "dessert". OMG, how such a bad idea that was! I don't know if it was the carbs or the sugar (refined sugar in of itself) which made me crave food every single minute after I ate those Oreo cookies. I would lie in bed, wide awake, thinking about food like a maniac. I became obsessed and I gave in... I then lost my strength for fasting and I was out of ketosis. Now, I am back into ketosis, and I fast intermittently, feeling great, however, in the back of my mind I will always ask myself: Can I go low carb, not keto, but eating "good carbs" like sweet potatoes, white potatoes and things like rice and real oats, in a intermittent fashion without going completely off-track again. Like, did the sugary cookies cause my previous cravings or was it the carbs. I'm in a way scared of some foods, and I don't believe that is how I should go about my life, right? When I see a frie, I either want to eat it or run away from it it, lol. Anyway, I'll figure it out.
I do both, been doing Keto for going on 8 months. I have been doing IF for going on 4 months. I feel the best throughout the day when I IF, if I have breakfast in the morning before work I feel that I'm hungrier at work and it's overall harder, I do have times throughout the day when I get hungry and I just have to power through it, I usually just drink more water to try and fill up.
Thanks for this! I have been practicing ADF for about 8 weeks at 57 years old. IT's working for me. I'll stick to it. I was having a hard time dealing with the fact I would have to give up bananas. I eat 1 nearly everyday and sometimes 2. Apples, cantelope, Mangoes, pears, Apples, pineapple, OMG and the list goes on. And only eat berries 😳. I love most all fruit and veggies. And probably could go without meat at all, if my husband would do it with me. I did the Atkins about 20 years ago and I lost 30lbs so quickly I thought I was ill. So I know low carb works. But I think I'm going to continue with fasting and continue to eat fruit and veggies, stay away from bad carbs, exercise and enjoy a piece of cake on occasion. Besides for the most part, I like how i feel when I'm fasting and just having that control over what I eat.
Just to add, I dropped my weight which was mostly muscle from 117kg and I am now at 88kg with 15.5% body fat. My target is to have 10% body fat at 85kg. I turn 45yrs soon and I started this journey when I realised the health benefits in fasting and low carb. Even when I hit my ideal weight, I will continue fasting as I have done since a child. Fasting has always been a lifestyle. I added keto or more accurately low carbs diet to this and increased the fasting periods. The health benefits for both are critical for over 40yrs. So for me, it is a lifestyle now.
I was just going to ask this- I have done IF for a few years now, simply because I don't care to eat in the mornings. But I'm moving into ketosis as well. I was curious if there is a specific/preferred method. I'm sure I'll figure it out, I kind of just do what feels right in my body.
I've been doing both together. Workouts in the morning & first meal 18 hrs after the last. Lost 17kg so far. And he ain't lying about the mental clarity and calmness. Wow!
Great explanation Thomas. I prefer working out in morning, when I have the energy. I am a Senior and a Heart Failure Patient doing the best I can to improve my fitness.
keto has to do with what you eat (a diet), intermittent fasting has to do with how you eat (a strategy; not a diet). how do you know what will work for you? try different stuff
no, muscle is primarily lost from atrophy and then over a period of WEEKS. That "flat" feeling after a fast is due to reduced water retention and or blood volume. Not muscle loss. Gluconeogenesis does occur every night and when insulin is very low IF you aren't fat adapted. It represents grams/day of lean tissue loss and is not necessarily skeletal muscle. The body prioritizes even this. In the argument of using glucose vs ketones, in my opinion, the question should be does the subject benefit from autophagy. Atrophy however is a defensive mechanism, not unlike fat storage. The body wants to retain fat for starvation periods but only wants to retain muscle for the purpose of doing work. Why? Muscle weighs a LOT, consumes energy, and gets you to starvation FASTER. So, use it or lose it is very apt when discussing muscle, but never body fat. If you're just embarking on keto and feel low performance in your anaerobic workouts, that's normal. Do bodyweight work during the transition weeks! But never do nothing or lean mass will be lost over that period. Keep working out, hard, and the body will target other unused proteins for gluconeogenesis via autophagy, such as loose skin and polyps. Yes, the body knows they're there. ...and never skip leg day.
STARVATION can make you lose muscle: Fasting with keto is not starvation; your HGH and testosterone levels will be raised significantly with intermittent fasting (done correctly)- which with improve body composition AND muscle growth. If you're doing keto correctly- this should never happen. Your body will ALWAYS chose to burn fat stores before it starts to break down muscle.
"starvation" in the literal sense will of course catabolize your entire body. Even so, studies have shown lean mass is not measurably lost in the first 6-9 days of ZERO caloric intake. Keto dieting often involves eating a full day of calories, thus it is 180 degrees away from starvation.
Intermittent fasting is for me. I don't eat after 6pm and and I don't eat before 12am. So simply put I skip breakfast. I save time in the morning by not having to make breakfast. A ketogenic diet is too complicated (especially as a vegetarian). It's hard to almost completely remove carbs (the best I can do is not consuming added sugar and cutting out pasta, potatoes, bread and rice). And besides, I still want to eat a decent range of food rather. Sure, I avoid eating certain things but I don't want to put in the huge amount of effort required to keep track of what I need to reach ketosis (not to mention the effort required to buy the proper food and cook it). Fasting is much simpler: You simply don't eat.
I do both and recommend for everyone. I've lost 135 pounds am off all meds and have fixed several ailments by combining IF and Keto. Very informative idea though.
I think by high protien he means individual foods containing higher fat and protien ratios than carbs over the whole thing where you interpret it as he means to eat high levels of protien and fat . Too much protien can spike insulin, however to put your body in a ready to go state of ketosis you need higher fat and protien ratios to carb when eating foods.
The stock Keto diet is obviously high fat, medium protein, z(low)ero carb. A modified version of high protein doesn't have as many health benefits of the standard keto, but it's better for building muscle because it induces protein synthesis better.
I do both, and after just 4 months I've reversed my diabetes and down to my target weight. However, I really enjoy food and cooking and live to eat rather than eat to live like a lot of people. I'm therefore now beginning to wonder what lifes all about to be honest.
Nice. I'm doing both too. But only 3 weeks in. Feeling great. So mentally alert. To answer your question, life is all about doing what is meaningful to you. (try watching Jordan Peterson). Ask yourself what do you really want, truly. And start making little changes to help set you in that direction. Then when ready, revaluate and see if there's any other changes you can make (probably what you did with diet). I wanted to retire early. So I managed my life around saving, and I learned how to invest wisely. I ended up retiring much earlier and moving to Latin America where I continued saving as had fun, and worked towards my next goal of finding a woman and starting a family. I met a Czech girl, and now live together with her in Czech republic. We have a son on the way, which is gives me a whole lot of meaning and interest. I had been waiting for a stock market crash to borrow money to invest (just as people do to buy homes - via a mortgage). I spent most of Coronavirus lockdown doing that. I put on a lot of weight during this time. Now I've discovered these diets and am enjoying trying them out! (A very long example)
That was amazing .. I’m a mother of 3 teens work for myself and workout at 9.30 am .. fully stressed with their exams so fasting does suit me and do it 3/4 times a week rather than 7 days .. helps me calm down and not get irrational or irritable by not being allowed carb food group . When u this old and got too many plates spinning life is tough.. only thing is that it’s slow and my stomach doesn’t seem to be going in as quick .. but maybe down to stress
Thank you Thomas for explaining all of this I've been fasting (16/8) for around a month now. Although I haven't lost much weight (still around 182) my weight seems to fluctuate up and down 3 or 4 pounds. But it seems like I'm getting leaner and more cut. I'm 62 this year and have been working out consistently 4 days per week (mon-thur) at 4:00 am for around 45 minutes always getting my heart rate up. It seems my old bones and muscles need 3 days to recover. Twice in the last year I had to take a week off because of flu and strep. Fasting is a slow process for my but I can see results, but then again I've only been doing it for a month. Bob
I utilize both - I am on a keto diet and eat 2 meals a day normally and take advantage of about 18 hrs of fasting normally . I also do a full fast 3 days a week. Love the benefits it is giving me so far.
Thanks Thomas, that cleared up some confusion that was developing. I'm overweight(255 lbs) and a pensioner(72) and since Xmas I have been eating OMAD, i didn't ease myself into it I just went for it, I am also a pescatarian, That is a vegetarian who eats fish, In an ideal world I would do Omad AND Keto, but keto is very difficult for me because I don't eat meat, It's possible, Just difficult, especially as my body is still adapting to OMAD, and I'm old enough to know to make changes one at a time, or you are likely to fail at both. But as time goes on, I intend to gradually reduce my carb intake and increase my fat intake to encourage body fat burning. At this point in time I am not concerned about my fitness, as I think that as I get closer to my intended weight(185 lbs), that I will naturally increase the distance and length of my bicycle journeys. Anyway I thought you might like to know that I really enjoyed You Video, it was very well explained in a professional but easy to understand manner, so Thanks again for your help.
Down 27 lbs in about a bit less than 3 months -14.2% of my original body weight With keto (lifestyle) and IF (most days but sometimes I'll break it ). This is the only thing that has ever worked fro me after trying so many things. Still on and loving it.
Try ghee, avocado oil, "straight" MCT (tablespoon of it straight), and Kerrygold or other grass-fed butter. EVO is good too and I shoot cod-liver for its health benefits. You can only with some of these at certain temps and others I just eat a tblsp of. Also ghee is to be eaten in moderation. too much ghee (or clarified butter) is no good.
I fast and do Keto I love it fasting is great and Keto is just as great. I love the freedom and the weight loss this is a life changing thing. Been doing this for over 8 months and I am at 80 pounds down and Blood pressure med has been cut in half and all blood work is better than great. I do this 7 days a week. Thanks to this man Thomas DeLauer
Im 43 and I do the same. Want the best both worlds have to offer. I just do really well with the synergy and I don't even want to start with autophagy and its anti aging benefits.
It's true that protein raises insulin, but literally eating ANY food will raise insulin. He knows this. You can't avoid raising insulin if you are eating... The point of fasting is to have periods where your insulin drops to zero and your body is forced to burn fat for energy. Excessive amounts of protein (above what your body really needs) WILL likely be converted to glucose and spike insulin more, but 60-100 grams of protein a day is probably not going to "mess up" your insulin levels.
there is no "amount the body needs" of protein. hair, skin, nails (almost everything is made of protein), maintaining muscle (person dependent), building/repairing muscle, enzymatic processes. protein has more uses in the body than any other macronutrient, hence why it is so thermogenic and unlikely to be stored as fat. fat's have minimal effect on insulin, and protein has much more of an effect on insulin than you think/imply. my post was in reference to his keto portion of the video, not the fasting portion. where he states "whenever we spike carbs we spike insulin, only carbs do this, keto diets don't spike insulin if you don't eat carbs" etc. all very wrong and misleading information.
research nitrogen free radicals that are produced from over proteination and you'll see there is an amount of protein you really shouldn't be surpassing.
it has been very difficult to find the right ingredients for a keto diet here in South Africa, but I have tried with what is available and it seems to be working, constant snacking due to hunger is gone and much longer periods between meals. baked my first coconut flower bread today (first bread i ever baked),forgot to add salt. it even seems as if my inactive thyroid is waking up as i can feel something happening in that region. thank you and keep up the great work.
Great info 👍🏻 starting my fasting in a week 😬 can’t wait! Also I’m a stay at home mom so this will be really challenging since I have to cook meals for my fam 😩
Awesome video, thank-you Thomas! I'm 2 months into Keto and I'm thinking about some intermittent fasting too. Perhaps you could do a video on some scenarios where the 2 eating styles could work together? Geoff 👍
Thomas has done a number of videos where he's talked about doing both, and most of his stuff is great; Dr. Eric Berg is another amazing resource to learn how to do both correctly
Geoff Fieldew he did a video about it and he said the results will be even better!!! and loose fat way faster!! fasting long periods and adding only high protein and greens on your food source you’ll be shredded before summer
I just finished a 3 day fast last night and I found throughout the fast that my brain did not slow down. It actually sped up, often jumping from thought to thought so that I was less focused rather than more focused. I have been Keto (with intermittent fasting 3 days a week) for just over 4 months now and my brain has been more focused when eating while in the Keto state than when fasting.
NOpcBS - I agree with you, have you heard EastWest healings channels philosophy? I know your knowledgable and this channel might interest you. I came to this channel to find out what is the function of T3 hormone in the ketogenic or fasted state. I found taking L Tyrosine stresses the body in the ketogenic state because L Tyrosine stimulates glucose metabolism through T3 hormone. Is a fasted or ketogenic state a more effecient use of the calorie since the body is less reliant on the calorie. I see it in the obese person that they need to eat tons and tons and there's no end in sight because of poor fuel partitioning due to insulin but T3 hormone I'm not so sure about.
It doesn't slow your metabolism. It just spikes your insulin repeatedly, which can lead to insulin resistance, and gives you less time with low blood insulin levels, and you need low levels to allow your body to burn fat.
your insulin is spiked anytime you eat. and the amount insulin released is kind of proportional to your blood sugar levels. in the end of the day fat loss is always going to come down to the amount the amount of you eat and your activity level. ketosis or fasting is not going to make much of a difference in weight loss.
Wrong Jacob. Studies show it's not down to just how much you eat. Your hormones control your weight, not the total amount of food you consume. Your body can raise your metabolism, or toss out extra calories it does not need. Theres a reason keto and fasting work so well.
UNRULY MARSHA seems to me that anyone crazy enough to work out at 5am 😴 would be doing it fasted. And keep it up if it’s working for ya. I work out at 4pm fasted and move onto my OMAD around 6ish...
+Tom Schmitt I know right lol haha! I do my One meal a day at 5pm and workout at 12am that's like me saying i workout fasted haha. Whos going to be eating around these times. Im thinking of bumping my time up to 4pm though.
I started at 260lbs a month ago doing just intermittent fasting now I'm down to 234lbs I also workout at least once five days out of the week, I've been eating once a day but I'm gonna add another meal and start doing the keto diet. Intermittent fasting is not a diet its just let's you know what time you can eat and what time you can't, you can do intermittent fasting with any diet that you want.
Thank you so much! I'm new to both. I had thought that they were the same, so being a newbie faster and doing Keto diet at the same time has been so hard on my body; it's been too much shock at once. My Keto fever was nauseating. However, now that I know the difference, I know I can do one without the other.
Followyourideas (Aikido Shodokan) exactly!!!!! I enjoy fruit...I can't see myself cutting whole food groups out of my life for the rest of my life. IF is much easier to do.
Bro.... you are dead wrong. Ketosis is a lifestyle as its a natural process that occurs in our bodies. Hes saying following a diet plan can help put you in ketosis, such as the ketosis diet, which is a fancy way of saying you are eating food to ramp up your bodies natural ketone levels. You can be in ketosis during fasting for example, usaully if you are fasted for 20-72hrs, your ketones are elevated at that point putting you In THE STATE OF KETOSIS. Therefore ketosis.... is not a diet make sense?
i wonder the same. from my understanding, ketosis is a function of your body not a diet. wether i am stupid or this title makes no sense. i must miss something, since no one seems to notice it.
I have been fasting 18/6 for a few weeks now and find I feel dramatically better both physically and mentally. I don't do Keto, but I follow a paleo style eating routine. Lots of meat and veggies, no refined sugars. I still have a few beer in the evening (in my window) and have been losing weight. You actually "feel" healthy intermittent fasting.
Question... if I'm fasting and not eating until noon, won't I be ravenous if I work out in the morning? I was actually thinking about working out on the lunch hour (around 11 or so) and then breaking the fast right after. Thoughts?
Well I fast till noon and workoht in the morning I usually don't feel hungry as long as I am working but I will if I'm not... I guess its just keeping your mind occupied
if you're in ketosis already it should/could be easier to make it to noon with very little problems ( everyone's body is different of course). Personally i can never do a morning workout and wait all the way till noon if I'm not in ketosis. I'd be starving, dizzy, and most likely will get fired by telling ppl off at work
Tom, I do a daily IF 16:8 (I break my fast at 12pm) but I go to the gym at 6am daily. Do you recommend continuing my fast after my workout until 12pm or break my fast with a post workout meal and "restart" my fasting clock? Thanks.
Tae if I'm not mistaking you should have a little gh boost after your workout if you don't eat. Don't quote me, but I think insulin stops gh production. Check on it. Any way, If it's working and you feel good, keep it up. I don't have the studies on hand, but protein synthesis will be fine from the fasting as well. I do the same as you and I've been good as long as I drink enough water. (Don't drink to much at once though, it'll dilute electrolytes. Which is not fun.) Best of luck. Experiment and have fun!
I had the idea that working out towards the end of your fast and eating within 1 hour or so was more beneficial but this video says that its not good to do so. After I got used to IF, I was able to do 1 hour of high intensity kickboxing classes with no problem. I love IF but I'm not a morning workout person. I'm trying to lose weight for now. Any thoughts? Should I be working out in the morning?
If you watch his videos you will see that he was once fat but took a grip on his life and got fit. You dont need to take steroids to get big. The right food and training does it for you
Great video! I do both: I eat whatever I want for breakfast (leftovers/lot's of bread and even cookies/pastries/chocolate) and then 'fast' by avoiding carbs and protein for the rest of the day (bulletproof-coffee is your friend). It's perfect, I get all the benefits without the discomfort! The goal is avoiding insulin and ensuring a caloric deficit
Been intermittent fasting for over a year and just started keto in addition to and am seeing more muscle defintion and feeling much more energetic and alot less bloated.
Well done, Tom. Your videos on ketogenic diet are some of the best out there. I know because I've watched over a hundred YT videos on ketosis and ketogenic diet and I've been on the diet for 9 months now. It's a fantastic way of eating, but I think I will add in some intermittent fasting too. Thanks for such a terrific professional presentation.
I love fasting! I fast from Monday to Wednesday then on Thursday I do OMAD. Then from Friday to Sunday I usually do either 18/ 6 or 20/4 depends on my social activities. Usually bu Sunday I am kicked off ketosis if I decide to have acai or just whatever the heck I want. I did a 14 day water fast, then an 8 day one. In January i'll do a 22 or 30 day water fast. I will let my body decide after 22 days when i'll quit that fast.
I adhere to both healthy ketosis and IMF with ADF two days a week (only consecutive days once so far), but I find that I love both and how my keto "lifestyle" (as Thomas puts it), and fasting "diet" play together. My career requires activity constantly, but not bursts of activity. I do agree with the portion of the video where he mentions evening workouts because I find it difficult to sleep where I am alternate day fasting or "full day" fasted. My energy is crazy and my brain is behaving optimally. No anxiety or restlessness, just alert! I listen to my body though. If I can fast into 38, 48 or more hours, I do it. If I need to break a fast unexpectedly, I will, but most of the time, I will drink Bone Broth (Kettle & Fire) with turmeric and pink salt and I am good. And this technically does not break my fast, just tides me over. It seems that my metabolism does not shut off at night if I work out in the evenings, but it usually is a choice made because I have more energy than I know what to do with after clients. Help!
Thank you for the great explanation. I fasted yesterday, have a stressful job that requires focus and i typically work out in the morning. I found that I was feeling sharper, with improved memory after having worked out in the morning. Your video drove the point home. I know which is going to be better for me, thanks!
I`m turning 58 this year and retired in 2015. In my first 5 months into retirement I gained 50 lbs. February 2016 I started the Keto-Diet and I weighed 225 lbs. It was hard the first two weeks and then it got better. June 2016 (5 months Keto) I weighed 192 lbs. In October 2017 I went back to my unhealthy lifestyle of eating carbs and snacks. By December 2017 I weighed over 200 lbs again. What I noticed during my Keto-Diet that I was less hungry and noticed I skipped breakfast without realizing it because I had energy throughout the morning and afternoon. So I started my Keto-Diet again at this time before the holidays. I learned about IF and decided to do both Keto and IF. I am in my 3rd week on both and I must say it has changed me mentally and physically. I have lost 8 lbs and have so much energy. I IF everyday but I Keto ( 15-25 grams of carbs) 5 days a week. The two days I go off Keto I probably do about 50 - 60 grams of Carbs. Maybe sneak one pasta or rice meal, but maintain IF. IF is so much easier for me to maintain and I can eat the foods I like, just moderately. I replace my pasta with cauliflower and I replace Rice with eggs. My IF window is 18:6 or 20:4. I never eat beyond 7 pm. I usually go to sleep around 9:30pm or 10:00pm. Since on IF I sleep much better. I do workout around 1130am for about 45 minutes during the week. I am more energized during my workouts and eating more protein has helped me gain more muscle mass and IF is making me lose FAT. I drink during my fast both ACV and Bone Broth. I`m never really hungry, but I eat because I have to remind myself I should around 3pm. I realized that before this lifestyle I wasn`t hungry but thirsty. So if you are curious what diet to do, Keto is tough, but possible. Just look for Keto or Lo-Carb recipes. IF is much easier for me and only thinking about 2 meals a day is cost effective.
Thanks for posting one of the best info vids I have ever seen, on any topic. I just had a severe bout of insulin resistant hypoglycemia. I've never been so miserable. Was almost comatose. And you would not believe the scarcity of good relevant information, even from my highly paid doctor. I've adopted the 16/8 fasting lifestyle after resetting my insulin receptors with a 72-hr carbohydrate fast. Last summer I was burning calories like a locomotive doing yard work. One week I burned 30,000 calories. That's 4250/day for seven days straight. I craved carbohydrates and guzzled energy drinks like Gatorade, loaded with sugars and maltodextrin. That kind of unconscious eating is what triggered the insulin resistance.
Agree with most posts on here. I do both, and in 3 months, I've lost 27 Lbs fat, gained 5lbs muscle. and can see my Abs for the first time in my life. Not to mention, my 16 month long chronic hip bursitis has almost vanished.
I'm doing both with a regular cycle of water fasting. Day to day I eat 1 big meal within about 2 hours of waking up. A standard meal is a big plate of greens (mixed bok choi, collards, asparagus, kale, swiss chard, and broccoli) cooked in a combination of coconut oil and ghee. With that I'll have either an omelet (1 whole egg + 2 egg yolks + a little sweet potato + a small avocado + a little meat) or I'll have some sort of fatty meat dish like crock pot brisket with sweet potatoes. I do my workout about 9 hours later in a fasted state, and I have no problems with energy or endurance. I actually feel great through the whole thing. Regarding the water fast: 6 days out of the month (Sunday night to the following Saturday night) I only take in water, a little salt, and every other day I'll have a multi just to make sure I don't get mineral deficient. Because of the way I eat, Keto with OMAD intermittent fasting, I feel completely normal during my fasting days. I don't uncontrollable hunger. I'll get a little snackish from time to time, but if I just drink some water, that goes away. I still have plenty of energy to work out. My mind is still very clear. The purpose of the water fast is as a monthly reset/rejuvenation regiment. Like Thomas said in the video, fasting like this allows the body to break down old and damaged cells. Something he didn't go into detail on is that after 4 days of fasting, when you start eating again the body will produce a massive dump of stem cells to rebuild and replace the cells that were destroyed in the first phase of the fast. You are literally replacing old cells with brand new baby cells. When you finish a water fasting cycle like this, you are biologically YOUNGER than when you started the fast. That's why I'm doing this every month. The longer I stay young looking and pretty, the better :D Eating and working out this way is getting me shredded while I build more muscle. My wife teases me that I actually have a butt now :). I'm developing some plump pant-melons. My chest and shoulders are getting broader and thicker. My back is widening as well. Meanwhile, for the first time in my life I'm actually getting a 6 pack! I would highly recommend this to anyone who asks. It's super easy to do and the results are phenomenal.
I do both Keto and One Meal a Day. Keto is great to add all the necessary calories, 2000-2400, as I don't want to lose any weight My energy levels are better and much smoother, feel calmer, more focused and less stressed I'm never ever hungry, except when I do start to eat Everyday meal is a feast, workouts are better, there are so many positives I could never imagined Both systems are great, I'm reckoning IF with one meal a day is and will be, basis for all my life, where Keto is way to support IF, and improve it a little
Thanks a lot for this great information. I've been reading , in some other websites, that if you do intermittent fasting (16-20 hours) and break it late in the afternoon, you should not work out in the morning. Because of my job and school, I can only workout in the morning. I workout at 6:00 AM and break my fast at 4:00 PM. I eat from 4-8 PM and sometimes from 4-10 PM if I have to study until late. I started a week ago and so far I've lost 1 Kg and feeling great. Yes, I do get a bit hungry after my workouts but nothing a delicious tea can't satisfy :) I'm more motivated now after learning I'm doing what's more beneficial for my body and mind. I do a lot of thinking in my work and not light activity. Something I have noticed is how great I feel in the afternoons, around 2-3 PM. While my coworkers are yawning and trying to keep awake during meetings, I feel very active and lucid.
Thomas DeLauer, thank you for the detail, forethought, scientific content and most of all, honesty you carefully include in your content. I am a huge fan. Keep up the great work! 👍🏽
EXACTLY what I just figured out through in depth, individual research! I'm glad to have your video to validate my results. Plus, a few extra beef tips of knowledge. Thanks!
I eat sweet potatoes for my carb I eat avocados boiled eggs tuna chicken turkey a juice everyday celery carrots broccoli Ginger Apple and I usually eat my proteins on the salad. pink Himalayan salts your friend I tried to do a 4-day fast and failed after the first day but I will do it again I will succeed the best way to go without carb eat a lot of good fats and proteins so you're not even tempted to eat bad carbs and if your not feeling it eat a sweet potato eventually you will see the benefits. Just the way I go about it. I was sick for 3 days when I stop eating carbs and now I feel great. Thanks for the motivation keep up the good work
I do both, Keto all the time then usually at work i got for a 6-8 hour window, with my first meal at lunch. Works great and i feel good for it, as im in keto also little in the way of hunger either.
You can actually do fasting and eat a Ketogenic diet. I do both. I was doing EF 4 days in a row every week. Now that I'm at about my goal weight, I've adjusted that. I IF 16/8 or 18/6 or even 23/1 during the week. That means I eat one or two meals a day. I will be doing an EF every 4 weeks of 3 to 4 days. Every 4 months I plan on a 5-7 day fast. I have a job with light to moderate physical activity but it is a stressful job that requires mental clarity. Basically my job is that of a 'problem annalist'. I spend my day finding and assessing problems; and then choosing the best possible solution for them. I also do a workout routine that involves some Cardio. I am planning on adding weight resistance to that routine as well. BTW I'll be 51 years old this week.
I feel so great doing daily 16 hour fasts and I haven't lost muscle mass because I eat the right foods before a workout..The key is having your fasting days on your days off from the gym.
Hey Thomas, thanks for all your videos. Just thought I'd put my 2 cents in about working out at the end of the day in a fasted state. I've been doing it for 2 months, and the results are INCREDIBLE. Now, yes, it's something that I had to work my way up to... it's not something I recommend for beginners. My regimen is to eat dinner the night before, go to work, not eat all day, then head to the gym on about the 23rd hour of fasting. I do heavy, slow controlled lifts, 2 sets, 5/6 exercises... and I do this twice a week. By the time I hit the gym on that 23rd hour, I feel like there's a flood of HGH or something in my body, because once I pick up those weights, I do not feel lethargic AT ALL. I've gotten more results from lifting out twice a week than I did 4/5 times a week in the past. I honestly don't think I could have done this at the beginning of my IF/Keto journey... but it's definitely something I would recommend people work their way up to.
Fasting diet is the safest way to loose weight, the only reason it's not popular is because nobody can sell you anything to help it along. Think about that. Our bodies were made for intermittent fasting. That's why we have fat in the first place.
T-Dawg Very true no one profits from fasting because you aren’t eating anything
If the corporations are creative enough, they can still make money from people fasting especially for first timers and those who struggle with cravings and emotional issues, people who want to fast but having a hard time resisting hunger bec they think they are feeling weak, angry, crazy, whatever reason they come up with. They can sell fasting activities programs wherein they give tasks for fasters to complete, workouts during fasted state, games during fasting or sleeping techniques to get to more hours of fasting, etc. It doesnt take much capital or factory to sell this product to intermittent fasters or prolonged fasters etc.
That’s right intermittent fasting is better, you get to eat wisely
My understanding is that fasting for 48-72 hours leads the body to consume muscle rather than fat stores. So for someone like me trying to lose weight and retain/build muscle it’s counterproductive to fast longer than 24-48 hours. Am I correct? Please answer, thank you
Absolutely! Now you see “keto” drinks, snacks, and food products everywhere.
A lot of the keto promoters also seem to ignore calories
I Intermittent Fast along with the Ketogenic diet...I eat 1 meal a day between 3:00-4:00 pm then fast the remaining 23 hours. My 1 meal is healthy fats,proteins & salad greens--no sugar & under 20 carbs. I keep well hydrated by sipping green tea or water with lemon. Works for me! I've done this for 2 months & was able to get off of 3 prescription drugs.My health has never been better.
JODI LEE how is that working for u?
It's working GR8 for me. You have to work up to the 24 hr. fast gradually until your body gets used to it. Started with a week of 16 hr.fast/8 hr. eating window,then went to 18/6 for a week,then 20/4 for a week,22/2 for a week,& have been on the 24 hr.eating 1 meal a day for 2 months.My body is so used to it,I never get hungry or think about food till it's time to eat the 1 meal. Lots of energy,sleep all through the night,high blood pressure issues gone. Plan on doing this permanently.
JODI LEE do you this daily or once a week? If daily, how many calories are you consuming in your meal?
JODI LEE great job.
This is my daily routine. Calories differ between 700-1100 depending on meal choice.
I started the intermittent fasting 16/8 on 4-28-2019 with only doing 2 meals a day along with counting my calories (about 1100-1300 a day) and doing a somewhat Keto diet. I don't eat any sugar and my carb intake is less than 15gms a day. I'm a 51yr old menopausal obese woman with Hashimoto & Hypothyroid disease's as well as Fibromyalgia and Chronic Fatigue Syndrome. I have been battling obesity ever since I gave birth to my 1st child 30yrs ago. I have tried ever diet thing out there and nothing has ever worked for me until I started the Intermittent fasting along with counting calories and cutting out all the carbs and going sugar free. I have lost to date 21lbs in 22 days and I have also lost quite a few inches everywhere and my shoes are loose and my shirts hang on me now! This is the first time in 30yrs anything has ever worked for me and I don't have the nasty cravings any longer and I feel great and I am almost pain free! I even started riding my recumbent bike 6 days a week for 30mins a day. I would like to ride for longer but my feet go numb lol. This fasting has really changed my life in such a positive way, I'm slowly coming out of major depression and starting to love life again! Thanks Thomas for this wonderful and informative video!
Do both!
Champion Chuck that's what I'm thinking!
Champion Chuck Dr Berg has some great info on keto intermittent fasting and its benefits
I agree. I do high fat low carb in during my eating window.
Can concur - Dr Berg is absolutely the best nutritional channel on TH-cam.
Champion Chuck thank you.. I was just going to ask if it is healthy to do both. I've hit a plateau after losing 30 lbs on a low fat diet but need a way to switch it up
I've been doing intermittent fasting for about half to a year now. One thing I do notice...is the feeling of hunger,produced by the brain. And movement actually helps me go for longer without eating. I have a big back garden, and usually,working in it or other manual labor task...helps me go up until 13-14:00 without even noticing I'm hungry.If I'm at my desk working on the computer...at 11:00 I'm already feeling that "starving" feel and can't wait till 12:00 to start my eating window.The same was when I did 36h fast. First time I did it,I was moving around whole day...and then had to travel with my car for about 4h.And getting trough that was really easy.Next time I was mainly on my desk and up until 18:00 I had the "starving" feeling. So...at least for me,having physical activity helps with the fasting(a lot).
Fasting is not a diet. It's an eating pattern. They go together very well.
THANK YOU LEONARD.! THATS WHAT I SAID!!!!!
Fasting is a eating habit, which is an eating pattern, which is a diet. Lol
So is keto.
Ah who cares what it’s called just do it and lose the weight Fatty!
Diet is a neutral word.. Can be good or Bad.. Diet is not how much you eat, it's what you eat...
I did keto for quite a few months, I wasn't even trying to lose weight and it just came off. That naughty belly fat just goes. The hardest part of keto was the unsociability of it. Drawing attention to yourself if you are eating out with friends by not eating the fries etc. Going round someone's house for a meal etc. Especially when it sounds so odd to most people, I seemed to spend my time explaining it all the time. "But surely you need to eat carbs, when do you get your energy from?!"
The other thing I found was lack variety. At first it felt great. I love meat and fat is so much nicer than fat free! But after a while it became very routine and not much variety, Steak is steak, bacon is bacon.
I got heavier than I have ever been last year due to health reasons. In six months I have lost 42lbs just but not eating junk. I don't feel like I'm on a diet. I'm just eating "normal" food, carbs included. It feels so much more sustainable. No faddy diet, Just three meals a day, not over doing it.
Hey, when you got off keto, to intermittent fasting, did you continue to lose weight?
@@MaganoASMR Hi Emilie, I didn't really do intermittent fasting. I just cut out the junk food. That said I did a high number of steps each day as well. Usually, over 14,000 a day. I put the weight on because of a number of factors. For one, my energy levels had dropped so I started eating sugary foods to try and get through what I needed to do.
That was then. Now, I am back on Keto and have been since last September. Thankfully, my wife is on it too which makes life much easier. Keto isn't a magic bullet though as far as weight is concerned. Well, not for me anyway. We still have to watch what we eat and not overeat. We still have to keep the step count up as well. And as well as that I am able to workout again three times a week.
The reason why I like being back on Keto is because I'm a sugar addict!! Once I trigger my insulin levels I just have to eat sugar. I hated that. On keto, I can keep things level.
Agreed. I'm coming off a bad emotional detox from a 38 hour fast and i literally ate croissants, and fell asleep naturally for the first time in 2 years!
The only thing I disagree with is that I see ketosis as a diet. When you're on a program that is restricting "what" you eat or how many calories to eat, you're likely depriving yourself of many foods you enjoy. This is what makes it so hard to stick with. Whereas with IF you're only tolerating a little hunger temporarily but then you can eat whatever (sensibly of course) and therefore seems like an easy "lifestyle". Been doing two twenty four hour fast a week for almost three years now, really works for me.
captquest1 it may seem that way but trust me when you ate keto adapt you do not crave those foods any more, and you realise that those foods you enjoy does more harm than good and also you don't get hungry
HotCounts that's quite the misconception because you do take in some carbs, such as nuts seeds avacados and veggies, keto also increases testosterone
I would like to fast but I am concerned about high stress levels (cortisol adrenaline or both). I have heard that IF does this to you and when I did it for about three months felt it to be true. The weight-loss was there but mentally I just didn't feel good. Anyway to fast without the higher stress levels?
One of my favorite holistic nutritionists agrees with you. She says fasting is not a good idea because of the stress levels. I've never understood this issue as I think of it as a positive thing and it makes me feel better. How did you fast? Have you tried other variations of fasting? I thought I saw something on that, stating the HGH increase trumps the negative effects of cortisol/norepinephrine. However I know it is more of a problem with some people. Get plenty of micros in your system (especially magnesium) before fasting. Good luck
Piti Israpanitpong you have to be keto adapted
i just can't live without pasta rice and noodles, so i choose fasting, i've been doing the one meal a day for 4 moths now, down 48 pounds
Impressive
Ya, if I can lose weight and still be able to eat carbs , that's pretty much a no brainer. For me, cutting carbs would be similar to practising celibacy
As long as you burn more than you eat you will lose weight . I find that when I eat carbs I am more hungry so it is harder to go longer without eating.
Raihan Mahajana...and as soon as you stop fasting you will gain the 48 pounds plus another 15 pounds! That's the unscientific, old way to go about it. That way you will always be fat! You can be on a keto and still eat certain carbos you just need to learn the process and educate yourself how to go about it.
@@lamnuck Dumb comment!
Thomas, I have recently discovered you and your channel. I would like to tell you how impressed I am with your knowledge about metabolism and how the body works. So many "nutrition experts" tell you what to do without the why. As a dietitian, I am very cautious about who I get my information from, especially when there are no citations for the information shared. I have been impressed with your videos, and I am enjoying learning from you! Keep it up!
DaLynn DeWitt these are great strategies for most people, by please realize he is not trained or competent to give diet advice especially to a dietician, you need a doctor who knows the limitations and mechanisms. Dr Jason Fung for fasting, and Chris Kresser, dr Peter Attila, and many others for ketogenic lifestyle.
greg vance I agree with you about having a properly trained individual give diet advice. I, of all people, want people to get advice from a trained professional. But, I would like to point out, most doctors take one nutrition class in their undergraduate work, none in medical school, and I have found they have very little understanding of nutrition. However, in regards to my comment to Thomas, he is very knowledgeable about the process of ketosis, which foods and combinations of foods sustain ketosis while minimizing side effects, and he promotes eating food over taking supplements. He also provides reputable citations for the information he gives. I, myself, am not on a ketogenic diet, nor do I usually recommend one. However, I do appreciate his style of explaining how the body works. I understand he is doing this from the perspective of promoting a ketogenic diet, but it does not negate his gift of teaching nor invalidate all of the information he gives. He makes it easy for people to do their own research which I so much appreciate and promote. My comment was an appreciation of a gifted teacher, even if I don't agree or apply everything he says. Lastly, I do appreciate your warning to acquire accurate information for and from people, and I understand your caution in receiving it from someone without a "credential".
greg vance. Why is a "doctor" so much more qualified than Thomas?
Both complement each other. Plain & simple.
I'm so happy to hear that I'm not so wired and alone in my dietary
habits. Indeed, it seems a natural path for a good number of VLCHF
eaters to jump into the intermittent fasting wagon. I'm 4 years of LCHF,
3 years of eating once a day regime and 6 months of fasting 2 days a
week.
And in the middle of 50 and never felt so good, healthy, fit and happy.
Ketogenetic diet is designed to help by eating a higher amount of fat instead of carbs as carbohydrates are the main cause of insulin. But fasting takes it to the next level and is the best option to reduce insulin because you can’t do any better than eating nothing. Insulin won’t be spiked at all.
After understanding all this I cleaned up my diet, so I removed all the simple carbohydrates like sugar and this gave me much more stable energy levels. but this was so hard to stick to, it was a huge drain on my social life.
So then I looked for an option that was much more lifestyle friendly so I started intermittent fasting and it turned out that fasting was even better because it allows you to completely demise you glucose stores which help you go into ketosis even more efficiently than a high-fat diet like the ketogenic diet.
So if you are a fan of the ketogenetic diet you should be a fan of fasting because they are working towards the same thing. Unless you really can’t stand going a few hours without food but I find it much much easier to fast and have a flexible diet than to eat when I want but then be constrained to a high-fat diet.
But a benefit that was perhaps even greater than that was the lifestyle and freedom that intermittent fasting gave me. I know it's not a coincidence and believe it's a direct result of how we have developed over many years that's its both the most lifestyle-friendly approach and well as the most efficient way of eating.
Now I look into intermittent fasting and tried many things and found that I could still eat carbohydrates and the occasional sweat because that small morning fast was enough to get me into a fat burning state, stopping me from getting super hungry. and I could still eat awesome foods while getting into a calorie deficit to lose fat. Because I love carbs I love bananas and oats and potatoes. it was truly a revolution for my diet.
So there are two hugely popular diets at the moment the paleo and the ketogenetic diet and they both aim in the diction towards putting us into a fat burning state through reducing glycogen and insulin to achieve fat loss with ketones, but Intermittent fasting maximums these effects because your not increasing insulin at all if your fasting and it allows you enzymes and metabolism and many other things to go through their natural cycles, AND has the greatest lifestyle benefits.
Intermittent Fasting i
Intermittent Fasting can I finish my workout around 7am and continue fasting until 12pm?
S Brito I've read that the best way is to schedule your workout to be at the end of your fasting cycle. That way you get two benefits: first, you start burning fat immediately since you've burned off all your carbs fasting and second, your body, meaning your muscles will be screaming for BCAAs or protein because you haven't had any for a really long time AND you just worked out. So is it doable? Yeah I'm sure but I don't think it's the best way to do it imo. I mean you're probably going to gain very little muscle if any. Hope someone with lots of experience could chime in to confirm/tell me I'm off since I'm fairly new.
My cravings completely stopped once I was in ketosis the very first time. Intermittent fasting naturally followed and eventually I starting going OMAD (one meal a day or a 24 hour fast, daily) and it was great. However, many OMAD advocates swear by fasting over a ketogenic diet, so what I did was starting eating cookies with my dinner... I am such a sucker for Oreo cookies, so I'd eat a couple as a "dessert". OMG, how such a bad idea that was! I don't know if it was the carbs or the sugar (refined sugar in of itself) which made me crave food every single minute after I ate those Oreo cookies. I would lie in bed, wide awake, thinking about food like a maniac. I became obsessed and I gave in... I then lost my strength for fasting and I was out of ketosis.
Now, I am back into ketosis, and I fast intermittently, feeling great, however, in the back of my mind I will always ask myself:
Can I go low carb, not keto, but eating "good carbs" like sweet potatoes, white potatoes and things like rice and real oats, in a intermittent fashion without going completely off-track again. Like, did the sugary cookies cause my previous cravings or was it the carbs.
I'm in a way scared of some foods, and I don't believe that is how I should go about my life, right? When I see a frie, I either want to eat it or run away from it it, lol. Anyway, I'll figure it out.
which is best for diabetics? I am diabetic, but I ride bicycle about 100 miles per week?
I do both, been doing Keto for going on 8 months. I have been doing IF for going on 4 months. I feel the best throughout the day when I IF, if I have breakfast in the morning before work I feel that I'm hungrier at work and it's overall harder, I do have times throughout the day when I get hungry and I just have to power through it, I usually just drink more water to try and fill up.
Ryan Nolan I do the same
Yeah I do the exact same. I lost 50 lbs in 4 months
stonetexdesign congrats!
yup sometimes when you think you are hungry you are just actually thirsty ;)
Same, sounds like my day!
Thanks for this! I have been practicing ADF for about 8 weeks at 57 years old. IT's working for me. I'll stick to it. I was having a hard time dealing with the fact I would have to give up bananas. I eat 1 nearly everyday and sometimes 2. Apples, cantelope, Mangoes, pears, Apples, pineapple, OMG and the list goes on. And only eat berries 😳. I love most all fruit and veggies. And probably could go without meat at all, if my husband would do it with me. I did the Atkins about 20 years ago and I lost 30lbs so quickly I thought I was ill. So I know low carb works. But I think I'm going to continue with fasting and continue to eat fruit and veggies, stay away from bad carbs, exercise and enjoy a piece of cake on occasion. Besides for the most part, I like how i feel when I'm fasting and just having that control over what I eat.
Just to add, I dropped my weight which was mostly muscle from 117kg and I am now at 88kg with 15.5% body fat. My target is to have 10% body fat at 85kg. I turn 45yrs soon and I started this journey when I realised the health benefits in fasting and low carb. Even when I hit my ideal weight, I will continue fasting as I have done since a child. Fasting has always been a lifestyle. I added keto or more accurately low carbs diet to this and increased the fasting periods. The health benefits for both are critical for over 40yrs. So for me, it is a lifestyle now.
I do both at the same time I do IF and eat a keto diet
I was just going to ask this- I have done IF for a few years now, simply because I don't care to eat in the mornings. But I'm moving into ketosis as well. I was curious if there is a specific/preferred method. I'm sure I'll figure it out, I kind of just do what feels right in my body.
Do you have a tight body ? Is it better to do keto if
Iv been fasting for a week now and have lost 14 pounds and feel great. I'm doing the 20 and 4. Thanks Thomas for the tips.
I like to do both.
I've been doing both together. Workouts in the morning & first meal 18 hrs after the last. Lost 17kg so far. And he ain't lying about the mental clarity and calmness. Wow!
Great explanation Thomas. I prefer working out in morning, when I have the energy.
I am a Senior and a Heart Failure Patient doing the best I can to improve my fitness.
You’re doing great!!
I do both. Fast in the morning, workout fasted and eat from about noon to 8pm. Listen to my body and eat when hungry. Love your videos Thomas!
keto has to do with what you eat (a diet), intermittent fasting has to do with how you eat (a strategy; not a diet).
how do you know what will work for you? try different stuff
Yep mix them together you might not feel great at first but eventually you'll feel amazing
Why not both?
HotCounts not necessarily if you have a balanced diet during feeding windows. See Dr Berg channel for more info
no,
muscle is primarily lost from atrophy and then over a period of WEEKS. That "flat" feeling after a fast is due to reduced water retention and or blood volume. Not muscle loss. Gluconeogenesis does occur every night and when insulin is very low IF you aren't fat adapted. It represents grams/day of lean tissue loss and is not necessarily skeletal muscle. The body prioritizes even this. In the argument of using glucose vs ketones, in my opinion, the question should be does the subject benefit from autophagy.
Atrophy however is a defensive mechanism, not unlike fat storage. The body wants to retain fat for starvation periods but only wants to retain muscle for the purpose of doing work. Why? Muscle weighs a LOT, consumes energy, and gets you to starvation FASTER.
So, use it or lose it is very apt when discussing muscle, but never body fat.
If you're just embarking on keto and feel low performance in your anaerobic workouts, that's normal. Do bodyweight work during the transition weeks! But never do nothing or lean mass will be lost over that period. Keep working out, hard, and the body will target other unused proteins for gluconeogenesis via autophagy, such as loose skin and polyps. Yes, the body knows they're there.
...and never skip leg day.
STARVATION can make you lose muscle:
Fasting with keto is not starvation; your HGH and testosterone levels will be raised significantly with intermittent fasting (done correctly)- which with improve body composition AND muscle growth.
If you're doing keto correctly- this should never happen. Your body will ALWAYS chose to burn fat stores before it starts to break down muscle.
"starvation" in the literal sense will of course catabolize your entire body.
Even so, studies have shown lean mass is not measurably lost in the first 6-9 days of ZERO caloric intake. Keto dieting often involves eating a full day of calories, thus it is 180 degrees away from starvation.
m4xfl4xst4r Exactly. well said :-)
I’m doing both, I’ve been doing it for a week now and I already lost 5 pounds and I feel great
Intermittent fasting is for me. I don't eat after 6pm and and I don't eat before 12am. So simply put I skip breakfast. I save time in the morning by not having to make breakfast. A ketogenic diet is too complicated (especially as a vegetarian). It's hard to almost completely remove carbs (the best I can do is not consuming added sugar and cutting out pasta, potatoes, bread and rice). And besides, I still want to eat a decent range of food rather. Sure, I avoid eating certain things but I don't want to put in the huge amount of effort required to keep track of what I need to reach ketosis (not to mention the effort required to buy the proper food and cook it). Fasting is much simpler: You simply don't eat.
@Brodrick Seastream, any specific ideas of food to eat?
I do both and recommend for everyone. I've lost 135 pounds am off all meds and have fixed several ailments by combining IF and Keto. Very informative idea though.
You referenced the Keto diet as high fat, high protein. Moderate to low protein only for Keto.
Eric Kosmicki He has done this in other videos. He keeps saying high protein. Which is incorrect for doing keto.
I think by high protien he means individual foods containing higher fat and protien ratios than carbs over the whole thing where you interpret it as he means to eat high levels of protien and fat . Too much protien can spike insulin, however to put your body in a ready to go state of ketosis you need higher fat and protien ratios to carb when eating foods.
The stock Keto diet is obviously high fat, medium protein, z(low)ero carb.
A modified version of high protein doesn't have as many health benefits of the standard keto, but it's better for building muscle because it induces protein synthesis better.
I do both- works for me
Integrating both into my life has given me great results.
I do and will keep doing both!
They are not exclusive. They are usually combined.
*It's essential to understand how each diet can fit different lifestyles. Thanks for the valuable insights!*
Both for me
BOOTLE25 same here been doing Keto for a little bit, went on a trip and carb loaded. Came home hoped back on Keto and started one Keto meal a day
That's the most practical and comprehensive video I've seen about keto and fasting. Awesome stuff!
I do both, and after just 4 months I've reversed my diabetes and down to my target weight. However, I really enjoy food and cooking and live to eat rather than eat to live like a lot of people. I'm therefore now beginning to wonder what lifes all about to be honest.
Nice. I'm doing both too. But only 3 weeks in. Feeling great. So mentally alert. To answer your question, life is all about doing what is meaningful to you. (try watching Jordan Peterson). Ask yourself what do you really want, truly. And start making little changes to help set you in that direction. Then when ready, revaluate and see if there's any other changes you can make (probably what you did with diet). I wanted to retire early. So I managed my life around saving, and I learned how to invest wisely. I ended up retiring much earlier and moving to Latin America where I continued saving as had fun, and worked towards my next goal of finding a woman and starting a family. I met a Czech girl, and now live together with her in Czech republic. We have a son on the way, which is gives me a whole lot of meaning and interest. I had been waiting for a stock market crash to borrow money to invest (just as people do to buy homes - via a mortgage). I spent most of Coronavirus lockdown doing that. I put on a lot of weight during this time. Now I've discovered these diets and am enjoying trying them out! (A very long example)
Life is about glorifying God, the reason we are all created.
Why did God make you and all things?
For his own glory (Ps 19:1; Jer 9:23, 24; Rv 4:11)
If food is your reason for living the human species doesn't need you
That was amazing .. I’m a mother of 3 teens work for myself and workout at 9.30 am .. fully stressed with their exams so fasting does suit me and do it 3/4 times a week rather than 7 days .. helps me calm down and not get irrational or irritable by not being allowed carb food group . When u this old and got too many plates spinning life is tough.. only thing is that it’s slow and my stomach doesn’t seem to be going in as quick .. but maybe down to stress
Ya keto and fasting go hand in hand , workout eat one big ass nutrient dense meal 60 70 grams protein 1500-2000 calories if u can do it, repeat
Thank you Thomas for explaining all of this I've been fasting (16/8) for around a month now. Although I haven't lost much weight (still around 182) my weight seems to fluctuate up and down 3 or 4 pounds. But it seems like I'm getting leaner and more cut. I'm 62 this year and have been working out consistently 4 days per week (mon-thur) at 4:00 am for around 45 minutes always getting my heart rate up. It seems my old bones and muscles need 3 days to recover. Twice in the last year I had to take a week off because of flu and strep. Fasting is a slow process for my but I can see results, but then again I've only been doing it for a month.
Bob
You have helped this old lady out so much in my new lifestyle ")
You look hot not old !
you look amazing!!
I utilize both - I am on a keto diet and eat 2 meals a day normally and take advantage of about 18 hrs of fasting normally . I also do a full fast 3 days a week. Love the benefits it is giving me so far.
Extremely helpful!
question: what if someone were to do both--KETO and IF?
This video answers that.
Thanks Thomas, that cleared up some confusion that was developing. I'm overweight(255 lbs) and a pensioner(72) and since Xmas I have been eating OMAD, i didn't ease myself into it I just went for it, I am also a pescatarian, That is a vegetarian who eats fish, In an ideal world I would do Omad AND Keto, but keto is very difficult for me because I don't eat meat, It's possible, Just difficult, especially as my body is still adapting to OMAD, and I'm old enough to know to make changes one at a time, or you are likely to fail at both. But as time goes on, I intend to gradually reduce my carb intake and increase my fat intake to encourage body fat burning. At this point in time I am not concerned about my fitness, as I think that as I get closer to my intended weight(185 lbs), that I will naturally increase the distance and length of my bicycle journeys. Anyway I thought you might like to know that I really enjoyed You Video, it was very well explained in a professional but easy to understand manner, so Thanks again for your help.
Do both ketogenic and intermittent fasting you will be ver impressed with how much you can lose
chihaibe69 when the window gap?
Down 27 lbs in about a bit less than 3 months -14.2% of my original body weight With keto (lifestyle) and IF (most days but sometimes I'll break it ). This is the only thing that has ever worked fro me after trying so many things. Still on and loving it.
Hey Thomas could you do a video on keto oils/fats besides coconut oil like cheese & red palm oil.
Try ghee, avocado oil, "straight" MCT (tablespoon of it straight), and Kerrygold or other grass-fed butter. EVO is good too and I shoot cod-liver for its health benefits. You can only with some of these at certain temps and others I just eat a tblsp of. Also ghee is to be eaten in moderation. too much ghee (or clarified butter) is no good.
I fast and do Keto I love it fasting is great and Keto is just as great. I love the freedom and the weight loss this is a life changing thing. Been doing this for over 8 months and I am at 80 pounds down and Blood pressure med has been cut in half and all blood work is better than great. I do this 7 days a week. Thanks to this man Thomas DeLauer
I'm 66 and I try to combine the two
Im 43 and I do the same. Want the best both worlds have to offer. I just do really well with the synergy and I don't even want to start with autophagy and its anti aging benefits.
I do both!
Thomas... I love ya... but Protein spikes insulin too brother.....
It's true that protein raises insulin, but literally eating ANY food will raise insulin. He knows this. You can't avoid raising insulin if you are eating...
The point of fasting is to have periods where your insulin drops to zero and your body is forced to burn fat for energy.
Excessive amounts of protein (above what your body really needs) WILL likely be converted to glucose and spike insulin more, but 60-100 grams of protein a day is probably not going to "mess up" your insulin levels.
there is no "amount the body needs" of protein. hair, skin, nails (almost everything is made of protein), maintaining muscle (person dependent), building/repairing muscle, enzymatic processes. protein has more uses in the body than any other macronutrient, hence why it is so thermogenic and unlikely to be stored as fat.
fat's have minimal effect on insulin, and protein has much more of an effect on insulin than you think/imply. my post was in reference to his keto portion of the video, not the fasting portion. where he states "whenever we spike carbs we spike insulin, only carbs do this, keto diets don't spike insulin if you don't eat carbs" etc. all very wrong and misleading information.
research nitrogen free radicals that are produced from over proteination and you'll see there is an amount of protein you really shouldn't be surpassing.
Kostas Sanidas keto is a moderate to low protein diet. Not high protein.
it has been very difficult to find the right ingredients for a keto diet here in South Africa, but I have tried with what is available and it seems to be working, constant snacking due to hunger is gone and much longer periods between meals. baked my first coconut flower bread today (first bread i ever baked),forgot to add salt. it even seems as if my inactive thyroid is waking up as i can feel something happening in that region. thank you and keep up the great work.
Great info 👍🏻 starting my fasting in a week 😬 can’t wait! Also I’m a stay at home mom so this will be really challenging since I have to cook meals for my fam 😩
Awesome video, thank-you Thomas! I'm 2 months into Keto and I'm thinking about some intermittent fasting too. Perhaps you could do a video on some scenarios where the 2 eating styles could work together? Geoff 👍
Thomas has done a number of videos where he's talked about doing both, and most of his stuff is great; Dr. Eric Berg is another amazing resource to learn how to do both correctly
Geoff Fieldew he did a video about it and he said the results will be even better!!! and loose fat way faster!! fasting long periods and adding only high protein and greens on your food source you’ll be shredded before summer
Can you link it please
I do both
Video: Keto or Fasting
Me: Yes
I just finished a 3 day fast last night and I found throughout the fast that my brain did not slow down. It actually sped up, often jumping from thought to thought so that I was less focused rather than more focused. I have been Keto (with intermittent fasting 3 days a week) for just over 4 months now and my brain has been more focused when eating while in the Keto state than when fasting.
I've been eating one Keto meal every 24 hours
Eating six meals a day slows down your metabolism because you're spiking insulin all day correct?
depends on the meals
NOpcBS - I agree with you, have you heard EastWest healings channels philosophy? I know your knowledgable and this channel might interest you. I came to this channel to find out what is the function of T3 hormone in the ketogenic or fasted state. I found taking L Tyrosine stresses the body in the ketogenic state because L Tyrosine stimulates glucose metabolism through T3 hormone. Is a fasted or ketogenic state a more effecient use of the calorie since the body is less reliant on the calorie. I see it in the obese person that they need to eat tons and tons and there's no end in sight because of poor fuel partitioning due to insulin but T3 hormone I'm not so sure about.
It doesn't slow your metabolism. It just spikes your insulin repeatedly, which can lead to insulin resistance, and gives you less time with low blood insulin levels, and you need low levels to allow your body to burn fat.
your insulin is spiked anytime you eat. and the amount insulin released is kind of proportional to your blood sugar levels. in the end of the day fat loss is always going to come down to the amount the amount of you eat and your activity level. ketosis or fasting is not going to make much of a difference in weight loss.
Wrong Jacob. Studies show it's not down to just how much you eat. Your hormones control your weight, not the total amount of food you consume. Your body can raise your metabolism, or toss out extra calories it does not need. Theres a reason keto and fasting work so well.
I practice both
I workout @5am and I do it fasted
LOL
Lmaooo
UNRULY MARSHA seems to me that anyone crazy enough to work out at 5am 😴 would be doing it fasted. And keep it up if it’s working for ya. I work out at 4pm fasted and move onto my OMAD around 6ish...
+Tom Schmitt I know right lol haha! I do my One meal a day at 5pm and workout at 12am that's like me saying i workout fasted haha. Whos going to be eating around these times. Im thinking of bumping my time up to 4pm though.
I started at 260lbs a month ago doing just intermittent fasting now I'm down to 234lbs I also workout at least once five days out of the week, I've been eating once a day but I'm gonna add another meal and start doing the keto diet. Intermittent fasting is not a diet its just let's you know what time you can eat and what time you can't, you can do intermittent fasting with any diet that you want.
Fasting is not a diet
Thank you so much! I'm new to both. I had thought that they were the same, so being a newbie faster and doing Keto diet at the same time has been so hard on my body; it's been too much shock at once. My Keto fever was nauseating. However, now that I know the difference, I know I can do one without the other.
Fasting a diet and ketosis a lifestyle? It's exactly the opposite dude
Followyourideas (Aikido Shodokan) exactly!!!!! I enjoy fruit...I can't see myself cutting whole food groups out of my life for the rest of my life. IF is much easier to do.
Bro.... you are dead wrong. Ketosis is a lifestyle as its a natural process that occurs in our bodies. Hes saying following a diet plan can help put you in ketosis, such as the ketosis diet, which is a fancy way of saying you are eating food to ramp up your bodies natural ketone levels. You can be in ketosis during fasting for example, usaully if you are fasted for 20-72hrs, your ketones are elevated at that point putting you In THE STATE OF KETOSIS. Therefore ketosis.... is not a diet make sense?
Thomas you nailed it. Awesome video. You are the most knowledgeable person anyone will come across on youtube. Keep it up!
Don't you go into ketosis when you fast?
i wonder the same. from my understanding, ketosis is a function of your body not a diet. wether i am stupid or this title makes no sense. i must miss something, since no one seems to notice it.
Yes i usually can get into ketosis after a 2 day water fast.
Yes lol
Hes talking about a diet that causes ketosis , ketosis is a process in which we all have in our bodies
It takes between 3-7 days to get into ketosis and it requires a carb free sugar free diet.
I have been fasting 18/6 for a few weeks now and find I feel dramatically better both physically and mentally. I don't do Keto, but I follow a paleo style eating routine. Lots of meat and veggies, no refined sugars. I still have a few beer in the evening (in my window) and have been losing weight. You actually "feel" healthy intermittent fasting.
Question... if I'm fasting and not eating until noon, won't I be ravenous if I work out in the morning? I was actually thinking about working out on the lunch hour (around 11 or so) and then breaking the fast right after. Thoughts?
Thrifty Crystal that's exactly what I am doing, the benefits are unreal, lots of energy'
That is ideal. I usually break my fast a few hours after my weight training.
Well I fast till noon and workoht in the morning I usually don't feel hungry as long as I am working but I will if I'm not... I guess its just keeping your mind occupied
if you're in ketosis already it should/could be easier to make it to noon with very little problems ( everyone's body is different of course). Personally i can never do a morning workout and wait all the way till noon if I'm not in ketosis. I'd be starving, dizzy, and most likely will get fired by telling ppl off at work
Thanks Thomas for tacking this question. Excellent explanation.
Tom, I do a daily IF 16:8 (I break my fast at 12pm) but I go to the gym at 6am daily. Do you recommend continuing my fast after my workout until 12pm or break my fast with a post workout meal and "restart" my fasting clock? Thanks.
Tae if I'm not mistaking you should have a little gh boost after your workout if you don't eat. Don't quote me, but I think insulin stops gh production. Check on it. Any way, If it's working and you feel good, keep it up. I don't have the studies on hand, but protein synthesis will be fine from the fasting as well. I do the same as you and I've been good as long as I drink enough water. (Don't drink to much at once though, it'll dilute electrolytes. Which is not fun.) Best of luck. Experiment and have fun!
Evan B. Great reply. Thank you!
Shawn P thank you Shawn!
I had the idea that working out towards the end of your fast and eating within 1 hour or so was more beneficial but this video says that its not good to do so. After I got used to IF, I was able to do 1 hour of high intensity kickboxing classes with no problem. I love IF but I'm not a morning workout person. I'm trying to lose weight for now. Any thoughts? Should I be working out in the morning?
Thomas has a video about that.
I'm doing both.
this bum is on steroids - telling me how to live healthy
Definitely, this guy is on something.
Why would you think that? Cause he’s bigger than you?
Rusu Mihai gr8 b8 m8
If you watch his videos you will see that he was once fat but took a grip on his life and got fit. You dont need to take steroids to get big. The right food and training does it for you
Great video! I do both: I eat whatever I want for breakfast (leftovers/lot's of bread and even cookies/pastries/chocolate) and then 'fast' by avoiding carbs and protein for the rest of the day (bulletproof-coffee is your friend). It's perfect, I get all the benefits without the discomfort! The goal is avoiding insulin and ensuring a caloric deficit
I've been doing both but my mind was fried, felt better as soon as I ate.... lost 12 lbs in 3 weeks! With help from your videos
Been intermittent fasting for over a year and just started keto in addition to and am seeing more muscle defintion and feeling much more energetic and alot less bloated.
Well done, Tom. Your videos on ketogenic diet are some of the best out there. I know because I've watched over a hundred YT videos on ketosis and ketogenic diet and I've been on the diet for 9 months now. It's a fantastic way of eating, but I think I will add in some intermittent fasting too. Thanks for such a terrific professional presentation.
I just subscribed because Thomas Delauer is an OG on Keto and Fasting
Love the way you manage to comprehensively and simplistically share info!
I love fasting! I fast from Monday to Wednesday then on Thursday I do OMAD. Then from Friday to Sunday I usually do either 18/ 6 or 20/4 depends on my social activities. Usually bu Sunday I am kicked off ketosis if I decide to have acai or just whatever the heck I want. I did a 14 day water fast, then an 8 day one. In January i'll do a 22 or 30 day water fast. I will let my body decide after 22 days when i'll quit that fast.
I adhere to both healthy ketosis and IMF with ADF two days a week (only consecutive days once so far), but I find that I love both and how my keto "lifestyle" (as Thomas puts it), and fasting "diet" play together. My career requires activity constantly, but not bursts of activity. I do agree with the portion of the video where he mentions evening workouts because I find it difficult to sleep where I am alternate day fasting or "full day" fasted. My energy is crazy and my brain is behaving optimally. No anxiety or restlessness, just alert! I listen to my body though. If I can fast into 38, 48 or more hours, I do it. If I need to break a fast unexpectedly, I will, but most of the time, I will drink Bone Broth (Kettle & Fire) with turmeric and pink salt and I am good. And this technically does not break my fast, just tides me over. It seems that my metabolism does not shut off at night if I work out in the evenings, but it usually is a choice made because I have more energy than I know what to do with after clients. Help!
Thank you for the great explanation. I fasted yesterday, have a stressful job that requires focus and i typically work out in the morning. I found that I was feeling sharper, with improved memory after having worked out in the morning. Your video drove the point home. I know which is going to be better for me, thanks!
ONE of those videos where I NEED to watch it over and over until it burns in my memory. Thank you!
I`m turning 58 this year and retired in 2015. In my first 5 months into retirement I gained 50 lbs. February 2016 I started the Keto-Diet and I weighed 225 lbs. It was hard the first two weeks and then it got better. June 2016 (5 months Keto) I weighed 192 lbs. In October 2017 I went back to my unhealthy lifestyle of eating carbs and snacks. By December 2017 I weighed over 200 lbs again. What I noticed during my Keto-Diet that I was less hungry and noticed I skipped breakfast without realizing it because I had energy throughout the morning and afternoon. So I started my Keto-Diet again at this time before the holidays. I learned about IF and decided to do both Keto and IF. I am in my 3rd week on both and I must say it has changed me mentally and physically. I have lost 8 lbs and have so much energy. I IF everyday but I Keto ( 15-25 grams of carbs) 5 days a week. The two days I go off Keto I probably do about 50 - 60 grams of Carbs. Maybe sneak one pasta or rice meal, but maintain IF. IF is so much easier for me to maintain and I can eat the foods I like, just moderately. I replace my pasta with cauliflower and I replace Rice with eggs. My IF window is 18:6 or 20:4. I never eat beyond 7 pm. I usually go to sleep around 9:30pm or 10:00pm. Since on IF I sleep much better. I do workout around 1130am for about 45 minutes during the week. I am more energized during my workouts and eating more protein has helped me gain more muscle mass and IF is making me lose FAT. I drink during my fast both ACV and Bone Broth. I`m never really hungry, but I eat because I have to remind myself I should around 3pm. I realized that before this lifestyle I wasn`t hungry but thirsty. So if you are curious what diet to do, Keto is tough, but possible. Just look for Keto or Lo-Carb recipes. IF is much easier for me and only thinking about 2 meals a day is cost effective.
Thanks for posting one of the best info vids I have ever seen, on any topic. I just had a severe bout of insulin resistant hypoglycemia. I've never been so miserable. Was almost comatose. And you would not believe the scarcity of good relevant information, even from my highly paid doctor. I've adopted the 16/8 fasting lifestyle after resetting my insulin receptors with a 72-hr carbohydrate fast.
Last summer I was burning calories like a locomotive doing yard work. One week I burned 30,000 calories. That's 4250/day for seven days straight. I craved carbohydrates and guzzled energy drinks like Gatorade, loaded with sugars and maltodextrin. That kind of unconscious eating is what triggered the insulin resistance.
Agree with most posts on here. I do both, and in 3 months, I've lost 27 Lbs fat, gained 5lbs muscle. and can see my Abs for the first time in my life. Not to mention, my 16 month long chronic hip bursitis has almost vanished.
I do both fasting and keto combined and so far it's working out great for multiple reasons.
Use both...
I'm doing both with a regular cycle of water fasting. Day to day I eat 1 big meal within about 2 hours of waking up. A standard meal is a big plate of greens (mixed bok choi, collards, asparagus, kale, swiss chard, and broccoli) cooked in a combination of coconut oil and ghee. With that I'll have either an omelet (1 whole egg + 2 egg yolks + a little sweet potato + a small avocado + a little meat) or I'll have some sort of fatty meat dish like crock pot brisket with sweet potatoes. I do my workout about 9 hours later in a fasted state, and I have no problems with energy or endurance. I actually feel great through the whole thing.
Regarding the water fast: 6 days out of the month (Sunday night to the following Saturday night) I only take in water, a little salt, and every other day I'll have a multi just to make sure I don't get mineral deficient. Because of the way I eat, Keto with OMAD intermittent fasting, I feel completely normal during my fasting days. I don't uncontrollable hunger. I'll get a little snackish from time to time, but if I just drink some water, that goes away. I still have plenty of energy to work out. My mind is still very clear. The purpose of the water fast is as a monthly reset/rejuvenation regiment. Like Thomas said in the video, fasting like this allows the body to break down old and damaged cells. Something he didn't go into detail on is that after 4 days of fasting, when you start eating again the body will produce a massive dump of stem cells to rebuild and replace the cells that were destroyed in the first phase of the fast. You are literally replacing old cells with brand new baby cells. When you finish a water fasting cycle like this, you are biologically YOUNGER than when you started the fast. That's why I'm doing this every month. The longer I stay young looking and pretty, the better :D
Eating and working out this way is getting me shredded while I build more muscle. My wife teases me that I actually have a butt now :). I'm developing some plump pant-melons. My chest and shoulders are getting broader and thicker. My back is widening as well. Meanwhile, for the first time in my life I'm actually getting a 6 pack!
I would highly recommend this to anyone who asks. It's super easy to do and the results are phenomenal.
I do both Keto and One Meal a Day.
Keto is great to add all the necessary calories, 2000-2400, as I don't want to lose any weight
My energy levels are better and much smoother, feel calmer, more focused and less stressed
I'm never ever hungry, except when I do start to eat
Everyday meal is a feast, workouts are better, there are so many positives I could never imagined
Both systems are great, I'm reckoning IF with one meal a day is and will be, basis for all my life, where Keto is way to support IF, and improve it a little
Thanks a lot for this great information. I've been reading , in some other websites, that if you do intermittent fasting (16-20 hours) and break it late in the afternoon, you should not work out in the morning. Because of my job and school, I can only workout in the morning. I workout at 6:00 AM and break my fast at 4:00 PM. I eat from 4-8 PM and sometimes from 4-10 PM if I have to study until late. I started a week ago and so far I've lost 1 Kg and feeling great. Yes, I do get a bit hungry after my workouts but nothing a delicious tea can't satisfy :) I'm more motivated now after learning I'm doing what's more beneficial for my body and mind. I do a lot of thinking in my work and not light activity. Something I have noticed is how great I feel in the afternoons, around 2-3 PM. While my coworkers are yawning and trying to keep awake during meetings, I feel very active and lucid.
Thomas DeLauer, thank you for the detail, forethought, scientific content and most of all, honesty you carefully include in your content. I am a huge fan. Keep up the great work! 👍🏽
EXACTLY what I just figured out through in depth, individual research! I'm glad to have your video to validate my results. Plus, a few extra beef tips of knowledge. Thanks!
I eat sweet potatoes for my carb I eat avocados boiled eggs tuna chicken turkey a juice everyday celery carrots broccoli Ginger Apple and I usually eat my proteins on the salad. pink Himalayan salts your friend I tried to do a 4-day fast and failed after the first day but I will do it again I will succeed the best way to go without carb eat a lot of good fats and proteins so you're not even tempted to eat bad carbs and if your not feeling it eat a sweet potato eventually you will see the benefits. Just the way I go about it. I was sick for 3 days when I stop eating carbs and now I feel great. Thanks for the motivation keep up the good work
I do both, Keto all the time then usually at work i got for a 6-8 hour window, with my first meal at lunch. Works great and i feel good for it, as im in keto also little in the way of hunger either.
You can actually do fasting and eat a Ketogenic diet. I do both. I was doing EF 4 days in a row every week. Now that I'm at about my goal weight, I've adjusted that. I IF 16/8 or 18/6 or even 23/1 during the week. That means I eat one or two meals a day. I will be doing an EF every 4 weeks of 3 to 4 days. Every 4 months I plan on a 5-7 day fast. I have a job with light to moderate physical activity but it is a stressful job that requires mental clarity. Basically my job is that of a 'problem annalist'. I spend my day finding and assessing problems; and then choosing the best possible solution for them. I also do a workout routine that involves some Cardio. I am planning on adding weight resistance to that routine as well. BTW I'll be 51 years old this week.
I've been doing keto and OMAD, best thing I've ever done.
This video is very helpful in explaining the differences and effects of IF and Ketosis. Thank you.
I feel so great doing daily 16 hour fasts and I haven't lost muscle mass because I eat the right foods before a workout..The key is having your fasting days on your days off from the gym.
Hey Thomas, thanks for all your videos. Just thought I'd put my 2 cents in about working out at the end of the day in a fasted state.
I've been doing it for 2 months, and the results are INCREDIBLE. Now, yes, it's something that I had to work my way up to... it's not something I recommend for beginners.
My regimen is to eat dinner the night before, go to work, not eat all day, then head to the gym on about the 23rd hour of fasting. I do heavy, slow controlled lifts, 2 sets, 5/6 exercises... and I do this twice a week. By the time I hit the gym on that 23rd hour, I feel like there's a flood of HGH or something in my body, because once I pick up those weights, I do not feel lethargic AT ALL.
I've gotten more results from lifting out twice a week than I did 4/5 times a week in the past.
I honestly don't think I could have done this at the beginning of my IF/Keto journey... but it's definitely something I would recommend people work their way up to.