Carb Rebound on Keto – Tips to Avoid Weight Gain
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so sitting at dinner with a friend of mine like a week weekend half ago and he was with his girlfriend and he has been doing the keto diet but she had not been and she’s like well I really want to do the keto diet but I’m afraid that when I come off of it I’m gonna just balloon up and it got me thinking like wait a minute that’s actually a great video idea because that’s a common concerns like you go on the ketogenic diet and you drop a lot of water because of the carbohydrates that are out of your system so you lean out but you also lose water weight so it’s a common concern that when you have carbs again then all of a sudden you’re gonna balloon up and you’re gonna just bloat very very valid concern and there’s some ways that you can combat it so I’ve put together this video that gives you some simple ways to make sure that you don’t fat rebound but also don’t balloon back up if you do have carbs but let me first off say that quite frankly it’s not as extreme as you think you know you might gain back 2 or 3 pounds of water but it’s usually gonna be intracellular and you’re not gonna get puffy it’s gonna go right into your muscles but that being said I still want to help people out so let’s go ahead and let’s dive into this video but first you are tuned into the Internet’s leading performance nutrition and fat loss channel we have new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time but a bunch of other videos throughout the week as well now you’re gonna see that there’s a little bell icon on your screen that bell icon is gonna allow you to turn on notifications and it’s very important to turn that on because those notifications make it so you know whenever I go live or whenever I post a new video so make sure you turn those on let’s go ahead and let’s drop in to tip number one this first tip is actually quite obvious it’s gonna be to consume more protein now normally I’m not the biggest advocate for consuming large amounts of protein but when you come off my ketogenic diet you want to be replacing your calories with something and it’s better to replace them a protein than it is with carbohydrates what this is gonna do is its first it’s gonna give you a little bit of a barrier it’s gonna give you a little bit of a buffer so you don’t immediately go back to carbs and have this crazy insulin glucose spike that’s gonna make you want to devour everything in your house it’s gonna make a little bit easier but also there’s a huge thermic effect of protein just consuming protein alone is going to end up utilizing 30% of the calories from said protein so it takes 30% of the calories from the protein you’re eating just to digest the protein that’s a great metabolic effect thermic effect right there but also it’s going to prove your lean body mass and when you’re coming off the ketogenic diet it’s a great time to actually add some muscle mass because you’re hyper insulin sensitive so you might as well have some protein and build some muscle in the process because muscle is what drives our metabolism more muscle equals less fat it means more calories burn just at rest okay additionally protein has some really powerful processes when it comes down to increasing what’s called glp-1 glucagon-like peptide 1 but it also improves cholecystokinin but it also does some other things in terms of reducing gralen levels so it modulates your hunger pretty dramatically so this is really cool when you’re coming off of a keto diet something simple that you can do and next up is now is your time to do a lot more in the way of high intensity interval training and weight training especially if you weren’t doing it before because what’s going to happen is if you weren’t doing it before when you go into high int it’s the interval training or weight training now you’re gonna be a lot more sensitive to the process of it now high intense interval training and weight training it utilizes carbohydrates as its fuel source even when you’re on the ketogenic diet you’re doing it your body is finding ways to make carbohydrates from other substrates so it never changes the fact that hid and weight training uses carbs okay so when you come back off of keto and you go back onto eating carbs you want to find ways to incinerate those carbs as fast as you can and hit is a phenomenal way to do so plus you have a very powerful metabolic effect that occurs when you start going on to hit in fact there’s a study that’s published in the Journal of applied physiology ok they took a look at test subjects that were gonna do 30 minutes of steady-state cardio versus 30 minutes of high entity interval training so one group did 70% of their vo2 max at a steady-state for 30 minutes another group did 30 minutes with one minute on and 105 percent of their vo2 max and two minutes off okay that’s a long rest period not a whole lot of overall activity well not only the density interval group burn more calories during the workout they end up having a much higher Apoc which basically is their exercise post oxygen consumption so they ended up burning 69 more calories over the next couple of hours than the group that did not do the hit so we have that metabolic benefit that’s really great too but most importantly we just want to incinerate those carbs as much as we can so we don’t have a high glucose level next is start making chromium chromium is a very very very inexpensive supplement it’s just a trace mineral it’s just a mineral that you can get on Amazon for literally like 2 bucks it’s not one of those things it’s going to be you have to pay too much attention to the actual quality of it it’s a very simple mineral so just pick a cheap one up okay chromium does some really powerful things what chromium does is it activates what it’s called glute for so here’s your cell inside your cell you have glute 4 okay glute 4 just stays dormant in your cell until it’s acted upon by chromium chromium takes glute 4 and puts it out to the outside of the cell and then what happens is glute 4 basically catches blood glucose that’s flowing through and pulls it into the cell so glute 4 is able to bring down your blood glucose levels and help it actually be utilized within the cell so by taking glute 4 from inside the cell to putting it on the outer membrane we get some really powerful effects so chromium is going to make it so that you end up having better utilization of the carbohydrates that you just consumed the other thing is as a secondary thing is chromium ends up helping insulin signaling so what that means is in addition to helping glucose get in because of glute 4 it also helps insulin sensitivity which means that your body’s going to be able to send more of an insulin signal quicker and sharper to let that glucose in so basically it just helps you control your glucose a heck of a lot better it’s very powerful stuff very important when you’re coming off of the keto diet you really only need to use it for like the first three or four weeks while you’re adjusting back to the carbs okay next up Chia and flax ok full disclaimer I’m gonna be honest on chien flax don’t believe the hype on it being an Omega 3 that your body can really utilize it’s alpha linoleic acid but we’re not using it for the Omega 3 purposes I guess my point in saying that is like it’s not beneficial for the Omega 3 component so I’m not saying that okay cuz that’s practically useless but it’s very beneficial very very very beneficial when it comes down to the heavy heavy soluble fiber component of it Chia and flax do some really powerful things and I discovered when I was recently doing a vegan keto diet for a couple weeks as a challenge how powerful that stuff was so because they’re so soluble they draw water to them and what that means is it also draws a lot of the fat that you’ve consumed and allows it to come out so here’s what I’m saying when you come off of a keto diet the last thing you ever want to do has become mining fats and carbs okay fats and carbs together trigger an insulin spike that causes you to store the fat you also consumed so if you’re consuming carbohydrates and you’re accidentally ingesting some fats along with it eating some chia seeds or eating some flax is going to allow that fat to get grabbed and excreted and it’s also going to slow down the digestion of the carbohydrates so it’s basically making it so you have a lower insulin response but you also end up making it so that the fat is leaving your system therefore reducing the overall calories that are ultimately having a net effect on your body plus you can make some really tasty things and those of you that know my channel they also know that I’m a fan of thrive market there’s a special offer down in the description that actually has my Chia and flax crackers that are in it so you can get those in my thrive box literally a grocery box that I created with thrive and if you don’t know what thrive is thrive is literally an online market where you can get things that you would normally get up the grocery store significantly cheaper and delivered right to your doorstep so if you’ve been watching my channel for a while then you’re used to seeing me talk about thrive market if you’re new to this channel then you need to make sure you check them out but either way this is a special box that I compiled with all the things that I like the most from thrive market especially when it comes down to keto or transitioning off of keto so please make sure you take advantage of them down in the description directly below alright lastly I want to talk about how you can implement fasting strategically when you come off of a keto diet I personally think that transitioning off of keto lends itself to the perfect opportunity to play with intermittent fasting a little bit see intermittent fasting is first of all it’s going to give you some flexibility it’s going to make it so that you can get away with eating a little bit more carbohydrates have a little bit less of an impact but the really cool thing is from an overall fat loss standpoint of a genetic level it helps the upregulation of what is called the mi r133 gene I probably just lost a bunch of you but let me break this down it changes your genetic structure of your fat so basically your adipose tissue transitions and turns genetically into basically visceral fat so it’s on here don’t run away yet okay if it’s o if that’s not bad okay it’s gonna I’m gonna make some sense of this so basically the adipose tissue gets turned into visceral fat visceral fat is brown fat that gets burned really quick for energy in this particular case so what happens is it turns fat normally unsightly and useless into bioavailable fat for energy that your body is going to use first in line so fasting is a great way to keep your body under control not just from the calorie standpoint but also from the genetic level in terms of what it does to your fat it’s actually frickin epic and it’s seriously overlooked like it literally changes your genetic mechanisms to actually have you burn more fat no better way to come off of a keto diet and rest assure that you’re not going to balloon back up like my friend’s girlfriend thought so as always make sure you’re keeping it locked in here on my channel and please please please check out the rive market and take advantage of the special offer to get what I would put in my grocery box I’ll see you guys in the next video
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Carb Rebound on Keto – Tips to Avoid Weight Gain
All of the lean tissue in the body – everything that is not fat – is where most of the metabolism occurs (Lean mass doesn’t include just muscles but also organs such as the liver, kidneys and brain)
Carbs: 5 to 15% of the calories are burned during digestion
Fats: A high end 5 to 15% of the calories are burned during digestion
Protein: 20 to 35% of the calories are burned during digestion
We can say that the specific dynamic action of proteins is roughly 30%
Researchers admitted 25 volunteers to a hospital ward for 12 weeks – they controlled everything they ate and did. But they made them all overeat about 1,000 calories a day
The only different was where the calories came from – protein or carbs
The low protein group (5% protein) lost 1.5 pounds of muscle, and gained 7.5 pounds of fat – the high protein group (25% protein) gained 6.3 pounds of metabolically active muscle.
They also gained fat because they were being force fed. But even though they gained more total weight, they were LESS fat than the low protein group.
HIIT places a greater demand on the anaerobic (oxygen lacking) pathway to produce ATP
Because of this, during the post-exercise recovery period the body will take in more oxygen for regenerative processes including the re-synthesis of muscle glycogen, production of ATP, and to help the body repair muscle tissue damage
*LISS burns a higher percentage of fat, but HIIT burns more fat calories overall*
This means that the cumulative EPOC effects of 3 HIIT workouts per week can add up to an additional 200+ calories burned
2 Ways to Utilize Carbs Better
In the presence of insulin, the chromodulin molecule changes shape and location in the cell, triggering activation of a vital glucose transporter molecule called GLUT4
GLUT4 is found most abundantly in skeletal muscle and fat tissue, where most glucose metabolism takes place in the body
Once activated by chromium, GLUT4 shifts its location from deep within the cell’s internal matrix to a position on the cell membrane
GLUT4 then allows glucose to flow from high concentrations in the blood to lower concentrations in the cell, allowing the cell to safely metabolize sugar while lowering sugar levels in the blood at the same time
Chromium directly increases production of GLUT4 transporter molecules themselves, adding a second important mechanism of action that is independent of insulin (a vital effect in insulin-resistant tissue)
Chromium regulates the genes for several intracellular signaling molecules, including GLUT4 – that effect increases the amount of GLUT4 available for moving glucose out of circulation
Soluble fiber dissolves in water but it does not break down completely – instead it attracts water and turns into a gel-like substance that slows digestion
Soluble fiber comes from the part of the plant that stores water – it can form a gel such as mucilage, gum, or pectin
Soluble fiber slows your digestion by making it harder for your body to break down carbs, convert them to glucose, and absorb glucose into your bloodstream
This helps prevent dramatic increases in blood sugar levels, which then helps insulin work better
Additionally, the gel that soluble fiber forms binds with cholesterol and bile acids in the small intestine and eliminates them from the body
Note on ALA:
ALA is a precursor to EPA and DHA, but the conversion rate in our bodies is extremely low – commonly estimated that 5% to 10% of ALA is converted to EPA, but less than 2% to 5% of it is converted to DHA
This lessens the impact of carbs, but also the targeting of visceral fat has an effect on metabolism, too
1) Can You ‘Speed Up’ Your Metabolism? (20, March). Retrieved from
2) Can You Really Boost Your Metabolism? (2016, December 20). Retrieved from
2) Fasting induces a subcutaneous-to-visceral fat switch mediated by microRNA-149-3p and suppression of PRDM16. (2016, May 31). Retrieved from 3