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How to Introduce Carbs & Come off Keto

How to Introduce Carbs & Come off Keto

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so you’re done with keto that’s totally fine okay but you have to come off of it right yeah I don’t want you to end up being one of those people that stops keto and then ends up not liking keto simply because you gained weight back or you ballooned afterwards because you just came off of it wrong there’s just a simple strategy keto is okay to come in and out of you don’t have to be keto for the rest of your life there are some that choose to be and some that choose not to so let me teach you how to come off of keto properly so you don’t rebound and so you still continue to reap the benefits and you can go back in the revolving door and enter the keto lifestyle again if you want to all right so let’s go ahead and break it down hey make sure you hit that red subscribe button and then hit that little bell icon so you can turn on notifications and make sure you select all notifications not just personalized notifications so you never miss a video they’re coming out just about every single day at 7:30 a.m. Pacific time alright let’s drop in to this protocol the first most important thing that you have to know here is that when you come off of keto you have to reduce your fat intake dramatically the second that you start consuming carbohydrates you have to lessen your fat intake and I don’t just mean a little bit I mean a lot you’re not on keto anymore so for the next four weeks you should keep your fats low I don’t condone a low-fat diet let me make that very clear but what I’m saying here is when you come off of keto you are very insulin sensitive you’ve been eating keto for a while which means your body hasn’t been singing carbohydrates do you know what it’s gonna do and it sees carbohydrates it’s gonna gobble them up like crazy because it’s gonna see him everywhere so it’s gonna just be like oh car ride rates grab them I mean I don’t want that to happen when fat is in the equation to here’s what happens you spike your insulin because you ate carbohydrates but you’re still in the habit of eating fats so you spike your insulin and you ate fats well guess what the carbohydrates go into storage and so does the fat that you just ate so that is why while you are getting accustomed to carbohydrates again you need to keep the fats very very low so I recommend between 10 and 20 percent of the fat intake that you were while you were on keto it’s very important to know and there’s a study those published in the American Journal of Clinical Nutrition that found that fats do store easier as body fat than carbohydrates when you’re not in Quito okay operative words not in Quito you see they found that between 75 and 80 percent of excess calories that came from carbohydrates would store as fat but 90 to 95 percent of excess calories that came in as fat would store as fat so when not in Quito fat stores easier when in excess than carbohydrates when in excess again only when in excess right the point is you need to reduce those fats keep those carbohydrates where you need them to find that new level for you all right number two this is where things get really exciting because this is kind of my brainchild here all right I had a really interesting idea compiled a bunch of research together and then looked at different studies but this idea made a lot of sense alternate day fasting okay the whole goal with coming off of Quito is to be able to gingerly transition yourself into carbohydrates when you’re in Quito you have all this benefit of ketones being present okay when you come off of Quito that ends abruptly but if we use this strategy we can actually keep ketones nice and elevated and it’s through alternate day fasting in a staggered sense let me describe what that means all right so day one coming off of Quito you’re going to go ahead and fast for 22 hours then the next day you’re gonna eat as normal non fasting then the next day you’re gonna drop it down to a twenty hour fast and then the next day and you’ll eat as normal then the next day you’ll drop to an 18 hour fast and the next day eat as normal then a 16 hour fast then eat as normal 14 hour fast then eat as normal and then a 12 hour fast and then go ahead and start your normal diet so it’s called a staggering alternate day fasting and the reason that I’m having you do it is because as you come off of keto you can capitalize on the intermittent fasting the alternate longer fasting days to still keep your ketones elevated to offset some of the negative impact of the carbohydrates and then you’re sort of weaning yourself off of key tones via the fasting it makes so much sense there’s some awesome science talking about alternate day fasting these days check this one out okay so this one was published in the journal Cell Metabolism took a look at 60 people over the course of four weeks okay one group just ate standard diet the other group ate an alternate day fasting style diet for these four weeks where they can eat whatever they wanted to on their eating days and then they would just have a fasting day then whatever they want on their eating days then a fasting day here’s what’s cool okay the one group that was doing the alternate day fasting lost 7.7 pounds in four weeks okay that’s pretty remarkable for not really having to do a whole lot they found that even though they did overcompensate a little bit with the calories on the days they would eat so for example they would fast and then the next day they might overeat a little bit they still ended up with a net 35% caloric reduction so that’s why they lost so much weight but that’s not what I was excited about what I was so excited about is within the study they found that their levels of ketones were elevated even on days they were not fasting even when eating lots of carbohydrates they still had ketones present because the fast had carried over into the next day a little bit as far as ketones go what does this mean to you coming off of keto it means you’re still getting the really cool benefit of ketones but without ketosis it is the perfect transition for you okay so now you get to eat these good foods but you still get to have the ketones and you still get to lessen the negative impact it’s worth noting that if you’re looking for foods to eat with intermittent fasting and with coming off of keto and stuff like that I did put a link down below for thrive market okay so thrive market I’ve been able to create grocery bundles okay so that means I’ve got keto bundles fasting bundles hormone optimisation bundles metabolism bundles all grocery bundles with foods that I choose from thrive market so thrive market is a membership-based online grocery store where you get things delivered right to your doorstep rather than having to go to the grocery store so it ends up being a lot cheaper than the grocery store but they’re also a huge help to my subscribers and my viewers because I have an opportunity to put a plan into action for people people can actually get foods I talked about so I highly recommend you check them out if you’re coming off of keto and you’re wanting to practice some of this stuff in get the right foods okay now let’s go ahead and let’s move into the next one which is using high intensity interval training for the first two weeks coming off of Kido now this is super important because what happens is when you do high-intensity interval training your body uses carbs as a fuel source it just does okay so what we have to do with that is we want to make sure that we’re doing short intense bouts of activity for two weeks almost every day what this is going to do is it’s going to acclimate your body to using carbs again and it’s going to try to make it just a little bit more metabolically flexible towards it the best way that I can describe it is by an analogy okay let’s say you wanted to learn a language so you move to the country let’s just say you move to Italy okay you went to Italy I’m gonna live here for six months because I want to learn the language so it takes you six months to learn just basic Italian well what if you had the ability to go to Italy and press a fast-forward button where you did everything you did in six months in one month that’s what we’re doing here except instead of a language we’re getting the cells acclimated to carbohydrates we’re revving things up we’re moving faster the cells are having no choice but to get acclimated at a high rate of speed to carbohydrates it’s consolidating that carbohydrate adaptation if you want to call it that you’ve spent months or years being keto adapted now you have to reverse that and get a little bit more car adapted again it’s no big deal there was also a study that’s published in the Journal of applied physiology nutrition and metabolism that found that high-intensity interval training increased the metabolic flexibility for carbohydrate consumption or utilization and for fat utilization even when the cardio or the activity wasn’t going on basically it ended up making it so the body could use carbohydrates more efficiently and better even not during a workout okay the fourth thing I need you to pay attention to is a strict no snacking policy this should carry over forever to be honest I think snacking is really what messes us up but it all comes down to the fact that while you’re transitioning off of keto you’re going to be insulin sensitive so every time you eat something you spike your insulin which means you turn off fat burning the second that a peanut goes in your mouth it turns off fat burning until that is metabolized okay it’s just any little thing that goes in your mouth it spikes your insulin if your insulin sensitive because you’re coming off of keto that is magnified even more so keep the gaps between your meals strict and regimented an only thing that you’re consuming between those meals is water or diet beverages or whatever it’s going to be but no food nothing that elicits an insulin response okay so the next one that I need you to pay attention to is going to be eating low glycemic carbohydrates which kind of goes without saying that’s healthy carbs versus sugary carbs okay duh all right but what about resistant starches well resistant starches are sort of a hack and normally I don’t like to implement resistant starches too that’s kind of complicated but it’s a way for you to be able to consume carbohydrates at a larger degree without having the negative impact of too much blood sugar so a resistant starches for example when you take like a potato and you bake it and then you refrigerate it and you reheat it what that does is it changes the molecular structure into what is called a resistant starch the body actually doesn’t know how to break those starches down so reheated pasta reheated potatoes reheated sweet potatoes reheated root veggies if they’ve been cooked cooled and then reheated they become resistant it doesn’t mean you can eat a bunch of them but it does mean that the body has a tougher time absorbing the glucose from them the reason I mentioned this is if you need filler material because you you started eating carbs so now the carb cravings are coming in it’s gonna happen it’s great filler material take a potato bake it refrigerate it reheat it and then you’ve got you know seven ounces of potato that’s not going to impact you the same way that seven ounces of regular potato would and it’s gonna make it so that you just can transition a little bit better it’s filler material and it fills the void it’s exactly what you might need number 6 is going to be soluble fiber okay it kind of comes in the same vein in terms of slowing down the absorption of the carbohydrates but I’m a fan of the soluble fiber versus the insoluble fiber because you don’t know the negative impact on your body is a little bit less and you can get by with less overall so chia some flax maybe a little glucomannan fiber from like something like shirataki noodles or anything like that where it’s just a slow digesting fiber that slows down the carbohydrates as well okay just some fun things that they throw into the mix and the last but certainly not least and probably one of the most important things for overall health and cellular health and just preventing damage you have to increase your antioxidants during this time for at least three to four weeks when you are in keto your body is burning a very clean fuel okay it has very little electron leakage when you are burning ketones so when you burn energy from ketones it’s a very direct through the electron transport chain into the mitochondria creating energy meaning you have very little leaking particles that trigger metabolic stress and trigger reactive oxygen species oxidative damage this is the biggest benefit of keto in my opinion it’s clean when you come off of keto suddenly you have a bunch of oxidative damage because you are no longer burning a clean fuel it’s like you just took a Prius and just shoved a bunch of diesel engine fuel into it right and all of a sudden the Prius is like whoa it’s like big cloud of black smoke it’s barely running okay not saying that you’re a Prius we’re in you’re on keto you’re probably a little bit more like I don’t know maybe a a Tesla Model S or something but still the clean factor still makes sense right the point is is now all of a sudden you have a dirtier fuel you need to have antioxidants to help combat the dirtier fuel whereas when you’re on keto you didn’t need the antioxidants cuz they were built-in so what I recommend is dark chocolate unsweetened baking dark chocolate gram for gram it’s probably the highest antioxidant food that you can find higher than blueberries higher than strawberries and it’s taste good too even though it’s a little bit bitter I recommend adding it to your mix having a little bit before bed also loading up on a whole food form of vitamin C okay don’t get one that’s absorbing acid get one that’s made from like acerola fruit or acerola cherry okay there’s a lot of different brands Whole Foods has and sprouts has and whatever just look for quote whole food vitamin C capsules and you’re gonna load up on those I want you to take like probably two to three thousand milligrams per day for three to four weeks and it’s going to help combat some of the reactive oxygen species that is going to naturally occur as a result of you coming off of keto all right so here you have it it’s basic broken down and it’s simple simple as it can be if you have ideas for future videos please comment them below and don’t be worried about coming up with judo your human can always come back we’re always here see 

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How to Introduce Carbs & Come off Keto – Thomas DeLauer

There is nothing wrong with going on the keto diet and coming off the keto diet… but there are certain things you need to be cognizant of in order to avoid rebounding, or regaining back the weight you lost. Knowing how to properly come off keto is very important, and, as such, in this video I provide you with a simple strategy to prevent this from happening…

Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!

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Weird Carbs: Your Body & “Resistant” Starch:

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Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student:



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