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Keto Diet vs. Flexible Dieting (IIFYM): Health & Body Effects – Thomas DeLauer

Keto Diet vs. Flexible Dieting (IIFYM): Health & Body Effects – Thomas DeLauer

Keto Diet vs. Flexible Dieting (IIFYM): Health & Body Effects – Thomas DeLauer

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all right so this video is gonna be a little bit different you know ordinarily I like to go super in-depth on science but one of the things that I want to start doing more often is responding to comments and responding to questions that come in and a little bit more of a casual sense a little bit more of a real talk sense so one of the big questions that has come up is what are my thoughts on flexible dieting I want to talk about this a little bit and I want to go into some detail I’m gonna use a little bit of science but I’m gonna keep it a little bit more basic you see this question came up because I talked about intermittent fasting a lot and intermittent fasting sure you could have a little more flexibility with the diet and I do tout that into my videos I say sure you can have a little bit more in the way of carbohydrates you can have a little bit more flexibility because your body’s doing most of the work when you’re in your space at state but the thing is is that flexible dieting as a whole is an entirely different story you see flexible dieting kind of came to be from the CrossFit community mainly the CrossFit community was big and paleo but then they kind of got into a lot of the flexible dieting world which nothing against CrossFit whatsoever I’m just giving you sort of the origin and the idea behind flexible dieting is that it’s going to simply be calories in versus calories out and you’ve probably seen some of my videos on that before I talk about calories in versus calories out and what is truly effective like if you are in ketosis do calories matter if you’re not in ketosis the calories matter well at the end of the day yes calories matter you know calories in versus calories out to an extent but what we have to look at with flexible dieting is you had a lot of this combination of fats and carbohydrates and whenever you have the combination of fats and carbohydrates is when you have the problem so I talked about this with my clients from time to time if you were to take something that is seemingly unhealthy let’s justlet’s for this sake let’s make it simple and say let’s say a gluten-free pizza okay this gluten-free pizza has a gluten-free crust that by itself is not really that unhealthy right it’s you know it’s maybe it’s got some brown rice flour or maybe it’s got some tapioca starch it’s not amazing but it’s not super bad by itself and then on top of that you have sauce which is really not that bad then you might have some meat toppings which aren’t that bad by themselves then you have some veggies which aren’t that bad by themselves and then you have some cheese which I’m not the biggest fan of dairy but if you’re a ketogenic diet by itself cheese is okay so how come all of a sudden once they’re combined into one food product does it suddenly become unhealthy if you just take a step back it doesn’t make a lot of sense like you’re kind of like wait a minute why are all these individual food groups considered healthy until they’re combined well it all has to do with insulin if you’re spiking your insulin with a carbohydrate at the same time that you’re taking in a fad you’re going to have a problem you’re going to have this fad that gets shuttled into storage because you’ve spike your insulin so that’s exactly how it works same kind of thing with a gluten-free bun and a burger okay by itself that burger isn’t that bad but you combine it with the bun and all of a sudden you’ve got an issue again so that’s where the big problem with flexible dieting comes in is you’re skyrocketing and then you’re messing up your insulin levels you’re constantly having this weird fluctuation where your body cannot find homeostasis which leads me into my next issue with flexible dieting you have this big fluctuation of insulin you’re never finding balance one of the keys to getting your body in a position to actually lose weight is getting your insulin values nice and stable now what I essentially mean by that is whether you’re fasting whether you’re in ketosis or whether you’re on a slow carb low carb diet the whole perfect ideal is to have your insulin levels relatively stable throughout the course of the day now with fasting I will definitely say you have a period of time when you break your fast and you have a spike in insulin it’s gonna go up a little bit in fact you want to manipulate it and I talk about that a lot but for the most part your fasting and your insulin levels are nice and low and steady I am NOT anti carbohydrate let me put it this way carbohydrates are okay but the problem is that it’s extremely hard to keep your insulin levels stable with them unless you know what you’re doing so for most of the population it’s a lot easier to sustain life and to lose weight and change your body composition with a nice low-carb approach all the time that’s why I’m a big proponent of it the other issue when it comes down to flexible dieting is the grandiose approach on this we are creatures of habit by nature which means you’re going to find some foods that you like in a flexible dieting approach and you’re going to stick to those foods and the problem is you end up having a major micronutrient deficiency there so let’s say you find a certain group of foods that you real like when you’re flexible binding they fit within your caloric range and you change your body composition well over time you’re gonna have mineral deficiencies you’re going to have vitamin deficiencies unless you were being very very aware of that so I guess my biggest beef with flexible dieting isn’t so much the fact that you’re flexibly dieting but it’s the fact that it’s the type of people that generally gravitate towards that the type of people that are gonna generally gravitate towards flexible dieting drinking tea by the way so that’s why I’m doing this so that I can keep my brain going so I can talk but the type of people that are generally doing flexible dieting are very green dieters they’re very new they don’t understand body composition they don’t understand physiology they don’t understand nutrition they just understand calories and versus calories out which in theory makes sense but it’s very dangerous it’s dangerous for people because they can go into this position where they’re taking in all kinds of weird foods and not getting the right profiles and not getting the right minerals and just think that it’s only calories that matter again I will resurface and say that calories in versus calories out do 100% matter but it is not the end-all be-all you need to have that balance the final issue that I have a flexible dieting and again it’s not even really an issue it’s just a misunderstanding that I don’t think a lot of people understand is that protein yields the most thermic effect of any calorie so a calorie that you get from protein it lists a strong thermic effect meaning it does boost your metabolism in a lot of ways okay carbohydrates are in second place they boost your metabolism as far as the thermic effect is concerned and then fats don’t really affect your thermic effect at all okay similarly because there’s not a lot of metabolism that takes place they really they just absorb with pancreatic lipase they go through my cell and they’re there absorb there’s no real thermic effect of actual digestion because fats believe it or not are not really digested they’re emulsified so it’s a whole different process when you combine these fats carbs and proteins all into one like that it slows down the actual thermic effect of the food so flexible dieting isn’t getting nearly as much of a thermic effect as they would think but also flexible dieting allows for a lot of fructose and this is a big thing here fructose which is the sugar from fruit is not as safe as people think you see we can only handle a small amount at a given time I’m not saying that if you just eat fruit and your calories are low that you’re going to gain a bunch of weight but you might have a body recomposition where your body loses muscle and actually gain some fat and it has to do with the fact that fructose is absorbed through the portal vein utilizing what’s called an active transport system fructose goes straight to the liver and if it can’t be utilized within the realm of 40 to 50 grams of fructose at one point in time it gets stored its fat flexible dieting you’re consuming a lot of high fructose corn syrup a lot of fructose that’s a very very hard on your liver that can contribute to a fatty liver which is something that you don’t wanna be dealing with especially at a young age but it also is going to allow you to store a lot more fat I know a lot of vegans I know a lot of vegetarians that consume a lot of fruit even they end up mentioning that it’s a lot more difficult to maintain the body composition that they want hardly to put on muscle and harder to lean out a little bit it’s not saying that vegan or vegetarian is bad again it’s just saying that too much fructose can be a problem and flexible dieting you’re consuming a lot of sugar and that high-fructose corn syrup it’s a very concentrated version of that so this video is simple just answering a question about flexible dieting am i a fan of it not really because I think it breeds the wrong kind of mentality that’s not sustainable does it work for people they’re trying to change their body and they’re trying to lose a massive amount of weight or get in shape over a short amount of time yeah it can because that thermic effect of food and calories in versus calories out and thermodynamics do apply but at the end of all of it you have to acquire a type of lifestyle that’s going to work for you that truly is going to elicit a response not just with your body composition but with your health as well so again with intermittent fasting take it with a grain of salt you want to find a diet strategy that works for you by and large and utilize intermittent fasting as a catalyst to improve that and on those intermittent fasting days you can have an insulin spike you don’t have to be so worried about being super strict with your diet but you do want to make sure that you’re doing it strategically which is why I’m always giving you videos explaining how to break the fast and all of that now we’ll see you in the next video

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Keto Diet vs. Flexible Dieting (IIFYM): Health & Body Effects - Thomas DeLauer

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Keto Diet vs Flexible Dieting (IIFYM): Effects on Body Composition & Overall Health – Thomas DeLauer

All right. This video’s going to be a little bit different. Ordinarily I like to super in-depth on science, but one of the things that I want to start doing more often is responding to comments and responding to questions that come in, in a little bit more of a casual sense and a little bit more of a real talk sense. One of the big questions that has come up, especially now that we’re in the beginning of the year, is what are my thoughts on flexible dieting?

I want to talk about this a little bit, and I want to go into some detail. I’m going to use a little bit of science, but I’m going to keep it a little bit more basic. This question came up because I talk about intermittent fasting a lot. Intermittent fasting, sure. You can have a little more flexibility with the diet. And I do tout that in some of my videos. I say, sure, you can have a little bit more in the way of carbohydrates. You can have a little bit more flexibility because your body’s doing most of the work when you’re in its fasted state.

But the thing is is that flexible dieting as a whole is an entirely different story. Flexible dieting kind of came to be from the crossfit community mainly. The crossfit community was big in Paleo, but then they kind of got into a lot of the flexible dieting world, which nothing against crossfit whatsoever. I’m just giving you sort of the origin. And the idea behind flexible dieting is that it’s going to simply be calories in versus calories out. And you’ve probably seen some of my videos on that before. I talk about calories in versus calories out, and what is truly effective. If you are in ketosis, do calories matter?

If you’re not in ketosis, do calories matter? Well, at the end of the day, yes, calories matter. Calories in versus calories out, to an extent. But what we have to look at with flexible dieting is you had a lot of this combination of fats and carbohydrates. And whenever you have the combination of fats and carbohydrates is when you have the problem. I talk about this with my clients from time to time. If you were to take something that is seemingly unhealthy … for this sake, let’s make it simple and say a gluten-free pizza. This gluten-free pizza has a gluten-free crust that by itself is not really that unhealthy. Maybe it’s got some brown rice flour, maybe it’s got some tapioca starch. It’s not amazing, but it’s not super bad by itself. Then on top of that, you have sauce which is really not that bad. Then you might have some meat toppings, which aren’t that bad by themselves. Then you have some veggies which aren’t that bad by themselves. And then you have some cheese which I’m the biggest fan of dairy, but if you’re on a ketogenic diet by itself, cheese is okay. So how come all of a sudden, once they’re combined into one food product, does it suddenly become unhealthy?

If you just take a step back, it doesn’t make a lot of sense. You’re kind of like wait a minute. Why are all these individual food groups considered healthy until they’re combined. Well, it all has to do with insulin. If you’re spiking your insulin with a carbohydrate at the same time that you’re taking in a fat, you’re going to have a problem. You’re going to have this fat that gets shuttled into storage because you’ve spiked your insulin. That’s exactly how it works. Same kind of thing with a gluten-free bun and a burger. By itself, that burger isn’t that bad, but you combine it with the bun, and all of a sudden you’ve got an issue again. That’s where the big problem with flexible dieting comes in, is you’re skyrocketing and you’re messing up your insulin levels. You’re constantly having this weird fluctuation where your body cannot find homeostasis, which leads me into my next issue. With flexible dieting, you have this big fluctuation of insulin. You’re never finding balance. One of the keys to getting your body in a position to actually lose weight is getting your insulin values nice and stable.

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