Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

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if there’s one thing that I know a lot about it’s the world of plateaus as someone that was 280 pounds before and went through a 100 pound transformation myself I know exactly what it’s like to deal with a plateau and intermittent fasting isn’t exempt from plateaus ok sure it works phenomenally well for dropping body fat but the fact is you’re still going to encounter plateaus and we need to find ways to bust through those plateaus and it’s not about adding supplements it’s not about working out harder it’s about strategically messing with the timing or strategizing on ways to shift how your calories come in so I’ve got three really powerful ways that you can reinvigorate your intermittent fasting lifestyle this is going to be a game changer if you’re someone that’s been stalled at a weight for a little bit of time you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos and live broadcasts throughout now additionally make sure you check out highly calm so you can see the premium performance apparel that I’m always wearing at an awesome price okay so number one okay this first one’s gonna sound a little bit obvious at first but hear me out on it because it makes complete sense and I’m gonna give you a little bit more of a strategy than just the high level take a two-week break from intermittent fasting and go down to a 12 on 12 off strategy so instead of fasting for 16 hours and eating for eight only fast for 12 hours you see Rhonda Patrick has actually done some video she even talked to Joe Rogan a little bit about it how if you can just fast for 12 hours you get a lot of benefit not saying that’s what you should do day every day but take two weeks and go back to 12 hours on 12 hours off let me explain how this works and then I’ll give you a little bit more of a protocol okay you see the Journal of obesity actually published a study and they took two groups of people aged 30 to 50 okay and what they did is one group they had continuously diet and another group they had diet for two weeks and then come off for two weeks to baseline calories then diet again for two weeks so basically they were intermittently diving two weeks on two weeks off now both groups dieted for 30 weeks it’s a pretty long-term study so with the end of these 30 weeks what they found is that the group that intermittently dieted that took weeks on two weeks off ended up losing 31 pounds whereas the control group that just consistently dieded only lost 20 now the other interesting thing is that the overall fat mass that was lost was pretty significant in terms of difference to the intermittent group lost 27 point 1 pounds of fat whereas the control group that went consistently only lost 9.2 pounds of fat that’s pretty darn interesting when you look at that so what the researchers ultimately concluded with this study is that adaptive thermogenesis is a lot more powerful than we actually thought the adaptive thermogenesis is simply where we are reducing our calories so therefore our metabolism slows down the thermogenic effect ends up slowing down we have less body heat being created now it’s a lot more than we thought so intermittent fasting even if you’re consuming enough calories during your eating window you probably still have an adaptive thermogenesis effect that is happening during your fasting period so it’s nice to be able to take a break now and then so here’s where things get really interesting about this study though they looked at something known as resting energy expenditure now what resting energy expenditure is is simply how much energy your body burns when you’re at rest so they found that both groups ended up having about the same decrease in resting energy expenditure over the course of 30 weeks so what that means is that they both were having a slight decline in their amount of energy that was burned at rest to be expected they’re losing weight and they’re restricting calories but what’s interesting is that the intermittent group the group that was two weeks on two weeks off lost a lot more weight normally when you lose a lot of weight your metabolism slows down even faster because you have less muscle and you have less overall body to actually warm up so the fact that their resting energy expenditure decreased at the same rate yet one group was almost 20 pounds lighter really proves that the intermittent group had the right idea now interestingly enough in the last four weeks of the study they found that the group that was dieting two weeks on two weeks off ended up having a great increase in resting energy expenditure therefore spreading the gap even more so the group that died at two weeks on two weeks off ended up having a nice increase in resting energy expenditure whereas the control group continued to dive down pretty darn interesting and it proves that taking a little break now and then is powerful so what you’re gonna want to do is you’re gonna want to stop fasting 16 8 or 18 6 for 2 weeks commit to 2 weeks and just go to 12 12 increase your calories a little bit but still fast for 12 hours so maybe break your fast at 10 a.m. and have somewhat of a normal breakfast and it’s gonna lead into this next thing that I’m going to talk about that’s a great great tool if you’re intermittent fasting you’re stuck in a plateau and that is to go two weeks of a keto bulk now don’t get my words twisted here I’m not saying you need to go in a true bulking regimen but what I mean by a keto bulk is utilize the ketogenic diet to give you a little bit more flexibility with calories now some of you might be wondering well wait a minute isn’t a calorie a calorie you’re telling me that if I go keto that my calories don’t matter as much well it’s not so much that it’s more about getting rid of the insulin issue so you’re not gonna have as much insulin so quite frankly you can get away with having a few more calories at least when you’re first starting out you’re probably not going to gain a bunch of weight if you add calories from a ketogenic lifestyle but the whole point is to kind of get those left end values up to get your body’s metabolism back up but use the keto diet as a tool to be able to get those calories increased now I’m not saying you go keto long-term so whether you are keto or whether you’re not keto doing a 2-week keto bulk works really really well and in essence we’re kind of applying some of the same methodology that I talked about in the first tip yeah you’re basically giving yourself a break but you’re allowing your calories to be a little bit higher without so much of the insulin rebound without the carb rebound so what you’d want to do is over the course of 7 days you’d want to take five or six of those days and eat a larger amount of calories eat a higher amount of calories but be very strict keto ok very high fat moderate protein very low carb then 2 days a week go ahead and intermittent fast again ok go you’re 16 hours go you’re 18 hours so basically at the end of the week you want to be at a slight net-positive you want to be about 5% more calories than you would be consuming normally at the end of the week so basically go high-calorie and then on the days you fast aggressively fast enough to bring your calories back down to balance when looked at over the course of 7 days so by adding calories on a keto diet you give yourself a little bit of a break get your metabolism to ramp back up get your resting metabolic rate up to where it needs to be again and you get to apply essentially the same principle as that two weeks on two weeks off study that I referenced in the first tip there was a study that was published in the journal physiology that took a look at three different groups so I took a group that had a high carb diet where they just consumed the massive amount of carbohydrates they had a periodic high carb diet where they had the same amount of carbohydrates but spread differently throughout the day and then they had a very low carb very high fat diet okay now what they wanted to look at was overall who started burning fat and who actually started building muscle and what was happening okay so what they found is that after three weeks this is a three week study the group that was on the very low carb ketogenic diet ended up having a massive increase in fatty acid oxidation so they were producing between 0.8 and 2 millimoles of ketones what that tells us simply put is that even when they had higher levels of protein if they were at the right ratio the ketogenic ratio so they were at 78% fat in terms of their calories they ended up having an increase in fatty acid oxidation now what does this mean it means that even if you’re not following a ketogenic lifestyle long term that in a couple of weeks you can boost your fatty acid oxidation now what does that mean for your fasting it means when you go back to fasting your cells are going to be a lot more adapted to those fatty acids which means that you’re going to burn more fat efficiently even if you go back to intermittent fasting and aren’t doing Heat oh so use keto as a tool to be able to increase your calories without as much negative impact and the third thing that you can do to break out of your intermittent fasting Plateau is going to be shifting your workout timing it’s not about working out harder it’s not about adding more cardio it’s not about adding more sets or reps or anything like that it’s about the timing you see and it’s all about flip-flopping I’m not opposed to working on the evening I’m not opposed to working out in the morning but what I will say is you should rotate and shift whatever it is that you do so what I mean by that is if you presently workout in the morning if you work out in the morning in a fasted state what you might want to do is try bumping your workout to the end of your fasting period but still fasted but at the end of your fasting period this is gonna be extreme it’s me very difficult but what’s going to happen is you’re gonna have a massive massive increase in what is called p70 s6k this is going to allow more million targeted forgot – and more importantly metabolic rate okay you have more muscles actually generating heat allows you to burn fat so what you would do is you’d work out at the end of your fasting period and then break your fast with your post-workout meal that would be very very powerful I can almost guarantee that would bust you out of your Plateau the other thing that you can do if you work out in the morning already is shift your workout to after you break your fast now you won’t burn as much fat but what’s gonna happen is you’re gonna be in a situation where you can potentially build more muscle because you’re going to have more strength now studies have shown that you are gonna have a little bit of a physical improvement in terms of your performance if you’re fed now that may not be the case for fat loss in fact you’ll actually stunt fat loss during that time what’s gonna happen is by temporarily shifting you’re gonna be able to build more muscle because you go to lift heavier and long-term that extra muscle is going to incinerate fat during your fasting period it’s like you’re having a hotter burning furnace because you have more heat because of more muscle even if it’s just one pound I mean it’s all you need now the other thing if you are already someone that works out in the evening you want to shift to the morning I know it can be hard for your schedule but only a few days a week is all you need okay shift it from the evening over to the morning in your fast and state so there’s a study that’s published in the journal PLoS ONE that found that those that train in a fasted state had a 46% higher level of norepinephrine okay epinephrine or epinephrine adrenaline these are the things that mobilize fat if you have high levels of adrenaline norepinephrine you’re releasing free fatty acids into the bloodstream and you’re burning more fat so if you’re training in the evening we need to bump that to the morning and shift that for a few days per week if not all the time you’re also gonna have a higher increase in free testosterone which is going to lead to more muscle long term we also have an increase in cortisol which sounds like a bad thing but again it’s actually good in this case because cortisol is the opposite of insulin so with cortisol present we know we don’t have a whole lot of insulin which can stunt your fat loss so shift those workouts up and it makes a really really big difference so just to recap again really quick take two weeks of a break and go to 12 hours on 12 hours off just trust me on it take the time off it will make a difference you’re number two do a keto bulk for two weeks just do it add more calories keto bulk five or six days of keto bulking with one day of extreme fasting to get yourself back into a caloric just balance so you’re only a little bit elevated okay and lastly shift your workout timing morning goes to evening evening goes to morning even for just a period of time to break through that Plateau now as always you can put comments down below and I’ll do my best to respond to them now if I don’t respond them in the actual comments section I should be able to reply to a lot of them in my weekly Q&A sessions now please don’t get offended if I don’t get a chance to answer your question mind you there are a lot a lot a lot of questions so I do my best to answer the ones that are the most blatant that people generally want answers to as always I will see you in the next video thanks for tuning in [Music]

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Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer…

Morning vs Evening Workouts Study:
In the morning, levels of insulin, cortisol, and total and free testosterone are all higher; the norepinephrine response to the exercise is higher in the morning, and so is the response of glucose as well – which gives you a hormonal advantage

Study – journal PLoS One:
Looked at the effect of time of day on performance, hormonal and metabolic response during a 1000-M cycling time trial in 9 recreational cyclists, average age 31

The participants performed a 1000-m TT at either 8 am or 6 pm, in randomized, repeated-measures, crossover design a 1000-m cycling time-trial

There was also a main effect of time of day for insulin, cortisol, and total and free testosterone concentration, which were all higher in the morning (+60%, +26%, +31% and +22%, respectively) The norepinephrine response to the exercise was increased in the morning (+46%), and it was accompanied by a 5-fold increase in the response of glucose.

Evening Workouts (Better Performance):
Core body temperature is low at night, rises quickly upon awakening and reaches a maximum in the early evening, and lowers before bedtime. The optimal body temperature for strength training normally occurs in the late afternoon to early evening 3:30pm till 8:30pm. During this time window, one has an optimal nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – this is because core body temperature is the temperature at which your central organs operate. Enzymatic reactions are extremely sensitive to minor variations in your core body temperature – for the biological systems involved in high intensity physical exercise, the optimal temperature is relatively high. So, as mentioned, high core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow. Most people can achieve higher muscle activation levels in the evening compared to the morning – we more quickly adapt to heat stress than we do to hypoxia. As a result, core body temperature correlates with exercise performance – people are normally strongest when their core body temperature reaches its daily peak.

Push Workouts to the End of Fasting Period:
p70s6 kinase serves as an indicator of muscle growth as increased levels of p70s6k may lead to a faster transport of amino acids into the muscle cell membranes, which should lead to a more rapid and potent anabolic response to post-workout nutrient ingestion.

2 Week Break:
Study – International Journal for Obesity- The study investigated the body’s “famine reaction” continued dieting and its impact on weight loss in 47 obese men. Two groups of participants aged 30 to 50 were randomly assigned to a 16-week diet which cut calorie intake by one third, 23 of whom maintained the diet continuous. The others did it for two weeks – then broke from for two weeks eating simply to keep their weight stable. This cycle was repeated for 30 weeks in total to ensure 16 weeks of dieting. The intermittent dieters had an average weight loss of 31lbs vs 20lbs in the control – six months later; fat mass lost was 27.1lbs in the intermittent group vs 9.2lbs in the control.
**While reduction in absolute REE did not differ between groups (INT: -502 vs CON: -642), after adjusting for changes in body composition in was significantly lower in INT (INT: -360 vs – 749)**

Concluded that when we reduce our energy (food) intake during dieting, resting metabolism decreases to a greater extent than expected; a phenomenon termed ‘adaptive thermogenesis’ – making weight loss harder to achieve.

This ‘famine reaction’, a survival mechanism which helped humans to survive as a species when food supply was inconsistent in millennia past, is now contributing to our growing waistlines when the food supply is readily available

Keto Bulk:
Published in the Journal of Physiology, researchers investigated the effects of adaptation to a ketogenic low carbohydrate (CHO), high fat diet (LCHF) during 3 weeks of intensified training on metabolism and performance of world‐class endurance athletes (21 subjects) – subjects were “elite race walkers.”

2.1g of protein per kilogram translate to 1g of protein per pound

And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol*

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