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More specifically, you want help with Intermittent Fasting Weight Gain – How to Avoid?
for one reason or another you’re needing to stop intermittent fasting okay maybe you are just tired of it maybe you’re hitting a plateau and you want to change it up that’s totally normal or maybe you’re going on some extended travel or you’re going on a vacation or business trip and you just you know that you won’t be able to fast well it’s very important that you come off of a fast properly and I don’t mean come off of a fast in the individual day sense I mean come off of a fast regimen right so that you aren’t just going back into eating normally and rebound so I’m gonna teach you how to prevent the rebound when you switch away from an intermittent fasting regimen I’m gonna give you all the breakdown a lot of it simply has to do with making sure we don’t have a heavy immune response because when we come off fasting our bodies are very sensitive now another thing that you need to know is contrary to what many people will say when you are intermittent fasting your metabolism is indeed slowing down you’re eating less calories you’re going periods of time without eating of course your metabolism is slowing down is that a bad thing not at all it’s metabolic efficiency we need to change how we look at the metabolism as a speed thing it’s not all about revving up the metabolism all the time it’s all about efficiency and working within that so that being said because your metabolism has effectively slowed down and you lost weight so your metabolism is less you just need to make sure that you’re paying close attention to how you go back into a normal eating regimen so we’re gonna break it all down if you haven’t already please hit that subscribe button you’ve got new videos on both just about every day nowadays so at 7:30 a.m. Pacific time so the red subscribe button then I want you to hit that Bell icon so you can turn on notifications and get push notifications whenever I go live alright so the first thing I want to talk about he is a kind of a cheesy term it’s called meta Flom a shin and I didn’t make this up okay this term was coined in a study those published in the journal Cell and what meta flah Mason talks about is that when we overeat in one sitting we end up having an influx of nutrients that actually cause our immune system to go on attack now you’ve probably heard of inflammation in general inflammation like when we have a virus come in or and we have bacteria come in our body sends inflammation out to attack and ultimately protect our body now an inflammation is happening too much it becomes a problem an example would be people with an autoimmune condition okay those are people where their immune systems are constantly on attacking parts of their body causing big problems lupus hashimoto rheumatoid arthritis anything like that well guess what metal emotion is where inflammation attacks the metabolism and shuts it down and it happens much easier so this study took a look at what happens if you overfed a subject if you overfed a subject what would happen was this normally dormant gene known as PKR would become not dormant they would get activated so normally PKR would only get activated when there’s a lot of viral activity if a virus is coming in or bacteria is coming and then PKR would get activated and it would go on attack but PKR was getting activated when there was too much in the way of nutrients coming in so if someone ate too much at one sitting then PKR would turn on and trigger inflammation to attack the nutrients therefore turning down the metabolism because it would literally shut down the metabolism as a protective mechanism hence the word metal emotion inflammation within the metabolism as cheesy as it sounds it’s a legit thing this PKR thing we don’t want to activate via lots of food so the reason I’m saying this is when you come off of an intermittent fasting regimen it’s easy to activate PKR because your insulin sensitive and it’s easy to just start eating more than your body’s used to okay so it’s very very important to break your meals up into smaller meals this sounds crazy and don’t hate me for saying this because I’m always the guy that says don’t eat four or five smaller meals but in this particular case for a period of time you might want to eat four or five smaller meals maybe three or four five might be a little overzealous and if you’re traveling that’s pretty hard to do the trick is making them very clear you’re not snacking and grazing throughout the day you’re just having smaller meals that by no means are amounting to more calories than you would eat when you normally break your fast okay so if you normally eat 2,000 calories during your fasting window by no means should you be exceeding 2,000 calories throughout the entirety of the day so four meals would be for 500 calorie meals spread evenly throughout the day again by no means should you be exceeding what you ate during your eating window you should actually continue to lose weight if you follow this regime properly okay now it brings me into the next thing you need to pay attention to and it still lines up with inflammation you really should follow some kind of either autoimmune Paleo approach I’ll explain it all a carnivore approach or some kind of introductory diet here’s what that means the carnivore diet now let me say this actually I’m not a carnivore guy I don’t do carnivore I’ve done carnivore and through my experience it has some very powerful powerful mechanisms within its just entirety okay the whole idea behind carnivore is to be anti-inflammatory you have less nutrients coming in just very simple things that your body can process that is exactly why when you’re coming off of an intermittent fasting regimen it’s actually easy to just do carnivore for a couple of weeks because it’s less impactful from an inflammation standpoint in an autoimmune standpoint and it’s quite easy to do when you’re traveling because it’s easy to just get meat and not have a bunch of other stuff it so simply put it’s easier on the immune system to eat the meat than it is to go another route and bombard yourself with nutrients all the time if you bombard yourself with nutrients we’ve run into this whole protein kinase PKR issue again like we talked about with metal emotion so we don’t want that to happen if you don’t want to do carnivore no big deal the thing that you want to pay attention to is doing more of an introductory diet now what that means is introducing small amounts of food in terms of the diversity and then slowly introduce more okay so if eat one type of food or two or three types of food and repeat those for a little while and slowly introduce more foods so your body has a chance to ramp up the proper immune activity so you’re not just flooding your body with nutrients all at once okay trust me this inflammation is not what you want that will affect your metabolism it will slow things down and it will quite frankly just make you feel lethargic and miserable I know this sounds like I’m making it over complicated but I’m not I’m actually trying to make it simple for you because if you can just eat the same kinds of things for a couple weeks it actually makes life easy lastly go keto within the spectrum okay keep it low carb you don’t want big insulin spikes okay no matter what we don’t want an insulin spike so even if you are not keto when you practice intermittent fasting for a couple of weeks after coming off of fasting please just go keto even if you don’t have the fats high it’s all about keeping the insulin levels a little bit lower so we don’t have these big spikes now the next thing I want you to pay attention to is braking of course your diet into three smaller keto meals or for smaller keto that’s kind of to bridge on what I was already saying but this is all about the insulin activity okay so like I started to talk about every time we eat we have an insulin spike and when you come off of fasting you’re highly insulin sensitive okay you don’t eat a whole lot so think of it like a bouncy ball every time you eat that bouncy ball bounces and then it bounces again bounces again until it gets a smaller and smaller and smaller and smaller bounce okay so your insulin sensitivity is sort of like a bouncy ball if you were doing intermittent fasting and you’re only eating one or two times per day normally then each time you bounce you’re not losing a whole lot but as soon as you start adding in more meals where you’re spiking your insulin then you’re reducing that sensitivity okay so basically my point is saying that because you’re eating so infrequently you’re very insulin sensitive so as you start eating more frequently you want to make sure that you’re eating a ketogenic style diets so you’re not spiking your insulin a whole lot and throwing things off you want that bouncy ball to stay nice and controlled all the time so you’re not getting insulin resistant or anything like that now the journal nutrition and metabolism published a study it’s a pretty long-winded study but ultimately what they found is at a very low carb ketogenic diet ended up reducing fasting insulin levels by 33% so you don’t want to come off of a fasting protocol and then just go into a bunch of carbs if you go the keto diet you’ll keep your insulin level 33% lower 33% less instance of potentially gaining fat via the insulin route just in case you guys haven’t checked them out down in the description there’s a link for thrive market if you’ve seen my channel then you know the drill here but if you haven’t then this is really interesting stuff I’ve created specific keto grocery bundles through thrive market so thrive markets an online grocery store so down in the description you can click on that link and check out thrive market you get groceries delivered right to your doorstep never have to go to the grocery store but the coolest part of this whole thing is I’ve been able to compile different grocery boxes so in this particular case it’s a keto grocery box with different keto snacks keto meals things like that that I approve of that I think are good I actually assembled the box so after you finish watching this video you’re gonna want to check them out down there just shouldn’t get a special discount on all those groceries honestly cheaper than the grocery store easier and right to the doorstep so now let’s go ahead and move into the next thing which is going to be don’t snack and I know it sounds weird cuz I’m saying hey we eats a few more frequent meals well no it’s all about not snacking between those do not graze it’s all about the insulin again every time we eat we spike our insulin when our insulin is spiked glucagon is suppress glucagon is what ultimately allows hormone sensitive lipase to be activated which therefore allows you to burn fat okay so please please do not snack if you’re eating three or four meals keep them confined to that time period and do not snack in between in fact the journal diabetic a– published a study that found that when subjects ate six square meals per day or two square meals per day with the same amount of calories they found that the group that ate two square meals actually ended up burning more fat than the other group somewhat not apples to apples in this case because I’m telling you to eat semi frequently but my reason in saying this is that the more frequently generally we do eat the more insulin spikes we have the less opportunities to burn fat so that means every time you eat something you’re stopping an opportunity to burn fat so even if I have you eating four meals right now if you’re grabbing a peanut in between those two meals or in between any of those meals you’re turning off the fat burning system so even if your calories at the end of the day are the same if you eat 2,000 calories the person next to you eats 2,000 calories but they’re grazing all day and you’re eating in four or five square meals you’re gonna burn more fat because you have more opportunities to turn on hormone sensitive lipase and activate the glucagon pathway lastly two quick little things still continue to Train fasted just because you aren’t doing intermittent fasting anymore it doesn’t mean that you shouldn’t be training in a fasted State first thing in the morning okay and if you can’t train first thing in the morning train as close to an empty stomach as you possibly can in the afternoon hours after lunch for example next one is a big one believe it or not and that is still commit to not fasting okay because so many people get so addicted to fasting they come off of fasting and then they’re like oh well it’s too hard today I’m just gonna fasting it and then you’re falling right back into the trap and you’re not actually letting yourself repair I love fasting and I want to fast all the time but there also comes a clear line when I need to draw a line in the sand I need to say wait a minute I’m not fasting for these next two weeks because I’m resetting my metabolize I’m getting back on track and there are times when I want to go into a fast because it’s just easier and what my body feels used to but I need to let my body recover so I don’t rebound because otherwise my metabolisms doing this and then it’s just getting all herky-jerky and then it throws off the whole system so nee helped write these things down write down everything I explained use it as your protocol if you’re going on vacation if you’re going out of town if you need to take a month off follow this protocol as always keep it locked in here my channel and please do check out thrive market down in the description they’re a huge sponsor of this channel and they’ve made it possible for me to create cool food options for people that watch my videos so it’s pretty awesome see you guys in the next video
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How to Avoid Weight Gain AFTER Intermittent Fasting – Thomas DeLauer
A study published in the journal Cell found that overeating has a harmful effect on the body’s metabolism – it may destroy your body’s regular metabolic response
In your body there is a molecule called RNA-dependent protein kinase, or PKR, which points out and fights viruses with other molecules, but if you overeat, it also attacks metabolism
When you eat too much, excess nutrients attack cells that contain PKR, and its response is to fight back by shutting down metabolism because all of these extra nutrients are perceived as a threat
When mice eat a normal diet, this molecule called PKR is silent; however, if a cell containing PKR is bombarded with too many nutrients, PKR grabs other immune system molecules that respond to this food attack and organizes a “firing squad” to shoot down normal processes, leading to insulin resistance and metabolic dysfunction
The results provide evidence that a process called “metaflammation” occurs in the body – metaflammation is inflammation triggered by the metabolism of nutrients that occurs when the body processes food into energy
Keep Inflammation at Bay – Introduction Diet or Carnivore
Works in 2 ways: 1) anti-inflammatory effect of ketones and 2) the limited nature of carnivore allows you to slowly reintroduce food groups
A ketogenic diet could be beneficial for a number of types of pain, including neuropathic pain, and inflammatory pain
Compared to glucose metabolism, ketone metabolism produces fewer reactive oxygen species, which are known to contribute to inflammation
Break Calories into 3 Keto Meals & Do Not Snack
If you’ve been fasting for a while, you’re likely going to be quite insulin sensitive, so to maintain “sensitivity” you should 1) eat keto and 2) avoiding snacking to minimize insulin spikes/keep it stable
Keto & Insulin – Study
Study (Nutrition and Metabolism) examined the impact of the keto diet on insulin resistance in 83 subjects with an average age of 48 years and BMI of 33
The subjects were divided into three groups and asked to eat one of three equal-calorie diets.
The first group consumed a very low fat diet (VLF) consisting of 70% carbohydrates, 10% fat (3% saturated fat), and 20% protein.
The second group consumed a diet high in unsaturated fat (HUF) consisting of 50% carbohydrates, 30% fat (6% saturated fat), and 20% protein
The final diet mimicking the ketogenic diet, called the very low carbohydrate diet (VLCARB), consisted of 4% carbohydrates, 61% fats (20% saturated fat), and 35% protein
All subjects ate one of these equal-calorie diets for 8 weeks followed by a 4 week period in which they consumed the same diet
The VLCARB diet lowered fasting insulin by 33% and the HUF diet lowered it by 19%
The VLF diet had no impact on fasting insulin levels
Additionally, the VLCARB meal also provoked significantly lower postprandial glucose and insulin responses than the VLF and HUF meals
Published in the journal Diabetologica, researchers found that eating 2 larger meals a day (breakfast and lunch) is more effective than 6 smaller meals in a reduced-energy regimen (for patients with type 2 diabetes)
The study compared the effect of six (A6 regimen) vs two meals a day, breakfast and lunch (B2 regimen), on body weight, hepatic fat content (HFC), insulin resistance and beta cell function
Researchers assigned 54 patients with type 2 diabetes, both men and women, age 30–70 years, to follow two regimens of a hypoenergetic diet (below normal, caloric restriction), A6 and B2, each for 12 weeks
The diet in both regimens had the same macronutrient and energy content
Body weight decreased in both regimens, more for B2 (-5.07 lbs for A6 vs −8.1 lbs for B2)
HFC decreased in response to both regimens, more for B2 (−0.03% for A6 vs −0.04% for B2)
Fasting plasma glucose and C-peptide levels decreased in both regimens , more for B2
Continue to Train in a Fasted State
Don’t Cave in and Break into a Fast
1) Masino, S. A., & Ruskin, D. N. (2013, August). Ketogenic Diets and Pain. Retrieved January 04, 2018, from
2) UC San Francisco. (2018). How Ketogenic Diets Curb Inflammation in the Brain. [online] Available at: