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the difference between a low-carb diet a slow carb diet a no carb diet a ketogenic diet there’s so many different ones out there I want to do this video to give you an understanding of what a low-carb diet is and then what a slow carb diet is but as I was starting to really write out the notes for this video and as I was starting to figure out what I was going to say I realized that this entire video is ultimately giving you the formula of what I generally eat and what I usually do in a given year to maintain you know different cycles of ketosis with slow carb and low carb and all this and that so I figured I’d give you an explanation of that but before I go into any detail and what I do you have to have a solid understanding of what the glycemic index is and you have to have a solid understanding of what insulin is so I’m gonna give you a brief brief brief crash course in that glycemic index is simply this when you consume a carbohydrate the amount of time that it takes to get in from your bloodstream into the actual cell basically all the way from digestion into the bloodstream into the cell is what your measurement of the glycemic index is so something that is a zero takes a long time to break down or a one in this case something that has a 100 goes into your digestive system really fast and then gets into your bloodstream really fast and gets into the cell really fast that’s the difference between low glycemic and high glycemic so we have to understand that then in order to understand what insulin is insulin is secreted by the pancreas as a response to carbohydrates so when you consume carbohydrates you produce insulin and that opens the cell up to being able to receive nutrients okay low glycemic foods don’t trigger a lot of insulin response high glycemic foods trigger a high glycemic response trigger a lot of insulin so the whole idea with low carb versus low carb is slow carb is talking about low GI carbs nothing fancy nothing super crazy there it’s what’s been touted for many many years as really the healthy way to eat eating more complex carbohydrates but I go beyond that I’m not just a fan of complex carbohydrates I’m a fan of extremely slow carbohydrates but first I have to help you understand sort of the benefits of eating the slower carbohydrates and the biggest one is gonna come down to your mood plain and simple because when you’re transitioning from a low carb diet into a slow carb diet you might feel some different mood fluctuations and when you’re on a low carb diet for a long period of time you might find that you start feeling a little bit tired a little bit woozy and you start feeling like you’re a little bit Moody well the whole idea with lower glycemic carbohydrates is it’s going to help your mood by helping keeping your serotonin levels stable there was a study in 2015 that was published in the American Journal of Clinical Nutrition that took a look at it was a huge study 70,000 women took a look at 70,000 women that were eating either higher glycemic index carbs or lower glycemic index carbs it was a clear defined winner that the lower glycemic carbs had a much lower instance of depression than the higher glycemic carbs because the high glycemic carp was causing this constant increase and fall increase and fall of blood sugar making it so your serotonin was doing this all the time so when you’re on a low carb diet you’re not producing a whole lot of serotonin so what a lot of people end up doing as soon as they have carbohydrates they end up spiking their blood sugar way up and then it comes crashing way down and they have these massive mood swings the whole idea with the slow carb approach is to be able to keep your mind together okay that way you can come off of a ketogenic diet and not completely feel like you’re getting depressed and then super happy and depressed and then super happy but I have to help you understand the full slow carb diet approach so I got to give some credit to a man named Tim Ferriss you’ve probably heard of him before he wrote the 4-hour body he wrote the 4-hour workweek and basically he’s touted the slow carb diet as a big big thing for him and I’ve taken a variation of that and I’ve realized that Wow that’s kind of how I eat too so here’s what I typically do in a given year I’ll go 2 to 3 months in a ketogenic state I like being in ketosis I feel good I feel like my brain is functioning very well I feel like I can be the best that I can be in the office I can be the best that I can be when I’m at home but most of all it’s very easy to maintain it’s easy when I’m traveling but I also get to a point because I’m training heavy because I’m working out a lot because I’m taxing my body that I actually do feel like I need some carbohydrates and I do feel like I need to restore but instead of just going willy-nilly back into carbohydrates I cycle into what is called a slow carb approach so absolutely no refined flours no white breads no white flowers at all ok zero gluten whatsoever ok the proteins that I’m consuming are few and far between ok I’m eating leaner proteins I’m eating chicken when I can I’m eating maybe even getting protein from legumes I’m getting egg whites all organic free-range all locally sourced whenever possible trying keep it ethical keep it as close to the earth as possible then Tim Ferriss is a big fan of taking one day a week and eating sub 5% protein levels okay I don’t necessarily want to do that every single week but what I end up doing is by and large consuming about 15 to 20 percent of my overall calories from protein in the first place when I’m on this period of time now the big thing that you need to understand about this is I’m implementing beans I’m implementing lentils on implementing chickpeas very very slow carb foods now a lot of people will say well those are very high in lectins is that going to be hard on your body the truth is if you cook them right and you eat them in moderation you split them throughout the day you’re not gonna have as much of an issue with it now another one of my rules to live by when I’m actually having carbs is to ration your fruits okay you don’t want to be consuming lots of fructose I’ve talked about in other videos fructose requires a different delivery system it utilizes the active transport chain in your body which means you can only carry a small amount of fruit at a given time before it gets stored as fat so again a lot of people when they come off a ketogenic diet they end up eating all kinds of high glycemic carbs they eat a bunch of fruit they eat all the wrong things they completely counteract what they were doing before the whole idea when you’re coming off of a low carb diet and you’re cycling a little bit is you want to make sure that you’re not having high glycemic carbs unless they are strategically implemented okay so basically again what I’m saying when you’re coming off that ketosis diet if you go high glycemic with your carbohydrates you will rebound and you will not feel very good the whole trick is to go very low glycemic okay now in addition to this when I am eating my carbs whenever I am actually on a slow carb approach I also implement intermittent fasting a couple days per week so people watch a lot of my videos and they say Thomas like you talked about fasting you talk about ketosis you talk about different carbs to talk about inflammation like what diet do you actually do well the short answer is I combine all of them so even though my videos aren’t necessarily a one-size-fits-all approach the videos that I’m putting out there are different subsets of what I do with my given diet so again to break it down I’m ketosis most of the time then I go into the slow carb approach then I go lower protein for sure implement intermittent fasting during that period of time but there’s one other goal than rule that I want you to follow and this is something that I share with a lot of my clients and they share with whoever I’m working with never combine your fats and carbs that’s the simplest thing okay even when they’re low glycemic keep your fats out of the equation as much as possible that’s the one thing we’re Tim Ferriss and I kind of diverge Tim Ferriss is a big fan of still combining grass-fed meats and still combining your higher fatty cuts of meat with different carbs I’m not a big fan of that because I truly understand what happens with insulin you spike your insulin carbs go into the cell but so does fat so I just separate them and if there’s one golden rule that you can take from this it’s to separate your fats and carbs period ketosis carbon learning the equation fats and protein when you’re on a slow carb approach it’s okay to eat your fats but eat them separate from your carbohydrates so you’re not spiking your insulin it’s all about insulin manipulation and I guess that’s really what it comes down to in this video is you’re constantly manipulating your different levels of insulin and keeping your gluten levels low or non-existent at all and making sure that your body is constantly remaining susceptible to using fat as a source of fuel that way when you go back into ketosis everything is going to work just fine and in so I know this is a lot of rambling and explaining some things but I hope that it clears up what I do on a daily basis on a monthly basis and on a yearly basis that you can have a solid understanding – as always keep it locked in here in my channel and I will see you in the next video
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Ketogenic Diet: Low Carbs vs. Slow Carbs | How to Balance- Thomas DeLauer… Low carb diets limit the carb intake and the slow carb diets concentrate on the glycemic index in foods – Low carb reduces the total volume of carbs, while slow carb changes the type of carbs consumed.
Glycemic Index: The “glycemic index” is a term used to describe the blood glucose response to a particular food. The glycemic index is a method of ranking the effects of carb-based foods based on their effects on blood sugar – refers to how quickly sugar reaches the bloodstream after food consumption. High-GI foods pass rapidly through your digestive system and into your bloodstream, driving up your blood glucose levels and causing insulin to spike. Low-GI foods, on the other hand, pass more slowly through the digestive system and enter the bloodstream gradually, which keeps insulin levels low (1,2)
Slow Carb: Your gut quickly absorbs high-GI carbs and spikes your blood sugar, resulting in high insulin that can increase storage of belly fat, increases inflammation, raises triglycerides and lowers HDL, raises blood pressure, lowers testosterone in men, and contributes to infertility in women. High-fiber, low-sugar carbs, are slowly digested and don’t lead to blood sugar and insulin spikes. These slow carbs reduce cancer risk and increase your body’s ability to detoxify (3)
Blood Glucose and Insulin: When your blood glucose and insulin move up and down rapidly or stay high it disrupts your natural blood glucose balance. This can lead to your body having trouble responding to your blood glucose levels, which may contribute to insulin resistance. Insulin resistance is associated with many health problems – type 2 Diabetes, obesity, high blood pressure, stroke and heart disease (4)
Study: A study published in August 2015 in the American Journal of Clinical Nutrition analyzed data from about 70,000 postmenopausal women. They found that women who had higher dietary glycemic index intake had increased odds of developing depression within the three-year study. They also found that higher consumption of added sugars was associated with depression risk.
On the other hand, women who ate more fiber, fruits, and vegetables (which often have lower glycemic indexes) were shown to have a lower chance of developing depression, per the study’s findings. Researchers suggested that the association may be due to many different mechanisms. Refined carbohydrates contribute to inflammation, insulin resistance, and cardiovascular disease, which are all associated with depression (5) Low GI Food Benefits Summed – Increase the body’s sensitivity to insulin, improve diabetes control, reduce hunger and keep you fuller for longer, minimize carb cravings, and minimize energy crashes
1) Glycemic Index and Glycemic Load | Linus Pauling Institute | Oregon State University. (n.d.). Retrieved from
2) The glycemic index. (n.d.). Retrieved from
3) Slow Carbs, Not Low Carbs: The Truth about Low-Carb Diets – Dr. Mark Hyman. (2015, August 20). Retrieved from
4) Prediabetes & Insulin Resistance | NIDDK. (n.d.). Retrieved from
5) Consuming highly refined carbohydrates increases risk of depression. (2015, August 15). Retrieved from m