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how often do you need to be reek are being up or adding carbs back in your diet when you’re on a low-carb diet or a ketogenic diet this question comes up all the time and I want to go into some exquisite detail as to how it works in your body but first and foremost make sure you turn on those notifications for these videos so that you can see whenever I post one or whenever I’d go live which is even cooler also if you haven’t already hit that subscribe button so you can get these three videos per week plus the live broadcasts all right science time when it comes down to ketosis a lot of people are always wondering should I have cheat meals or refeed meals or should I restore what’s called muscle glycogen which is the carbohydrates that are stored in our muscles or should you just float on through ketosis because you don’t need them well let me first say we have to break this down into two different categories when we’re looking at ketosis we’ve got full-blown therapeutic style of ketosis okay where you’re like just guzzling fats all the time right you’re just like chugging them basically going with 90 percent fats eight percent protein in two percent carbs that’s what’s called a therapeutic ketosis and that is not necessarily what most people are doing especially if you’re watching this channel you’re probably not doing a therapeutic ketogenic diet which truly is very beneficial but in that particular case you’re never going to need to carb refeed simply put but there’s another style of ketogenic diet which is also known as baseline keto I like to call it or basically when you’re looking at keto as getting fat adapted and then every once in a while having carbs into the equation so how this works is when your body is utilizing ketones as a source of fuel you’re not really utilizing carbs anymore so that means that your muscle glycogen actually stays fuller you have more carbs stored in your muscles and your body becomes more efficient at utilizing it here’s what’s crazy the small amount of carbohydrates that you are getting from a ketogenic diet like the 5% of your diet that is carbs plus the protein that gets converted into carbs ends up being enough to keep your muscle glycogen levels full that means they’re high enough naturally in ketosis to be able to work out just fine so people say I feel weaker when I’m in ketosis and I feel better when I have carbs that is somewhat true but if you understand that glycogen actually stays higher in ketosis for a longer period of time then you might be able to strategize when you have a refeed meal so let me put it like this our bodies become very very efficient at using carbs when you’re in ketosis which sounds crazy when I first heard that and started studying this I thought it was nuts I was like wait a minute I thought that my body was getting more efficient at using fats I thought that it had nothing to do with carbs totally not the case you see the body becomes so used to using fats as a source of fuel that it tries preserving what little carbs you do have in your body what this simply means no matter what whether you are in full-blown ketosis or not your body will always need some of glucose okay let me say that again so it makes perfect sense your body no matter what guys will always need some glucose your brain always requires 15 to 18 percent glucose your liver is gonna really create some no matter what its gonna create it from little bits of carbs that you get or it’s gonna create it from proteins now what changes in ketosis is how far those carbohydrates go and what I mean by that is your body’s gonna do its best to keep the carbohydrates that are stored in your muscles and let them last as long as possible now I’m gonna back this up with some science in just a minute so make sure you stick with me through this entire video because I have to get through some basic stuff before I can give you the research so it all makes sense what we have to remember is we have two tanks of glycogen in our body we have carbs that are stored in our muscles okay those are the ones that we use when we work out things like that then we have carbs that are stored in the liver it’s the liver glycogen that fuels the brain when the liver glycogen is emptied that’s when we produce ketones not when we drain the muscle glycogen – there’s this common myth out there that says we need to absolutely make sure we drain through our muscle glycogen and drain through our liver glycogen to ever be in ketosis false it’s all about draining the liver glycogen in fact in ketosis you want to keep your muscle glycogen pretty high because that’s what’s gonna allow you to still function and workout because your body’s gonna preserve it’s gonna keep the muscles full so I hope that that makes sense ok when it comes down to being in ketosis we don’t have to burn through our muscle glycogen okay now let me reference a study this particular study took a look at ultra marathon runners that were accustomed to running 100-mile races you may be thinking like this is a pretty darn extreme example like why are we going this route well this extreme example how’s it to make perfect sense so in this study these ultra marathon runners were broken down into two groups one group they gave them a low-carb diet basically put them in ketosis another group they fed them a lot of carbs they fed them a lot of fruit they gave him the traditional high carb diet then what they did is they had them run for three hours three hours straight and in this three hour run they basically measured some things out of their saliva they did some cross-sectional muscle fiber analysis and they also measure their blood levels what they were finding was pretty darn intriguing both groups had the same amount of glycogen left in their muscles at the end of the 3-hour run so let me break it down with some math for you really quick if one group of runners that had the high carb diet started with 400 total grams of carbs stored throughout their entire body and the other group only had maybe 75 grams stored because they were on a low-carb diet the fact that they both ended with 50 grams of carbohydrates stored proves that the low-carb diet group didn’t use much glycogen what does that tell us it tell us that not only the body is more adapted to fats the body has become ruthlessly efficient at utilizing kolenka j’en the way that it should which therefore proves that we don’t need to be draining the glycogen tank to be in ketosis so the long-winded explanation of what I’m trying to say here is if you have a refeed meal once every couple of weeks in ketosis and restore your glycogen levels a little bit it may kick you out of ketosis for a short amount of time but if your fat adapted your body’s gonna bounce right back okay let me give you a personal example I’ve been in ketosis for a long period of time now when I first went into ketosis I stuck to it religiously for six months I didn’t very at all and I was really really strict with the high amounts of fats I’m very structured with my protocol well when I went out of ketosis for about two weeks I found that I was back in ketosis way faster than I ever got into it before because my body had become fat adapted but I also found that the muscle glycogen in my body stayed fuller longer meaning I didn’t deflate I didn’t have that flattened feeling where I felt weak it worked better because my body was now more efficient at utilizing fats and storing the glycogen again so now you probably want to hear what I do how often do i refeed how often do I actually start adding carbs back in well it looks something like this when I start feeling like my joints are a key when I start feeling like the pain is kicking in when I start feeling like I’m getting totally stale that’s when I know it’s time to have some carbs again is it every week nope is it every two weeks nope is it every three days nope you want to know the honest answer I don’t really know I just know when my body starts to feel that way and that’s the main thing that I want to drive home with you is you are going to know when your glycogen levels are low okay but don’t think that they’re gonna deplete magically after a few days as soon as you get into ketosis it doesn’t work like that you don’t go carbs and then spike up and then go into ketosis and those legs and levels drain they drain at their own rate of time and you will know you will feel stale you will feel weak and you just won’t feel good so what should you eat when you refeed you still want to make sure your refeeding with a low glycemic carbohydrates here’s why any cheat meal or reefy that you have is going to spike your insulin your body is very sensitive to insulin at this point in time if you spike your insulin you’re going to shut off ketosis really fast and your body is more than likely going to store those carbohydrates as fat you are very very prone to storing body fat with a cheat meal much more so than any other time so eat low glycemic carbs ones that don’t spike your insulin but still replenish your glycogen that way you don’t have insulin shutting off the process you have carbs that are gently replenishing your glycogen I’m talking about things like beans like lentils like possibly brown rice but honestly even that is a little too high GI chickpeas stuff like that don’t make it a cheap meal make it a refeed meal that is strategically implemented and I promise you the glycogen levels will restore you’ll still have that glycogen you’re not the deflated skeleton that you think you are and that my friends is how glycogen works in ketosis remember it’s all about the liver it’s not about what’s stored in the muscles so as always keep it locked in here on my channel if you have any questions regarding this topic make sure you put them in the comment section below and I will see you in the next video
This Post Was All About Ketosis: When to Eat Carbs- Ketogenic Diet | Thomas DeLauer.
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When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing & Cheat Meals… On average, the body can only store about enough glycogen for 2 hours-worth of exercise. In ketosis, glucose is not being used by the brain so it goes directly to your muscles. Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis. Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is great for those training heavy.
Excerpt from the Ketogenic Diet book, published by Lyle McDonald:
“The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.”
Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two.
Study 1: The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up:
Half of the participants ate low-carb (20% of calories from carbs) for 6 months.
The other half ate high-carb (55% of calories from carbs) for 6 months. On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work. What was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it.
Study 2: In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4.
They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much.
Study 3: A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis – took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in a row. They did a half Iditarod distance, going around the same 100 mile loop every day for five days in a row. He fed the dogs a high fat, moderate protein, low carb diet. He measured muscle glycogen in the dogs before they started. At the end of five days, he did muscle biopsies on the dogs again. That’s after racing 100 miles a day, pulling a sled, being fed adequate calories in a low carb, moderate protein, high-fat diet. At the end of five days, they had more glycogen in their muscles than they did when they started. Their muscle cells were sucking up every little bit of what they could find and putting it right back in the muscle as glycogen. And doing it much more efficiently than when they were fed a high carb diet.
Synovial Fluid/Cartilage: Rice, potatoes, sweet potatoes, pumpkin or other starchy vegetables are preferable – Proteoglycans are essential for forming cartilage and bone and are a combination of protein and glucose. So starch and protein are essential for good bone formation.
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