Meal Timing on Keto – What I Eat in a Day

Meal Timing on Keto – What I Eat in a Day

Meal Timing on Keto – What I Eat in a Day

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there actually is an ideal sequence of how you should eat your meals throughout the course of the day in terms of how you actually structure your proteins and your fats when you’re following a ketogenic diet you see a lot of people ask me to do a video on a full day of eating the reality is that changes all the time but one thing does pretty much stay the same no matter what if I’m on a ketogenic diet I’m going to outline it here in this video I call it the protein sandwich hypothesis and it’s not because I eat a bunch of sandwiches that are high in protein it’s because of how I actually allocate my protein throughout the course of the day in ways that are backed by science and I think that this can help you out a lot when it comes down to maintaining optimal ketone levels throughout the course of the day so you have more energy burn more fat and have more cognitive awareness that doesn’t even flow throughout the rest of the day if you haven’t already make sure you hit that subscribe button so you can get all kinds of keto fasting and natural health videos every Tuesday Friday and Sunday at 7 a.m. Pacific time and hit that little bell to turn on notifications so you can join my live broadcast whenever I do them alright so what the heck do I mean by a protein sandwich well what I mean is how you allocate your protein throughout the course of the day you say you shouldn’t necessarily just be consuming equal amounts of fat and protein throughout the course of the day if you understand when your body utilizes protein the most and when your body utilizes carbs the most and even fats the most you can get a better idea of how your day should look so we want to start with something that is known as the dawn phenomena this isn’t just something that Thomas de Lauer made up this is something that has been known to exist for quite a while when it comes down to diabetic patients people that are suffering from diabetes end up having this thing called the dawn phenomena where in the morning their blood glucose levels are naturally higher now the reason it’s a phenomena is simply because what happens is the liver dumps a lot of the carbohydrates into the bloodstream around 3 or 4 a.m. or a couple hours after we wake and it does this because it sort of sinks in with our circadian rhythm the body is very very fascinating and it’s a very very smart so it has the ability to start understanding our circadian rhythm and when we wake up what that means is that the body knows that you’re about to get up so it dumps a lot of glucose into the bloodstream so that when you do wake up and you do have your cortisol levels go up to help your blood pressure get up they actually have something work with it gets your blood glucose up so you can start your day now what happens is people that are on a ketogenic diet still have this dawn phenomenon occur and it’s even more extreme because it’s noticeable because your insulin levels and your blood glucose levels are usually a little bit lower on a keto diet so what happens is the liver dumps the glycogen and it dumps whatever it has in the way of carbohydrates to elevate the blood glucose up and you’ll notice that your ketone levels are a little bit lower in the morning than they are throughout the rest of the day so this is why in the morning I recommend keeping protein very very low and focusing more so on fats this could be as simple as even having bulletproof coffee or it could be as simple as having eggs with just the yolk because you’re focusing more on the fats in the protein why because the protein has more of a chance of going through gluconeogenesis and adding more carbohydrates or glucose into your bloodstream when you already have a fair bit occurring from the dawn phenomena to begin with so basically all I’m saying here is keep your protein lower in the morning and keep your fats higher so now your body is able to create more ketones right when you wake up because you’re not stunting the production by giving it protein you’re adding fats which are going to be fuel for the ketone production so then we move on into lunch say lunchtime is where I usually add the protein and reduce the fats a little bit and here’s my reasoning behind this you see at this point your body is already cranking it’s already utilizing fats you’ve added the high fats in the morning so it’s primed it and it now knows how to use the fats as a fuel source so it’s revenue long and then lunchtime comes a lot this is where I recommend depriving your body of the fats a little bit give yourself some protein so that the body has no choice but to continue burning fats in this case you’re depriving it of dietary fat so it starts to pull it from your adipose tissue so now you’re starting to understand the protein sandwich protein low in the morning a little bit higher at lunchtime so your fats are lower and then we bring protein back down and fats high again in the evening time so in essence what is happening here is you’re reducing calories and fat midday so that your body has no choice but to go into somewhat of a deficit and use your stored body fat then at the end of the day we increase our calories a little bit we increase our fat and we reduce our protein that our body can start making ketones again again so that we can get into a situation where in the evening time we can overcome that dawn phenomena where the body releases carbs so to make this very very simple because I know it’s complex you’re having higher fat lower protein in the morning lower fat higher protein midday and then lower protein high fat again in the evening time to encourage ketone production at night to encourage fat burning a little bit more at night so how does this all play in with a workout though well that’s just the thing believe it or not you don’t even have to focus on how you time your meals with your workouts especially on a ketogenic diet studies are now starting to completely disprove the whole protein anabolic window after a workout thing your protein synthesis stays elevated for 24 hours after a workout so don’t think that you need to eat some high fat or even high protein right after a workout your body is going to be able to synthesize the right amount of protein that it needs throughout the course of the day so all you have to focus on is your protein sandwich and it makes matters really really simple so I hope this clears some confusion up on what to eat throughout the course of the day I’m happy to dive a little bit deeper and give you a little bit more of a peek into what I would eat in the course of a day but fair warning it changes quite a bit and it changes with science – that’s kind of the beauty of what I do so as always keep it locked in here in my videos if you have ideas for more put them in the comment section below I’ll see you soon

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Meal Timing on Keto – What I Eat in a Day There actually is an ideal sequence of how you should eat your meals throughout the course of the day in terms of how you actually structure your proteins and your fats when you’re following a ketogenic diet.

You see, a lot of people ask me to do a video on a full day of eating. The reality is, that changes all the time, but one thing does pretty much stay the same no matter what if I’m on a ketogenic diet. I’m going to outline it here in this video. I call it the protein sandwich hypothesis. It’s not because I eat a bunch of sandwiches that are high in protein. It’s because of how I actually allocate my protein throughout the course of the day in ways that are backed by science. I think that this can help you out a lot when it comes down to maintaining optimal ketone levels throughout the course of the day so you have more energy, burn more fat, and have more cognitive awareness that doesn’t ebb and flow throughout the rest of the day.

All right, so what the heck do I mean by a protein sandwich? Well, what I mean is how you allocate your protein throughout the course of the day. You see, you shouldn’t necessarily just be consuming equal amounts of fat and protein throughout the course of the day. If you understand when your body utilizes protein the most and when your body utilizes carbs the most and even fats the most, you can get a better of how your day should look.

We want to start with something that is known as the dawn phenomenon. This isn’t just something that Thomas DeLauer made up. This is something that has been known to exist for quite a while when it comes down to diabetic patients. People that are suffering from diabetes end up having this thing called the dawn phenomenon where in the morning, their blood glucose levels are naturally higher. Now, the reason it’s a phenomena is simply because what happens is the liver dumps a lot of the carbohydrates into the blood stream around 3:00 or 4:00 a.m. or a couple of hours after we wake, and it does this because it sort of syncs in with our circadian rhythm. The body is very, very fascinating, and it’s very, very smart, so it has the ability to start understanding our circadian rhythm and when we wake up.

What that means is that the body knows that you’re about to get up so it dumps a lot of glucose into the blood stream so that when you do wake up and you do have your cortisol levels go up to help your blood pressure get up, they actually have something to work with. It gets your blood glucose up so you can start your day.

Now, what happens is people that are on a ketogenic diet still have this dawn phenomena occur, and it’s even more extreme because it’s noticeable because your insulin levels and your blood glucose levels are usually a little bit lower on a keto diet. What happens is the liver dumps the glycogen and it dumps whatever it has in the way of carbohydrates to elevate the blood glucose up, and you’ll notice that your ketone levels are a little bit lower in the morning than they are throughout the rest of the day.

This is why in the morning, I recommend keeping protein very, very low and focusing more so on fats. This could be as simple as even having Bulletproof Coffee or it could be as simple as having eggs with just the yolk because you’re focusing more on the fats than the protein. Why? Well, the protein has more of a chance of going through gluconeogenesis and adding more carbohydrates or glucose into your bloodstream when you already have a fair bit of occurring from the dawn phenomena to begin with.

Basically, all I’m saying here is keep your protein lower in the morning and keep your fats higher, so now your body is able to create more ketones right when you wake up because you’re not stunting the production by giving it protein. You’re adding fats, which are going to be fuel for the ketone production.

Then we move on into lunch. See, lunch time is where I usually add the protein and reduce the fats a little bit. Here’s my reasoning behind this. You see, at this point, your body is already cranking. It’s already utilizing fats. You’ve added the high fats in the morning, so it’s primed it, and it now knows how to use fat as a fuel source, so it’s revving along. Then lunch time comes along. This is where I recommend depriving your body of the fats a little bit, give yourself some protein so that the body has no choice but to continue burning fats. In this case, you’re depriving it of dietary fat so it starts to pull it from your adipose issue.

Now you’re starting to understand the protein sandwich. Stick with Protein low in the morning, a little bit higher at lunch time so your fats are lower, and then we bring protein back down and fats high again in the evening time.

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