New To Keto But Want To Grow Your Knowledge?
More specifically, you want help with Try These 3 Types of Intermittent Fasting?
hey so it turns out there’s more than just one kind of intermittent fasting there’s actually three I’m gonna break them down in this video so you know which one might be best for you now full disclaimer I’m not going to go into exquisite detail with each kind of fasting method but I am going to give you the benefits pecans and what the practical applications are for each and then I have a plethora of videos on my channel that you can dive into if you need more specifics on exactly what to break a fast with etc etc the point of this video is to outline what I think are the three primary kinds of intermittent fasting that you can do by the way there’s a lot more that you can do than just these three if you want to mix and match a bunch of variations but these by far are the three pinnacles hey I want to make sure you hit that red subscribe button and then hit that little Bell icon so you can turn on notifications and know whenever I go live also after this video is over please check out 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don’t have to do keto to do intermittent fasting and you don’t have to do intermittent fasting if you want to do keto however it’s important to know that both fasting and keto are born from each other the benefit of intermittent fasting in the first place is simply because you’re going without food to the point where your body creates ketones so whether you’re in ketosis or not the benefits that you’re getting from intermittent fasting are because of ketones being present so now that we can put away the weapons and we can not fight each other on that let’s go ahead and talk about what happens with keto and fasting okay so this particular method is going to be where you’re fasting but when you you break your fast you’re not having carbs you’re keeping it strict Aikido okay so you fast and then you eat Kido you fast in the new Aikido this is really really good for fat loss probably the number one thing the number one kind of fasting for fat loss okay it’s also extremely extremely good for mitochondrial health it’s just for overall energy metabolism getting your body to manufacture energy better but probably even second to fat loss is gonna be cognitive function very very big for boosting cognition okay so it’s gonna help you out with thinking more clearly thinking just a lot cleaner when it comes down to just everyday life okay so here’s how it looks when you’re fasting you’re draining your liver glycogen you have stored carbohydrates there in your liver okay so once those carbohydrates are burned up which usually happens after about one day of fasting you’re in ketosis okay so if you’re looking at the traditional forms of intermittent fasting which are gonna be like sixteen hours of fasting eight hours of eating or possibly eighteen hours of fasting six hours of eating or even all the way up to 20 hours of fasting and four hours of eating okay you’re going to have some degree of ketones being present because your body has drained glycogen out of the liver so that’s the goal with fasting drain the liver glycogen so that the body starts to produce ketones okay now fasting alone depletes glycogen okay so at the end of your fast you’re likely in ketosis but then when you eat food if you’re consuming carbohydrates that’s kicking you a taquito so the benefits of the fast are abruptly stopped okay you’re fasting benefits are great benefits are great then you have carbs boom benefits stop there’s other benefits but the benefits of ketosis stop however if at the end of your fast you stay keto then you’re sort of extending the fast but without actually fasting ok so you’ve gone the full day or 16 hours or 18 hours or 20 hours and then you break your fast and you still keep eating keto but because you’re not replenishing that liver glycogen your body still stays in a fasted state so it’s like you get the benefit of fasting without having to starve yourself and that’s exactly how the medical community found ketosis is for epileptic patients in the first place it’s sort of like learning a language right so like if you go on a fast and you don’t eat your body gets a little bit fat adapted it gets used to using ketones and fat but then you eat carbs and you jolt it out of it so it’s like learning the language because you go to another country you start to learn the language and then you move back and you forget it then you go to the other country and you learn a little bit more and then you come back and you forget it again but if you just immerse yourself in that country then you learn the language a lot faster that’s why I usually recommend keto plus passing just works really well so then in that case what do you break your fast with what should you do well when you break your fast you want to be consuming the kinds of fats or lean proteins and lean proteins I should say that are going to allow you to create the most amount of ketones and this Warren’s a reference from a pretty interesting study so this study was published in the Journal of Clinical Endocrinology and metabolism took a look at 20 adults ok these adults were all doing a ketogenic diet and it broke them up into two groups one group consumes 60% of their fat calories from saturated fat 15% from polyunsaturated fat and 25% from monounsaturated fat then another group did 60% of their calories from polyunsaturated 15% from saturated and still 25% from monounsaturated so all they did is they flip-flop one group had more saturated fat one group had more polyunsaturated fats well what they found the end of the study was the group that had more the polyunsaturated fats had higher ketones at 8.4 verses the saturated fat group at 3.1 so when the benefit of keto plus fasting is ultimately coming from a massive amount of ketones being produced then we’re gonna want to have fats that are quicker and easier to break down so the polyunsaturated fats okay so we’re gonna just go for the healthy oils when we break a fast and then later on introduce the saturated fats we wanted we want to prolong the life of the fast as long as we can the other thing that’s really cool is the ketogenic diet has a unique way of preserving thyroid health so what that means is that when you’re losing weight your thyroid would typically start to produce less you slow down your metabolism because you’re losing weight but the ketogenic diet is unique in that it actually makes it so you’re more sensitive to the thyroid that is floating around meaning you have less actual slowdown of your metabolism with new combined keto with fasting whereas if you combine carbs with fasting you could slow down your metabolism which goes ahead and allows me to lead in to the second kind intermittent fasting which is exactly what I’ve been talking about fasting with carbs okay so in this particular case you’re still fasting for 16 hours and eating for 8 or fasting for 18 6 or 20 and for the difference is you’re not someone that necessarily wants to eat keto maybe you want your carbs but you find that you just prefer an intermittent fasting lifestyle well that’s totally fine there’s nothing wrong with that I could poke holes and everything if I wanted to the benefit of carb fasting comes from fat loss of course but also you get a chance to build a little bit more muscle simply because you have the advantage of manipulating insulin spikes granted I will say full disclaimer you’re not going to lose as much fat on carb fasting as you would with keto fasting and you’re definitely not going to have as much of a cognitive effect but you do still get some of the ketone effect during the period that you’re fasting but it’s like you get a very small amount of keto and the rest not ok so you basically you’re jumping in and out of ketosis all the time which again is ok intermittent fasting with carbs is great I cycle in and out too sometimes I do keto fasting sometimes I do carb fasting so one is not necessarily better than the other it just all depends on what you’re after so the hard part with carb fasting is like I mentioned before is you don’t get fat adapted very well just as soon as your body’s starting to get adapted to utilizing those fats then all of a sudden you’re pulling out of the equation you’re putting cars back in ok so you’re getting quick benefits of keto but not prolonged benefits of keto again remember we’re getting the benefits of keto when we fast whether we eat carbs or not now the benefits that are really strong come from your insulin sensitivity so basically while you’re fasting bringing your insulin sensitivity way up and insulin resistance down so that means when you do break your fast if you consume some carbohydrates it’s gonna spike your insulin really high which at first sounds bad but if you’re trying to build muscle this could be a good thing so that means like when you break your fast you break your fast with some protein that’s very lean and you break your fast with some carbohydrates that are relatively high glycemic like some protein and maybe some rice cakes or something like that that’ll spike your insulin really high what that does is insulin comes to the cell and knocks on the door and allows it to open up so that nutrients can come in now when we’re in keto we don’t have a lot of insulin being elevated so it’s hard to absorb a whole lot in the way of protein but our body preserves it that’s a different story now with carb fasting when we break our fast we end up having a big surge of insulin that greatly opens the door to the cell so a bunch of protein can get in so it works really well if you’re trying to put on some muscle and you’re not as concerned fat loss but there’s some very important things that you need to know do not combine fats with carbs when you are doing intermittent fasting with carbs it is very important that you stay ultra strict with keto you have more flexibility because you’re within the confines of the keto spectrum anyway but with carbs in the equation you have some serious volatility remember carbs turn on some pretty nasty switches in your body and if you can control them and you can have responsibility it works great but when you combine fats and carbs that’s when you have the problem so if you’re fasting throughout the day and then you just go and you sit down and you have dinner which is just a normal standard American dinner with fats and carbs combined you’re in for a world of hurt okay what happens is you spike your insulin with the carbs but then not only is the protein gonna come into the cell so is the fat you just ate you just activated storage hormones in conjunction with fat consumption so now the fats going to go to storage okay there’s also something we need to know of that’s called oscillation stimulating protein ASP okay ASP actually gets spiked from fat and then what happens is the ASP goes and spikes insulin so believe it or not when you consume fat along with carbs you get a bigger insulin spike a lot of times than you would if you just had carbs now full disclaimer again some fats will slow down the digestion of carbs and make it better but if it’s high glycemic carbs then you run into a big problem anyway I’m getting complex here the point is when you break your fast keep it lean keep fats out of the equation get your cars get your protein and eat your fats and later because you still need fats okay now more on that in other videos the Third Kind of intermittent fasting is called Oh mad or one meal a day I’m sure a lot of you watching this video have heard of it or maybe you’re trying it or maybe you’ve been doing it for a while it has its benefits but it also has serious drawbacks the benefits of oh man is the fact that you’re fasting for 23 to 24 hours out of the day and then consolidating all your into one meal huge benefits from the fasting side of things you’re definitely getting into ketosis with that fast you’re draining your liver glycogen and you’re getting a huge cognitive effects on your brain okay because you’re actually having the effect of the ketones hitting your brain but if you break your fast then you’re having to consume so much in one sitting it can be tough for some people some people do really well but the biggest issue that is out there is that a lot of times people aren’t eating enough and they’re making it something calories they are consuming are not nutrient-dense because they’re simply trying to get their calories so therefore you end up with a slowdown in your metabolism because you’re slowly eating less and less and less and less now this can be very very detrimental to your thyroid activity and affect your metabolism in a negative way so if you do oh Matt it is critical that you still try to kind of break it down into two smaller meals within one meal okay so it’s like break your fast however you would normally break your fast with carbs or with fats and then 15 minutes later then eat a little bit more flexible okay you just still need to kind of break it into two I’m a much bigger fan of two meals a day then one meal a day a lot of it comes down to the fact that if you are not doing keto how are you getting your fats and your carbs in without eating them at the same time I mean you have to eat them at the same time which means that you can cause some serious havoc on your body now there’s one really important study that we need to reference and this study was published in the journal Cell and it puts some things in interesting lights okay here’s what happens when you consume a bunch of food all at once it triggers the body to go into a specific kind of shock in some ways we have this thing called our in our dependent protein kinase also known as PK r PK r normally goes out and attacks viruses okay it normally fights bad things coming in but when we consume too much food in one sitting like we would potentially with oh man what can happen is it triggers this PK r to ultimately become activated the extra nutrients that are coming in bombard our cells and there’s so much activity happening at one time that it activates that PK r and that PK r shuts down our metabolism as an immune response yes it’s called meta flah Mason and it’s a legit thing too much food too much nutrients at one time sins the body into shock in that particular area triggering a massive round of inflammation which makes it so you can store a lot more fat inflammation is bad and defeats the purpose of everything that we’re doing so the question that we have to ask ourselves is how do you get around this if you’re doing Oh mad the only way to get around the meta flah Mason situation that’s kind of funny the meta flow motion situation is to actually eat less and not bombard your body but if you eat less then you’re breaking the cardinal rule of Oh mad which is to make sure that you’re still getting enough calories so that’s where you run into the issue that being said you can get tremendous tremendous tremendous fat loss so one meal a day is something that is good to utilize for short term situations okay so if you’ve been doing intermittent fasting for a while inject some Oh mad lifestyle into your life for a little bit and then come back okay I am NOT an tyoma that’s why it’s on this list that you can use it as a tool but you have to balance it out with other things Oh mad with Kido is better than Oh mad with carbs anyhow so much information here the bottom line is the ketones are our friend that is what we are looking for so as always keep it locked in here in my channel I’ll see you in the next video
This Post Was All About Try These 3 Types of Intermittent Fasting.
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Special Thanks to my team and Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student – for working diligently on research as well!
The 3 Different Types of Intermittent Fasting – Thomas DeLauer
1) Keto Fasting
Fats that Generate Highest Ketones – The Journal of Clinical Endocrinology & Metabolism
Twenty healthy adults were randomized to two different weight-maintaining KDs for 5 days – diets were 70% fat, 15% carbohydrate, and 15% protein
The fat contents were 60 or 15% saturated, 15 or 60% polyunsaturated, and 25% monounsaturated for SAT and POLY, respectively
Changes in serum bHB, insulin sensitivity (SI), and lipid profiles were measured
Mean circulating bHB levels increased 8.4 mg/dl in the POLY group, compared with 3.1 mg/dl in the SAT group
SI increased significantly in the POLY group, whereas total and low-density lipoprotein cholesterol increased significantly in the SAT group
Data demonstrated that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely affecting total and low-density lipoprotein cholesterol, compared with a traditional SAT KD
Note: A regimen high in monounsaturated fats might be expected to yield results similar to those of the POLY diet, but a palatable 65% monounsaturated fat diet would be difficult to achieve. Canola oil is approximately 57–60% monounsaturated fat, whereas olive oil comprises approximately 75% monounsaturates. Therefore, such a diet would likely require a liquid formulation.
Chronic glycogen deprivation is critical because it maintains the cell signaling pathways that upregulate fat-burning and ketone body producing enzymes on the “on” state (remember, BHB is as much a hormone as it is a fuel).
Exercise and fasting alone can each deplete glycogen, but only acutely, such that said cell signaling pathways switch between being “on” and “off.” Therefore, they go at the bottom of the adaptation pyramid.
The ketogenic diet alone can chronically deplete glycogen, making it a better adaptation stimulus.
Combining fasting and the ketogenic diet (and exercise) creates a stronger adaptation stimulus because the body is completely deprived of dietary fuel (and energy demand is increased).
It’s like learning a language. You learn the language best when you are immersed in the language, not when you transition back between the new language and your native tongue.
2) Carb Fasting
During a fast you’ll be insulin sensitive, and upon breaking a fast you can capitalize on this is these ways:
Insulin shuttles protein into muscle cells and carbs spike insulin
Adding carbs to protein will increase the amount of protein absorbed
Increases in insulin are associated in increases in mTOR
Per a study in the journal Nutrients, “a postprandial increase of insulin and glucose acutely activates mTOR within metabolic tissues”
3) Carnivore or ZERO Carb Fasting
From the journal Cell – found that 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, 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
Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: z