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you’re doing keto and you’re getting fat what the heck are you doing wrong or you’re doing keto and maybe you’ve just reached this plateau and you’re like what the heck I was losing weight and now I just feel like if anything I might even be gaining weight it’s very frustrating and as keto gets more popular we’re seeing it happen more and more and I’ve got five very clear scientific reasons as to why this happens and this has come from me talking to thousands and thousands of people and then doing the research so I’m gonna break them down for you so I want you get your notepad out and make a little check by each one of these that might apply to you and I’m gonna help you through them you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and the Sunday at 7 a.m. Pacific time also wanna make sure you hit that subscribe button but also hit that little Bell button that way you can turn on notifications and know whenever I 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you can gain weight it’s pretty easy okay but it does go deeper than that but I want to get one thing totally straight here just because you are on keto doesn’t mean that you can eat as much in the way of fats as you want and never gain weight calories still matter they just change a little bit okay but more importantly what happens when were in Quito is that the fats that turn into ketones can actually signal specific cellular responses so ketones aren’t just energy they act like drugs within our bodies okay so will happen is these ketones will bind to fat cells and they will send a signal to the liver that says hey liver we’ve got enough ketones you don’t need to produce anymore so therefore it slows down fat burning yeah too much in the way of ketones will actually slow down fat burning because of this process it’s reducing lipolysis so what ends up happening is people start chasing the ketones they want to get their ketones higher they think they need to eat as much fat as possible because they’ve been conditioned to believe that more fat equals more fat burning no more fat just equals more calories all you want to do is get your body primed to use fats and then let it run on your stored body fat tissue that’s what we really want so the first thing you want to do is reduce those fats a little bit don’t increase them I talked to so many people oh I guess I just need to up my fats and get more ketones to know if anything you probably need to reduce your fats a little bit to produce your caloric load and let your body actually start burning it’s stored sources okay number two is crossing the carb barrier while still eating fats what does that mean it means you accidentally cross over that carb threshold to the point where you’re actually not in ketosis but you’re still eating fats as if you were deep in ketosis you see coming out of keto and eating carbs isn’t necessarily the end of the world that’s not a bad thing but eating a bunch of carbs while you’re still eating a bunch of fats that’s where the problem is now it can happen easily if you eat a bunch of almonds if you eat a bunch of cashews things like that yeah in aggregate they’ll start kicking you out of Kedah you got to be really careful that’s why you should measure there to make sure you’re not getting kicked out of keto or at least measure your blood glucose see what this does is it puts you into a gray area okay you’re not eating enough carbohydrates to really get the benefit of the carbohydrates you’re eating just enough to dock iake dough and then you’re not in keto so you’re not getting the benefits keto you’re stuck in this gray area of sludge and nonsense so not only do you feel like garbage but it’s also gonna halt your fat-burning and even contribute to fat storage here’s what’s interesting and this is very important you hear me out on this part if you’re not in ketosis okay I’m gonna say it again if you are not in ketosis it’s like you get knocked out you will store fat significantly easier then you will store carbs as fat yeah 90 to 95 percent of excess fat gets stored if you’re not in ketosis whereas only 70 to 75 percent of excess carbs gets stored as fat if you’re not in ketosis so the point is if and only if you slip out of keto and then you’re eating too many in the way of fats too much fats those are going to get stored super easily so you have to be careful you either have your carbs and don’t have your fat or you make sure you’re careful and not knock yourself out of keto by eating too much in the way of those just random residual carbs the number three one is sort of a tag along with number two but to a little bit more of an extreme don’t mix fats and carbs in the same city okay here’s the thing when you’re on a keto diet or a low carb diet your insulin sensitive that means the second thing you have a carbohydrate your body just turns into a sponge and wants to absorb things okay so here’s what happens with a lot of people they’ll sit down at the dinner table to go out to dinner they’re like oh cool I’ve only had 20 grams of carbs today I have a little bit of wiggle room I’m gonna have just like a half a piece of bread it’s not gonna kick me out of keto okay it may not kick you out of keto but you’re having carbs and you’re spiking your insulin and then you’re still in keto mindset world so you’re still eating all the butter and all the fats and everything like that but you still had a little bit of carb here so temporarily in that moment in time you’re kicking yourself out of Quito you’re at least spiking your insulin so you absorb all the fat that you’re taking in in a negative way your liver is like I don’t need to produce ketones right now he just gave me glucose so I have carbs so any extra fat is just storage just pile it away for later we don’t want that okay additionally contrary to popular belief and I’m gonna get destroyed for saying this because no one ever believes this but fat spikes insulin – okay so fat spikes insulin through something known as a SP it’s a specific protein okay so a SP oscillation stimulating protein triggers in to be spiked in its own way so you consume fat it creates this protein and this protein spikes our insulin okay so when you eat fats and carbs together you have an insulin spike that’s occurring from fat and an insulin spike that’s occurring from carbs so double insulin spike so double fat storage we can’t have this happening when we’re this insulin sensitive again that’s the main thing here do not ever mix a fat in a carb unless it’s just like a random little piece okay I mean I just want to make sure this is clear like almonds you’re gonna be okay a little bit of carb their veggies things like that we’re talking mainly the higher glycemic carbs just avoid that process next up again kind of compounds again off number two and three okay this was number four and that’s an improper cheat meal protocol you have to have your cheat meal protocol lined out ahead of time okay cheat meals are part of life okay we’re not all machines some people might get on their high horse and say yeah I never have a cheat meal I’ve been keto I’m in strict keto for seven years whatever okay that’s cool good on you that’s not me I have cheat meals from time to time the reality is you got to get programed about it you either have a cheat meal where you stay in ketosis so you just have a bunch of high fat tasty ketogenic treats fat bombs you name it just stay in keto or you go the complete opposite and you only have carbs with no fat remember the rule I just talked about don’t combine fats and carbs okay so a lot of people will say I am gonna go have my cheat meal so I’m gonna go have ice cream and donuts cake and all this stuff together well remember we’re insulin sensitive so we don’t want that okay you can have a cheat meal and staying keto okay enjoy those fat cookies enjoy those high-fat brownies that are made with almond flour enjoy that stuff but stay within the ketogenic realm the other side of things is go high carb but very low fat so that would look something like corn tortillas with some grilled chicken something really lean right okay so you’re like you can have good tasty things that are high carb low fat sure it’s gonna kick you out of keto but at least you’re not gonna have a bunch of fat gained from it it’s just gonna restore glycogen and you can go back to whatever you need to do the last thing that I want to talk about number five stop focusing on getting your ketones high and I know I talked about a little bit it as number one but more ketones could actually mean less fat-burning okay now this one’s complex okay so hear me out very very clear on this and I promise it’s going to change the results that you have with the ketogenic diet okay ketones are the measure of like when you measure ketones they’re the measurement of how much fat is getting converted in to actual ketones for use in the body so at first glance it sounds like it’s an amazing thing we want more ketones because it means more fat getting turned into energy what good is that if it’s all fat that you are just eating and it’s not fat that you’re actually pulling from your body fat okay very important here’s a simple explanation of how this works we have hormones in our body glucagon is one of them glucagon is a hormone that is released when we are not eating between meals during fasting you name it and glucagon stops something known as Mallen all coenzyme a okay when Mallen all coenzyme a is out of the picture the liver can turn fat into ketones so case in point is that the liver can only turn fat into ketones when food is not present that means protein that means fats that means carbs when food is not present is the only time in which the liver can actually take in fats and turn them into ketones so pounding a bunch of fat to get your ketones up is not really doing it the only time you want your ketones up is when you know you have not been eating if you’re fasting and your ketones go up well you know that the ketones that you are creating are from your stored body fat so it’s the only time it really matters it doesn’t instantaneously happen if you go when you eat some macadamia nuts right now that’s not going to drive your ketone levels up your ketone levels are gonna drive up later on after glucagon goes away and it has a chance to metabolize that so if you focus on ketones you’re gonna drive yourself crazy and you’re gonna end up ruining this entire lifestyle for yourself you need to find what works for you and you need to remember also that once you’re in ketosis your body will start utilizing fats for energy without ever turning them into ketones your muscle cells will use straight-up fats and not even put them through the ketogenesis process so it completely ends up throwing a wrench in our entire regulation and measurement of ketones don’t worry about it measure here and there see where you’re at find your numbers but that’s it otherwise control the fats control the carbs control your cheat meals and enjoy life as always keep it locked in here my channel I’ll see you in the next video
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Why Am I Gaining Weight on Keto? How to Fix – Thomas DeLauer
1) Overdoing the Fats
bHB is a ligand for certain receptors in the body – it binds to receptors on the surfaces of cells and activates processes within those cells as a result (similar to how neurotransmitters and hormones work)
bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene – among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway
HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes – for bHB, this might represent a feedback mechanism to regulate availability of the fatty acid precursors of ketone body metabolism
By doing this, ketones can actually regulate their own production through negative feedback – elevated levels of ketone bodies slow down the rate at which lipid is removed from fat cells, likely so that this fatty acid release doesn’t spiral out of control
**Subset of people that greatly increase their fat intake and they think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated**
2) Crossing the carb barrier (knocking out of keto but still having the fats)
Knocking yourself out lends itself poorly in a couple ways: for one, you’re in a gray area in terms of energy as you’re not low enough on carbs to be producing ketones and not high enough on carbs to be receiving enough energy from them
3) Mixing Fats and Carbs (accidentally)
Acylation stimulating protein (ASP) is induced by fat and both ASP and insulin stimulate the secretion of each other
So, in an indirect way, fat does stimulate insulin & insulin stimulates a fat storing helper ASP
Another storing hormone is a gut produced signaling molecule called glucose-dependent insulinotropic peptide (GIP)
GIP is induced by both carbs & fat and to a much lesser extent, protein and fiber – GIP has its own fat storing action on LPL and causes more insulin to be released (here again fat can result in indirect insulin secretion)
4) Improper Cheat Meal Protocol
In a study published in the American Journal of Physiology, 22 young healthy subjects (11 men and 11 women) were given, in a randomized order, an isoenergetic meal [carbohydrate (81%) or fat (79%)] or remained fasting
Leptin response was higher after the carbohydrate meal than after the fat meal and while fasting.
5) Focusing on Ketones Being High all the time
Glucagon drives ketogenesis by reducing hepatic malonyl-CoA – Malonyl CoA inhibits fatty acids from associating with carnitine by regulating the enzyme carnitine acyltransferase, thereby preventing them from entering the mitochondria, where fatty acid oxidation and degradation occur
The fall in malonyl-CoA concentration activates carnitine acyltransferase I such that long-chain fatty acids can be transported through the inner mitochondrial membrane to the enzymes of fatty acid oxidation and ketogenesis
Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the ketogenic process
Acetyl-CoA carboxylase catalyzes the production of malonyl-CoA from acetyl-CoA. Malonyl-CoA reduces the activity of carnitine palmitoyltransferase I, an enzyme that brings fatty acids into the mitochondria for β-oxidation