67 and wishing I knew about this 20 years sooner. Sure, when you are younger and active and a bit athletic you can get away with eating carbs. I though I was the healthiest person around but by the mid 50's belly fat appears and chronic disease will diagnosed too late. After that carnivore with maybe one veg seems to be it. Now the doctor says I am physically 55.
Fully agree. Personally will stay for life on keto. Wish knew this half 40+ years ago. Most of us on keto are ex carbs addicts. And there is no such thing as "cycling" alcohol for (ex) alcoholics.
Thomas Delauer is the one that advocates for Keto Cycling and he is a body builder. Whereas I am wanting to avoid Type 2 Diabetes and want to lose weight. Dr Westman can you do a video on maintaining your ideal weight loss? What does that look like? Once we have been strict on eating the right foods for quite some time and really effective on fat burning and are at our ideal weight - how do we eat then?
This is a way to get people interested though. It is daunting to think of switching to no/low carb for life. Cycling can be a good way to get into a keto lifestyle initially.
My exact thoughts. Just avoid any randle cycle issues on that carb day. The problem is most/many people go to keto because of past carb addiction issues. So this gets lost among that majority in the keto space. This is for people that don’t have any such previous baggage. Also for those that are metabolically healthy. Which isn’t actually most people. Also factor in some genetics. Been trying to find good information on this topic. Hard to do so with all the nutritional murky information and dogmas online. For me I’ve never had a problem post after cycling out of keto occasionally. Reading the comments here I would thank my luck for being blessed it seems.
I personally can tell which I'm burning ( carbs or fat) by my appetite.. If I start burning carbs I want sweets and carb foods.. (craving) Plus I sleep much better in ketosis . I get tired and puffy (inflamed) when I indulge in carbs and sugar .
I’m with you. I don’t believe in carb cycling but will try to increase healthy carbs once I’m at my goal weight loss but certainly don’t want health issues to return.
Yeah that’s my question? Once we have achieved the health and weight loss how often do we increase healthy carbs? Which ones would Dr Westman suggest? For example I love sweet potato noodles would these be okay? Are they too starchy?
Thank you for making this clear! I’m 83 and have been eating about 50 grams of healthy carbs for several years. My weight stays within a 3-pound range of my goal weight. Hunger is not a problem; I’ve been able to reduce metformin. I certainly don’t want to mess with these good results by trying carb cycling. Thanks for telling me plainly that it wouldn’t be a good idea.
I was strict keto for 4 years. Last two started putting on weight again. Doc checked my Testosterone and it had tanked. Ever heard of Keto crashing Testosterone?
No but there might be a lot of reasons for this. Age, type of food consumed (as keto means just restricting sugar you can still eat diet poor in nutrients - zink, saturated fats are essential for T), physical activity (!), sleep, stress, genetics, tumors, etc.
I'm currently cycling between 80-90 of the days keto and 10-20% of the days low carb. That allows me to "cheat" with a burger and a 40g carb bun or something similar every couple of weeks. Which I think is important as it's not a problem for me to eat a little more carbs for (important) social occasions. I'm not trying to lose any weight, though (BMI of 20).
Thank you, Dr Westman and Glen, for this video too. You may not know that I have set all my notification bells on to hear and learn from you. God bless you both
Low carb with high protein and moderate fat is better then keto, Atkins had it correct to do induction for 2 weeks and so on. I still need to do low carb even though i am not diabetic, but i am insulin resistant
Please do a video on MCT oil and exogenous ketones on an I.F. plan. Also please share your advice on optimal saturated fat intake when low carb as well as the ideal CGM pattern/range (ie fasted, pre meal, meal peak, night time etc)
Hello from Half Moon Bay, California. Looking forward this morning to a voice of science and sanity in this crazy world of keto! Thanks for all you do!!
Thank you for this information. I have been yo-yoing. Didn't really it was a problem until I stopped losing and started gaining. Your video confirms want I'm doing is so detrimental to achieving my goals. DUH
I appreciate now knowing what happened to me. I was on Keto for several months and the weight came off quite easily, and I didn't have constant hunger, etc. It was great! But then my doctor saw that I had lost another 11 pounds and said "This is not good." I argued with him that it WAS good, but afterwards, I worried that perhaps he knew something I didn't, so I went off Keto for about six weeks. I gained a lot of weight and I just couldn't handle gaining this weight back (as I've been heavy all my life); BUT...it has been extremely hard to actually get back in ketosis. I am still struggling with hunger, frustration, and feeling emotional because of it. I used to do intermittent fasting with relative ease, but not anymore. I find it nearly impossible. I'm continually starting over but I do not arrive at ketosis. This is my fourth month trying to get back into ketosis, but without success; but I'm not giving up, because I know it works, so I'll keep trying. Thanks!
Have you tried the carnivore diet? I stopped losing weight on keto, and I was so frustrated. I decided to try carnivore for a month and now I'm in my 5th week because I'm feeling great and my weight is coming off again.
You can also try 5 days of a DIY Fasting Mimicking Diet to get you into ketosis. Or you can do 2-3 days of having just 2 avocados and one large lettuce salad a day. Both approaches will definitely get you in ketosis within those time frames.
If you cycle carbs just keep your fat intake low that day . You should bounce back into ketosis in 24 hours if fat adapted and been doing keto for at least 6-8 weeks of strict keto . I do it weekly. Insulin 1.1- triglycerides 47 , A1a 4.9. 58 yo . Workout regularly.
My exact thoughts. Just avoid any randle cycle issues on that carb day. The problem is most people go to keto because of carb addiction issues. So this gets lost among that majority. This is for people that don’t have any such previous baggage.
My ultimate goal is metabolic flexibility. Keto is helping me overcome metabolic disorder, but I don't believe a permanent state of ketosis is desirable once the metabolism is healthy. We evolved to be able to eat whatever is available.
When I have been largely keto/carnivore compliant, I have had episodes, e.g. special occasions, where I have over-indulged in food and drink and found myself back in mild ketosis 36 hours later. However, being a bodybuilding enthusiast for many years, unless you have a low body fat and/or have good metabolic flexibility, I would stay clear of CKD. The mental pitfalls are obvious (have your cake and eat it mentality) but the practicalities have also been exposed in work by Wilson et al, where those subjects on CKD were taking upwards of 3 days to get back into ketosis.
Use food combining and intermittent fasting when transitioning from carbs to keto, no carbs at night or evening meals before your 16 or more fast before eating. Much less hunger experience.
I am just starting on my keto lifestyle. I was thinking of doing 1 month in ketosis with 1 week off, then upping it to 2 months on and 1 week off and staying there. Any thoughts from the veterans at this?
Dr. Westman, how do you determine if someone is in a fat burning state? Blood or biomarkers? Or both? And what are the exact markers? Could you do a video on that? 🙂🙏
Instead of Keto cycling, I think I went keto crash!! Keto works so well when I play with the Page 4 list. When I start cheating, thinking oh, I will just do this pear, then this banana then this cake! So silly
Thanks for another excellent video Doc and Glen! Highly recommend your book End Your Carb Confusion, it definitely ended my carb confusion! Phase 1 has cured me so carb cycling is not for me 😊
Been keto for about 12 months. I BMI down to 20. Success! Unfortunately, lately my glucose levels are staying in the range of 100-120 morning and night. 24 hour fast had no effect. I'm not sure this is healthy. Anyone have the same situation?
I've been carnivore/keto for few years now. And i have never had a problem with my blood sugar. I checked my sugar today ,first time in months and it was 7.9. Half an hour after having meal with some carbs. I thought I fixed my insulin resistance, and I could handle some small amount of carbs. To be honest I feel better of carnivor ,no carbs if possible. Am I doing something wrong that sugar gone higher then normal.?
I have a hard time accepting you can't eat processed sugar and carbs when whole countries such as italy and France live off of bread, pastries, pizza and pasta. Please, anyone, explain? Btw, I have lived in those countries, so don't tell me they don't eat this all the time because I know for a fact they do.
Hi, no, it doesn’t have meal plans however, Dr. Westman has an incredible Course called Keto Made Simple Masterclass which opens for enrolment a few times a year. The next course starts in January. This course includes meal plans. You can join the waitlist here 👇 adaptyourlifeacademy.com/keto-made-simple-masterclass/
I do this by accident once or twice a month every time my roommate gets a sweet tooth and makes a giant batch of brownies or brings home 20 lbs of chocolate bars.
@@AdaptYourLife there are lots of clinical evidence of that (adrenals, cortisol, adrenaline, adrenal fatigue etc etc, insomnia etc) from many patients , and many doctors are reporting these things. Please stop ignoring this fact.Many Many people are being destroyed by a chronic state of ketosis and you people just ignore the claims that are being reported more and more frequently
67 and wishing I knew about this 20 years sooner. Sure, when you are younger and active and a bit athletic you can get away with eating carbs. I though I was the healthiest person around but by the mid 50's belly fat appears and chronic disease will diagnosed too late. After that carnivore with maybe one veg seems to be it. Now the doctor says I am physically 55.
I’ve been on keto for 5 years and carnivore for the last two and a half years. I’m 76 and will never return to carbs. No meds at my age is wonderful 🙏
"No meds at my age...." , what a line...👏👏👏👏👏
I completely agree. I’m 78 and have also been able to get off all meds, and will never go back to eating a carb heavy diet.
67 and wishing I knew about this 20 years sooner. Sure, when you are younger and active and a bit athletic you can get away with eating carbs. I though I was the healthiest person around but by the mid 50's belly fat appears and chronic disease will diagnosed too late. After that carnivore with maybe one veg seems to be it.
Now the doctor says I am physically 55.
Fully agree. Personally will stay for life on keto. Wish knew this half 40+ years ago. Most of us on keto are ex carbs addicts. And there is no such thing as "cycling" alcohol for (ex) alcoholics.
So true! Jennifer 😂
Best analogy I've heard about carb cycling 👍
Thomas Delauer is the one that advocates for Keto Cycling and he is a body builder. Whereas I am wanting to avoid Type 2 Diabetes and want to lose weight.
Dr Westman can you do a video on maintaining your ideal weight loss? What does that look like? Once we have been strict on eating the right foods for quite some time and really effective on fat burning and are at our ideal weight - how do we eat then?
This is a way to get people interested though. It is daunting to think of switching to no/low carb for life. Cycling can be a good way to get into a keto lifestyle initially.
My exact thoughts. Just avoid any randle cycle issues on that carb day. The problem is most/many people go to keto because of past carb addiction issues. So this gets lost among that majority in the keto space. This is for people that don’t have any such previous baggage.
Also for those that are metabolically healthy. Which isn’t actually most people. Also factor in some genetics.
Been trying to find good information on this topic. Hard to do so with all the nutritional murky information and dogmas online. For me I’ve never had a problem post after cycling out of keto occasionally. Reading the comments here I would thank my luck for being blessed it seems.
I personally can tell which I'm burning ( carbs or fat) by my appetite..
If I start burning carbs I want sweets and carb foods.. (craving)
Plus I sleep much better in ketosis .
I get tired and puffy (inflamed) when I indulge in carbs and sugar .
Review transcript here: adaptyourlifeacademy.com/health/what-is-keto-cycling/
I’m with you. I don’t believe in carb cycling but will try to increase healthy carbs once I’m at my goal weight loss but certainly don’t want health issues to return.
Yeah that’s my question? Once we have achieved the health and weight loss how often do we increase healthy carbs? Which ones would Dr Westman suggest? For example I love sweet potato noodles would these be okay? Are they too starchy?
@@luccabetta5238 There is no such thing as healthy carbs. :-)
Thank you for making this clear! I’m 83 and have been eating about 50 grams of healthy carbs for several years. My weight stays within a 3-pound range of my goal weight. Hunger is not a problem; I’ve been able to reduce metformin.
I certainly don’t want to mess with these good results by trying carb cycling.
Thanks for telling me plainly that it wouldn’t be a good idea.
Life is short sometimes I want and need a cookie. It is not the end of the world
Ever meet a sugar addict?
I was strict keto for 4 years. Last two started putting on weight again. Doc checked my Testosterone and it had tanked. Ever heard of Keto crashing Testosterone?
No but there might be a lot of reasons for this. Age, type of food consumed (as keto means just restricting sugar you can still eat diet poor in nutrients - zink, saturated fats are essential for T), physical activity (!), sleep, stress, genetics, tumors, etc.
I'm currently cycling between 80-90 of the days keto and 10-20% of the days low carb. That allows me to "cheat" with a burger and a 40g carb bun or something similar every couple of weeks. Which I think is important as it's not a problem for me to eat a little more carbs for (important) social occasions. I'm not trying to lose any weight, though (BMI of 20).
Sounds good!
Thank you, Dr Westman and Glen, for this video too. You may not know that I have set all my notification bells on to hear and learn from you. God bless you both
Thank you so much for supporting the channel 🙌
Low carb with high protein and moderate fat is better then keto, Atkins had it correct to do induction for 2 weeks and so on. I still need to do low carb even though i am not diabetic, but i am insulin resistant
Please do a video on MCT oil and exogenous ketones on an I.F. plan. Also please share your advice on optimal saturated fat intake when low carb as well as the ideal CGM pattern/range (ie fasted, pre meal, meal peak, night time etc)
@NOTREALLY HANKAARON it is a sincere request originating from a scientific curiosity and an aspiration to be healthy
Hello from Half Moon Bay, California. Looking forward this morning to a voice of science and sanity in this crazy world of keto! Thanks for all you do!!
Thank you for this information. I have been yo-yoing. Didn't really it was a problem until I stopped losing and started gaining. Your video confirms want I'm doing is so detrimental to achieving my goals. DUH
I appreciate now knowing what happened to me. I was on Keto for several months and the weight came off quite easily, and I didn't have constant hunger, etc. It was great! But then my doctor saw that I had lost another 11 pounds and said "This is not good." I argued with him that it WAS good, but afterwards, I worried that perhaps he knew something I didn't, so I went off Keto for about six weeks. I gained a lot of weight and I just couldn't handle gaining this weight back (as I've been heavy all my life); BUT...it has been extremely hard to actually get back in ketosis. I am still struggling with hunger, frustration, and feeling emotional because of it. I used to do intermittent fasting with relative ease, but not anymore. I find it nearly impossible. I'm continually starting over but I do not arrive at ketosis. This is my fourth month trying to get back into ketosis, but without success; but I'm not giving up, because I know it works, so I'll keep trying. Thanks!
Feeling your pain and struggles
Have you tried the carnivore diet? I stopped losing weight on keto, and I was so frustrated. I decided to try carnivore for a month and now I'm in my 5th week because I'm feeling great and my weight is coming off again.
@@ruthmorrow5696 No, I haven’t, but I’ll read about it. Thanks. 😊
You can also try 5 days of a DIY Fasting Mimicking Diet to get you into ketosis. Or you can do 2-3 days of having just 2 avocados and one large lettuce salad a day. Both approaches will definitely get you in ketosis within those time frames.
Fasting 48-72 hours literally is the fastest way to get back into “Fat Burning”
If you cycle carbs just keep your fat intake low that day . You should bounce back into ketosis in 24 hours if fat adapted and been doing keto for at least 6-8 weeks of strict keto . I do it weekly. Insulin 1.1- triglycerides 47 , A1a 4.9. 58 yo . Workout regularly.
My exact thoughts. Just avoid any randle cycle issues on that carb day. The problem is most people go to keto because of carb addiction issues. So this gets lost among that majority. This is for people that don’t have any such previous baggage.
My ultimate goal is metabolic flexibility. Keto is helping me overcome metabolic disorder, but I don't believe a permanent state of ketosis is desirable once the metabolism is healthy. We evolved to be able to eat whatever is available.
Our ancestors' diet must have been very similar to keto before the Agricultural Revolution, when it became carb-heavy.
Thank you!! Love hearing this and it’s highly debated when my friends discuss Keto w me
When I have been largely keto/carnivore compliant, I have had episodes, e.g. special occasions, where I have over-indulged in food and drink and found myself back in mild ketosis 36 hours later. However, being a bodybuilding enthusiast for many years, unless you have a low body fat and/or have good metabolic flexibility, I would stay clear of CKD. The mental pitfalls are obvious (have your cake and eat it mentality) but the practicalities have also been exposed in work by Wilson et al, where those subjects on CKD were taking upwards of 3 days to get back into ketosis.
Great to know this. Thanks!
Great information imparted!!! Thank you very much for this video that gives clarity about metabolic flexibility and keto cycling.🙏🏻🙏🏻
Excellent interview! Ty!
Thank you for your knowledge dr westman
How do we manage high cortisol, high adrenaline and insomnia on keto IF? One is almost forced to increase carbs to manage this.
Thank you so much for this explanation. I now have the confidence to stay in ketosis.
Great video! Thank you very helpful and clear information
Thank you for watching 😊
Use food combining and intermittent fasting when transitioning from carbs to keto, no carbs at night or evening meals before your 16 or more fast before eating. Much less hunger experience.
Hello from TN.
Great info as always.
I am just starting on my keto lifestyle. I was thinking of doing 1 month in ketosis with 1 week off, then upping it to 2 months on and 1 week off and staying there. Any thoughts from the veterans at this?
Summerfield,Florida is here
Dr. Westman, how do you determine if someone is in a fat burning state? Blood or biomarkers? Or both? And what are the exact markers? Could you do a video on that? 🙂🙏
Instead of Keto cycling, I think I went keto crash!! Keto works so well when I play with the Page 4 list. When I start cheating, thinking oh, I will just do this pear, then this banana then this cake! So silly
Thanks Great information
Thanks for another excellent video Doc and Glen! Highly recommend your book End Your Carb Confusion, it definitely ended my carb confusion! Phase 1 has cured me so
carb cycling is not for me 😊
Been keto for about 12 months. I BMI down to 20. Success! Unfortunately, lately my glucose levels are staying in the range of 100-120 morning and night. 24 hour fast had no effect. I'm not sure this is healthy. Anyone have the same situation?
I've been carnivore/keto for few years now. And i have never had a problem with my blood sugar. I checked my sugar today ,first time in months and it was 7.9. Half an hour after having meal with some carbs. I thought I fixed my insulin resistance, and I could handle some small amount of carbs. To be honest I feel better of carnivor ,no carbs if possible. Am I doing something wrong that sugar gone higher then normal.?
It’s very hard to tell without a lot more information 😊
I have a hard time accepting you can't eat processed sugar and carbs when whole countries such as italy and France live off of bread, pastries, pizza and pasta. Please, anyone, explain? Btw, I have lived in those countries, so don't tell me they don't eat this all the time because I know for a fact they do.
So when we move to phase 2 or 3, are we then back to being carb burners?
Depends on the individual. Athletes on Phase 3 will likely still produce ketones, although not all the time. Really depends on the person.
Does your new book have a meal plan?
Hi, no, it doesn’t have meal plans however, Dr. Westman has an incredible Course called Keto Made Simple Masterclass which opens for enrolment a few times a year. The next course starts in January. This course includes meal plans. You can join the waitlist here 👇
adaptyourlifeacademy.com/keto-made-simple-masterclass/
I do this by accident once or twice a month every time my roommate gets a sweet tooth and makes a giant batch of brownies or brings home 20 lbs of chocolate bars.
Sounds like your own sweet tooth is causing you to binge on your roommate's carbage.
Then you have Dr Gundry saying long term keto is unhealthy because your body thinks it's going through starvation. 😁
There is no evidence showing Keto is unhealthy
@@AdaptYourLife there are lots of clinical evidence of that (adrenals, cortisol, adrenaline, adrenal fatigue etc etc, insomnia etc) from many patients , and many doctors are reporting these things. Please stop ignoring this fact.Many Many people are being destroyed by a chronic state of ketosis and you people just ignore the claims that are being reported more and more frequently
Hi!! What about fat cycling...keeping carbs at 20 gr but cycling between fat and protein?
Look into PSMF (protein sparing modified fasting) by Maria Emmerich.
@NOTREALLY HANKAARON yes she is
Hello from upstate NY!
67 and wishing I knew about this 20 years sooner. Sure, when you are younger and active and a bit athletic you can get away with eating carbs. I though I was the healthiest person around but by the mid 50's belly fat appears and chronic disease will diagnosed too late. After that carnivore with maybe one veg seems to be it.
Now the doctor says I am physically 55.
❤️🙏
Brain fog...