Do Calories Matter in Ketosis: Insulin vs Thermodynamics (With Dr. Anderson)
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- Опубликовано: 10 дек 2017
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ThomasDeLauer.com
Is a calorie a calorie? It's something that I've talked about before. It's something that a lot of people ask me, and there's one particular question that comes to mind that I want to address in this video.
But before I get to that question, I want to introduce a good friend of mine, Joe Anderson, who's a PhD in Chemical Engineering and has also published over 40 peer-reviewed articles in the world of pulmonary science. He is an expert in ketosis, and also an expert in how we measure ketones. I think you're a good person to really talk to about the world of calories.
Sure. Yeah, I'd like to.
The question that I want to bring to mind is that of, "Is a calorie a calorie?" And what someone brought up to me was if someone were to increase their calories but be on a ketogenic diet, would they still lose as much weight as someone that was just on a calorie-restrictive diet.
In other words, if you're eating the right kind of foods, can you get away with eating more calories? Does calories-in versus calories-out really matter? I want to turn it to you, just briefly just kind of big picture on this on what your take is on that. Then I've got some ideas that I want to bounce off you too.
Yeah that's great. I think kind of the short of it is, calories-in, calories-out do matter. But the nuance piece is it depends on what calories you're putting in. Right? If you put in calories like sugar, and you have less sugar calories than you're burning, then that deficit, so the difference between how much you're bringing in, and how much you need, is gonna be subsidized by your stored body fat. Right?
The problem with that is how long can you do that for? It may be for a month. It may be for a couple of months, but you're eventually gonna burn out. That's why those calorie-restriction diets are very difficult. So what you really want to do is have good calories coming in, and I know a lot of people will go on a diet, and the first thing people will say is eat healthy foods, and a lot times the reason that works is you're cutting out all those processed junk foods.
So once again, the type of calories is important. If you can get rid of foods that cause your body to have dysfunction, and it may be hormonal dysfunction, it may be processing dysfunction, and replace those with good calories, that's a step in the right direction.
Then the second piece along with that, once again the nuance piece, is if you're on a high fat, low sugar diet. One of the nice pieces with that is it allows you to regulate how much you want to bring in. Right? It satiates your appetite, so you may not overeat with a high fat, very low sugar diet. That's gonna once again, kind of balance out your calories-in, calories-out.
Actually it's funny you say that. I just did a video yesterday, so it's fresh in my mind about CCK, cholecystokinin and how ketosis affects that. I don't want to go into a lot of detail on that but basically, CCK is a hormone that is released especially when you're in ketosis that does cause you to be satiated.
So a calorie is not always a calorie, but one thing that I want to really address in this, and we were talking about this before the video and what actually spawned this video to begin with, was the fact of truly finding where your baseline caloric needs are is extremely, extremely difficult.
So to be able to say that you need to be in a calorie deficit, although that's true because simple thermodynamics do apply. You do need to yes, technically be consuming less calories in order to lose weight. We don't really know what less calories is, and it can change from day to day because we have so many different external influencing factors.
We have things like insulin that will definitely influence other hormones. We have cortisol. We have testosterone. We have estrogen. We have our moods. We have heat. We have cool. We can't ever determine exactly where we are calorically, where we need to be.
Right it's an average measurement, and it's measured like you said, it's probably varying every day. It depends on the conditions, so when you do one of those measurements it's a measurement that's taken over about 30 minutes in a resting position in a bed. But like you said, how does that change hour by hour, minute by minute is somewhat unknown.
So there is an individualized piece of that that's certainly gonna change. The other piece that I want to go back to is this calories-in, calories-out and the specific types of calories. You also have to remember to add to that list is you have different types of fat. Right, you have the white adipose tissue or the brown adipose tissue. The use of fat in the brown adipose tissue can be separate from energy generation meaning it's not creating energy for your body to use, it's just creating heat.
Making things simple:
1) The amount of calories you burn per hour varies depending on activity level AND insulin levels.
2) Elevated insulin levels block fat burning
3) Sugar and carbs in general elevate insulin levels for up to 3 hours.
4) Eating 6 times a day doesn't work because insulin levels stay elevated all day long.
5) Without access to bodyfat, the only option left for the body is to lower metabolic rate.
If I understand it correctly, the body has 2 types of insulin responses. The first is eating, doesn't matter what you eat. Initially there is an insulin response that lasts about 10 to 15 minutes. I guess it's to give your body a head start for when glucose start to enter the blood stream.
If no glucose comes in, no more aditional insulin is produced. The second fase of insulin production is regulated by the actual glucose levels.
Insulin is such a powerfull hormone but few people understand its relationship with food and weight control.
Losing weight is the wrong term. It should be called regulating insulin. Once you understand that, you'll be much more conscience about what you eat.
yeah i eat 6 times a day fat ass. tell me more
biolane mocked this dynamic Peter, and in a pathetic theatrical way. He has a PhD and doesn't consider human fat storage, and that there are feed-back loops, an endocrine system, and intricate interfaces & responses in play. He used to seem so on top of things but people get stuck in what they feel the "KNOW" and refuse to see new information.
*conscious
I can still not figure out if I must sort of restrict calories also on ketogenic diet... I want to loose the last 3 kg, mostly belly fat , after having kids. I tried restricting my calories to 1000 calories even less a day with exercise. No results! Now I started keto two days ago. Eating around 1300 calories a day. It scares me.... but fat has more calories. Will it work though?
Peter Faber this is so true. Once i started to study the endocrinology behind weight loss it has become so much easier for me and i have seen tremendous succes
I wouldn’t really worry too much about overeating on keto at first. Eventually you start having to count calories to make sure you eat enough. That hunger only happens at first because your body doesn’t know how to use fats properly and it’s just dumping out ketones. Once you adjust you sometimes end up accidentally skipping a meal here and there. That’s probably why IF is so popular with ketoers. If you overeat one day, just skip a meal the next day.
The way I like to put it is that caloric deficit is the ultimate end game, but low carb/ketosis is the means - the best means - by which to reach that end game. As someone who has lost 95 lbs, going from an obese 230 lb man, at 5'6" tall, to 135 lbs, I can tell you it would have been next to impossible to sustain the caloric deficit required, for as long as I needed to lose the 95 lbs, without using the low carb approach. I used to try cutting calories, without paying attention to my macronutrient ratios, and while I would lose 30 to 50 lbs, my weight would rebound because I could not sustain the hunger, or endure the feelings of lethargy and weakness I felt. Finally, when I rebounded to 230 lbs, I knew I had to give the low carb approach a strict attempt. So I cut my calories to the same amount that I did on all my previous failed attempts at dieting, but this time I paid close attention to keep my carbs low, my protein moderate, and my fat high, and lo and behold I was able to lose the 95 lbs without severe hunger pain, or feelings of lethargy or weakness, despite being at the same calorie deficit as I was before when I would restrict calories using a high carb diet.
Drake Santiago Well done. That is a fantastic story of success.
Wow great reply and input i needed to hear this.
Did you track your macros? And used any apps for it?
Drake Santiago
Nice work man!
I myself was 325 LBS and now I'm at 175bs about a year and 4 months I have been fat adapted.
I I F 3 times a week and 48hr fast 1 time a month.. I have never felt better! Keto on man!
sslilac, I did track my macros. I just did rough estimates in my head. I did not use an app. I kept it pretty simple by making sure that all my carbs came from leafy green vegetables, which you can eat in large quantity, and never truly go over your net carb limit.
Just completed a 83 hour water fast! (only was supposed to be 72) felt like crap the second day but pulled thru!! Was done on Saturday night at 11PM but continued! Thanks to you Thomas DeLauer I’m now into intermittent fasting! I praise you for your amazing content and sharing knowledge with us! You’re the man brother and I’m
A PROUD SUBSCRIBER! Can listen to these videos all day!
Manny Quacioua thanks for the kind words and thank you for watching!!
Thanks again Thomas! It’s really cool to see other experts in your videos to collaborate on these topics
RYAN SHAND thank you for tuning in! Glad you enjoyed it!
This guy helped me lose 90lbs 302 now 212 thank you!
That's amazing. How much more do you want to lose?
Amazing!! How long did that take, if you don't mind me asking?
start smoking crack. you'll lose a ton of weight
So approximately how many calories did u start off with
Congratulations
In short, I feel this video can be summed up with: "Hi, I'm Tom, you know me, here is my Doctor friend. Eat good calories, not bad ones, cuz calories in calories out, but kind of depends, but yeah calories, but variance and stuff...... insulin. See you next time."
Maybe it's just me, but I feel like people are looking for a precise, definitive, answer on the whole "calories in, calories out" and this video did not deliver that. If it depends on factors, tell us precisely what those factors are. Then explain the best approach and explain *exactly* why.
In the initial statement the doctor more or less says that calories are the same but healthy foods are better for you in the long term because of other factors and does touch on some of these factors. Then Thomas chimes in with "a calorie is not always a calorie"... dude, a calorie is always a calorie, and the Dr. just told you that.
Then you go on to talk about variance in BMR. Nothing really definitive said here other than... it varies. Okay cool, so caloric needs vary based on a bunch of factors that we may or may not be aware of. Sweet. Good talk. Moving on.
Moving on to brown vs. white fat. So what we learned here is that brown fat is burned to generate heat, and then the Dr. literally asks "How does that affect your basal metabolic rate?" Well I don't know Doctor, I was hoping you would tell me... should I go take ice baths to try and burn up my brown fat? No really, what value can I take from this other than I now know I have an unknown amount of brown fat that may be utilized to generate heat when my body is cold... okay... so..........?
Then the doctor backtracks, "going back to it, calories in, calories out, it really depends on what the calories are." I feel at this point in the video I must have missed something, how did we come to this conclusion? By talking about how brown fat is burned to generate body heat? Was there an edited segment here, wtf is going on, lol.
Then we reach the end of the video where we are reminded that MCT is good, and sugar spikes insulin and once again guys... everything varies, there is so much variance, variance everywhere.
Interesting analysis
Agree that the presentation is extremely confusing but I think they're trying to say that although an overall deficit is needed, the traditional method of obtaining an arbitrary BMR from an online calculator and eating less is essentially useless because you can never really know what "deficit" means, and a more sensible approach is intuitively eating foods that don't spike insulin.
sup3rslowmotion this is exactly how I feel about this and ALL of his videos. He says a whole lot of nothing, at least I never ever get any answer form his video
Yes, calories in, calories out absolutely matter.
I mean it is kinda simple, calorie restriction leads to weight loss, but what kind of calories you eat on that diet has different effects. For instance being in ketosis and eating a keto diet and maintaining a caloric deficit will lead to weight loss like if you ate a caloric restricted carb diet, but the keto calorie restriction will burn more fat efficiently leading to faster weight loss, but unfortunately in a caloric deficit you lose muscle mass too, both keto and carb calorie restrictions, but for short of different ways. I'm in keto and calorie restriction so once my body uses fat up, its forced to breakdown muscle, on top of the fat that when you eat low calories each day ur body naturally will cut weight in the form of fat and muscle, and also get rid of any excess muscle, it's just keto slows this down because it boosts ur metabolism. Carb restricted diets slow down ur metabolism which breaks down muscle faster because ur metabolism needs to save energy and gets rid of more muscle because muscle requires lots of energy. Regardless though in any type of calorie restriction, ur body gets rid of fat and muscle mass.
Eat 1000 calories of broccoli or 1000 calories of sugar and see what happens
Siim Land almost my exact point to a trainer friend who couldn’t wrap his head around this. There are trainers out there who argue the thermodynamic model with no accounting for hormones, the different kinds of food going in , insulin , brown and white fat- let alone the difficult job of measuring what a calorie is for any given substance- yet they claim to be qualified
Siim Land
Gonna smell like a nasty fart lol
Well put
Calories are the most important factor to fat loss. The thing is that it's easier to eat a thousand calories of sugar than it is to eat a thousand calories of broccoli, and broccoli have fibers . Calories do matter.
LOL... looked up calories for broccoli per cup: 31. So 1000 calories is 32 cups! Versus say... Snicker's Candy Bar... 5 of those will get you there quick.
What?!?!I learn more from the comments. So 100 calories of cheese is better than 100 calories of chocolate ?
Lost 15 lbs with ketosis and intermediate fasting in 11 days.. Thank you for this informative videos Thomas!!
Crazy!
Skankhunt42 do you feel better about yourself for minimizing someone else's results?
Intermittent not intermediate
It's mostly water. Regardless, keep at it. This is a lifestyle!
It's not unusual for me to watch your videos a few times so I can make sure I understand them. This was unusual... I think I finally figured out the purpose of this video after several views. And it's an interesting coincidence when I finally boil it down because I've been trying to figure out how it ended so badly for me on carbs, before I switched to keto. I may have been on the road to ruining my metabolism deficiting constantly simply to maintain my weight. I will tell you right now, I eat more and maintain my weight on keto than I did in a glycolitic state while working out more.
SioLazer no doubt. At one point I was training for bodybuilding contest. The caloric deficit diet certainly got me ripped, but looking at pics now, I looked horrible. My muscles atrophied greatly, and I looked emaciated. In clothes my friends joked that I liked like the wind would blow me over. At 5' 10, I would go around 200 lbs. At the point I'm referring I was down in weight to roughly 155-160. I ate every 2-3 hours, and ate like a bird. Now, thanks to Thomas Delauer's videos, I'm down to the same body fat% as previously, but I eat seemingly a lot, too the point I'm full. I think I look great. I'm getting pretty ripped while my muscles look much fuller than before at this body fat %. Plus, I very much enjoy what & how I eat. The type of calories, as well as timing with eating is so important. I also have been intermittently fasting 2-3 days a week (18/6). Further, I plan on doing 5-7 days long fast quarterly. I started all this in Sept '17 with a long term (5 days) fast, then applied Thomas' diet advice. My transformation physically has been incredible for such a short amount of time! But, in really amazed at how much I usually eat, and continue to reel the body fat melt away
Have you checked out Keto Savage's you tube channel? 100% natural keto body builder, coach and he has his pro card!
SioLazer will do. Thanks!
Maty Byers Are you doing Keto and if yes do you ever "carb up"? Thank you
E.S. Slc actually, I've been asking Thomas to do a video about carb loading. He actually has, but not in a very specific way. To your question though, I've been putting a lot of thought lately in Dr. Mauro DiPasquale's, "anabolic diet". He recommended 2 days a week of carb loading. I did his diet for a limited time in the 90's. I saw great strength results, but the food I was eating wasn't ideal. Plus, I was eating religiously every 3 hours. The science regarding food and how it's metabolized is so much better now. When best to eat what, and the hormonal response, and what not... DiPasquale's anabolic principles are still well founded. I've been thinking lately his 2 carb loading days, with Thomas ' food choices and timing would be ideal. Too late to make a long story short, but'"YES" I'm carb loading. Just started. Sat & Sun, carb load. At the very least 4 hours between meals. Usually more. I lift Mon - Fri. Mondays so far I've fasted at least 18 hours to help get back into ketosis, then eat strict keto diet Mon-Fri. I plan on fasting 18-20 hours every Thur & Fri. for sure. So far, this is my second week. I can tell you my workouts have been awesome. Great pumps. Hopefully not coincidentally, my strength today had gone up 5-10 Lbs on certain lifts from Monday. When carb loading I feel more bloated, and not as good overall on those days, but that seems to leave pretty quickly. Nothing visable as to the bloating, but I do feel my muscles look a little fuller. That's probably a lot more response than you wanted, but hopefully you get what I'm doing. BTW, I'm also 45yo w/ 5 kids ages 3-13. Furthermore, I've got stage 4 colon, neuroendocrine, and lung cancer. And, undergoing severe chemotherapy. With all that, I've made significant progress just following Thomas Delauer, hoping to soon look like him too!
And I’ve been consuming 3-4000 calories a day with only 3 days of working out and about an hour of cardio a week and I’m down 20 in a month
What were you eating???
Another great video by Thomas, and re-appearance of Dr.Anderson! My take from this is that calories do matter, but you could make it hormonally easier to lose weight with ketosis vs calorie restriction
Can we eat more calories in a ketogenic diet and still lose weight or we still need to restrict our calorie intake?
@@soaroy if you get your calories from the correct sources, you will naturally end up losing weight. There's only so much fibre and vegetables you can eat before you are so full you can't eat any more, and those foods usually aren't easy to get a calorie surplus on. Just beware eating high calorie foods that aren't also highly filling or highly nutritious, and even if they are highly nutritious (like meat) make sure you don't overdo it. Additionally, if you increase your muscle mass and strengthen your heart your body will need more oxygen and nutrients to power your bigger muscles, and therefore you will have more energy and be burning more calories even while resting.
I'm having problems obtaining my grams in CARBS, FATS, and PROTEIN without exceeding my CALORIES? HOW DO I FIX THIS.
I ate traditional low cal food, counting 1200-1500 calories daily intake, exercising 4-6times a week for 6 months and lost just 8 lbs. For 2 months, my weight reached plateau state, I couldn't loose any weight!
After the new yr I decided to give Keto a go. 4 days in, I lost 3lbs! I ate alot too, 2000-2100 cal. I was feeling hungry a lot on this Keto diet, the initial 1200-1500 cal didn't satisfied me. I changed my cal intake to 2000-2100 ensuring my total daily macro intake was 5-8% carb, 70-75% fat and 15-20% protein. This ratio allowed me to stay fuller for longer and I still loose weight! I Love this diet! Get to eat more but still loose weight!
noon manji so how much did you weight before and how much do you weigh now ? Are you still on the keto diet?
What is your weight height and age just curious
You just described me I just started Keto so that’s a relief to hear
noon manji so calories is 2000
How much u take
Hi Thomas! I’ve been a big follower of you over the last few months. I’ve been on a weight loss journey over the last year, and Keto with intermittent fasting has been a big success so far. Could you possibly do a video about going in and out of Ketosis using some other diet as a temporary break? I’m very curious about the right way to approach a new diet for about a month and what to expect. Also, is acne a big issue with Keto? Thanks for any input, and please continue being a huge inspiration to so many of us!
It's okay to dip in and out of ketosis but to maintain keto-adaptation, you want to stay relatively low carb. Try eating Paleo for a few days every once in a while but never go back to the standard high carb diet
I would stick with the diet as a lifestyle. On a few of his videos, Thomas mentions how he cycles ketosis with a low protein diet, & something else I don't remember at the moment. He also mentions when and why he does it. Photo shoots etc.. He also mentioned on one video how athletes and those wanting to bulk break ketosis for a very short time with carbs (I think). It reminded me of Dr Mauro DiPasquale's anabolic diet from the late 80's/early 90's where DiPasquale recommends 2 days of carb loading. The science now is so far advanced since then, I would LOVE to hear Thomas speak in "detail" (when/how) about possible carb loading!
Corey McDonald - My teenage son has not had one acne outbreak since our family switched to keto, Ive not had any adult acne outbreaks as well. They are different types of acne and neither seems to be an issue anymore, for us anyway.
that's why I like to do calorie count by the week...it allows for fatter days than others when hungry. love your videos!
Well, this didn't tell me anything; it was not specific enough to be useful
Exactly. I repeated the vid like 3 times and I still can’t seem to find what I’m looking for.
Yea kinda of a waste
OMG RIGHT!!!
Can you do a video about what we are to do when we are getting ready to hit your weight loss goal and how to maintain your weight?
I agree that it depends on what calories you’re putting into your body. Good fats help keep me satiated especislly if eaten with a protein source, but I will still consume carbohydrates especially pre and post training. I’m not doing a keto diet now but I agree with this video. Thank you Thomas for this video
He’s talking about hormones n but satiation is a good point
Another great video!!
smokedogsmokey thanks for tuning in!
Keto, fasting or calories restriction? Which way to go? I'm really confused now.
I can’t believe i met thomas delauer last weekend! It was a pleasure
Thomas u dont need any experts in to explain thing's..you r a wealth of information and knowledge...id rather listen to you ...!
One need peer review to make statement. I also like to listen to him too.
How low should u stay on carbs because there are a lot of carbs in veggies?
Thanks for another great video. My question is if you’re into fitness and doing Keto to lose body fat and get leaner, do you recommend having someone set your macros for you and track them daily? Thanks!
VERY GOOD VIDEO THAT I NEEDED TO WATCH LEARNED A LOT, WILL PUT IT INTO ACTION. THANK YOU.
HUGE MATT MUSCLE thank you for watching!!
i keep failing on keto so sad :( i also tried this slow carb diet and its just not working for me, good thing someone suggested i try the agoge diet that makes personalized diets. thats the only thing that worked for me. i started losing weight and is now going back to my pre pregnancy body, never been so happy :)
Agoge has a sweet marketing tool of using comment sections to advertise and draw revenue. Much like the comment above.
Mind blowing stuff bro, no one has touched this before
Govindaa ARORA glad you enjoyed the video!! Thanks for watching!
I was losing so much weight when I started keto even after the water weight, then I got way too strict down to around 90 calories and 6-12 net carbs and my weight stalled for 2 weeks... ate 1,300 calories one day and the next day I dropped 3 lbs... did it again and next day down 2 more! That’s how many calories I was eating towards the beginning so I guess that’s my sweet spot?!
I'm excited to watch the CCK video.
Hey Thomas . . . I’ve been enjoying your great content. I would like to see a video on how best to approach a keto diet and build muscle.
I’ve been on the diet for three weeks and lost 10#. Probably could’ve been more but while I’ve been disciplined on the macro ratios I haven’t bothered as much to keep under my calculated calories for weight loss.
Anyway, my goal is to get rid of as much “bad weight” as I can and then put on as much muscle as I’m able. I’d like to do this all while enjoying the benefits of ketosis. Is it all just a matter of maintaining macro ratios while keeping a positive nitrogen balance?
My experience suggests that the keto diet is over-hyped. A good diet ougt to be easy to stick with and be healthy. Agoge diet is a great option, I lost a lot of belly fat.
Agoge diet sucks
If you are going to bring in a PhD expert, then him talk more.
So if I understood correctly, mct oils are great for upping your metabolic rate while in ketosis?
Thank You Thomas, I appreciate your potent content. As I am a health conscious lifestyle journey and implamenting your educated advice within my financial means. As home workouts versus gym, intermediate fasting vs eating every few hour, etc. Are you naturally fit? In the sense of non gmo food, no supplement, no powder, etc. P.S. In 1 week, 5/7 of days, of intermediate fasting I lost between 1/2-1 inch on my belly and definition of my abs are appearing. THANKS!!!
Does calories matter if I want to maintain weight? I'm 5'6 male, weighing 54kg, but I don't want to lose more. I'm suffering from CFS and hypoglycemia severely, so I've decided to go keto to fix inflammation and the blood sugar problems, but I don't want to lose more weight as I was saying as well.. Please if someone has any info on this, reply! Would be extremely grateful.
No one mentioned that when you consume more fat than you need, the body will burn it to literally waste it by using it to produce heat. They only mentioned the fat that was already stored in your body being burned for heat. Excess sugar calories are STORED instead of wasted. Therefore sugar calories and fat calories are NOT the same when comparing someone in Ketosis consuming fat and someone on a standard diet eating carbs. It is NOT the same. Just the mere fact that the fat alone does not increase insulin levels whereas carbs do will tell you there is a difference. A BIG difference. Not to mention the Nutritional value in the calories we consume! Calories from Junk food are NOT equal to calories fom Nutrient dense foods! HENCE THE TERMS "EMPTY CALORIES". For an "expert", that guys explanation was pretty lame and incomplete.
on keto the body uses the fat you eat before it taps into its own reserves so if you eat 4000 calories of fat and your body only burns 2k calories a dayyyy
you just gained 2000 calories of bodyfat son.
Thanks for another great video! I always appreciate the information you put out there!
Any thoughts on why homocysteine might go up on keto? If inflammation is going down, why would my homocysteine go up? Would you consider doing a video on keto and methylation/homocysteine? I'd watch it!! Thanks again :)
What is the difference between breaking a fast, and breaking keto? So I am trying to do a 16:8 fasting protocol. I keep getting mixed perception on having MCT oil, and exogenous ketones for preworkout outside of my eating window breaking my fast.
Very very informative thanks alot, god bless u both
Sajjad Haider thank you for watching!!
Well why do people with type 1 diabetes who can't gain fat, die of starvation without insulin. Give anybody more insulin they will gain weight even without eating more calories. Seems keeping insulin low is more important than keeping calories low
Arthur Bratkov love this...wow?
they can gain weight, if they are low carb and in a caloric surplus, because for them carbs are not fully metabolised and just stuck in blood
George Jupin ok so then let's say that you are eating 500+grams of fat, so where does it go?
You need insulin to transport glucose to the cells. Otherwise it just stays in your blood and your kidney has to do a lot of work to remove it from your blood. If your other cells don't get glucose/energy, of course you die of starvation.
Hi Thomas, your videos are truly an inspiration. I am new to IF, and am looking for information regarding how much I can eat (how many calories or another measurement)during my non-fasting period. Is there a guide for different body types for this? I know these exist for normal eating habits, but wasn't sure how different this would be for IF. Thanks!
Hey Thomas! Fantastic video as always. Could you shed some light on fasting and Human Growth Hormone, especially from a bodybuilding perspective? Should I work out during the HGH spiked attained from intermittent fasting, or does it really matter? Looking forward to hearing from you, keep up the good work! :)
Still, i didn't quite get the idea its still confusing to me. Whats the bottom line here should i cut calories on keto or not? Thanks
Hey Thomas. What do You think about Wim hoff and his methods and taniking cold showers Daily
Cold showers won't burn much calories but they definitely create more brown fat and mitochondria. Taking ice baths on the other hand will drastically burn a ton of calories and give you more energy
Trying to get ripped with a majority of my calories coming from the protein due to the thermic effect of food. Wondering your thoughts on 70 protein or 70 fat
I really appreciate this information, I'm fasting for 3 days and I'm 2 hours away from 72 hours fasting and triggering major ketosis, if its sooner my bad but I'm pretty sure by now I'm in ketosis. But I also want to maintain a caloric deficit, is ketosis going to keep my metabolism boosted while I use fat as energy and lose weight from the deficit? I really need help on this. Than you.
great topic ... still watching the video
Sarmed Al-Chalabi thank you for watching!
So should I bother counting my MCT oil. Should I be counting fat in my fab soluble vitamins or supplements?
WEIRD QUESTION; I have recently looked at nutrition info for fast food restaurants (in Canada) and notice French Fries have a high fat content, so-so calories, and 0g sugar!?!? Where did the carbs go? and wishful thinking, can you eat them on Keto diet?
Frech Fries are starchy carbs. Potatoes have no sugar either. The fats however are extremely bad because of trans fats. If you eat them, you're promoting inflammation, which is a big no-no
I started clean Keto 3 days ago, before I started I didn’t eat much anyway.
Anyway with Keto, I’ve only been getting a little more than 1,000 calories a day. And I really can’t eat anymore than that without stuffing myself. What should I do?
Btw all my macros ratios are as they should be for Keto.
hello, I NEED TO ASK SOMETHING VERY URGENT AND IMPORTANT. My sister is coming to visit me for a month and I have been doing the keto diet for almost a month (lost 5 kilos already yeeei) and she really wants to try the diet with me. The deal is that she has hyperthiroidism, and I don't really know if the keto diet will be safe for her. She has overweight so when I told her about the diet she got very excited. I just wanna be completaly sure that the diet will be safe for her. So is keto diet safe for people with hyperthiroidism?
How did this go?
Great info here. I do 23 1/2 fast/omad daily except on weekends. Does calorie intake matter much here? Im not talking about eating cakes and sweets but i do love rice (im asian). I have an active job as a diesel mechanic, lift 5 times a week. Ive had great results doing omad eating salads and chicken but i just want to enjoy my meals more.
I've been binging on quest bars for weeks. I cant stop 😢😢😢😢
Thomas can you do a video on losing fat vs losing weight? I find on keto i can eat more and lose more fat
Hey Thomas. Thank you for the vid. This has been a topic that I have been wondering about myself for some time. I started my weight loss journey at 245 lbs and was able to lose 90 lbs in six months with a calorie deficit and a huge adjustment in what I eat. I have trouble trying to figure out what to eat/ do to keep my weight stable though. I have been doing 22-23 hour a day fast for the past month, keeping to as close to a keto diet as I can, which has helped me manage my meals and to a degree manage my weight, but I still get strange fluxes in my weight. Do you have any suggestions/ videos on what to do to manage weight and how much you should eat based on workouts?
Thank you for all your helpful advise btw. Your vids helped start me on my keto journey and I am still going strong :D
I just stumbled on this video. I wish it were much longer. Is there a follow-up video to this? I was wondering about these topics discussed in this video. Also I was wondering if you could still achieve ketosis if you were to raise your calorie intake but still maintain the same percentage ratios of fat/protein/carbs at 75%/25%/5%, meaning; no matter if it were 2,000 or 3,000 calories per day, so long as those percentages maintained true and the quality of calories were good calories, could Keto and Ketosis still be possible, especially if you mix in there quality intermittent fasting? Thanks.
As I revisit this video, I was just pondering that same question when I came across your comment. I'm currently experimenting with an increased caloric intake while keeping my carb intake the same. On a related note, the carnivore diet recommends eating until comfortably stuffed. Point being, I think calories don't matter if the carbs are kept low.
Need legit help. I've been finding it extremely hard to reach the recommended amount of cals whilst participating in IF, what I want to know is: if my body is going into ketosis then do the cals matter (am I technically slowing my metabolism as I am only able to consume at most 800 cals before heeling absolutely stuffed) or does the ketosis mean that my body is replacing the cals i need by breaking down fat storages (I have a lost since I am overweight) my family is concerned because I wish to take working out more seriously (gonna go to the gym instead of working out in my garage) PLEASE HELP
Question
How do we store the excess energy without insulin?
- Is there a different mechanism, or is it just that we become more sensitive to insulin ???
If so, i guess the protein and greens consumed on a keto diet is enough to trigger insulin therefore opens the ability to store energy and build muscle
- Is it posible to store ketones? (or does it just get secreted if not used)
Sir I understood nothing of this video especially how to know which type of fat I have in my body or how my metabolize them to fix my problems if there's any ?
First of all, thanks for your amazing content. I have a question that I hope you can respond. If I have a special dinner that I know in advance that I would consume more than 1,200 calories, closed to my daily intake to maintain deficit. Can I skip that day the breakfast and lunch? So all calories of a day are in just one meal. And maybe skip breakfast the other day? Is that a feasible strategy to pursue once in a while? Or it does not work for weight loss?
What is your take on a high carb diet(good carbs of course) for those with high insulin resistance/ diabetes? I’ve been doing Keto for 2 months but I came across a plant based lifestyle (high carb low fat.. no oils dairy some meat etc) and supposedly being better for diabetics etc.. I’m so confused on what is best for me. They showed studies of long term high fat diets causing health issues etc. I have PCOS no diabetes, and about 39.9 BMI. My goal is to live a healthy life and to lose at least 60 more lbs. Less than 2 years ago i was pregnant with twins and i did lose the extra lbs from being pregnant (I gained about 60lbs but lost it plus more)
Thank u. I can't lose weight with the keto diet as recommended on let's say diet doctor. I can do really strict keto and I can't seem to take the last 10 pounds off.
Hey I am a small guy 135 lbs but I like how I feel on a keto diet but how do I gain in size?
I've been doing the keto diet for a few weeks and find my appetite is way more under control. I've been able to eat somewhere around 800 calories throughout the day and it's been easy enough to go to bed without supper. Should I be forcing myself to eat more?
800 calories is not good at all. That’s very unhealthy
Hey, what happens if I'm in ketosis and on caloric restricted keto diet?
I had VSG surgery and following the Keto diet as well as intermittent fasting. I get full so fast and I'm afraid that I'm not getting in enough calories in. I'm not hungry often all but lately I've been tired. 3rd week in on Keto.
Solid video...I'm not a fan of keto, but I've taken some time to learn about it, and I just appreciate this video because the truth is calories in/out literally ALWAYS matter.
What do you do if you are doing 50 carbs a day (mostly vegetables) and you can't seem to get your calories to even hit 900? I'm trying to lose weight, and have not even been able to released my water weight. I feel like I am eating a lot of food, but when I started journaling what I was eating, it was like 800 calories every single day. I want to go down to 20 carbs, but I'm worried I am doing this wrong.
Thanks what i want to know too! for vegan keto most of my protein and Fats will come through my shakes for breakfast and lunch. With kale or other veg for dinner.
Calories apply to a furnace burning food to heat water.
I do not understand how that is the measure in the body, where enzymes break the food apart and transport it to various places and then use ATP to carry the energy. Most of the heat in the body is a biproduct from these processes.
Then the body has methods to alter the needs of energy required + the role of inflammation.
In a fasted state we even recycle certain proteins
How can we even talk about a simple measure of burning food as the main type of factor in a diet.
love your videos buddy ...so helpfull ...
No one is defying the laws of thermodynamics. It still applies for each and everyone, but the only thing im challenging people on is "all calories are the same, a calorie is a calorie". All calories are not the same because diffrent calories influence diffrent internal factors, like they said in the video (insulin, cortisol, estrogen) which are fat making hormones. I rather see it this way, if you can control insulin and and stop focusing so much about calories you will have much more sucsess in losing fat. Because you can have high levels of insulin through out the day on a caloric deficit which inhibts fat burning under that time frame. Let me drop some science, like Thomas like to do ! This information is taken from textbook of medical physiology which is the most used book in the world by medical schools. Arthur Guyton the author of this book, Arthur Guyton’s research contributions, which include more than 600 papers and 40 books, are legendary and place him among the greatest physiologists in history.
1. "Role of Insulin (and Other Hormones) in “Switching” Between Carbohydrate and Lipid Metabolism"
The signal that controls this switching mechanism is principally the blood glucose concentration. When the glucose concentration is low, insulin secretion is suppressed and fat is used almost exclusively for energy everywhere except in the brain. When the glucose concentration is high, insulin secretion is stimulated and carbohydrate is used instead of fat, and the excess blood glucose is stored in the form of liver glycogen, liver fat, and muscle glycogen.
2."Insulin Deficiency Increases Use of Fat for Energy" All aspects of fat breakdown and use for providing energy are greatly enhanced in the absence of insulin. "Acceleration of Fat Utilization for Energy in the Absence of Carbohydrates". All the fat-sparing effects of carbohydrates are lost and actually reversed when carbohydrates are not available. The equilibrium shifts in the opposite direction, and fat is mobilized from the adipose cells and used for energy in place of carbohydrates. a marked decrease in pancreatic secretion of insulin caused by the absence of carbohydrates. This does not only reduces the rate of glucose utilization by the tissues but also decreases fat storage, which further shifts the equilibrium in favor of fat metabolism in place of carbohydrates.
3."Insulin Promotes Fat Synthesis and Storage, Insulin has several effects that lead to fat storage in adipose tissue. First, insulin increases the utilization of glucose by most of the body’s tissues, which automatically decreases the utilization of fat, thus functioning as a fat sparer". What it basically saying is that most cells in the body utilize glucose in the presence of insulin which decreased the need to burn fat as energy, because the energy is already provided by the glucose , the glucose instead act as a fat sparer.
4."Insulin inhibits the action of hormone-sensitive lipase, This is the enzyme that causes hydrolysis ofthe triglycerides already stored in the fat cells.Therefore, the release of fatty acids from the adipose tissue into the circulating blood is inhibited".
5. Insulin Deficiency Causes Lipolysis of Storage Fat and Release of Free Fatty Acids. In the absence of insulin, all the effects of insulin noted earlier that cause storage of fat are reversed. The most important effect is that the enzyme hormone-sensitive lipase in the fat cells becomes strongly activated. This causes hydrolysis of the stored triglycerides, releasing large quantities of fatty acids and glycerol into the circulating blood. Consequently, the plasma concentration of free fatty acids begins to rise within minutes. This free fatty acid then becomes the main energy substrate used by essentially all tissues of the body
Great info.
Thank you, You find so much conflitcting data on internet, people say this and other people say that. I find it much better just to read the basics of human physiology and then you would know if people is making shit up or talking facts.
George Jupin, exactly, it only works in "closed system". Humans are not perfect machines where you fuel the machine and it burns exatcly the same amount of energy. Diffrent people have diffrent energy expenditure. Most people think that energy expenditure depens on our activity levels. That is only a small piece of puzzle. The minimum level of energy required to exist is called the basal metabolic rate (BMR), the energy we need to keep our organs running. Do you know what determines how high our basal metabolic rate is? Hormones especially (Thyroid, growth hormone, and testosterone and couple other ones", activity levels, age and muscle mass. Let me give you a example, It always comes down to hormones. Let's say someones metabolic rate is 2500 calories a day (age 30, 160 pounds). He decides to lower his calories to 2000 calories and he manage to lose weight. Another person same age 30, same weight 160 pounds but a lack of thyriod which slows his metabolism drastically. He is trying to do the same thing but he can't lose weight why? Becausse his metabolic rate is much lower then the other guy because of the thyroid issue. Taken from text book of medical physiology,
1. "Conversely, total loss of thyroid secretion decreases the metabolic rate to 40 to 60 per cent of normal."
2. The male sex hormone testosterone can increase the metabolic rate about 10 to 15 per cent".
3. Growth Hormone Increases Metabolic Rate. Growth hormone can increase the metabolic rate 15 to 20 per cent as a result of direct stimulation of cellular metabolism.
But i don't blame the people who believes in thermodynamics (which only works in a closed system and not in a open). They just simply lack knowledge of human physiology which is not teached in schools but thermodynamics is so they only have a small piece of the whole puzzle.
Good information. Thanks for this
GO3sLOW6Pk awesome. Thanks
Hi @thomas delaur question. 1 do I need to calorie count in mine feed window? Can I eat bread in mine feed window ? IAM doing if for.weight loss
No bread
Food is information - quality of the food or "information" is very important and turns specific genes on or off depending on what you are feeding yourself.
How can you calculate your BMR? Is there a test I can do? I have seen the online calculators but I don't think they will work for me because I lost quite a bit of weight and have excess skin.
The calculators are still accurate even with you carrying excess skin tissue. That tissue still requires calories to carry.
Is insulin raised according to the amount of food you eat or is it just measured by frequency of eating?
So if i ate a 200 kcal meal (keto)
Would insulin spike less than if i ate a 2000kcal meal?
Yea but only from carbs. More carbs more insulin or more corectly more glucose in blood more insulin
Good info!
Something I do not understand though. In one video you say to not consume any MCT oil when fasting because there is still a small amount of calories, but here you say it elicits more energy and fat burning. Once a week I do a 24 hour fast. Should I or should I not consume MCT oil during this time?
Will eating a pickle spear break my fast? been craving pickles recently and nothing really online is confirming yes or no.
Drink the pickle juice for those electrolytes
Avoid solid foods when your breaking a fast. Do broth or smoothies first, then the pickles.
Do you recommend tulsi/holy basil
So you mean Everytime we eat sugar, we store it as fat due to insulin? And we don't store dietary fat as adipose tissues fat? Lol from what I've read in numerous studies and articles , dietary fat has the easiest and most efficient pathway to be stored as bodyfat. A reply would be appreciated.
Consuming fat in conjunction with sugar will cause the body to more readily store the dietary fat as body fat.
George Jupin Wow! what drug are you on? Or were you born this way?
Why ketones is higher in the afternoon and drop in the morning even though you have been in following a keto diet for a month? Also, why body fat mass increases while on keto diet and lean mass is reduced a lot?
Thomas, I have a keto question unrelated to this particular video. I just started keto a week ago...it’s going great!!!! My question is, how do you finesse your macros with exercise and weight training my daughter is afraid to commit to keto long term because she’s afraid of losing muscle from exercising and not having the easy access glucose from carbs to burn for that exercise session. Can you make it plain, how to preserve muscle with exercise and a keto diet? Thanks.
If she continue doing resistance trainnig and eat a high protein keto diet (with the limit around of aprox 2gr/kg/dia, not more, to avoid sugar from protein) you can protect very much your lean body mass (muscle). And very low carbs... she will lose some power and high intensity performance, but she will manage better fat as fuel. If she is not a pro, it will not matter.
Yeah, I kinda feel that this vid was way to superficial to be valid.
Still, love your content and I’m learning a lot with you Thomas! Thanks!
Hey thomas ! Love your videos ,, can you make a video on creatine or glutamin and generally the protein supplements that can be used after or during workout , for muscle mass ; while a person is on ketosis?
@thomas delauer
Thank you very much for making calories very simple you are great
Ive been following your videos for quite some time now and they have been very helpful. I'm 40yrs old and have been on the keto diet for about 2 1/2 years now. I have had a lot of success but simply can never get lean. May be the cortisol levels in my system from having three kids and moving from one country to another in the past year, but even counting everything on myfitnesspal everyday for the past 5 months, the app says I should be leaner than I am. I just can't get lean and I'm wondering what issues I should be considering. I take vitamins everyday, use apple cider vinegar morning and night, eat spinach, greens and pork, beef, bacon, avocado, mct oil, butter and intermittent fast (one meal a day within a 3hr window, around 1,500-1,700 cal a day). I do yoga for an hour to an hour and a half every morning from 5:30-7:00 before work and get to bed around 10 every night. Not sure what I'm doing wrong. I eat 0% processed food and yet have a permanent chub around my waist. There is a chance that I may not be eating enough. Any videos you could direct me too? I'm sure I'm not the only one wit this problem.
Can’t get lean off pork lol cut down to bacon if anything
I wonder how the brown fat white fat affects me, I recently did a cryotherapy (yesterday) and I did not get very cold at all, I actually went in a second time 3 minutes later and still didn’t get very cold, also my skin temperature was higher than the expected temp for someone coming out of the chamber. 46-50F coming out is normal, I was at 56F 1st time and 51F 2nd time in the chamber.... hmm 🤔
I'm overwhelmed haha but still beginning keto...The family looked so much happier eating the pizza haha
Hey Thomas can you do a video on keto while breastfeeding. Glad found this. Vid I downloaded my fitness app and its sati g I should be taking 1200 cal a day. But I'm hungry as some days for example if I get less sleep, soo workout at gym or if I breast feed 3 to 4x one night instead of only once between 9 and 6am. I need to find out what my calorie intake really should be on keto and IF
Can you please do a video on "calories dont count on the weekend" thanks
Awesome!
Shubhanshu Rawat thanks for watching!
Would it be safe to say that calorie deficit and how it is structured throw in a week for example meaning overeating fasting overeating fasting to get to the same weekly calorie expenditure as opposed to restrict it every day is probably the way it works just keep it simple? I hope that makes sense cause I don’t even understand what I just said!!!haha
Hi Thomas, great video it was most interesting and very informative.
Thank you!
Ps. You mentioned something about two different types of fat, I'm cold all the time to the point wear I can't feel my hands and feet and when I'm in the shower it hurts like pins and needles. Cold this have anything to do with one of the two types of fat having more or less of it ?
Is there anything I could do for it.
(Uther than that I do know that I have poor circulation. )
There is a video called Insulin, brown fat & ketones with Dr Benjamin Bikman. You can train your body gradually to be in a colder and colder environment (in the shower or swimming pool) for longer and longer periods of time. It doesn't feel great at first but if you gradually do it you can make your white fat behave similar to brown fat in order to keep you warm. Dr Bikman explains it really well.
Sarah A., That use to happen to me even in the summer months. I found out I was hypothyroid and am now taking natural dessicated hormone replacement med called Nature-throid. It worked amazingly for me. I am not a doctor, but have you ever had your thyroid hormones checked?
Cayanne pepper!! RUclips it. Changed my life.. never cold anymore
Great video, science and new fat-burn measurement device!
Jason Wittrock did keto with 4000 calories a day and lost weight so how is it that calories in and calories out matter?
JoKeSoNu 1 because eventually thermodynamics apply. There’s no way around it. You never know what other “compounds” are in play for someone as well. Not suggesting wittrock is taking anything, but the simple fact is that we can not refute physics.
That said, if you watch the video, you’ll see that I explain that it truly is beyond just calories in vs calories out as insulin plays a big part.
I recommend you re watch to make sure you comprehend fully what i am suggesting.
Thanks for watching brother!
JoKeSoNu 1 well my friend Jason made the comment that he Watch the protein that he was taking every day!! Very low..
Yes but he is an "exception". Some people just have a metabolism that basically does not let them gain weight. Jason even said before that he never had a problem with weight nor was he ever overweight. Some people just have a HIGH metabolism. In my experience (just my body only) calorie surplus or calorie deficit is the only way my body changes.
JoKeSoNu 1 he did 4000 keto but he kept his protein intake very low!
Thomas DeLauer I wasn't able to finish the video and believe me I wasn't bashing anything because you literally know more than any doctor on RUclips lol...is there any chance you can either do a video on diarrhea on keto or at least give me a reply with some help on it? I have IBS and can't make it past the first week cuz it's so bad...keep up the good videos😀
Hi Thomas, thanks for all the incredible videos.
I wanted to ask a question with regard to calories. What happens if you eat too little calories or your caloric deficit is too large? Do it affect ketosis and weight loss?
I have the same question. I’m afraid I’ll gain weight super fast when I stop doing this diet because I’m just not hungry, so I eat very little calories. I’m doing keto and intermittent fasting, so I’m not very hungry
Any update on this? I was doing 16 hr Intermittent fasting for 2 months with no caloric restrictions and did not see any weight loss. So last week I decided to cut back carbs, I’m having an incredible deficit of 900 cals i’m burning 2200 but intake is around 1100 for past week. I’m able to do all my activities with no fatigue and i do test for ketones to keep myself in mild ketosis. This is surprising to me as before i wasn’t able to even cut back 200 cals and now this. Should I continue or will this hamper my metabolism.
👍💪Okay but I’m gonna need to watch this a few more times...😩😔
My understanding is that the goal is to sustain a lower caloric intake but it isnt as simple as just cutting calories and eating anything u want (thats if u wanna eat crap food)
Keto is a tool that helps you feel more satisfied and eliminates cravings, because we arent getting wild highs and lows in insulin... also we need to focus on giving the body the nutrition it needs, otherwise we will just be starving... whether eating 1000 kcals or 10,000 kcals... our cells are starving without proper nutrition....
So really we need to get a few dietary habits in place before we have any hope of sustaining a low term calories deficit.. and long term weight loss...