@@Mr.Helper. Not really. Almost everybody can effectively digest carbs, craves carbs and needs carbs.. all to some degree of course, and that's the problem. Keto is a temporary diet for people who are not able to eat (carbs) responsibly. There are some rare syndromes where people have problem with _certain_ carbs but they are the exception to the rule.
Thank you for this video. A year ago I was doing great on Keto but I got hit by several physical health problems (Hashimoto’s, broken back and wonky knee) and couldn’t get out to get groceries and started getting pizza, Chinese food and sub sandwiches delivered. Nowadays I can’t even get interested in food and end up eating lots of sugar, junk food and sweet tea. I didn’t have energy , slept most of the time, was depressed and gained more than 30 lbs. This video has motivated me to clean up my food consumption, hoping for the best. Thanks again ❤️🌈👍🫐
A similar thing happened to me when I slipped off keto. I got addicted to cookies 🍪 in the mid afternoon hours and refined carbs. I gained back 4kgs. I’m down 5kgs after getting back to keto.
Should have known it would be you to spell out the pitfalls of transition and how to get it right. Excellent presentation of how to avoid lying to yourself. Good advice for cycling off keto when necessary, too. You're my reference EVERY TIME for the real bottom line. Love your videos, Thomas! The. Best.
Ketogenic lifestyle is still the best thing I brought into my life. I no longer crave snacks every 30 minutes between meals. No longer feel sleepy after lunch break at work.
I do keto and it helped me reverse my diabetes.mi honestly for now want to keep keto up but this is very good information for if a time comes I decide to go off keto
I came off of ketovore a couple weeks ago and only gained 2lbs, which I’m guessing is due to water retention. Now I’m just eating whatever but being mindful of my calorie intake. I’m not trying to lose or gain weight so just maintaining. I may become interested in low carb again some day but I just need a break from following any sort of food-restrictive plan right now.
I'd stay between low carb and keto due to my issue I don't want type 2 diabetes come back. I don't want fatty liver come back. I want my heart running smooth 24/7
I did Keto for nearly 3 year religiously. Now I cycle off and on, for the last few months, mostly off. My weight has maintained 162-165 from June 2020 until now. Even during thanksgiving and Christmas feasting time. Because of Keto, I don't get hunger pains like I used to. Even after a few months off keto, I can still easily go a day and not need to eat. 3 weeks ago when I dropped to 162, I had to force myself to eat a lot of food to put on a couple of pounds. I did it mostly with protein and pasta.
This makes so much sense! I remember before doing keto I would eat my protein first I felt more satiated and ate less carbs and fats. Curious when going off keto if weight gain by adding more carbs could also be caused by the body stops using fats for fuel and changes gears to using glycogen instead? 🤔
After being on a pretty strict Keto/low-carb diet for the past year, I just recently started reintroducing carbs back into my diet slowly and this video could not have come at a more perfect time! Thank you for this immensely helpful video!
I had the exact opposite reaction, but Thomas is on point with the reduction of fat. I had to pull off keto because it ruined my good lifetime LDL levels. The replacement diet was low fat pescatarian. Because I reduced fat to 20-40 g a day and my body burned fat primarily for 18 months, I actually lost weight quicker than ever in my life and I'm close to ideal weight already. Veins started showing in areas I've never seen within weeks. I felt super. I did start supplementing with two protein shakes a day. I can see how cycling keto and low fat diet could be effective. For now, I'm good with the pescatarian diet. My LDL went from 175 to 60 in weeks. My blood glucose is super. Completely agree with earn your carbs. I added them back in strategically. Luckily access to a CGM. I'd do a walk, workout, surf after carb meals. Also did not mix higher carb foods with fats. I found neat things like a protein shake with big bowl of oatmeal would cut out any spike. I would literally rise from the 80's to 105-110 and then drop back in the 80s now.
I'm getting off of keto for a cycle to fuel a move soon. This is what i need. But i think I'm covering it pretty well. Im stopping cheese, avocado, reducing oil i cook with.
Many people go back to carbs because had insufficient insulin levels on a ketogenic diet. You can get an adequate release of insulin by eating all of your protein in one large meal a day, without the need for carbs, though
@@trentonharris7676 i've heard that about loading up on the protein. I'm a committed athlete so I just go from keto to Carnivore ever other week. It works great. Best I have ever performed. One pack of LMNT per day for salt+.
Because of insulin levels and more importantly, testosterone for males. Paul Saladino, an early carnivore advocate had done testosterone comparisons with pure carnivore vs some carbs and it is not even close. With carnivore, he had only half the test when compared to having some carbs. Testosterone is important for males in muscle and strength building, so some carbs are a necessity. Just take them from a high fibre or slow absorbing source.
@@UnnamedThinkTank Paul Saladino is an idiot and so are you if you think that he is a credible source of information about how to properly nourish the human body. Carbohydrates are unnecessary, toxic, and inflammatory in the human diet. What about the many people who have raised their testosterone by adopting a carnivorous lifestyle?
@@UnnamedThinkTank personal, I think Paul's data is flawed. We do my bloodwork quarterly and my T levels are above average. I think adding honey and fruit works for extremely active people but for the average individual it's a slippery slope. Maybe a piece every two or three weeks, not Daily.
I've been doing keto since January last year party for fat loss, partly to treat a autoimmune issue. I started off with typical high fat keto. Jan this year as I neared my goal ( still about 10-15 pounds away) I switched to more if a high protein adequate fat keto. I still kept reducing my carbs since I started off with a 50g net carb limit and have slowly weaned down to now 25g limit. But with my size I don't need a lot of cals at all. I'm only a 5'2 f. I'm still trying to tone up the saggy skin and cellulite but also build muscle to get to goal. So I upped protein and lowered fat while still slowly reducing carbs. So while I'm not quitting me to anytime soon as of yet, I totally know this is 100% real info even with some of us still doing keto. With my income the lean cuts of beef I could afford were more like beef heart or beef liver. I do not like liver but beef heart tastes and has the sane texture as steak with a similar nutrient profile. I do a lot of smoothies and or yogurt bowls. When I'm out of yogurt, skyr, cottage cheese, or cream cheese for smoothies or dairy bowls I use whey I drain from my yogurt or skyr ferments and add coconut butter or coconut oil along with some alvacado for fats and maybe a bit more protein powder. That or pair with more meat, eggs, poultry, etc to get my protein in since I'm strict 2mad and am doing a total protein goal of 149g daily with a 1317 cal intake. Most of my anjm based Protein is from chicken leg quarters that I break up into thighs and legs then bulk prep cook. I shred and eat the skin along with the meat for the majority of my fat and save the drippings as a cooking fat because its a byproduct making my cooking fat free instead of paying for butter, ghee, etc. Works great for stir frys BTW. Not all my protein or fat is animal based and I do like to be very flex able in what I eat. I even have learned that combining say bone broth or tofu which are incomplete protein with say eggs has both absorb as complete protein. Thus can make getting enough protein in without being able to always afford animal flesh a cheap and very viable option so I'm not hungry all the time and get my needs met
@@DebbieTDP i cant afford that. I'm fixed income, on ssi because I'm.mentally disabled. I'm on snap, and have a 13 ur old, and am a single mom. I maybe once a month can splurge for raw milk that I make my own yogurt or skyr with, but then have to use a bit of that as starter with pasteurized cheapo store brand milk for subsiquient batches. I get what I can afford and mostly organic or pasture raised this, grass fed and finished that is beyond my means. Another thing I do splurge on when I can are pasture raised eggs though. But meat, poultry, pork I can't afford the price of the better quality stuff. Though the hebs in my area at least are mostly doingveild caught good quality fish now instead of farm raised. And that they sell inexpensivly. But sorry, no I can't afford the pasture raised chicken. I can only afford the 10 pound leg quarter bag at heb for less than $5 each.
@@DebbieTDP i do eat fish, mostly canned tuna as well because despite the cheaper prices on the fish, I can't afford it much. I mostly mix and match my meats and protein anyway. Like, I will do chicken with some beef heart, eggs, or liver at supper but do chicken with a mostly dairy based smoothie or dairy/yogurt bowl in the lunch time as brunch since I really don't do breakfast. Sometimes I do beef heart with eggs and a smoothie as steak and eggs with a smoothie. But yeah, chicken may be a decent chunk of my animal flesh intake but certainly not all. I when I want more expensive fish options and can afford it find wild caught shrimp most often what I can afford. Besides with my hoshimotos I need the iodine some anyway.
I'm in a rebound phase as well and I'm building a ton of muscle so its really fun. But I do need to tighten things up. I think eating sirloin (very high protein beef) alot is gonna help. Carbs and fats in tandem are great fun as well as dangerous. Donuts are rightly seen as a danger food cuz its straight fat and carb without protein.
This video is very useful. Though things you are talking are just reasonable. But it is very good to put a focus on it. I just try to add carbs after keto, and the advices are very helpful! By the way with little carbs life is much more comfortable, and you can even stay in ketosis practicing fasting and sport.
There's more nuance to, calories in calories out, I don't fully understand it, but I'm starting to It does matter what you eat and how much you eat of a particular food group
I see no reason reason why someone should quit keto. If you are tired of it eat carbs for a few days. I do this from time to time because i think i have to. I usually regret it soon after becaus the carbs almost make me feel sick a few hours after i ate them and then i go back on keton
Brilliant - but I, like many others, am not a high intensity training buff so some of this advice won’t work for me. I’ve been on a ketoesque regime for a couple of years and have lost around 15 kilos to now a healthy weight. Initially I limited carbs to around 50 gms a day. Now it’s around 80, with overall calorie intake at around 1,700 (I am 76, 1.85m tall and weight 90 kilos) This more balanced approach rather than zero carb Keto has worked for me. It pretty much enables an enjoyable lifestyle rather than a pseudo-sacrificial regime that cannot be sustained long term. Personally I wouldn’t recommend anyone new to Keto to be too extreme at the start. I really appreciate the information and insights on your channel, thank you so much, keep it up!
Thomas can you talk about the thyroid… can it be because hypothyroid? On keto you produce less T4/T3 and when off, your body may be in a state of hypothyroidism
I quit keto about a month ago and I’m continuing to lose weight. I’m thinking the temporary keto trained my body to use fats more efficiently. Any comments are appreciated
Glad to hear it. I just quit keto a few days ago and have very slowly been introducing carbs but staying at 1500cal/day and I'm hoping my path will be the same as yours. Don't have any tips besides keep up the good work!
Calories in calories out. Even on keto. It’s all diet intake vs exercise load Keto has the magic of ridding yourself of the hunger pings and less food that makes you want to gorge like chips or pizza. A steady flow of constant energy is also amazing. But yes you can lose weight on any diet if the macros are correct. But yes go see a nutritionist
I don’t blame keto I blame myself. I’ve gained all my weight back after losing 50#… it’s tougher now to get started back in keto. Thx TDL I needed this video 👏🏼🔥💯
Well, I could have used this information about 3 years ago to lol. I was in the best shape of my life on keto. Lost like 90 lbs... Got off it, and bam... Gained about 60% of it back. I had accepted that keto pretty much destroyed my metabolism or ability to properly use carbs... Guess I was wrong. Might have to give it another go.
It takes time. I lost 60 lbs on Keto in about 8 months. Gained some back when I added carbs. Now I just focus on total calories and make sure I get my protein intake. I like it better cause I can eat ice cream and pastries and still lose weight. But I also run/cycle/resistance train.
@@johnrobi0 You can have a healthy body composition and still be causing massive damage and chronic, systemic inflammation, throughout the body, at the cellular level due to glycation from excess glucose.
@@trentonharris7676 True, but we serve crap in the US. When I travel to places like Spain and France, the food is much better. I never get any sugar rush from eating sweets there. In the US, I would get elevated heart rate and indigestion every time. No doubt Keto is healthier.
I've been following keto for 5 months to control T2D. My primary took me off one of the metformins and changed my blood pressure meds. My issue is, I haven't lost a pound. I eat between 14:00 and 19:00 hours. I don't get hungry. It is intermitten fasting is what is working for me. I will try extended fasting.
To the smart a••who said Thomas knew this all along but wanted to make money of the keto craze. I have been on and off keto since Atkins started it way back when. I have exhaustively researched coming off keto.At least he is telling us why and is telling us how to do it. I will be low carb forever because of allergies and reactivity to grains So go back to casting aspersions elsewhere.
Or a simpler fix is to eat carbs only during the day and have a single meal of protein and fat in the evening, so you are not eating carbs and fat at the same time. An even simpler fix would be to not come of keto/carnivore at all, but then I guess carbs are recommended with your anabolics.
Diet is important and benefitial to improve your health and physical look. But NOT without consistent exercise working out. Most people in the world don't practice any particular diet, they don't even look over the calories input, and they never practice any fasting. They remain pretty fit, just because they are very active. Europeans don't diet, eat what ever they want, eat lots of sugar and high carbs foods, most don't go to the gym. They mostly are thin sitting all day at a cafe trottoir having croissant, macarons and sipping their wine. You can tell how important is walking all day in a city where not much people own a car.
Oh, saying all day at the café 😋 maybe those who don't need to work for money... But yes "we" eat a lot of grains and sugars... At least in France, keto is poorly known and people eat like you many many years ago, I suppose. Despite the fact obesity is rising hardly. Maybe one day we'll wake up, too
Thankyou for that information...at this point I cant see my self of Keto as I have never felt better....as time goes along I may have a cheat day... Having said that this information is amazing to have so we don't make a mistake in yo-yo dieting..... Thanyou again in sharing your knowledge...
Hey Thomas, I just discovered Lentil Flatbread. Very easy to make. I know lentils are high carb but, they are low glycemic. Is it ok to have a sandwich once in a while with Lentil Flatbread?
in my experience, the foods that contains carbs should have a huge amounts of fiber. a stir fry with meat and onion needs a huge amount of cabbage and wide green beans. this has a huge amount of volume and fiber. also an oatmeal is great - every second day. we have to understand that certain types of fiber create an immediate feeling of satiety because of the hormone CCK. that is the first satiety hormone. but later, PYY and GLP-1 comes in, up to 48 hours. this is the tool that we have to use when a very low carb diet does not work anymore compared to how things worked at the beginning. eating half a can of white beans can help with immediate satiety as well, but because of high fiber in the beans, the GPL-1 and PYY satiety hormones kicks in later and holds on for almost 2 hours. great tool to fade from very low carb to medium carb
Yesss this is my life right now. Effortless weight gain. Ughhhh. Not low carb, not enough protein but still enjoying keto levels of fat. 🤦🏽♀️🤦🏽♀️🤦🏽♀️
The Randal cycle is the key. Thomas, please do a video on this. It's the reason why low carb high fat, or high carb low fat work. Paul Saladino knows this in practical terms, and he learned it from Georgi Dinkov
Btw - one key factor why weight goes up which you didn’t mention is the fluid balance in the body changes, cells get waterlogged by carbs, this can easily equate to an immediate weight gain of several pounds….
It’s giving back an addict their drug of choice. Cravings are going to hit hard. Many will go back to their old habits that made them fat and insulin resistant or be badly tempted to do so.
Thanks Thomas: I’m going to watch it for now on if and when I add some carbs back in. You gave me sone great advice. Thanks again. Now I know what’s is going on when I add carbs back in.
It's a lot harder to come up with a delicious meal plan, get the calories in with only 20 grams of fat a day. Believe me I've tried. It's much much easier to come up with delicious meals on a meal plan with 20 grams of carbs.
Ok One question here, when you are referring to carbs in this case are we talking about net carbs or total one? Is this aspect relevant to this situation because if I'm gonna increase my carbs you know I can go for bread pasta and rice but also I can go for legumes lentils fruits and this type of aliment are different in so many ways ( glicemic index, fiber content...). Thank you for you work thomas you deserve all the success, wait to see longer format videos :)
on top of that, I was obese, with a "high amount" of fat cells. I have not lost most of them. They are still there, ready to suck it up when insulin switches them on.
I hot fater on keto, because my maintenance is really low. So, I'm back to Atkins maintenance phase. But 70-80% of my diet is protein biw, very moderate fat, and moderate carbs. 1200-1500 calories a day. I am small and short. 118 pounds at 5'2". My normal weight is 108-112. I am getting good muscles, though, following Thomas's suggestions carbs with orotein after workout with fish oil.
I've started eating carbs for a week after years of keto. I've been eating very clean and low fat but I've been getting bloated from all the fiber I consume. Any tips on how to deal with that?
@@StardustCrusader18 Thats what happend to me. And I also know that people who switch from 0 to even just a little fiber can have issues because their gut microbiome is just not used to it at all. I obviously cant guarantee that your bloating will go away, but it should.
What if I see this happening now and I want to go back to doing keto? Will it be more difficult for my body to respond? OMG I AM FREAKING OUT! PLEASE HELP😭
You should slowly, gradually eliminate plant foods from your diet over a period of around 8 weeks. You should transition to eating one large meal a day; consisting of whole, unprocessed, low-carb animal foods.
I love your videos man. Could you do a video about when your on a diet, and you can see results in the mirror (and loose clothes) but it doesnt show on the scale? It can be quite disheartening if you have a wight goal.
"With great carbs comes great responsibility"- love it!
Hahahahaha yes, it's perfect!
Exactly ahahah
Lol. True!
Been off keto for 2 weeks and I feel terrible, I’m so happy this video came out! Back on keto today! 🎉
This video explains the best reason why one shouldn't start with keto diet ever.
@@xnoreq i think everyone is different .. some people (like myself) do not react well to carbs .. bloating, tired, inflammation
@@Mr.Helper. Not really. Almost everybody can effectively digest carbs, craves carbs and needs carbs.. all to some degree of course, and that's the problem. Keto is a temporary diet for people who are not able to eat (carbs) responsibly. There are some rare syndromes where people have problem with _certain_ carbs but they are the exception to the rule.
@@xnoreq How can you say that when so many people are diabetic
@Mr.Helper. I'm the same. Super sensitive to carbs. Sometimes ti the point where my skin feels brushed to touch. I'm assuming inflammation
Thank you for this video.
A year ago I was doing great on Keto but I got hit by several physical health problems (Hashimoto’s, broken back and wonky knee) and couldn’t get out to get groceries and started getting pizza, Chinese food and sub sandwiches delivered. Nowadays I can’t even get interested in food and end up eating lots of sugar, junk food and sweet tea.
I didn’t have energy , slept most of the time, was depressed and gained more than 30 lbs.
This video has motivated me to clean up my food consumption, hoping for the best.
Thanks again ❤️🌈👍🫐
A similar thing happened to me when I slipped off keto. I got addicted to cookies 🍪 in the mid afternoon hours and refined carbs. I gained back 4kgs. I’m down 5kgs after getting back to keto.
Should have known it would be you to spell out the pitfalls of transition and how to get it right. Excellent presentation of how to avoid lying to yourself. Good advice for cycling off keto when necessary, too. You're my reference EVERY TIME for the real bottom line. Love your videos, Thomas! The. Best.
Ketogenic lifestyle is still the best thing I brought into my life. I no longer crave snacks every 30 minutes between meals. No longer feel sleepy after lunch break at work.
You nailed it. "Carb Curiosity" is really a thing. I had a torrid affair with carbs in the midst of my keto marriage. It was terrible.!
I needed this video 8 months ago when I began a HARD rebound due to exactly this. I just began to recover from this in the last week.
Omg me the same I regained 17 kg since octuber las yeats , today I weight myself and I am shocked.
I got back on keto and deflated like a balloon. It’s amazing how in one week I can see how less puffy my entire body is.
how long off keto did it take you to get "puffy"?
Yes! One day of carbs = balloon for me. I am super carb sensitive
That is how I would describe when I started keto
It’s literally like I deflated lol
super fast and effortlessly
@@datsuntoyy probably 6 months or so during the cold dark months when I was snacking on sugar/carbs
for real ... its crazy how bloated carbs make you
I do keto and it helped me reverse my diabetes.mi honestly for now want to keep keto up but this is very good information for if a time comes I decide to go off keto
I came off of ketovore a couple weeks ago and only gained 2lbs, which I’m guessing is due to water retention. Now I’m just eating whatever but being mindful of my calorie intake. I’m not trying to lose or gain weight so just maintaining. I may become interested in low carb again some day but I just need a break from following any sort of food-restrictive plan right now.
I'd stay between low carb and keto due to my issue
I don't want type 2 diabetes come back.
I don't want fatty liver come back.
I want my heart running smooth 24/7
I did Keto for nearly 3 year religiously. Now I cycle off and on, for the last few months, mostly off. My weight has maintained 162-165 from June 2020 until now. Even during thanksgiving and Christmas feasting time. Because of Keto, I don't get hunger pains like I used to. Even after a few months off keto, I can still easily go a day and not need to eat. 3 weeks ago when I dropped to 162, I had to force myself to eat a lot of food to put on a couple of pounds. I did it mostly with protein and pasta.
This makes so much sense! I remember before doing keto I would eat my protein first I felt more satiated and ate less carbs and fats. Curious when going off keto if weight gain by adding more carbs could also be caused by the body stops using fats for fuel and changes gears to using glycogen instead? 🤔
Best line ever”with great carbs comes great responsibility “ good stuff TD
After being on a pretty strict Keto/low-carb diet for the past year, I just recently started reintroducing carbs back into my diet slowly and this video could not have come at a more perfect time! Thank you for this immensely helpful video!
And how is it after introducing carb slowly? Did you gain the weight back?
I had the exact opposite reaction, but Thomas is on point with the reduction of fat. I had to pull off keto because it ruined my good lifetime LDL levels.
The replacement diet was low fat pescatarian. Because I reduced fat to 20-40 g a day and my body burned fat primarily for 18 months, I actually lost weight quicker than ever in my life and I'm close to ideal weight already. Veins started showing in areas I've never seen within weeks. I felt super. I did start supplementing with two protein shakes a day. I can see how cycling keto and low fat diet could be effective. For now, I'm good with the pescatarian diet. My LDL went from 175 to 60 in weeks. My blood glucose is super.
Completely agree with earn your carbs. I added them back in strategically. Luckily access to a CGM. I'd do a walk, workout, surf after carb meals. Also did not mix higher carb foods with fats. I found neat things like a protein shake with big bowl of oatmeal would cut out any spike. I would literally rise from the 80's to 105-110 and then drop back in the 80s now.
I'm no longer keto but still low carb. Still no sugar, rice, pasta, potatoes, fruit juice, etc.
People blaming keto for getting fat when they stop it? If so, they should try and remember why they started it in the first place.
I'm getting off of keto for a cycle to fuel a move soon. This is what i need. But i think I'm covering it pretty well. Im stopping cheese, avocado, reducing oil i cook with.
I don't understand why people are jumping off of keto/carnivore? Is it convenience? I don't really see the need to add carbs back in.
Many people go back to carbs because had insufficient insulin levels on a ketogenic diet. You can get an adequate release of insulin by eating all of your protein in one large meal a day, without the need for carbs, though
@@trentonharris7676 i've heard that about loading up on the protein. I'm a committed athlete so I just go from keto to Carnivore ever other week. It works great. Best I have ever performed. One pack of LMNT per day for salt+.
Because of insulin levels and more importantly, testosterone for males.
Paul Saladino, an early carnivore advocate had done testosterone comparisons with pure carnivore vs some carbs and it is not even close.
With carnivore, he had only half the test when compared to having some carbs.
Testosterone is important for males in muscle and strength building, so some carbs are a necessity.
Just take them from a high fibre or slow absorbing source.
@@UnnamedThinkTank Paul Saladino is an idiot and so are you if you think that he is a credible source of information about how to properly nourish the human body. Carbohydrates are unnecessary, toxic, and inflammatory in the human diet. What about the many people who have raised their testosterone by adopting a carnivorous lifestyle?
@@UnnamedThinkTank personal, I think Paul's data is flawed. We do my bloodwork quarterly and my T levels are above average. I think adding honey and fruit works for extremely active people but for the average individual it's a slippery slope. Maybe a piece every two or three weeks, not Daily.
I've been doing keto since January last year party for fat loss, partly to treat a autoimmune issue. I started off with typical high fat keto. Jan this year as I neared my goal ( still about 10-15 pounds away) I switched to more if a high protein adequate fat keto. I still kept reducing my carbs since I started off with a 50g net carb limit and have slowly weaned down to now 25g limit. But with my size I don't need a lot of cals at all. I'm only a 5'2 f. I'm still trying to tone up the saggy skin and cellulite but also build muscle to get to goal. So I upped protein and lowered fat while still slowly reducing carbs.
So while I'm not quitting me to anytime soon as of yet, I totally know this is 100% real info even with some of us still doing keto. With my income the lean cuts of beef I could afford were more like beef heart or beef liver. I do not like liver but beef heart tastes and has the sane texture as steak with a similar nutrient profile. I do a lot of smoothies and or yogurt bowls. When I'm out of yogurt, skyr, cottage cheese, or cream cheese for smoothies or dairy bowls I use whey I drain from my yogurt or skyr ferments and add coconut butter or coconut oil along with some alvacado for fats and maybe a bit more protein powder. That or pair with more meat, eggs, poultry, etc to get my protein in since I'm strict 2mad and am doing a total protein goal of 149g daily with a 1317 cal intake. Most of my anjm based Protein is from chicken leg quarters that I break up into thighs and legs then bulk prep cook. I shred and eat the skin along with the meat for the majority of my fat and save the drippings as a cooking fat because its a byproduct making my cooking fat free instead of paying for butter, ghee, etc. Works great for stir frys BTW. Not all my protein or fat is animal based and I do like to be very flex able in what I eat. I even have learned that combining say bone broth or tofu which are incomplete protein with say eggs has both absorb as complete protein. Thus can make getting enough protein in without being able to always afford animal flesh a cheap and very viable option so I'm not hungry all the time and get my needs met
I hope you eat and cook with the grease of pasture raised chicken.
@@DebbieTDP i cant afford that. I'm fixed income, on ssi because I'm.mentally disabled. I'm on snap, and have a 13 ur old, and am a single mom. I maybe once a month can splurge for raw milk that I make my own yogurt or skyr with, but then have to use a bit of that as starter with pasteurized cheapo store brand milk for subsiquient batches. I get what I can afford and mostly organic or pasture raised this, grass fed and finished that is beyond my means. Another thing I do splurge on when I can are pasture raised eggs though. But meat, poultry, pork I can't afford the price of the better quality stuff. Though the hebs in my area at least are mostly doingveild caught good quality fish now instead of farm raised. And that they sell inexpensivly. But sorry, no I can't afford the pasture raised chicken. I can only afford the 10 pound leg quarter bag at heb for less than $5 each.
@@missyleonis try to eat more fish then, that's better than cheap chicken. And good luck with everything in your life 🙏🏻
@@DebbieTDP i do eat fish, mostly canned tuna as well because despite the cheaper prices on the fish, I can't afford it much. I mostly mix and match my meats and protein anyway. Like, I will do chicken with some beef heart, eggs, or liver at supper but do chicken with a mostly dairy based smoothie or dairy/yogurt bowl in the lunch time as brunch since I really don't do breakfast. Sometimes I do beef heart with eggs and a smoothie as steak and eggs with a smoothie. But yeah, chicken may be a decent chunk of my animal flesh intake but certainly not all. I when I want more expensive fish options and can afford it find wild caught shrimp most often what I can afford. Besides with my hoshimotos I need the iodine some anyway.
Brilliant video Thomas! Incredibly informative and nuanced. Makes a lot of sense. I love "With great carbs comes great responsibility"
I'm in a rebound phase as well and I'm building a ton of muscle so its really fun. But I do need to tighten things up. I think eating sirloin (very high protein beef) alot is gonna help.
Carbs and fats in tandem are great fun as well as dangerous. Donuts are rightly seen as a danger food cuz its straight fat and carb without protein.
Am Keto but enjoy my garden veggies of squash, okra, tomatoes and hot peppers.
Its almost like you've been watching me the last year. Off keto a year ago, fell into this trap, quickly ballooned up. Back on keto again
Totally agree with you this is what happened to me now I have put on weight I am going back to Keto thank for this information 👏👏👏👏🇬🇧
This video is very useful. Though things you are talking are just reasonable. But it is very good to put a focus on it. I just try to add carbs after keto, and the advices are very helpful! By the way with little carbs life is much more comfortable, and you can even stay in ketosis practicing fasting and sport.
There's more nuance to, calories in calories out, I don't fully understand it, but I'm starting to
It does matter what you eat and how much you eat of a particular food group
I see no reason reason why someone should quit keto. If you are tired of it eat carbs for a few days. I do this from time to time because i think i have to. I usually regret it soon after becaus the carbs almost make me feel sick a few hours after i ate them and then i go back on keton
Because of some health issues some people get on keto
Brilliant - but I, like many others, am not a high intensity training buff so some of this advice won’t work for me. I’ve been on a ketoesque regime for a couple of years and have lost around 15 kilos to now a healthy weight. Initially I limited carbs to around 50 gms a day. Now it’s around 80, with overall calorie intake at around 1,700 (I am 76, 1.85m tall and weight 90 kilos) This more balanced approach rather than zero carb Keto has worked for me. It pretty much enables an enjoyable lifestyle rather than a pseudo-sacrificial regime that cannot be sustained long term. Personally I wouldn’t recommend anyone new to Keto to be too extreme at the start. I really appreciate the information and insights on your channel, thank you so much, keep it up!
Thomas can you talk about the thyroid… can it be because hypothyroid? On keto you produce less T4/T3 and when off, your body may be in a state of hypothyroidism
I quit keto about a month ago and I’m continuing to lose weight. I’m thinking the temporary keto trained my body to use fats more efficiently. Any comments are appreciated
Go see a doctor/nutritionist
Glad to hear it. I just quit keto a few days ago and have very slowly been introducing carbs but staying at 1500cal/day and I'm hoping my path will be the same as yours. Don't have any tips besides keep up the good work!
Calories in calories out. Even on keto. It’s all diet intake vs exercise load Keto has the magic of ridding yourself of the hunger pings and less food that makes you want to gorge like chips or pizza. A steady flow of constant energy is also amazing. But yes you can lose weight on any diet if the macros are correct. But yes go see a nutritionist
I don’t blame keto I blame myself. I’ve gained all my weight back after losing 50#… it’s tougher now to get started back in keto. Thx TDL I needed this video 👏🏼🔥💯
Well, I could have used this information about 3 years ago to lol. I was in the best shape of my life on keto. Lost like 90 lbs... Got off it, and bam... Gained about 60% of it back. I had accepted that keto pretty much destroyed my metabolism or ability to properly use carbs... Guess I was wrong. Might have to give it another go.
Great info 💪🏼 big fan !! Helpful always 🤘🏼🤩🎉
I am back on Keto but will lean more to carnivore eventually. I gained weight after my prostate surgery and I am starting over.
I lost 80 lbs on carnivore/keto in 2 years. Gained 10 recently adding some fruit in.
It takes time. I lost 60 lbs on Keto in about 8 months. Gained some back when I added carbs. Now I just focus on total calories and make sure I get my protein intake. I like it better cause I can eat ice cream and pastries and still lose weight. But I also run/cycle/resistance train.
@@johnrobi0 I also play basketball walk my dogs and lift weights off and on all my life.
@@johnrobi0 You can have a healthy body composition and still be causing massive damage and chronic, systemic inflammation, throughout the body, at the cellular level due to glycation from excess glucose.
@@trentonharris7676 True, but we serve crap in the US. When I travel to places like Spain and France, the food is much better. I never get any sugar rush from eating sweets there. In the US, I would get elevated heart rate and indigestion every time. No doubt Keto is healthier.
@@johnrobi0 Don't get me wrong, I like ice cream as much as anybody, but it is not worth it anymore to me.
Post keto rebound is water. No worries.
Yep
🎉🎉🎉🎉🎉 Tom D! Thank you for the daily knowledge!
Thanks for the vid❤ gonna watch it now
Great! Now I need to return my Nikocado Avocado “It’s just Water Weight” t-shirts … ; )
I've been following keto for 5 months to control T2D. My primary took me off one of the metformins and changed my blood pressure meds. My issue is, I haven't lost a pound. I eat between 14:00 and 19:00 hours. I don't get hungry. It is intermitten fasting is what is working for me. I will try extended fasting.
You should only eat one LARGE meal a day or every other day for fat loss.
To the smart a••who said Thomas knew this all along but wanted to make money of the keto craze. I have been on and off keto since Atkins started it way back when. I have exhaustively researched coming off keto.At least he is telling us why and is telling us how to do it. I will be low carb forever because of allergies and reactivity to grains So go back to casting aspersions elsewhere.
im just gonna stay in keto, thank you very much....
Or a simpler fix is to eat carbs only during the day and have a single meal of protein and fat in the evening, so you are not eating carbs and fat at the same time. An even simpler fix would be to not come of keto/carnivore at all, but then I guess carbs are recommended with your anabolics.
This video is GOLD!!
Diet is important and benefitial to improve your health and physical look. But NOT without consistent exercise working out. Most people in the world don't practice any particular diet, they don't even look over the calories input, and they never practice any fasting. They remain pretty fit, just because they are very active. Europeans don't diet, eat what ever they want, eat lots of sugar and high carbs foods, most don't go to the gym. They mostly are thin sitting all day at a cafe trottoir having croissant, macarons and sipping their wine. You can tell how important is walking all day in a city where not much people own a car.
It's not the really life, in Europe lot of people are to fat and lot of people are on a diet! Don't dream 😮
Oh, saying all day at the café 😋 maybe those who don't need to work for money... But yes "we" eat a lot of grains and sugars... At least in France, keto is poorly known and people eat like you many many years ago, I suppose. Despite the fact obesity is rising hardly. Maybe one day we'll wake up, too
I have recently been brought to this conclusion 😂 thank you for the reminder ❤
Thankyou for that information...at this point I cant see my self of Keto as I have never felt better....as time goes along I may have a cheat day... Having said that this information is amazing to have so we don't make a mistake in yo-yo dieting..... Thanyou again in sharing your knowledge...
Hey Thomas, I just discovered Lentil Flatbread. Very easy to make. I know lentils are high carb but, they are low glycemic. Is it ok to have a sandwich once in a while with Lentil Flatbread?
It's either high fat and low carb or low fat and high carb. It's all about metabolic flexibility!
in my experience, the foods that contains carbs should have a huge amounts of fiber. a stir fry with meat and onion needs a huge amount of cabbage and wide green beans. this has a huge amount of volume and fiber. also an oatmeal is great - every second day. we have to understand that certain types of fiber create an immediate feeling of satiety because of the hormone CCK. that is the first satiety hormone. but later, PYY and GLP-1 comes in, up to 48 hours.
this is the tool that we have to use when a very low carb diet does not work anymore compared to how things worked at the beginning. eating half a can of white beans can help with immediate satiety as well, but because of high fiber in the beans, the GPL-1 and PYY satiety hormones kicks in later and holds on for almost 2 hours. great tool to fade from very low carb to medium carb
Drop carbs, lose weight. Add carbs, gain weight. Whenever I have "quit" keto, it has been temporary for this reason.
Thank you
Yesss this is my life right now. Effortless weight gain. Ughhhh. Not low carb, not enough protein but still enjoying keto levels of fat. 🤦🏽♀️🤦🏽♀️🤦🏽♀️
The Randal cycle is the key. Thomas, please do a video on this. It's the reason why low carb high fat, or high carb low fat work.
Paul Saladino knows this in practical terms, and he learned it from Georgi Dinkov
Keto for Life!!!!
Btw - one key factor why weight goes up which you didn’t mention is the fluid balance in the body changes, cells get waterlogged by carbs, this can easily equate to an immediate weight gain of several pounds….
I think the term is ‘The Randle Cycle’
I needed this video. This happened to me. Is trying to happen now. Thank you, thank you, thank you. I feel like eating way too much.
Keep it simple, they overeat
Exactly
Why in the world would you come off of Keto?
Umm food maybe?
So basically keep calorie counting
Yep that simple.
It’s giving back an addict their drug of choice. Cravings are going to hit hard. Many will go back to their old habits that made them fat and insulin resistant or be badly tempted to do so.
This convinced me to stay Keto
the body is like "thank God, I'm not dying anymore"
Thanks Thomas: I’m going to watch it for now on if and when I add some carbs back in. You gave me sone great advice. Thanks again. Now I know what’s is going on when I add carbs back in.
"carb curiosity" love that - very real LOL
It's a lot harder to come up with a delicious meal plan, get the calories in with only 20 grams of fat a day. Believe me I've tried. It's much much easier to come up with delicious meals on a meal plan with 20 grams of carbs.
This was so helpful to me.
Ok One question here, when you are referring to carbs in this case are we talking about net carbs or total one? Is this aspect relevant to this situation because if I'm gonna increase my carbs you know I can go for bread pasta and rice but also I can go for legumes lentils fruits and this type of aliment are different in so many ways ( glicemic index, fiber content...). Thank you for you work thomas you deserve all the success, wait to see longer format videos :)
on top of that, I was obese, with a "high amount" of fat cells.
I have not lost most of them.
They are still there, ready to suck it up when insulin switches them on.
I lost 40 pounds doing keto and IF and gained 60 off of it. Now I can’t seem to lose again. 😭
Stopping insulin spikes doesn't shrink fat cells.
Can you please do a video on diet consisting of 2 shakes and a meal, for example isagenix has a similar program
❤❤❤. THANKS
I hot fater on keto, because my maintenance is really low. So, I'm back to Atkins maintenance phase. But 70-80% of my diet is protein biw, very moderate fat, and moderate carbs. 1200-1500 calories a day. I am small and short. 118 pounds at 5'2". My normal weight is 108-112. I am getting good muscles, though, following Thomas's suggestions carbs with orotein after workout with fish oil.
WHY would you ever come off low carb? That's the real mystery
Exactly! Keto/Low-Carb is a lifestyle change, not a diet. Carbs are a once and a while treat, not a daily need.
Because life is to short and people actually want to enjoy their favorite foods
Because food is good.
Keto only leads to metabolic inflexibility
I think it has something to do with sharp insulin spikes because you are not used to the carbs.
Another Thomas DeLauer Keto video
Why would protein consumed change going on or off keto? I want to maintain muscle mass regardless of my diet type so this doesn't make sense to me..
This is what I'm telling everyone I know and don't believe me much, now I have a reputable guy I can quote. thanks
I've started eating carbs for a week after years of keto.
I've been eating very clean and low fat but I've been getting bloated from all the fiber I consume. Any tips on how to deal with that?
Give it time and slowly increase fiber intake.
@@privtprofile24 So you're saying that my body will get used to the diet in time and my bloating will be reduced ?
@@StardustCrusader18 Thats what happend to me. And I also know that people who switch from 0 to even just a little fiber can have issues because their gut microbiome is just not used to it at all. I obviously cant guarantee that your bloating will go away, but it should.
@Jeff-vi9no I sure hope so. Thanks for giving some feedback to my problem. I'll be patient and see where it goes.
Can you do an updated workout routine for yourself.
I try to follow a low carb high fat in general with healthy foods, but i get addiction to unhealthy food really fast
Thomas what do eat ?
Doing omad
I gained 5 on 5 years of keto, and lost 8 off it 💪🏻
What if I see this happening now and I want to go back to doing keto? Will it be more difficult for my body to respond? OMG I AM FREAKING OUT! PLEASE HELP😭
If you were fat adapted it's not difficult 😊
You should slowly, gradually eliminate plant foods from your diet over a period of around 8 weeks. You should transition to eating one large meal a day; consisting of whole, unprocessed, low-carb animal foods.
Makes sense why people on SAD can be lean by avoiding fat and why its logically taught to SAD population. Keto stands this on its head.
Metabolic gridlock?
I love your videos man. Could you do a video about when your on a diet, and you can see results in the mirror (and loose clothes) but it doesnt show on the scale? It can be quite disheartening if you have a wight goal.
pls another in depth video about how to not gain weight after keto/ carnivore
Explains my gut
Ha ha thats so true… its hard to give up my fats when i have carbs
It is because Keto is not a long term diet solution. You said it. They eat too much, too much volume=weight gain.
Ouch
Earn your carb ! ❤
So just count calories still 👍🏻