Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer
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Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer…
Morning vs Evening Workouts Study:
In the morning, levels of insulin, cortisol, and total and free testosterone are all higher; the norepinephrine response to the exercise is higher in the morning, and so is the response of glucose as well - which gives you a hormonal advantage
Study - journal PLoS One:
Looked at the effect of time of day on performance, hormonal and metabolic response during a 1000-M cycling time trial in 9 recreational cyclists, average age 31
The participants performed a 1000-m TT at either 8 am or 6 pm, in randomized, repeated-measures, crossover design a 1000-m cycling time-trial
There was also a main effect of time of day for insulin, cortisol, and total and free testosterone concentration, which were all higher in the morning (+60%, +26%, +31% and +22%, respectively) The norepinephrine response to the exercise was increased in the morning (+46%), and it was accompanied by a 5-fold increase in the response of glucose.
www.ncbi.nlm.n...
Evening Workouts (Better Performance):
Core body temperature is low at night, rises quickly upon awakening and reaches a maximum in the early evening, and lowers before bedtime. The optimal body temperature for strength training normally occurs in the late afternoon to early evening 3:30pm till 8:30pm. During this time window, one has an optimal nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow - this is because core body temperature is the temperature at which your central organs operate. Enzymatic reactions are extremely sensitive to minor variations in your core body temperature - for the biological systems involved in high intensity physical exercise, the optimal temperature is relatively high. So, as mentioned, high core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow. Most people can achieve higher muscle activation levels in the evening compared to the morning - we more quickly adapt to heat stress than we do to hypoxia. As a result, core body temperature correlates with exercise performance - people are normally strongest when their core body temperature reaches its daily peak.
Push Workouts to the End of Fasting Period:
p70s6 kinase serves as an indicator of muscle growth as increased levels of p70s6k may lead to a faster transport of amino acids into the muscle cell membranes, which should lead to a more rapid and potent anabolic response to post-workout nutrient ingestion.
link.springer....
2 Week Break:
Study - International Journal for Obesity- The study investigated the body's "famine reaction" continued dieting and its impact on weight loss in 47 obese men. Two groups of participants aged 30 to 50 were randomly assigned to a 16-week diet which cut calorie intake by one third, 23 of whom maintained the diet continuous. The others did it for two weeks - then broke from for two weeks eating simply to keep their weight stable. This cycle was repeated for 30 weeks in total to ensure 16 weeks of dieting. The intermittent dieters had an average weight loss of 31lbs vs 20lbs in the control - six months later; fat mass lost was 27.1lbs in the intermittent group vs 9.2lbs in the control.
*While reduction in absolute REE did not differ between groups (INT: -502 vs CON: -642), after adjusting for changes in body composition in was significantly lower in INT (INT: -360 vs - 749)*
Concluded that when we reduce our energy (food) intake during dieting, resting metabolism decreases to a greater extent than expected; a phenomenon termed 'adaptive thermogenesis' - making weight loss harder to achieve.
This ‘famine reaction’, a survival mechanism which helped humans to survive as a species when food supply was inconsistent in millennia past, is now contributing to our growing waistlines when the food supply is readily available
www.nature.com...
Keto Bulk:
Published in the Journal of Physiology, researchers investigated the effects of adaptation to a ketogenic low carbohydrate (CHO), high fat diet (LCHF) during 3 weeks of intensified training on metabolism and performance of world‐class endurance athletes (21 subjects) - subjects were “elite race walkers.”
2.1g of protein per kilogram translate to 1g of protein per pound
And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8-2.0 mmol*
physoc.onlinel...
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Hey Thomas. I've been cycling between 12/12, 16/8, 20/4, I've been doing this as it feels better. I've always been one to down-regulate fast when it comes to Pharmaceuticals or Foods or diets or exercise. I'm sure there's others out there like me but keeping my routine unstable or varying Works tremendously well. I'm a big believer in inertia and the three-day philosophy. Basically every third day change something up small. I love your videos. And your great energy.
R Diddy • But is Thomas (TD) not comparing apples to tomatoes? Regarding his tip no. 1: TD suggest switching between 16/8 and 12/12 That is a change in the EATING WINDOW (not in calories). But in the study he refer to, one group switched between high and low CALORIES (they did not change the eating window). .
Is Thomas (TD) not comparing apples to tomatoes? Regarding his tip no. 1: TD suggest switching between 16/8 and 12/12 That is a change in the EATING WINDOW (not in calories). But in the study he refer to, one group switched between high and low CALORIES (they did not change the eating window). .
Can i be plateaus because my muscles are getting bigger and my fat is going down but cause muscle wieghs more it seems like im stuck on the same weight but actually keep loosing fat just stay the same weight?
Thomas. I am a 50 year old man. Married 22 years. Father of 3. Best shape of my life - thanks to you. Love your videos and great information. Thank you ! Happy New Year.
1. 2 weeks on and 2 weeks off Intermittent fasting
2. Keto bulking
3. Shift the workout timing
Im on intermittent fasting for 12 days. Lost 1 kg only and it just stucked there.. What to do 😭
@@brownie5594 It’s only 12 days. Reassess in 3 months. Also eat clean. Keto.
Thanks
@@brownie5594 how long is your eating window?
Do u eat clean/healthy?
And focus on not eating/drinking anything except watrr after eating window is closed.
Are you suggesting doing the Keto bulking DURRING the 2 weeks off that you're suggesting? Or is the Keto bulking done dirring the IF period?
I feel like I hit a plateau every 10lbs, my body wants to hold onto whatever current weight I’m at. Super annoying love this video!!!!!!!! Will try all of the tips
Tell me how it goes!
OMG thought it was just me !
All of my plateaus have come on 10 lb increments. 320, 310, 300, 290. Since the base ten numbering system is based solely on the fact we have 10 fingers, I believe these plateaus are more mental or emotional than physical. That doesn't make them any easier to get through, but does make me question why losing weight makes me uncomfortable? Why do I need my armor of blubber? Why don't I have a plateau of 293? I am too old to worry about this, but it helps to pass the time.
Me too 😫
Omg me too it's like my body does not want to let go, my fat specially in my stubborn areas im an Endomorph aka pear shaped body it's like my body got use to the fat and has memory its frustrating and I get stuck for a very long time 😭
Good Gawd the food prices in California forced me into a 4 day fast during my Christmas vacation there! Broke the plateau!
I laughed, but then felt bad that I had. When I went to LA to marry in 2012, my dear husband had to stop going to the grocery store due to his concerns about the prices and how do you afford feeding a family . My next visit is in February. Maybe Fasting will help me afford it better .
Hahaha
Then escape like we did and move to a good state
belizeguy exactly! I had two daughters and a son. They all eat like a chipper machine on a summer work day!
Britton Johnson it was a shock! $3.75-$4.00 in the LA area. Was on Coronado Island and the prices at the NEX was $3.00. I think I like the prices in Houston @ $1.70 much better.
I get taking a little break, but I can’t imagine going two weeks without fasting less than 18 hours! I’ve been doing IF for over two years and never gone off for more than a day for special occasion!
Went from 113 kg down to 93 kg (250 lbs to 205 lbs) with alternate day fasting + omad (basically a 47:1 fasting pattern) in three months (august to October) and haven't been losing any weight since then. Not because I hit a horrible plateau, but because it's now brutally hard for me to not eat for 48 hours at the moment.
So I stepped back from fasting more or less and went to omad to at least maintain my weight. During the Christmas season I went total apeshit on my diet, eating a whole pack of chocolate bars or gummy bears in one sitting, etc. and I did not gain a single pound!
What I'm trying to say is this: Even if you hit a plateau, you already made it pretty far. Don't be frustrated, be proud of yourself! Am I proud of myself, because is shredded a whole pack of gummy bears in one sitting? Hell, no! But I'm proud of the fact, that my body can handle that kind of shit again. I fixed my leptin feedback loop and probably most of my insulin resistance with fasting, and that's what is having the most impact on my overall health! Am I still overweight? Sure. I have to lose another 10 to 15 kg, and I will do it. As soon as my body is ready to lose more weight.
I appreciate your sentiment on this. I lost 15 pounds in my first 100 days of intermittent fasting. I have since added 400 more fasting days and have not lost an ounce. But as you say, Ii haven't gained any weight either, and my body can handle pretty much any food I throw at it. I used to gain weight as I aged, but that has completely stopped. I am pretty happy. And I think, pretty healthy.
Great to hear this story it helps 👍
i am really scared to go to 12-12 after being 18-6 for so long. However, i cant deal with this plateau anymore, it's driving me crazy. Will give it a try. Thanks
Hey did it work for you?
Did you do it? What were the results?
Did it work??
Guess it didn’t work lol
Did you regain most of your weight back perhaps
What really works for me is fasted workouts and longer fasting :)
When you say longer fasting, how long are you talking ? I "accidentally" experienced 32 hours fasting and 8 eating and love it. Don't see many others that do this often . Works great for me !
@@swamphawk6227 Thanks for the quick reply. Perfect for me is to go to bed, fast all the next day and when I get up the next day, do my 3 mile walk, go home and break the fast. Works for me ! I have been considering 48 hours to shed a few extra pounds that I gladly consumed while I had family here for the holidays . Hats off to anyone able to do 72 hours !
@@swamphawk6227 Good on you for being strong willed enough to get to 72 Hours! I will get there, eventually. I think I can find easier ways to get the "magical feeling". Thanks
If you're not hitting a plateau, keep doing what you're doing
Swamp Hawk once last 48 hours you’re hitting the land of finishing returns and kind of just wasting your time but you do you 👍
I basically switch things around at random so my body doesn't get used to a set pattern for too long. I normally eat only in the evening but sometimes I will randomly eat something mid afternoon, and increase calories slightly. I've never been stuck in a plateau for more than 3 weeks, which was my worst. Basically let your body think it knows what you're up to then wham change it. Eat a bit more so it doesn't think it's being deprived then when it's nicely thinking how good that is, drop those calories and shock it. It works.
I have been on a Plateau for the last 3 months. I started Intermittent fasting on Feb 20, 2018 and as of today, lost 125lbs. Went from 410 lbs. to 285 lbs., but can't seem to get any lower. I have watched many videos of Thomas to get me to this point, but this plateau is killing me. I have not stopped IF, but am a little discouraged from not losing anymore weight. I am gonna try the 2 week break, 12-12 and shift my workout to the evening and see if that does it. Thank you Thomas for all the videos and inspiring me to get to where I'm at. I have never set a goal weight, but would like to get to 250 lbs. for my birthday, June 21. Lets hope this break helps me get there.
Don’t usually comment but I thought it would be worth leaving one.
After a month of plateau doing IF (16 - 19 hours fast depending on how I felt on the day) I decided to take you up on your first couple of points (taking a break and keto eating). I am a week and a half into my break and I saw my weight started to shift after about 3 days into it, decided to ignore it but I checked again today and the weight is still coming off! I will report back after I have finished my break and get back onto IF again but so far so good and I am crossing my fingers that it continues 🤞
How much calories are u taking in a day
How much your weight change during the break.
Actually my weight is stuck on 63 kg for 3 weeks . I am doing exercise for 30-50 mins , 20 -30 mins walk , I am on calorie deficit.
It was just under 1kg during the break. I don’t count calories just eat wholesome food and cut down on carbs during the break. Good luck :)!
So glad for this video. Down 50+ lbs since the summer & now I'm at a 3 week plateau. It's more frustrating than I imagined.
same but i only am down 40 & stuck for 2-3wks
@@julial3758 ha! I'm down 30 n stuck plateau for 3 months!?
@@NoName-pu5ls Now i'm actually down 75 from the start after watching this video, but been stuck still for at least 6 mos now haha. I tried to start again but it's hard (mentally). Now im just happy when I check to make sure im not regaining!!!! I'm still 50-60 lbs from goal weight. My mind is not ready focus on dieting again yet. I'll let it have this long break. I really want to restart my diet though... just feel that my cheeks are sagging so much just losing 75lbs........ what happens when I lose more!?
@@julial3758 75 lbs is a great achievement! I hear ya on the not quite ready mental aspect, its tough n discouragement happens when zero results after trying so hard. BUT when you're ready you'll get back into it...congratulations on the drop so far! ✌
@@NoName-pu5ls You'll get there too! I noticed over the years that the only times diet ever worked for me was when I was mentally focused. Not necessarily had to be too strict, but strict enough to have self control & not be lazy to make healthier food choices. When I'm mentally ready to not buy foods I shouldn't eat! I Just ate 4 cups of popcorn (measured it)! SO bad LOL.
Man how did you know I was stuck lol...
Bearded soul78 because I’ve been there and I know it’s bound to happen. Stay strong man!
i mean im plateauing right now as well, what a video at the right time nice
Wow same here ! Have gone from 295 to 265 and can not seem to lose more !
I will be putting this all to practice now.
Thanks Thomas!
Easy, you said that out loud and Google came in with it
Good luck@@suntz8736 ! Keep up the great effort!
I have now overdosed on carbs for the second time since being on keto 13 weeks. I literally eat no carbs other than macadamia nuts, kale and almonds. I have had phenomenal results. On Thanksgiving day and Christmas day, I ate my weight in cakes, ice cream , cookies, macaroni and cheese, mashed potatoes and gravy etc. I gained 8 lbs both days. Within 2 days after the holidays, I was down 10-11 lbs (a net loss of 2-3 lbs). I was also more vascular and extremely lean. I will now be doing this one day a month until I dont get these same results.
Do what works!
hi, so looks like cheat days help you. I want to do like a cheat day once a month. Especially Halloween and Thanksgiving
My only "plateau" has been the Holidays and it was self inflicted (Happily so!) Will be glad to have this info though . Thanks
Thank you for watching!
This is exactly what I need. I have lost 40 lbs since May 2018 but I haven’t lost any pounds since November. Thank you!!!!
Usually when people say this it's bullshit, but I am 100% for real: this channel has legitimately saved my life. I started IF in June after watching one of your videos. Went from 340 to 279 in 5 months. I've plateaued at 279 since November, so of course this channel was the first place I turned to get back to losing. Thank you so much for the information.
how did u get out of ur plateau
@@meIatonin Doing basically exactly what he recommended in this video. I was previously fasting consistently and doing cardio 5x weekly. I stopped my fast for 2 weeks and now almost exclusively do strength training. It's working wonders.
Side note: if you do that, definitely take before an after pictures. My weight hasn't changed since started the strength training, but I've clearly lost a lot of fat and built muscle. The pictures will help motivation when the number isn't moving much on the scale.
@@ferraratron_pokemon Thank you for taking the time to respond !!
This is so helpful. I was actually getting angry at how little progress, and even some regression I was having despite my hard work in the gym and consistancy on my diet. I cant wait to try this.
Does it work? I’m scared to do 12:12 for two weeks
I’ve been stuck at a 45 LB loss for the past 6 weeks or so. Luckily I haven’t gained, but I am not breaking any new ground in weight loss. I will put these tips to work. Thank you 🙏🏼
how did it go?
How it go????
So now you're saying that we should (intermittently intermittently) fast?
If you're not getting the results you're looking for, it may be the right way to go
Lol
Honey that s right. You've got to switch it up a bit. Confuse That Body!
What happens if we intermittently intermittently intermittently fast? Will the world end?
@@fgchotline3964This is deepest question I've read in months.
Thanks Thomas! I've been stuck at 150 for a little over 2 months. Driving me crazy! Trying to build muscle while losing as much fat as much as possible to show my abdominals. Every time I feel like ive made a breakthrough, I feel bloated and fat the next week. Have already been adapted at training in a fasted state but I do train sometimes in the afternoon on some weekends and I took your advice on eating a little fruit for pre-workout (I haven't used pre-workout meals in forever now) and I felt so much more energized and stronger! Keep the contents coming please! P.S. I don't mind the sponsors :D
Going to try the 2 weeks off, i've been stuck at the same weight for almost a month now, tried a 36 hours fast and nothing happened. I'm always stuck after i lose 10lbs no matter what i do.
Same here! Every 10 lbs I get stuck. I usually switch to OMAD from 16/8 for a week or so and I get past the plateau but this time I have been stuck for 8 weeks, did a 72 hour fast hoping to break the plateau and it did not help. Maybe after a year of IF, I just need a break. Did the 2 week break work for you?
Me too!! Is the 3rd week that I fasted for 45 hours (once a week) and nothing!! I been stock for over 2 months. I'm going to give it a try!!
Same here.
Wow same I was so happy that I lost 10lbs and thought I would continue with it just like that but my weight hasn't been decreasing nor increasing even though I've been working out vigorously and fasting.
@@dianamills3830 So how did it go
My Physical Therapist helped me out with my plateau. Dropped 40 pounds and couldnt lose a single pound more for like 3 weeks. He just shocked my system workout wise, really pushing my workout, focussing on big muscle groups, and working on the core etc. Now im 50 pounds down and still counting :)
Congrats! I started on a somewhat low carb diet (no more than 50-60g per day) combined with a 16:8 intermittent fasting and lost 14 pounds in just over two weeks. Since then though it's been stubborn as a rock and won't move no matter how much I work out or stick to my diet. Experimenting with switching up to OMAD (one meal a day) to give my body a little shock and hopefully kick start the weight loss again. Good luck with your weight loss, 50lb's is nuts o7.
@@timmy3822 Thanks! All the best to you aswell! Hope the OMAD works out for you.
What would also be beneficial is moving your eating window. For example- if you eat 14-20/22, now eat earlier and finish your eating till 6pm.
I've moved mine around and it's didn't seem to help. Frustrated.
Thank you Thomas. This video is pure gold. Can't wait to see the results. My plateau has lasted close to 2 months now. My biggest problem must be the routine I like so much. I'm excited to try this!
Ok. Here's the thing. I've been doing Keto for around 3 months. At the outset I weighed 13st 6lb (188lb). Initially, I lost weight consistently at the rate of around 2-3lb each week. About 4 weeks ago I was down to 11st 12lb (166lb). However, I have plateaued ever since. I have been unequivocally stringent with my food every step of the way. I began with two meals for the first six weeks intermittently fasting every day for between 16 and 24hrs and eating within a 4-6 hour window. I always change the times I eat to keep my body guessing. I then switched to one meal a day after the first six weeks and continue to sporadically fast for two days once a month. All I eat is a large plate of cruciferous vegetables with my protein whether it be eggs, cheese, fish, poultry or meat. I consume half a lemon every day (approx 30g) so the citrate can protect against the formation of stones and I have a plain black coffee in the morning (sometimes a second one in the afternoon if I'm feeling hungry) and a plain Matcha tea in the evening. That is it. I am stringent with my macros which are approx 80g of fat and 60g of protein. My carbs are, and have always been, negligible - always below 20g and that is just from the veg so gross net only, which is why I used the term negligible. I don't think one could do any more than what I am doing. I just cannot work out why the weight is not falling off. It doesn't make sense
I gained 11 lbs over Christmas and the day after. I am down 7 lbs today by getting back on the keto diet and fasting 24 hrs eating fasting 24 hours eating. I will eat normally (keto) tomorrow and then see what I need to do to lose the rest of what I gained by the 1st of the year. You can feast if it is followed by a fast. Keep things in balance and you will be OK.
Why is this so complicated?..😭
My body is making me nuts..
Why is it playing games with me?
Ghost87 i already have 3 kids.. & have lost 20-25 Kgs each time :)
your timing of information is strangely amazing ... welcome to the simulation? Lol. Thank you for guiding me and so many others along our journey towards better health. Around 165 lbs down from 220. Thanks to you, primal edge & Dr. Berg.
Cheers Thomas for the tips, I blasted through my 90kg plateau when I watched Jeff from athleanx talk about not having "cheat meals" and knowing that you don't always have to be "on a diet" to keep a body at yours and his level of fat %, he even admitted to eating a dessert at a restaurant...
It seemed counter intuitive to listen to my body and eat what I felt like eating some of the time because that's how I got fat in the first place and keto had reduced my size from XL to M...
I eventually gave in to making it only when I really felt like I needed something off keto and changed my mindset to keto and IF being my lifestyle and not a diet I would ever give up even if I hit all my goals...
I'm keto 80-90% and IF about 90-100% of the time currently and I don't ever plan my "cheat meals/days" so as not to get used to eating whatever I want all the time, it's so I never consider them a reward either because my mum used to reward me by eating a big plate of food that was too much calories with a high sugar dessert and eating keto is its own reward...
I only gave in to temptation after a plateau at 90kg that lasted months, my strength was going up slowly and my weight stayed the same but my body fat wasn't going down fast enough and that's my key goal, I have a layer of fat around my core that is quite thick that thins out to looking like I have 0% on my calves and forearms (not my words, I'd say 5%)...
I'm at around 80kg now and I'll try your keto bulk method and switching my lifting before my one meal or eating window instead of in the morning because even though I am losing fat cycling carbs it makes me feel less strong lifting and I can't do prolonged cardio as well, against everything that everyone but you says is how it should be...
Your story follows mine almost to the letter for people that keto doesn't work as well for that reads this, the best diet isn't the one that gives you the best results because if you don't feel good eating those foods the results will go away when you stop eating them...
Keto is the only diet I have ever been able to stick to for more than a year constantly and while I have plateaus I know I'll always be majority to 100% keto because I feel the best when I eat that way...
I've gone from a person who spent his whole adult life around 100kg (220lb) at 5'11" eating what I was told to eat that tried eating nothing but carbs and take away food for a week when he hit his goal weight (84kg) by his goal date (2nd December 2018) as an experiment and gained only a kilo of water weight that I lost after one day back on keto...
Yaaas! Best video on plateau! Exactly what I needed. I’m just like your wife with thyroid always struggling with weight loss and drs never guided me in the right direction to lose weight or any advice. So I’m glad I found your channel. Can you pls do one of weightloss for hypothyroidism???!!!
Hi i have hypothyroidism too. Please tell me it this worked for you. ×o
excellent idea's for people who are stuck and have hormonal age related issues.
Thank you!
Thomas DeLauer, you were right. I tried what you said with massive uncertainty that I'd gain weight, but I've never been so glad I was wrong. I could break through the loss plateau. Thank you. You're the real MVP!
Whixh 2 weeks off or 12:12 if is the time start keto?
What does MVP mean?
This makes a lot of sense especially for people like myself. Grinders who never miss workouts no matter what but sometimes stick with the same things for too long. Stay in the gym, keep eating healthy BUT change thing up more often. Thanks for helpful info.
Love your videos man ! My wife and I have been loving our keto lifestyle and I owe it to your videos for all my knowledge that I push on my family ! Finally convinced my parents to get out of the past and start feeling better, they’ve been doing keto for a year now and have lost 30 lbs each and my dad doesn’t take any medication anymore and he’s previously had 3 heart attacks. Speaking of Joe Rogan.. it would be epic if you got on there and had a good conversation with him ! Better than me having to listen to him and Kanye west...
Thanks for the motivation !
Thank you for your videos, i lost 20 lbs in 1 month!
Great timing. I was thinking of working out even harder and reducing calories even more but i guess i shouldn't do that..
most useful video on plateau , the others were dumb telling me to work out harder which really isnt gonna happen cause I've always pushed myself to the limit. Or telling me to eat anything I want for a week? I didnt spend 4 months sticking to a strict diet so i can gain it back in a week. But this guy makes sense and thank god i found this video after so many others cause I was nearly gonna fall for the trap to either eat junk for a week or even have fewer calories which would be less than 1200-1000 which i cant do ((:
I haven't reached a plateau yet, but I know it will eventually come. I was just thinking about this this morning. Thanks, Thomas! This is right on time!
I'm tired of the same stupid number on the scale :(
I'm afraid if i take a break for 2 weeks i won't get back on track :(
If you stop working out, just keep eating clean and doing IF.
Try vo2 max training. it work even without IF. how to train : run like hell until your worn out and then take a break , relax. Do it again 2 time. you can increased it after a week or so.
Wish I saw this video earlier when I was stuck.. because now I've been stuck for like 2-3 weeks and it's very frustrating.. I thought only people closer to goal weight or has a lot less to lose will plateau
@@julial3758 did you break it
@@skyfire663 I'm still not really sure yet, but 5 days in of normal random eat schedule & -2lbs compared to like 2-3 weeks of the same weight! However, the last 3 days or so, same weight after the 2 lbs lost. When I go back fasting, I might do a longer fast to kick start the change.
Thomas ,
I stumbled upon your video 8 weeks ago . I’ve gone from 282 at 5-10 with 42 inch waist to 256 pounds and drilling new holes in my belt ! Typical day is coffee and 8 bottles of water before noon I’ll eat a cheese stick avacado maybe some salami and green beans and then eat some steak n greens for dinner . It’s been amazing
Hunger disappeared about the fifth day I got serious and when I eat I don’t feel full I feel satisfied ! I am hoping to lose a total of 80 pounds plus and wanna thank you for the inspiration
what has been working really well for me lately is to break my fast with MCT oil and a fasting-friendly pre-workout right before the gym.. I typically do 3 90 minute workouts each week and the MCT oil gives me the energy to complete my workout after the pre-workout fades.. but as Thomas recommends in this video.. don't get into a rut.. I will do this for a little while until I get a new idea!
I’ve been stuck at the same weight for a couple of months now, I was doing the 16-18 hour fasting so this is worth a shot. Will update!
update??
I've been plateaued for almost a month now, cried all day because I've felt so defeated after 6 months being on keto, but that was until I saw this vid. Im going to give the 12-12 a shot. God I hope this helps... Keto on people
Angiepremo hi Angie, did it work? I hope it did, I going through a similar situation, thanks a lot!
@@luisdariodavilamartinez5538 I lost like 2 pounds then plateaued again. But I did start losing again only after watching Dr. Ken Berry's video of reasons of stalling on weight, and I stopped eating peanut butter and every artificial sweetener, including swerve, and I broke my stall and started losing again. I hope this helps :)
@@Angiepremo Hi Angie, so you were just on keto before but did you do Intermittent fasting before you tried the 12:12
@@julial3758 Yes i started fasting 16:8 everyday, and tracking everything on CarbManager. Today made a year for me on keto and Ive lost 77lbs
@@Angiepremo So you do intermittent fasting AND keto? but plateaued? and the 2 weeks off the fasting didn't help? I'm stuck & am almost crying myself..
The best plateau buster is getting off coffee and stress. You'll immediately improve your intuitive eating abilities and tend to drop a bit of that stubborn body fat that cortisol creates
Eating only meat makes me so emotionally stable...I don’t need coffee anymore lol
Stress kills !!! I think all drugs create a type of internal stress .
The best plateau buster is extended fasting. 3 days or more will always get results.
@@bubblebass2166 Agreed!
You're not wrong, but sometimes you can't escape the stress and coffee is delicious so...
I started intermittent fasting with low carb diet about 5 weeks ago and lost 30 lbs in one month! I was soooo excited. However, I have stayed at the same weight for a week! I have not lost nor gain one single pound! I have been doing 16 hour daily fast with 8 hour daily eating window eating only 2 meals per day and no eating between meals. I need to get around this plateau. I am going to try 12 hour fast then eat followed by 12 fast and then eat, etc. I will increase my exercising as well. God please let this work!! BTW, during the week I lost nor gained weight, I completed a 42 hour fast only consuming water and black coffee.
Thank you so much, every winter I get hungry and Put on some weight, so this one I started fasting, and it helped until one point. This will increase my will power a lot.
Thanks
This video is what I needed, thank you! Here I come two weeks on and off starting today for me.
What is the final result?
Yes yes that's precisely what I was doing over the holidays.... bulking for Leptin and increasing metabolism 🤣🤣🤣
Thomas you make a great point. I make it a point to not be strict. Strictly speaking healthy meals are my priority. And I layer higher calories into my weekends. My days also naturally carb/Keto cycle. 6 Months -23lbs Fat, + 6.4lbs muscle.
I have done keto with IF for 4 months and have not lost weight. I eat 3-4 oz of protein with 7 cups of salad once a day but I’m still not losing instead I’m fluctuating in weight.
Thank you! 3 weeks into intermittent fasting, and I'm stuck.
starsearchreject Same!
Me too
Same! My diet has been brutally clean still, working out 4-5 times a week and after losing 6lbs week 1, then 2.5lbs week 2, this week my weight is exactly the same as last. Quite demoralising and a bit gutted! Glad to read I'm not alone.
Me too... 😩 I lost 5.5 on week 1, 3 on week 2 and 2.5 on week 3 and now I been in the same weight for 1 week eating and fasting as the beginning
This kind of reminds me of Torbjorn Akerfeldt's anabolic burst cycle minus the IF approach. Good stuff 👍
Glad you liked it!
I've been in a 2 month plateau, after 112lb loss in 10 months, it's just stopped and even through strict Keto and intermittent fasting have only maintained (5'8 244), over Christmas I took a 6day break last week, but after the effects of eating wheat (acid reflux and feeling like uuugh and insane 14lb increase) I returned to Keto after less than a week and am really starting to see the insulin response importance here.... Thanks for the info in this video, I think I'll try that instead of Holiday binge eating... LOL
I really love u Thomas I have just existed my diet for 3 days and feel so depressed and u have motivated me really love u 🤗🤗🤗
Haven't lost a pound in 4 weeks . . very frustrating. I'm going to try fasting 12-12 after Thanksgiving. Would be grat Thomas if you could dummy this down for us newbies to the lifestyle change
@thomas DeLauer Great video!! Could you please just clearify two things.
1. How long should I do the 2 week 12:12 If and 2 week regular fasting example 18:6? Is it enough doing this for a month or for 30 weeks as the test group you mention?
2. Should I do the keto bulk at the same time as the 2 week 12:12 2 week regular fast? If yes, when should I do the Keto Bulk? During the 12:12 weeks or regular weeks?
If not just please clearify for how long time I should do both diets.
Thank you!
Same questions!!!
Same ques
Is it working for you?
Love this content! This is so relevant to anyone trying to be healthy. I'm always a fan of changing things up. I appreciate the science behind it!
Super helpful.
Thoughts on extended fasts for plateau breaking? I realize its not the optimal and possibly a more limited solution, but going ~36-48hrs from time to time (maybe every couple months?) might have health benefits beyond fat loss, plus some say it helps to lower the bodies "setpoint" for weight (making it harder to regain fat).
You can do it, but it's more of an advanced technique
why would you say you realize its not optimal? my initial though is that it would be optimal because i think the main take away is to switch it up. the body looks for homeostasis so plateuing is natural and healthy. its very stressful to put your body through constant change. i would even say maybe to let the plateu sit for a bit so your body can normalize (this is my own opinion no research). is there some information you can share that lead you to yourhypothesis?
@@universalsheep
I never thought of it that way, your point about the body wanting homeostasis makes so much sense...
I've never thought about it in relation to getting healthier though because you kind of think the body would want to be as healthy as possible but muscle also uses more energy than fat, the body will only grow it if it knows it can sustain it and it's being used...
Fat is its preferred food source because it has more energy per pound than muscle and takes less energy to maintain so it makes sense that it would try to sit at a fat percentage for a while to get used to it...
I always struggled with the mental aspect of the plateaus, cheers...
Extended fasting, used sparingly can work. My question revolves more around optimal long term for health, weight loss, and performance goals. The problem I think with using extended fasts all the time is your going to eventually be in a long term deficit akin to constant dieting. Constant dieting, as referenced in this video doesn't net the best results as your metabolism decreases and from the sounds of it you lose more muscle and less fat.
I do believe those with a lot of insulin resistance might be fine with more fasting to speed repairing that along, however they may need more time to reach their physique and performance goals (assuming that is a goal) in the long run. Those not in that situation might be better off using extended fasting less often and shortcut the extra work in the long run.
This is just my opinion, I have been doing IF for most of the past 12 years. I have had great success overall and have done well, but never gotten to my goals. I have been leaning towards fasting causing metabolism slow down, especially when I am keto as I have to force feed to get my calories up. Backing off the fasting is my next step to try, though I still believe an occasional extended fast has many benefits.
@@mjones1702 You make some interesting points, but some say that fasting does not cause downregulation of the metabolic rate like caloric restriction does. When I IF I usually get the same calorie consumption in as I do without fasting. The only time I create a caloric deficit is when I fast 48 hours. I don't believe anyone has all the answers for every body type. I just happen to have an old fat guinea pig to experiment on. (me.)
How will intermittent fasting along with the ketogenic diet effect testosterone levels?
The plateau is really OK with me. IF has just changed my life in terms of just eating healthier and feeling so much better and sharper. I am going to work with the plateaus. It has been too good to change anything.
I have been doing 16:8 IF for a year and 18:6 for the last four months. I was throwing around the idea of 'taking a break' to see what it shakes up.
Defintely cant do the 3rd option with my work schedule. Hope the first two help me
Watching and fasting from Bemidji, Minnesota
Thank you for being here!
I’m from bagley. Small world
My goodness. This video is so helpful....after watching this video I felt I must subscribe and not to miss out any such useful information ...thx a lot dude
I was thinking about this, but never really had to dwell because hahahha life happens and i do need to shift my fasting from time to time. And this means every 3 or 4 weeks. Glad to know Im doing okay..... thanks for this post!
Hey Thomas, as always this video was excellent. There are so many OMAD fasting people on RUclips. I really appreciate your advice to mix it up and keep the body guessing. Can this method be implemented on a strict keto diet; say 20 and 4 IF for two weeks and then 12 and 12 for two weeks with slightly more calories, but always keto? Would I need to change the ratios of macros at all? Thanks for all the great tips. And thanks for the recap at the end. I often need to watch your videos twice to get the "recap" so I appreciate you including it in this one.
Hi, I was actually thinking about the same thing and was wondering if you tried it)
Did it work for you?
Dude!!!!!!!!!!!!!!!! Perfect timing for this video.. I have been in a plateau for about a month.
I hope it helps!
did it work???
Update
Hey Thomas can you share a few of your top sources of overall info on Keto and fasting? I would like to become more informed
Listen to your body! I can't go all day without eating this past week, yet I'm burning fat for sure, but not dropping lbs. Feel stronger, too.I'll just "listen" and ride this out.
Keep working!
Thanks, I won't let it bother now.
I am experiencing the same!! 6weeks of non keto, low carb high fat IF. Totally fat adapted and finished 48 hour fasting. Really minimal weight loss but experiencing the wonders of fasting and fat adaptation. I do want to lose some lbs though 😢😢
I'm on keto diet right now, and broke the plateaus, lost 6 pounds this year. And now I need to break a new plateaus. I only eat one meal per day with keto food (healthy fat), funny I don't have any more craving, not feeling hungry until 3pm (IF). and I can still eat more and healthy food.=) Check out some of my keto food in my channel
When you suggest the 5 day a week Keto bulk is that during the 2 week 12:12 you suggested, or just a separate suggestion or something to do after the 2 week break?
Also, should I expect substantial weight gain during the 2 week break? My weight loss has been stagnant for 2 months, but I don't want to lose the progress I've made
Thank you for this. I'm always recommending your channel to people who ask me how I'm getting healthier
Thank you!
Thank you so much! I just tried one of those ways and broke my plateau. For anyone interested, that was switching the time of the workout on my fasted days. I went from morning to evening.
During the 2 weeks off on the 2 weeks on 2 weeks off strategy, should you be at calorie maintenance?
Did you just give me a logical valid excuse to eat more?!? I think you did
I did! Make sure to keep it under control! LOL
How much calorie do we add?
@@joreen6033 how much did you add?
I keep wanting to ask: why do you normally start counting the fasting to begin around 10pm? Wouldn't it be easier to start counting right after dinner? So, 6pm to noon the next day? Seems much more doable to me than 2pm but why is that the rec? Thank you for all you do!
Seriously, thanks! I've needed some science support to push through the current plateau. Now, I'm going to add these to my toolbox and give them a try. Keep the amazing content coming!
Thank you!
Hi Thomas,
This question doesn't have to do with breaking a plateau during Intermittent Fasting, but I was wondering how many days a week should you Intermittently Fast? 7 days, 3-4 days? How many days per week do you Intermittently Fast?
He said he does 3-4xs a week
Your tip #2....Keto Bulk. But what if the person is already (and daily) on a strict Keto WOE?
Up your macros for that time then go back to you normal macros
I can't say anything for keto bulking or the last suggestion but 100% can attest for the first. Take a break, 2 weeks ago I was doing 36/48 hour fasts on alternate days and going gym. Couldn't get past a certain weight. I didn't even know about this video. I gave up on my diet and training and I looked at my weight the other day, lower now than its ever been. You could say that it could be due to anything, whilst I won't disagree with you I will say my weight has been lower now with taking a break than being constantly on it. From now on I will do 2 weeks on and 1 week off. Love these videos.
Good tip.
I will switch my IF from 16/8 to 12/12 for two weeks, just to get things stirred up and to break my plateaus
R Fox did it work?
I'm afraid of my anger if I went to long without eating...wait let me rephrase that...I'm afraid for the lives around me hehe
I feel ya
If you are eating a high percentage of your calories in fat, you will not be as hungry so often. Protein also helps.
What if you had a "refeed day" every week, where you would eat at maintenance calories when dieting. Would that be enough to upregulate your metabolism?
Yes this is kind of the science of the 5:2 diet
Nice, there is some evidence for changing up the diet to keep the metabolism from adapting. It supports Thomas' original recommendation on changing up the diet as a regular event. Great vid!
I do OMAD on a gluten free/Vegan diet and I recently became very frustrated that I was on a plateau and sometimes even gained a little. I changed the time I broke my fast from late afternoon to 1:30-2:00 , the results have been amazing and I don`t find myself getting hungry during the day and the morning work out helps suppress hunger pangs and carry me through to my breakfast meal. Whenever I find myself getting hungrier or my body just tells me to , I go 18/6 for a day or two and then get back on track with OMAD. I`m just about to turn 60, have been on OMAD for 10 months now and am the same weight I was when I was 18, but in much better shape. I think the secret to sticking to IF/Omad and other lifestyles is playing around with timetables and just surprising your metabolism and shifting things around occasionally .
Not looking forward to that happening to me. So far steady and consistent weight loss over the last 90 days (except the days I messed up!) I appreciate this video and will revisit should this happen. I know it will as I approach my goal weight. IDK what my goal weight is going to be. I am 5'9" 41 year old woman. I wonder if you have a video about ideal weights. My original goal was 197 because my highest weight was 297. Now that I am getting closer I know that goal is not going to work for me lol. Now I am thinking I want 185. I don't ant to be super skinny. That is my preference. Would love a video on this.
@@swamphawk6227 thank you. Didn't think of that.
Keep doing what you're doing and then up your calories when you're where you want to be
Just started last week and losing. I needed to see this for future plateau.
How many days you will follow
Putting alot of trust in you, Thomas (12/12). I've never in my life eaten in a 12 hour window. Your advice has gotten me this far. I'll try ten hours (OCD) since I'm currently fasting 19/19.5hrs per day (can't quite make it to 20hrs week days. Weekends no problem. I,also, read that is better to follow a change in pace due to female hormone changes throughout the month.
How did it work for you?
You can't make this up. Great timing for this video! Like some others have stated, been noticing I haven't been losing my normal 1.5-2 lbs per week in my weight loss journey. I've always heard about the "plateau". But I was and still am uncertain if this is what I'm experiencing. I do both Keto Lifestyle and IF (usually 18-20ish hours of fasting daily). Past 2 weeks I haven't lost weight. (I only weigh myself every Saturday morning so I don't get obsessed with "the scale").
Yes, I did eat more than usual on Christmas Eve (holiday party, I did indulge, no regrets). For Christmas day, I did fast all-be it 16 hours and went back to my normal eating lifestyle. And Wednesday I was back on my usual fasting schedule. I'm essentially the same weight as last week. Waking up specifically on Saturdays, I can notice a visual difference. For the past 2 weeks no visual difference. I'll give my body 1 more week to see if it's indeed a plateau. If it is, then I have a few videos resources to try to help kick my body out of it. Common phrase I hear is "eat more". Which kind of freaks me out. It's a reason why I went to the keto lifestyle and IF. Because my body blows up easily. It loves storing. Ha. Thank you for this video!
So, do you recommend applying all these 3 techniques at the same time? Meaning, the 2 weeks that I am taking off standard IF should be the same weeks where I do the Keto bulk and shift workouts? Or should they be stacked one after the other?
The longer I fast the better I feel. There is a limit of course. Going to the gym in a fasted state does wonders. The guys down the gym always warn me that it is not healthy. It’s a myth.
The biggest problem with fasting is the social aspect. Business lunch - restaurant with the Mrs,…
Hey Thomas!
My question is about my fasting protocol: I’m focusing on getting very lean as quickly as I can. On Wednesday, I’ll do a HIIT with some core training while in about 20 hours fasted, then will not eat for the rest of that day. In fact, the fast will not be broken until after a strength and hypertropy focused workout Thursday morning, about 40ish hours in.
Am I capitalizing on some potentially awesome fat burning, or taxing my body way to much within one fast and diminishing both/either my weight loss and/or strength returns?
Thanks for reading a long question and thanks a bunch for all you do!
Level up,
Adam
I fast 18:6 for 5 days and relax over the weekends. I hit a plateau and not losing weight. I am going to try your tips and see how it helps. Thankyou
Killed this video! So much useful information. I switched my training to afternoons recently and have noticed a substantial change in muscle strength and attitude. As much as I love the sustainable energy fat gives me, I was starting to suffer through my HIIT workouts. Thank you, Thomas. This channel has been supremely helpful.
Thank you for watching!
Only one that is hard for me to do here is the "changing my Workout times' but rest i can get on board with. Maybe I can shift my "eating" times to break @ workout times tho.
Thank you for this. I have been struggling with nothing changing. Let you know how one of these strategies help.
Fascinating video, Thomas! Thank you!
Thank you for watching!!