HEY! I started in June as well and Dropped 40lbs by Oct 2017. I hit a stall mostly because the semester started up again. The good news is I haven't gained any weight back. So by Dec 3 I'm going to really focus on everything KETO. Keep up the great work.
oatmeal is also great, depends on what you are starting your day with.....i eat it every morning with apples/cinnemon, and protienpowder with my vitamins.....just get a good meal with good carbs some healthy fats and protein and fiber...thats is a good start. depending on what you are going to do early in the morning
Boom 💥 I have three hours left on my 72 hr fast and I feel great! 😃 I find its a little challenging to start my fast but then once I get going it becomes easy. I’m going to break my fast with bone broth mixed with apple cider vinegar and coconut oil. Best of luck on your fast. You got this!
Thomas is the only content health coach creator that I trust to give me dietary advice because he provides studies and data and links for people to check for themselves!
Thomas DeLauer awesome video Thomas.I'm starting fasting as of right now.I will do it for 18 hrs.I'm trying to gaing muscle.so how do I break the fast to build muscle?I know u say rice cake but what kind. Of rice cake?I subbed to ur channel
I’m eat the rice cake and sometimes a whey protein in water and then 20-30 minutes later I eat big ass meal with chicken, rice, broccoli, blueberries, yogurt, peanutbutter...basically everything! Haha dafuq right? But that’s only when I fast which is 1-2 x a week..otherwise I eat a balanced diet with lots of steel cut oatmeal and peanut butter (Santa Cruz organic) almonds, coconut oil, blueberries, broccoli, avocados, chicken blah blah lol Have a good day
Great information as always... I would personally like to see some examples of "Actual Meals" you eat as they relate to KETO... you are great at giving us detailed scientific information .. how about some " Here is what you should eat for a few meal examples"... thanks for all you do
Agreed. I am sensitive, gives me gut wrenching cramps. So no way. Will stick with Thomas' other video and eat a small amount of protein and see how that goes before having anything else.
Thomas, I took your advice and broke my fasts with MCT oil in my coffee for the last two weeks and I lost 4 lbs! I have broken a two month stall and reached my goal. Thank you so much. MCT first thing in the morning is a great, easy tool in my keto toolkit. Thank you so much.
Sarah Hulsey that sounds like a great way to IF. Be sure to mix it up with shorter fasts and no fast some days to keep your body guessing. That can break stalls. Change up the pattern.
Good to know this has worked for you. I'm doing daily 16/8 fast for weight loss.... what do you eat after you consume the MCT oil.... He talks a lot about what the body "gloms" onto after eating certain things but doesn't cover what happens after consumption of MCT Oil.... just that eating fat will tell body to consume fat... so what should I eat at that point? hmmmm.... carbs? fat? protein?
Hey Thomas, thank you so much for all the good stuff you're sharing here on RUclips. You've become one of my top go-to guys for anything health related! This video is fantastic, in-depth enough, practical and clear, and in-a-nutshell that I can apply in my real life -- that's gold! Epic. I've been doing well with my Whole30-Keto-IF-style, for 10 days now, and honestly haven't needed to eat yesterday and today. Finding this video just saved me! I go into my first educated prolonged fast tomorrow, yay! Thanks again! Keep them coming!
Thomas, first things first, thank you for all of the information. You have been a main component in me changing my health for the better. My question is, If I complete a 72 hour fast but do not break it with bone brother for my gut health, can I still repair the lining of my gut by incorporating bone brother into my intermittent fasting? Or, is the window of opportunity to achieve all of the benefits of breaking a fast closed, therefore making it necessary for me to complete another fast? Again thank you for what you do.
If you are fasting for a long period of time, your body down regulates functions of gastrointestinal system. If you are water fasting you lose many minerals/vitamin (Mg, Pi, Na, Ca, K, thiamine B1). When you start to refeed the body is shocked and so any food types should be in low volume and calories and should be increased slowly (maybe over the next week) to avoid severe health complications as a rush of electrolytes and retention of water (leading to rapid high blood pressure, heart attack from K+ rushing into heart cells). It is well understood in literature that the main cause of this is insulin and that high-GI foods spike insulin. So in summary, do not eat rice cakes. Refeed slowly and avoid carbs of any types for a few days until you have stimulated the gastrointestinal system to start working again with fats and a little protein and lots of water and also mineral supplements if you are low in them. Please read this source and then research for yourself before trying anything: www.ncbi.nlm.nih.gov/pmc/articles/PMC2440847/ Also see Dorian Wilson video "How to break a fast" for accurate and research backed information.
Thomas - Can you do a video where you lay out a long term plan that specifically details times that you do intermittent fasting, eating ketogenic, breaking ketosis, and 1-5 day fasting? For example, a one month eating plan. This would be an excellent way to put it all together. Thanks!
Re times of the month to fast: I am just finishing a 108 hour fast and also just learned about benefits of fasting being connected to moon phases (check this link: www.huffingtonpost.com/kamlesh-d-patel/fasting-and-autophagy-anc_b_12419406.html ) , so now I plan to do fast 4 times a year: spring, summer, fall, winter.
At 40 hours into a 48 hour fast, just finished 8.5 mile run after breaking my wrist yesterday. Lost balance yesterday. So longevity, fat loss and my health. I will follow this video.
Very good Every time you break your fast, because that's when it's going to be most noticeable take a mental note on how you're feeling what you are about to eat and how you feel after eating it. And you will find some foods with make you crave different things, and some leave you in different mental states. And some foods like or MTC in your coffee might not spike hunger but yet gives you great energy. That's what I would say.. pretty much what Thomas said tho.
So after your first 16 hours of fasting you should break it with one of these ways? Or do you go a week and then start breaking your fast by the following way?
Would I be able to consume MCT oil in my coffee WHILE fasting? Or should I just consume it whenever I am preparing to break my fast. I am doing exteded fasts, right now I am going for a 15 day fast.
How much MCT oil should I use to break my fast? Also how should I take it, straight spoonful, mix it with black coffee, or something else? How soon after taking the MCT oil to break a fast should I eat my first meal? Also does black coffee during a fast effect blood sugar levels enough to break a fast?
I know you asked this a very long time ago and more than likely already have your answer, but no black coffee does not break your fast, as long as it is strictly black with no sugar or additives added then you are fine. Just as with plain green tea, however most herbal teas will break your fast. Again sorry for the reply so long after your initial post, I'm just now getting into these videos, sadly. I am curious though if you happened to get your other questions answered, as I have the exact same ones after watching this. Thank you
Honestly I saw Thomas 3 months ago for the first time, and decided to start the fasting thing, i was in 173 pounds, I'm 5,5', i'm writing this today and I'm 160 pounds, so i lost 13 pounds in 3 months, I honestly I eat a lot lot lot of food, but always break my fast with a rice protein bar with peanut butter organic and no sugar. (that's the way i like it.) Then lot of salad, chicken, eggs, beef, or anything even fries, donuts or whatever. I feel so great and strong. I'm doing crossfit too for 2 months now. And my strength increase super fast. So fasting is WIN WIN WIN. Thanks Thomas.!
For health: Bone Broth (Because it helps absorb more minerals in your next meal) For fat loss: MCT oil (Because it tells your body to use fats as fuel) For bulking: A high glycemic carb such as a rice cake (because it spikes insulin so you can absorb lots of nutrients quickly) Video did not need to be 7:51 long.
he's providing a wealth of information and explaining things very clearly and in detail. if he had just said what you said, i would have been like "okay, thanks?" and never applied any of it due to a lack of understanding but hey youtube is free and your phone has a camera on it, go start your own channel and make shorter videos.
I suffer from Rheumatoid Arthritis and just started doing Keto and IF. I had a headache for a week due to brain inflammation and decided to do a 24 hr fast. My headache it’s gone and I feel so much better overall. Thinking of doing a 48 hr fast next month. Thanks to this videos I’ve been able to do it the right way and get maximum results. Thank you Thomas DeLauer! 🙏🏼
Commenting because this can be confusing, but from my research, based on fasting for fat loss and as a guy that does a lot of exercise, I’m breaking my fast as follows: 1. MCT oil, straight. It’s artificial, you can’t find it in meals. Follow instructions closely or you’ll get the bum runs. You’ve been warned.... 2. 30 to 60 minutes later, bone broth. I like his bone broth latte recipe. 3. Another 30 to 60 minutes later, a small meal with good fats, good protein, and low-ish carbs. I like a single piece of toast with half an avocado and a couple of eggs. Then ease on in to normal food. Is working very well for me, that body fat is just melting away!
@@mop4093 I've started taking some protein or BCAA before end of fast workout - but that's now that I've lost weight and want to maintain muscle. I don't agree about skipping carbs completely though. Keep in mind that the carbs come an hour or two after breaking the fast, not first up. Most people will want some carbs in their diet at some point.
OmgItsAxey where in this video? I’ve watched it like 5 times now and can’t see that! :D He says - after oil and broth (fats and proteins) - take high glycemic carbs for a quick insulin spike/drop. I’m not arguing, I genuinely want to know if (and why) those carbs should be without any fats or protein.
@@markdickie1840 oh my bad i thought he mentionned that in this video but it was in this one ruclips.net/video/0vZpe-yrZLY/видео.html. he says that when you eat carb or protein, the cells opens up to absorb them but the issue is that fat can enter too and that is not what you want. he did mention up other mistakes u should watch that video and also watch most of his fasting videos to maximise the benefits
Wait an hour eat some pure fat. Or at least fatty meat. Talk a multimineral next time you eat meat. Take a break few hours again. Then eat whatever. Limit carbs as long as possible for weight loss. Whole point is prime body to use fat for fuel. Mct sends that message loud and clear.
Art Boman In an earlier video Thomas said to break a fast with lean protein. Highly recommended a fish instead of meat. I have also heard him say for weight loss break a fast with MCT oil! I’m so confused
Hi Thomas, you asked for video suggestions in a past video I just watched and wanted to post it here in hopes you see it!😊 could you please do a video on how to start a "diet"/ healthy lifestyle to lose a lot of fat. My father is 65 and 300lbs and although you are very thorough and this is why I love to watch your content, when it comes to him I don't even know where to start. I was thinking of starting with intermittent fasting? And perhaps ACV? I have him on turmeric & omega 3 for his knees/ general inflammation. If you could come out with a video for beginners this would probably appeal to a large audience as you can be intimidating to most who don't understand and love the science like me. I'd appreciate a how to: start losing fat kind of video on the basics. I'd even suggest it to my mom as well and older family who don't understand science as much Thank you very much and I'd appreciate it.
Would appreciate if there was a follow up video to this about what the best food to break the fast with if you're going for cognitive function. Honestly, I feel like crap/a slug no matter what I eat, I'm only ever productive while starving, dehydrated, and sleep deprived lol.
Bone broth said it was still “good”, just did a 24 hour fast and downed some.. 🤢 bonus i fasted long enough to not throw up anything 🤷🏻♀️ since I’m doing keto moved from thattt.. to ACV and MCT oil mixed with 28 oz water.
I was 300 pounds Jan 4th. Started light weights and cardio just to get my body back to being active after 25 years. Down to 275. I started IF 16/8 and sometimes do 18/6 and 20/4. My biggest issue is eating enough. I get full quick and feel stuffed and have no desire to eat after breaking fast and eating a meal. How should I break my fast if I want to burn fat and build muscle?
cool progress, if u have no desire to eat, u gotta act on that quick to not get a food disorder so prepare all the meals in the morning, and i would reccomend break fast with ricecake and whey protein before a weight workout, that will burn fat and build muscle.
Hey, not an expert or anything, but from what I've seen so far, it's important to actually count your calorie intake if you believe it's too low. It's important that you get enough calories, and if you've already adjusted to a low amount of calories (lets say 1000 calories a day), you should aim to increase your intake by around 50 a week, it's important to do this gradually or else all that extra intake will turn into fat. Hope this helps.
I’m fasting to quit smoking and chewing as well as a detox from all the bad I’ve been putting in me. It’s been 16 hours and I’m trying to make it to 4days maybe 5 depending how I’m feeling
Okay I need some clearing up here. Question 1: Can I use MCT oil to break my fast? Question 2: after taking MCT Oil when can I eat after? Question 3: what can I eat during my eating period to loose weight? I tend to have around 2000 calories. Thank you
Let see if I understand this correctly... Mct to break the fast, rice cake to spike insulin and open up cells, protein to enter cells and get carried adequately for muscle growth. Please correct if I'm missing something.
Try Menudo soup. It’s got all the bone broth and collagen and marrow and then some. And it tastes way better than just bone broth. It takes about 20 minutes to get everything together and about four hours to cook it. But it makes a ton. Portion it and freeze it. You can even use it as a full meal.
It’s the most important meal of the day for the sheep. They say you shouldn’t eat before you sleep but the digestive system is most active at rest, that’s also why you should not eat and then workout, because it confuses the body.
That is LITERALLY why it's called breakfast. Because you are breaking your fast from the time you were sleeping. Great job breaking down the compound word into it's root words!
Thanks for the great info Thomas, love your channel. I'm down 34 lbs in 3 1/2 months thanks to Keto. Can you please elaborate a little more on using MCT to break a fast? Is it just adding MCT to your first meal, or take it on it's own and eat a little later? I appreciate your help and keep up the great work.
I fast because I want to lose weight. Main overall goal is just to feel better, and it's working! First individual goal is to lose 22lbs. Second goal: See a 4 pack. Third goal: 6-pack abs.
Thomas, do I take the MCT Oil as is to break my fast, or are there some recipes you recommend for breaking an extended fast with MCT Oil. I'm currently on day 7. Thanks for all of the great information and dispelling the myths around fasting.
TheeBoujeeGypsy exactly. I have watched both videos today because I am trying my first 72 hr fast. 24 hrs in at this point. I was researching what I needed to break the fast with and these two videos are contradictory. I think I am going with 4-6 ounces of bone broth and then 4 ounces of protein 30 minutes later. Sleep and then return to my usual 18:6 regimen the next day.
His other video also that i watched he said to break a fast make sure to eat only small meal and no vegetable yet only protein. He makes me confused too 😳
Came to find out how to break a long term fast (without harming myself). This is very complicated for someone who’s not super into studying everything...lots of technical things.
It’s easy to make your own bone broth. Our grandparents and great grandparents use to drink broth first thing in the morning. Oh how times have changed. Now we are learning the benefits of why they drank it. Full of so much nutrients. I also make mine with apple cider vinegar. Make sure if you try to make it, you scoop out the foam that rises to the top before you reduce the heat and slow cook for several hours. That foam is the impurities and will affect the flavour.
very helpful! it would also be nice to put these needs into playlists. I'm just finding your channel but honestly decoding through all the stuff about muscle building take a while and turns me off towards keeping going. But i appreciate this info!
He talked about not doing greens but avocado is technically a fruit and doesn't have the disruptive qualities that he mentioned about greens. I do avocado and find it very mild on my stomach after a fast.
Not doing greens because of the chlorophyll being too harsh on the fasted stomach. Hense something with collagen even if its a small quantity of chicken broth.
pure raw unrefined coconut oil has substantial MCTs in it. Most MCT oils are extracted from coconut or palm oil. You can get a giant tub from costco or a jar from most whole/natural foods stores.
1) What is the best timing for intermittent fasting ??? 6pm to 10 am or 10pm to 2 pm ??? 2) While we are not fasting, we should eat 2 big meal or multiple smaller meal with proper time gap.
Hello Thomas. Appreciate all the information, im finding so much value. Can you please do a vid on comp prep, particularly the 7-14 days out and comp day.. Churr
Ok I'll play the dumb card here. I want to start fasting for fat lose. After my fast, I understand that he is saying I should be having MCT Oil. Does that mean I just take a serving of MCT Oil with my first meal? Or is MCT Oil THE meal? Or am I supposed to do research and find out what meals have a good amount of MCT Oil in them? I get the feeling it's just supposed to be taken first and then you have your first meal but it would have been nice if some suggestions were given as to what the meal should actually be.
I noticed no one replied to your comment, but what i am doing is i use coconut oil in my food i make when i break my fast. Seems to work for me. Lost 21 pounds and continuing on ward. Been 3 weeks now that i been doing my fasting and dieting. Stay strong
I believe he is saying break your fast with MCT oil, but you can put it in something to make it easier on the stomach. I believe I will make bulletproof coffee. Then wait 45-60 minutes and have a keto meal. Assuming you are doing the keto diet.
I have 3 scrambled eggs still wet barely cooked. Along with some avocado or something else. Maybe dates or prunes or bagel with peanut butter. Eggs are super healthy and I am going for the 8 hour eating window with 16 hour fast so I want my protein as well during the 8 hour window. I also use perfectamino for some protein supplements and meal replacement.
@@sillyrickybingo wow that's amazing to lose so much weight that fast. Do you think I can use it to make bullet proof coffee if I'm not doing keto or not? Or should I just use it to make my eggs etc. Thanks in advance
It depends on your diet, he even has a separate video for what women should break their fast with. Everyone's so different so he's giving tons of options for all sorts of individuals.
Lean protein with carbs, so like a protein powder/oatmeal powder/creatine shake with some fruit immediately after you work out. The carbs with spike your insulin which will make your muscles more ready to absorb nutrients, so you don't want any high-fat sources immediately after working out as you are more likely to store fat then. This is all different if you are on a keto diet, however.
Instead of the bone broth product (which is priced at $99), purchase a package of Collagen Peptide hydrolyzed collagen. It is a dietary supplement on Amazon, by Sports Research that will do the same job much cheaper. A powder that you mix one scoop with any beverage, once a day.
Hey Thomas, I'm currently on an extended fast(day 5 of 10 maybe 21). I'm fasting for fat loss as I am currently overweight. You said that bone broth and mct oils are very beneficial for the break/refeeding period but I've found that most people recommend breaking a fast with fruit juices and fruit. Any advice?
Thomas I like your videos cuz usually don't try to sell us anything I'll forgive you on the bone broth because you give a good reason to buy that one brand LOL what about bone broth with MCT oil that would cover all the reasons I'm fasting for
I wish you had a video with meals that have those good mixes that you talked about I get confused when you start talking about the science of it.... I'm still misunderstanding exactly which foods I need to mix after breaking an intermittent fasting
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
All this content for free.. pretty dope.
Nothing is free. You pay by watching commercials.
true
This guy is no dope. His thoughtful videos are actually very helpful.
Walter A. people pay tuition for this kind of knowledge.
Nowadays knowledge is not that appreciated, so why hide it
Ive lost 40 lbs since june 3rd-2017 your videos have changed my life... thank you so much for making then so I can understand them !
kimberly connes Congrats! 🎖
HEY! I started in June as well and Dropped 40lbs by Oct 2017. I hit a stall mostly because the semester started up again. The good news is I haven't gained any weight back. So by Dec 3 I'm going to really focus on everything KETO. Keep up the great work.
And u are gorgeous
NICE! GREAT WORK!
Hi congrats what did you eat to lose your weight
1: bone broth
2: MCL oil
3: rice cake
you got other foods with high glycemic foods? other than rice cakes
What about oatmeal?
oatmeal is also great, depends on what you are starting your day with.....i eat it every morning with apples/cinnemon, and protienpowder with my vitamins.....just get a good meal with good carbs some healthy fats and protein and fiber...thats is a good start. depending on what you are going to do early in the morning
@Anis Fellahi Pictures or you are lying.....lol
Mct oil*
Boom 💥 I have three hours left on my 72 hr fast and I feel great! 😃 I find its a little challenging to start my fast but then once I get going it becomes easy. I’m going to break my fast with bone broth mixed with apple cider vinegar and coconut oil. Best of luck on your fast. You got this!
Thomas is the only content health coach creator that I trust to give me dietary advice because he provides studies and data and links for people to check for themselves!
1. Bonebroth for longevity
2. MCT oil for weight loss
3. Rice cakes for muscle gain
metalgearstud1 did he mention anything about rice cakes on keto?
@@aznericxD you remind me of when I don't go to class and want to know about it asking my classmates
Mct oil?
Eric Hui you can’t eat rice cakes on keto. He said in other video but I can’t remember which one. If you aren’t on keto go HIGHER glycemic
@@aznericxD
Good question. He said rice cakes for breaking a fast for people who want to build muscle but not mentioning if they're Ketoeans or not.
I needed a video exactly like this. Thank you so much.
Namrata Goswami thank you for watching!!
Namrata Goswami fukn idiot
Thomas DeLauer awesome video Thomas.I'm starting fasting as of right now.I will do it for 18 hrs.I'm trying to gaing muscle.so how do I break the fast to build muscle?I know u say rice cake but what kind. Of rice cake?I subbed to ur channel
Thomas DeLauer How long after eating the high glycemic carb should you wait before eating that next meal?
I am doing a 23:1
Break fast
*Tummy lining : Bone broth*
*fat loss : MCT oil*
bypass liver
*Muscle : rice cake small*
controlled spike
*wait 1 hour before meal*
So you break the fast and eat 10 calorie rice cake THEN fast another hour?
@@vivi44 dude you have to eat atleast 20 rice cakes
How many ml of bone broth and MCT oil what’s the measure to take?
I’m eat the rice cake and sometimes a whey protein in water and then 20-30 minutes later I eat big ass meal with chicken, rice, broccoli, blueberries, yogurt, peanutbutter...basically everything! Haha dafuq right?
But that’s only when I fast which is 1-2 x a week..otherwise I eat a balanced diet with lots of steel cut oatmeal and peanut butter (Santa Cruz organic) almonds, coconut oil, blueberries, broccoli, avocados, chicken blah blah lol
Have a good day
Great information as always... I would personally like to see some examples of "Actual Meals" you eat as they relate to KETO... you are great at giving us detailed scientific information .. how about some " Here is what you should eat for a few meal examples"... thanks for all you do
Would you like him buy the food and spoon feed you as well? Getting free info and still complaining...smh
Richrd Forde exactly
Careful with MCT oil after a fast. It can be destructive to people who are sensitive to it. I'm talking about "disaster pants".
Lol!
What about coconut oil?
Lol
Agreed. I am sensitive, gives me gut wrenching cramps. So no way. Will stick with Thomas' other video and eat a small amount of protein and see how that goes before having anything else.
For real. I learned that the hard way.
Thomas, I took your advice and broke my fasts with MCT oil in my coffee for the last two weeks and I lost 4 lbs! I have broken a two month stall and reached my goal. Thank you so much. MCT first thing in the morning is a great, easy tool in my keto toolkit. Thank you so much.
Rowsdrews coffee
Sarah Hulsey you can use ghee too. Just start out slow, like one teaspoon of each. Then build up.
Sarah Hulsey that sounds like a great way to IF. Be sure to mix it up with shorter fasts and no fast some days to keep your body guessing. That can break stalls. Change up the pattern.
Good to know this has worked for you. I'm doing daily 16/8 fast for weight loss.... what do you eat after you consume the MCT oil.... He talks a lot about what the body "gloms" onto after eating certain things but doesn't cover what happens after consumption of MCT Oil.... just that eating fat will tell body to consume fat... so what should I eat at that point? hmmmm.... carbs? fat? protein?
any actuall food examples would be nice
Bitch
Ice cream and donuts 🙃
@@ronjeremy1232
calm down ma'am
Exactly
I hear water based fruit like watermelon.
Longest i fasted on Keto was 3 day😭😭. But i made it💪💪
Hey Thomas, thank you so much for all the good stuff you're sharing here on RUclips. You've become one of my top go-to guys for anything health related! This video is fantastic, in-depth enough, practical and clear, and in-a-nutshell that I can apply in my real life -- that's gold! Epic. I've been doing well with my Whole30-Keto-IF-style, for 10 days now, and honestly haven't needed to eat yesterday and today. Finding this video just saved me! I go into my first educated prolonged fast tomorrow, yay! Thanks again! Keep them coming!
When you say MCT oil to break your fast for fat loss how much and how do you incorporate the MCT oil to break the fast
Watercress , Soya, Seaweeds and spinach has as much,if not more Glycine than bone broth or meat/dairy products..for the Vegans out there..
Ben smith What does glycine do anyways!?
Thanks!
Omg thank u
Ben smith thank you:)
Thank you!
Get the bone broth that I drink at 20% OFF - Use Code TD20 at kettleandfire.com/td
Thomas, first things first, thank you for all of the information. You have been a main component in me changing my health for the better. My question is, If I complete a 72 hour fast but do not break it with bone brother for my gut health, can I still repair the lining of my gut by incorporating bone brother into my intermittent fasting? Or, is the window of opportunity to achieve all of the benefits of breaking a fast closed, therefore making it necessary for me to complete another fast? Again thank you for what you do.
Do you still believe that you should break a fast with MCT oil? I've seen you say that you should break a fast with lean protein.
Hi. Question. How much kettle and fire bone broth should I consume for breaking my fast? It’s for weight loss.
What if you dont have MCT Oil
If you are fasting for a long period of time, your body down regulates functions of gastrointestinal system.
If you are water fasting you lose many minerals/vitamin (Mg, Pi, Na, Ca, K, thiamine B1). When you start to refeed the body is shocked and so any food types should be in low volume and calories and should be increased slowly (maybe over the next week) to avoid severe health complications as a rush of electrolytes and retention of water (leading to rapid high blood pressure, heart attack from K+ rushing into heart cells).
It is well understood in literature that the main cause of this is insulin and that high-GI foods spike insulin.
So in summary, do not eat rice cakes. Refeed slowly and avoid carbs of any types for a few days until you have stimulated the gastrointestinal system to start working again with fats and a little protein and lots of water and also mineral supplements if you are low in them.
Please read this source and then research for yourself before trying anything: www.ncbi.nlm.nih.gov/pmc/articles/PMC2440847/
Also see Dorian Wilson video "How to break a fast" for accurate and research backed information.
Thomas - Can you do a video where you lay out a long term plan that specifically details times that you do intermittent fasting, eating ketogenic, breaking ketosis, and 1-5 day fasting? For example, a one month eating plan. This would be an excellent way to put it all together. Thanks!
Re times of the month to fast: I am just finishing a 108 hour fast and also just learned about benefits of fasting being connected to moon phases (check this link: www.huffingtonpost.com/kamlesh-d-patel/fasting-and-autophagy-anc_b_12419406.html ) , so now I plan to do fast 4 times a year: spring, summer, fall, winter.
At 40 hours into a 48 hour fast, just finished 8.5 mile run after breaking my wrist yesterday. Lost balance yesterday. So longevity, fat loss and my health. I will follow this video.
Less than 3 hrs until completing my first 72 hr fast. This was great.
Very good
Every time you break your fast, because that's when it's going to be most noticeable take a mental note on how you're feeling what you are about to eat and how you feel after eating it. And you will find some foods with make you crave different things, and some leave you in different mental states. And some foods like or MTC in your coffee might not spike hunger but yet gives you great energy. That's what I would say.. pretty much what Thomas said tho.
Vlog boy
MTC?
So after your first 16 hours of fasting you should break it with one of these ways? Or do you go a week and then start breaking your fast by the following way?
i'd also like to know the answer...after each 16hrs or end of the week .
Would I be able to consume MCT oil in my coffee WHILE fasting? Or should I just consume it whenever I am preparing to break my fast. I am doing exteded fasts, right now I am going for a 15 day fast.
Very informative video man. You can really tell all the research that goes into each video. Keep it up!
Performance Fitness thanks for tuning in!!
How much MCT oil should I use to break my fast? Also how should I take it, straight spoonful, mix it with black coffee, or something else? How soon after taking the MCT oil to break a fast should I eat my first meal?
Also does black coffee during a fast effect blood sugar levels enough to break a fast?
I know you asked this a very long time ago and more than likely already have your answer, but no black coffee does not break your fast, as long as it is strictly black with no sugar or additives added then you are fine. Just as with plain green tea, however most herbal teas will break your fast. Again sorry for the reply so long after your initial post, I'm just now getting into these videos, sadly.
I am curious though if you happened to get your other questions answered, as I have the exact same ones after watching this. Thank you
Mark Andrus in his other video he said black coffee during fasting is fine so is tea just do not add anything to them like creamer or sugar. Etc.
Wesley Cox , Did you got the answers to the about questions ? If yes please share.
I do a few straight spoon fulls and wait a half hour and eat.
@@oliebob2484 thank
Honestly I saw Thomas 3 months ago for the first time, and decided to start the fasting thing, i was in 173 pounds, I'm 5,5', i'm writing this today and I'm 160 pounds, so i lost 13 pounds in 3 months, I honestly I eat a lot lot lot of food, but always break my fast with a rice protein bar with peanut butter organic and no sugar. (that's the way i like it.) Then lot of salad, chicken, eggs, beef, or anything even fries, donuts or whatever. I feel so great and strong. I'm doing crossfit too for 2 months now. And my strength increase super fast. So fasting is WIN WIN WIN. Thanks Thomas.!
how's ur progress?
thanks brother
For health: Bone Broth (Because it helps absorb more minerals in your next meal)
For fat loss: MCT oil (Because it tells your body to use fats as fuel)
For bulking: A high glycemic carb such as a rice cake (because it spikes insulin so you can absorb lots of nutrients quickly)
Video did not need to be 7:51 long.
kingofcool if he wants to be credible, then he needs to explain the science behind it.
He is long winded 😥
he's providing a wealth of information and explaining things very clearly and in detail.
if he had just said what you said, i would have been like "okay, thanks?" and never applied any of it due to a lack of understanding
but hey youtube is free and your phone has a camera on it, go start your own channel and make shorter videos.
Don't forget apple cider vinegar with the bone broth for extra good mineral absorption.
Thank you
I suffer from Rheumatoid Arthritis and just started doing Keto and IF. I had a headache for a week due to brain inflammation and decided to do a 24 hr fast. My headache it’s gone and I feel so much better overall. Thinking of doing a 48 hr fast next month. Thanks to this videos I’ve been able to do it the right way and get maximum results. Thank you Thomas DeLauer! 🙏🏼
If I don't use MCT Oil to break a fast, would avocado be an okay alternative or a fish oil consumption prior to the 1st meal?
Commenting because this can be confusing, but from my research, based on fasting for fat loss and as a guy that does a lot of exercise, I’m breaking my fast as follows:
1. MCT oil, straight. It’s artificial, you can’t find it in meals. Follow instructions closely or you’ll get the bum runs. You’ve been warned....
2. 30 to 60 minutes later, bone broth. I like his bone broth latte recipe.
3. Another 30 to 60 minutes later, a small meal with good fats, good protein, and low-ish carbs. I like a single piece of toast with half an avocado and a couple of eggs.
Then ease on in to normal food. Is working very well for me, that body fat is just melting away!
coconut is 60% mct and remove toast, i break my fast right before a workout with rice cake and green tea with whey protein
@@mop4093 I've started taking some protein or BCAA before end of fast workout - but that's now that I've lost weight and want to maintain muscle. I don't agree about skipping carbs completely though. Keep in mind that the carbs come an hour or two after breaking the fast, not first up. Most people will want some carbs in their diet at some point.
@@markdickie1840 im just saying to not eat fat with carbs, as explained in dis video :0
OmgItsAxey where in this video? I’ve watched it like 5 times now and can’t see that! :D He says - after oil and broth (fats and proteins) - take high glycemic carbs for a quick insulin spike/drop. I’m not arguing, I genuinely want to know if (and why) those carbs should be without any fats or protein.
@@markdickie1840 oh my bad i thought he mentionned that in this video but it was in this one ruclips.net/video/0vZpe-yrZLY/видео.html. he says that when you eat carb or protein, the cells opens up to absorb them but the issue is that fat can enter too and that is not what you want. he did mention up other mistakes u should watch that video and also watch most of his fasting videos to maximise the benefits
FANTASTIC! Love that you create such great content and it’s available for free!
How long should I wait to have my first meal after I break a fast using MCT oil? Thanks
reading above there seems to be a lot of people saying wait 20- 30 mins
I've even heard a big meal in an hr after
Wait an hour eat some pure fat. Or at least fatty meat. Talk a multimineral next time you eat meat. Take a break few hours again. Then eat whatever. Limit carbs as long as possible for weight loss. Whole point is prime body to use fat for fuel. Mct sends that message loud and clear.
Art Boman In an earlier video Thomas said to break a fast with lean protein. Highly recommended a fish instead of meat. I have also heard him say for weight loss break a fast with MCT oil! I’m so confused
Can you put a table spoon of MTC oil in your glass of bone broth?
I don't know why no one answer this very important ?
I’d like to know as well! How many ml of bone broth ?
Good question I want to know too!
10 oz bone broth, MTC & olive oil, ACV + Salt&cayenne :P
Thomas your a true GOAT, I’m glad I found your content. Keep up the good work!
This dude is so motivating and knowledgeable!!
Hi Thomas, you asked for video suggestions in a past video I just watched and wanted to post it here in hopes you see it!😊 could you please do a video on how to start a "diet"/ healthy lifestyle to lose a lot of fat. My father is 65 and 300lbs and although you are very thorough and this is why I love to watch your content, when it comes to him I don't even know where to start. I was thinking of starting with intermittent fasting? And perhaps ACV? I have him on turmeric & omega 3 for his knees/ general inflammation. If you could come out with a video for beginners this would probably appeal to a large audience as you can be intimidating to most who don't understand and love the science like me. I'd appreciate a how to: start losing fat kind of video on the basics. I'd even suggest it to my mom as well and older family who don't understand science as much
Thank you very much and I'd appreciate it.
Would appreciate if there was a follow up video to this about what the best food to break the fast with if you're going for cognitive function. Honestly, I feel like crap/a slug no matter what I eat, I'm only ever productive while starving, dehydrated, and sleep deprived lol.
Take vitamin b complex everyday. Also choline in the morning but ease in in slow to your body over time.
Bone broth said it was still “good”, just did a 24 hour fast and downed some.. 🤢 bonus i fasted long enough to not throw up anything 🤷🏻♀️ since I’m doing keto moved from thattt.. to ACV and MCT oil mixed with 28 oz water.
-by far the best and most informative fasting tip video out there! Thanks Buddy!
Going to try Kettle and Fire and by it at my nearby Publix. Thanks
I was 300 pounds Jan 4th. Started light weights and cardio just to get my body back to being active after 25 years. Down to 275. I started IF 16/8 and sometimes do 18/6 and 20/4. My biggest issue is eating enough. I get full quick and feel stuffed and have no desire to eat after breaking fast and eating a meal.
How should I break my fast if I want to burn fat and build muscle?
cool progress, if u have no desire to eat, u gotta act on that quick to not get a food disorder so prepare all the meals in the morning, and i would reccomend break fast with ricecake and whey protein before a weight workout, that will burn fat and build muscle.
Hey, not an expert or anything, but from what I've seen so far, it's important to actually count your calorie intake if you believe it's too low. It's important that you get enough calories, and if you've already adjusted to a low amount of calories (lets say 1000 calories a day), you should aim to increase your intake by around 50 a week, it's important to do this gradually or else all that extra intake will turn into fat. Hope this helps.
I’m fasting to quit smoking and chewing as well as a detox from all the bad I’ve been putting in me. It’s been 16 hours and I’m trying to make it to 4days maybe 5 depending how I’m feeling
Stay strong man
Keep going you got this
Okay I need some clearing up here.
Question 1: Can I use MCT oil to break my fast?
Question 2: after taking MCT Oil when can I eat after?
Question 3: what can I eat during my eating period to loose weight?
I tend to have around 2000 calories. Thank you
I have those same questions
And how much mct oil should I take as a fast break?
Let see if I understand this correctly... Mct to break the fast, rice cake to spike insulin and open up cells, protein to enter cells and get carried adequately for muscle growth. Please correct if I'm missing something.
I have literally learned SOOO much from your channel! God bless you sir!!
Is it ok to break a fast with high quality coconut oil instead of MCT oil?
So for fat loss are we like downing a spoonful of MCT? What and when do we eat after that?
I have the same question
I think on the container of the mct oil it will show what a serving is and you go by the serving
@@sarahsim218 that doesn't explain when to eat your meal after taking a spoonful of mct oil
BatmanVsSombies 30 minutes to an hour to let the mct oil digest
@@krystalferguson2750 ok thanks
Quick question Thomas, do you think I could mix these? Like drink that bone broth and also eat a rice cake?
For fat loss can we use the coconut oil to make scramble eggs , or the coconut oil only? Thank you
Very insightful ! Thank you
how much bone broth we should drink for brake a fast? 100ml ? 500ml? 1L?
One glass is fine
6oz or so
Bone broth, MCT oil, high glycemic index carbs like rice cake
thats what he said
thank you!
Yeah but how long do you wait after you gave the carbs to really eat?
I need this so Bad! Thanks
Try Menudo soup. It’s got all the bone broth and collagen and marrow and then some. And it tastes way better than just bone broth. It takes about 20 minutes to get everything together and about four hours to cook it. But it makes a ton. Portion it and freeze it. You can even use it as a full meal.
Hmmm I wonder why they call it "breakfast "because it's actually when you break your fast 🤷🏽♂️
It’s the most important meal of the day for the sheep.
They say you shouldn’t eat before you sleep but the digestive system is most active at rest, that’s also why you should not eat and then workout, because it confuses the body.
That is LITERALLY why it's called breakfast. Because you are breaking your fast from the time you were sleeping. Great job breaking down the compound word into it's root words!
Woohoo... You've passed primary school 👏👏👏
🤯🤯🤯
Dee Hubb clever !
Thanks for the great info Thomas, love your channel. I'm down 34 lbs in 3 1/2 months thanks to Keto. Can you please elaborate a little more on using MCT to break a fast? Is it just adding MCT to your first meal, or take it on it's own and eat a little later? I appreciate your help and keep up the great work.
YOUR VIDEOS ARE A MOTHERF****ING GOLD MINE
Olin's Reflection thanks for watching!!
I fast because I want to lose weight. Main overall goal is just to feel better, and it's working! First individual goal is to lose 22lbs. Second goal: See a 4 pack. Third goal: 6-pack abs.
Great advice. Very useful info.
When you say, Break your fast with MCT oil, how would I do that, just drink it?
Bulletproof coffee maybe?
@@icy0candy Breaking fast with coffee is rather not a good idea.
1 tbl spoon mct in bone broth
Thomas, do I take the MCT Oil as is to break my fast, or are there some recipes you recommend for breaking an extended fast with MCT Oil. I'm currently on day 7. Thanks for all of the great information and dispelling the myths around fasting.
In your 10 Commandments Of Fasting Video, you said we should break our fast with only protein, no carbs or fat.. now I’m confused
You can’t eat both fats and carbs at the same time
TheeBoujeeGypsy exactly. I have watched both videos today because I am trying my first 72 hr fast. 24 hrs in at this point. I was researching what I needed to break the fast with and these two videos are contradictory. I think I am going with 4-6 ounces of bone broth and then 4 ounces of protein 30 minutes later. Sleep and then return to my usual 18:6 regimen the next day.
@@garrett.bozo1 I thought eating carbs and fat together was how you gain fat because it opens your cells to fat...
Wait. Are avocados fats or carbs
His other video also that i watched he said to break a fast make sure to eat only small meal and no vegetable yet only protein. He makes me confused too 😳
Came to find out how to break a long term fast (without harming myself). This is very complicated for someone who’s not super into studying everything...lots of technical things.
Want to reduce inflammation, thank you Tom. Kettle & Fire a little pricey for me, so I'll add my own ACV to a less expensive bone broth
Hi Thomas, loving your vids. What about taking all those 3 all together? I like all the benefits :)
Want to know too
It’s easy to make your own bone broth. Our grandparents and great grandparents use to drink broth first thing in the morning. Oh how times have changed. Now we are learning the benefits of why they drank it. Full of so much nutrients. I also make mine with apple cider vinegar. Make sure if you try to make it, you scoop out the foam that rises to the top before you reduce the heat and slow cook for several hours. That foam is the impurities and will affect the flavour.
its not easy. how often do people have animal bones at home?
infomercial for bone broth - thanks bro
very helpful!
it would also be nice to put these needs into playlists. I'm just finding your channel but honestly decoding through all the stuff about muscle building take a while and turns me off towards keeping going. But i appreciate this info!
Hey thomas, im keto adapted and have been doing IMF, can you make a video on keto+imf?
how much MCT oil do you take and how long before you eat the bone broth.
You can take them together.
Fast for praying
Fasting is great for both spiritual and physical health
That right, dog. No hurt in praying a little.
Praying to whom or what?
Jesus
alakh snackhbar
What about oatmeal topped with mct oil and boiled eggs. Is this a good breakfast to break a fast for muscle growth?
And which rice krispys are the best for muscle growth?
Thanks man, much love.
Can you suggest a few other things besides rice cakes?? Thx!! =]
Good question, I also wanted to know this.
What about an avocado instead of mct oil...? 🤔🤔🤔
I have the same question. MCT Oil on an empty stomach makes me feel sick & they say you build a tolerance. I have not. I feel sick every time.
I use avocado
He talked about not doing greens but avocado is technically a fruit and doesn't have the disruptive qualities that he mentioned about greens. I do avocado and find it very mild on my stomach after a fast.
Not doing greens because of the chlorophyll being too harsh on the fasted stomach. Hense something with collagen even if its a small quantity of chicken broth.
I can't get my hands on mct oil
Any other substitutes ?
pure raw unrefined coconut oil has substantial MCTs in it. Most MCT oils are extracted from coconut or palm oil. You can get a giant tub from costco or a jar from most whole/natural foods stores.
Even wallmart carries it now
GNC has it
1) What is the best timing for intermittent fasting ??? 6pm to 10 am or 10pm to 2 pm ??? 2) While we are not fasting, we should eat 2 big meal or multiple smaller meal with proper time gap.
Hello Thomas.
Appreciate all the information, im finding so much value.
Can you please do a vid on comp prep, particularly the 7-14 days out and comp day..
Churr
Ok I'll play the dumb card here. I want to start fasting for fat lose. After my fast, I understand that he is saying I should be having MCT Oil. Does that mean I just take a serving of MCT Oil with my first meal? Or is MCT Oil THE meal? Or am I supposed to do research and find out what meals have a good amount of MCT Oil in them? I get the feeling it's just supposed to be taken first and then you have your first meal but it would have been nice if some suggestions were given as to what the meal should actually be.
I noticed no one replied to your comment, but what i am doing is i use coconut oil in my food i make when i break my fast. Seems to work for me. Lost 21 pounds and continuing on ward. Been 3 weeks now that i been doing my fasting and dieting. Stay strong
@@sillyrickybingo I appreciate the reply, thanks for sharing. Nice job on your weight loss!
I believe he is saying break your fast with MCT oil, but you can put it in something to make it easier on the stomach. I believe I will make bulletproof coffee. Then wait 45-60 minutes and have a keto meal. Assuming you are doing the keto diet.
I have 3 scrambled eggs still wet barely cooked. Along with some avocado or something else. Maybe dates or prunes or bagel with peanut butter. Eggs are super healthy and I am going for the 8 hour eating window with 16 hour fast so I want my protein as well during the 8 hour window. I also use perfectamino for some protein supplements and meal replacement.
@@sillyrickybingo wow that's amazing to lose so much weight that fast. Do you think I can use it to make bullet proof coffee if I'm not doing keto or not? Or should I just use it to make my eggs etc. Thanks in advance
How much bone broth and how long do I drink when i break my fast? how much MCT and how long? can you be more specific.. thanks
Squanch Wanch you’re so rude... He’s not retarded he’s asking a fucking question
MCT begins at 5:12
Awesome video.
no one has ever answered so precisely in any other video i have watched ..thanks
I came to watch biceps bounce.
Bur for fat loss, what do I eat with MCT oil?
people consume it as it is. just a tablespoon.
This guy just said in his latest video that you should break a fast with high GI carbs 😩😩 so confusing he doesn’t stick to what he says
He also said use that for muscle gain...so he did stick to what he says, for that example at least.
It depends on your diet, he even has a separate video for what women should break their fast with. Everyone's so different so he's giving tons of options for all sorts of individuals.
Yeah I spotted that! I also finally discovered who Dorian Wilson was talking about here ruclips.net/video/h3L_118IIgE/видео.html
Awesome.. I'm already doing this! Great explanation! Thank u for sharing! Kettle & Fire does taste good too!
Thank you for the content. May I suggest breaking down videos and using time stamps?
What if you want to fast for all of the above? Can you consume all three when breaking the fast?
What if I break my fast with MCT oil in my bone broth?
Hi Danielle Lee!
Do if I'm Fasting and train, my first meal after a workout to build muscle should be what?
Lean protein with carbs, so like a protein powder/oatmeal powder/creatine shake with some fruit immediately after you work out. The carbs with spike your insulin which will make your muscles more ready to absorb nutrients, so you don't want any high-fat sources immediately after working out as you are more likely to store fat then. This is all different if you are on a keto diet, however.
dominionn09.
Instead of the bone broth product (which is priced at $99), purchase a package of Collagen Peptide hydrolyzed collagen. It is a dietary supplement on Amazon, by Sports Research that will do the same job much cheaper. A powder that you mix one scoop with any beverage, once a day.
Thank you Thomas. This information is so useful.
Hey Thomas, I'm currently on an extended fast(day 5 of 10 maybe 21). I'm fasting for fat loss as I am currently overweight.
You said that bone broth and mct oils are very beneficial for the break/refeeding period but I've found that most people recommend breaking a fast with fruit juices and fruit. Any advice?
Myn no fruit juices doesn't that have sugar ? Sugar is one of the biggest reasons were fat
Are you dumb to not eat anything for 5 days straight? Fuck dumb hey
So the MCT is taken like a shot? Or do you mix it with something?? Can I put it in that smoothie recipe you posted in the past ^_^
Thomas I like your videos cuz usually don't try to sell us anything I'll forgive you on the bone broth because you give a good reason to buy that one brand LOL what about bone broth with MCT oil that would cover all the reasons I'm fasting for
I wish you had a video with meals that have those good mixes that you talked about I get confused when you start talking about the science of it.... I'm still misunderstanding exactly which foods I need to mix after breaking an intermittent fasting
So would you recommend a weight gainer shake if I’m trying to build muscle and lose a little fat to break my fast? It is high in carbs and protein.
I fast for insulin spike reasons avoiding Diabetes 2
Kelly Catholic Church of Christ is risen from you have to do the job is
Hey there, I bought the MTC and Kettle & Fire. So if I take either to break my fast, how long do I need to wait until I eat food? Thanks! STACY.
ever get an answer to this?