How many carbs per hour exercise for ketogenic diet

View Work That special day you wish to look your very best for is approaching in just over per month, and you intend to calculate just how many pounds you can drop before then in the event that you invest in eating low-carb. The answer really depends upon the strictness of your low-carb regimen, your age and just how much weight you need to lose — younger men and folks with an increase of weight to lose have a tendency to drop pounds most rapidly.

An exceptionally low-carb diet will probably yield faster immediate weight loss, but a less restricted level of carbs may be simpler to follow for five weeks. Why Low-Carb Works for Weight Loss Before determining just how much weight you can lose, realize why low-carb can help you lose it.

First, when you reduce carbs, you take off a major way to obtain calories — so you’re consuming less. On a low-carb diet, you will most probably find yourself consuming more protein, which increases satisfaction and takes more calories to digest than carbs and fats slightly.

Your appetite will likely decrease on the dietary plan, too, so you might feel less hungry and also have fewer cravings for sweets and other food stuffs with “empty” calories.

Eating low-carb reduces insulin levels. Insulin is a hormone that the body releases in a reaction to eating sugars — if they result from a can of soda or a plate of pasta.

much insulin drives the body to store up fat

Too. Additionally you drop a good amount of water weight when you take in low-carb. One reason is that your kidneys release sodium — and water — in response to the low degrees of insulin in your blood. You lose fluid since the kept carbohydrates in your muscles also, called glycogen also, are bound to water, and as you utilize them for energy, the water is released. Extremely Low-Carb Diets An “extremely low-carb” diet contains 50 grams or fewer of carbs each day.

This course of action leads to the most fast weight loss on a low-carb plan but isn’t without its unwanted effects. The first phase of Atkins, which permits just 20 grams of carbs daily, is such an idea. Based on the Atkins website, it is possible for many people to reduce 7 to 15 pounds in the first fourteen days on the program. For another perspective, DietDoctor. About one-fourth of the dieters lost significantly less than 3 pounds, but another one-fourth lost more excess weight — between 6 and plus pounds.

Usually, a person with a great deal of weight to lose will dsicover the most dramatic results. Your specific loss depends upon your actual age, activity and gender level, too. After those fourteen days, weight loss may decelerate even though you stick to 20 grams or fewer of carbs — nonetheless it could be possible to drop another 6 pounds within the next three weeks, in order that those on the top quality may lose just as much as 21 pounds in five weeks.

Again, other folks shall lose fewer pounds than that, and how much you lose depends upon your individual metabolism along with your age ultimately, activity and gender level. Phase 2 of the Atkins plan starts with an extremely low intake of 25 grams each day but adds carbs weekly to find your tolerance point, providing you more freedom with regards to what things to eat.

The Atkins website says to anticipate to reduce about 10 pounds in five weeks when following a lower end of the carb-intake range. Ketosis and intensely Low-Carb Diets The key reason why you lose weight quicker on this extremely low-carb plan is basically because it pushes the body right into a state called ketosis.

Ketosis is whenever your body switches from using carbohydrates for fuel to ketones, which are created from the break down of fat and used for energy. The body effectively becomes a fat-burning machine, and that means you drop weight relatively easily.

A very-low-carb — or ketogenic — diet is lower in carbs, so you replace it with protein and fats. You must eat a great deal of the nutrients to stop your body from entering starvation and wearing down lean tissue, such as for example your muscles. You’ll eat proteins such as for example poultry, beef, eggs and fish. Fat sources include essential olive oil, butter, cream, animal fats and coconut oil.

Small servings of avocado and nuts are permitted, but some carbs are contained by these sources. Moderately Low-Carb and Low-Carb Diets A “moderately low-carb” diet contains to grams of carbs each day, which is a decrease in carb intake from what many people eat, whereas a “low-carb” diet reduces intake to 50 to grams of carbs each day. In contrast, the typical suggestions are that 45 to 65 percent of daily calories should result from carbs — that’s to grams each day in the event that you follow a 2,calorie diet.

though 50 to grams is less than typical

Even, it is not low enough to push the body into ketosis. You can lose weight by eating this known degree of carbs, but you’ll probably need to monitor portions and track calories in addition to carbs. You will likely lose typically one to two 2 pounds weekly, leading to 5 to 10 total pounds of loss in five weeks. Types of low- and moderately low-carb diets are phases 3 and 4 of the Atkins plan, when you introduce a lot more carbs weekly to find an intake level that can help you sustain your weight.

A strict ketogenic diet works well but includes a amount of adaptation. In the first couple of days, and possibly weeks, the body is making a transition in fuel sources. This total results in the “keto flu, ” a time where you might experience fatigue, headaches and grouchiness. Some people have significantly more serious side effects, such as nausea, dizziness and sleeplessness.

Always check together with your doctor before starting this extreme plan. The more moderate low-carb diets are for you personally if you are OK with a gradual rate of weight loss.

In addition they afford you more food options and make eating out and social occasions easier. You’ll still be in a position to like a piece or two of fruit daily and, on a low-carb diet moderately, small servings of grains and starchy vegetables even.

120 Comments

    • If youre not fasting, yes. When fasting, use this to break your fast with some lean protein, post workout, doing your workout towards the end of your fast.

  1. Help! Need to become a chemist. Thank you for the info. You really need to write all your knowledge in a series of books. At 50, I feel like I know nothing!

  2. How about breaking the fast with a like HEMP BAR
    FAT:11G CARBS: 22G. PROTEIN: 7G
    FIBER: 4G SUGAR: 8G
    *SUGAR INGREDIENTS WOULD BE FROM DATES, CHERRIES, COCONUT NECTAR , BANANA FLAKES, BANANA FLAKES

  3. He constantly blows me away. He talks like a scientist in like every video. I have no idea how he learns or remembers all this.

    • For performance pre-workout. For muscle gain post-workout along with your shake (assuming anabolic window is real).

    • You need to eat them like he said at that time only not after or before the time but at the time of what he said for the carb losd

  4. Did the cyclists ingest sodium along with their carb sources post exercise?

  5. Hi Thomas. Thanks you the vdo… Just wish to know if Glucose + Fructose + Salt needs to be had before hitting the gym??

  6. @Thomasdelauer I get this approach sounds great to utilise but I’m new to keto and being incredibly strict on my carb intake at 5% at the moment because I want to get that fat adaptation you talk about which can take 10-12 weeks, the change in preferential fuel used, so will using this targeted approach prevent me from getting fat adaptation as I’m in the early stages of keto? (the first full week)

  7. ya, I can have honey, cool, honey is fructose and glucose half and half. sweet

  8. FOR THE RECORD:

    Everyone here needs to absolutely realize that my videos are NOT A COACHING SYSTEM. There is information for everybody, not one specific pathway. This is a channel, not a cult like other YouTube channels. The goal here is to provide as much information as I can for various situations. It does not constitute a one sized fits all approach. It’s not about contradiction, it’s about supplying everyone with valuable information for whatever their approach is.

    How much could I possibly talk about what I PERSONALLY do on a daily basis? The content would get boring very fast, and I have a channel to uphold and questions to Answer.

    If someone asks for specific content, I do what I can to create content surrounding it.

    I’ll gladly take the good with the bad when it comes down to explaining different (sometimes even potentially conflicting) studies and research.

    • Thomas DeLauer I have a quick question about this video I know it’s a little old but first off let me say amazing video, ok now according to this effectively Throwing a banana into a protein shake ‘post workout’ would cover both glucose and fructose portions, as a large banana has about 30 g of carbs And all the literature and bananas show those carbs to be split pretty much down the middle 50% glucose 50% fructose? Adding some salt to the shake with some grass fed whey or pea would technically cover exactly what you were talking about in this video correct? Or am I missing something ? Again thanks for all the great content and for all your help time and considerations regarding this question if you could kindly respond I’d very much appreciate it ✌️🤝

    • Thomas DeLauer @Thomasdelauer I get this approach sounds great to utilise but I’m new to keto and being incredibly strict on my carb intake at 5% at the moment because I want to get that fat adaptation you talk about which can take 10-12 weeks, the change in preferential fuel used, so will using this targeted approach prevent me from getting fat adaptation as I’m in the early stages of keto? (the first full week)

    • @thomas delauer @Thomasdelauer I get this approach sounds great to utilise but I’m new to keto and being incredibly strict on my carb intake at 5% at the moment because I want to get that fat adaptation you talk about which can take 10-12 weeks, the change in preferential fuel used, so will using this targeted approach prevent me from getting fat adaptation as I’m in the early stages of keto? (the first full week)

    • Thomas DeLauer Thomas what doo you think of OMAD Keto for fighters, i eat once a day at like 8-9 after a Run and the weight is flying off I also doo a full 48 fast twice per week. But Im afraid when I get back sparring that If I take a Bad Bang on the chin or head I could end up Badly hurt throu Dehydration???? A response would be appreciated thank You?

    • Teresa Collins whatever works for you is the best!! Congrats on your weight loss and no medicine needed!!
      You do anything that your body can handle. Always listen to your body.

  9. So if i ate a meal before my workout with oats and a banana, i have the sodium also, right? Banana full of sodium?

  10. Ive been doing this for a few weeks .I usually take blueberries and some sort of starch .
    I have a question about first meal after I take these carbs ,Thomas . Do I stick with only protein or is it ok to mix fat,and how soon after I take these carbs would I want to take my first meal ?
    Im actually typing this question during my fasted workout 😂 . Noticing really nice results so far

    Great channel btw 👍 . This info is top notch

  11. Although while liking you and your channel, this program is not working for me. My diet is typically low carb , but this week I consumed even less carbs while trying intermittent fasting along with my Keto focused diet. I fasted 18/6 on Tuesday Wednesday and Back off on Thursday while not lessening my caloric intake just switching up the timing for the fast. Well I went on my bike ride today and was completely gassed. Could barely spin the crank for a measly 45 minutes. I can’t imagine how this could work for an avid cyclist let alone anyone who burns tons of calories.

  12. So why not just have a drink of regular sugar (glucose + fructose) and combine with electrolytes! Im thinking…Gatorade maybe?

  13. Hahaha, i came here after half a year to finally understand 😀 just believe in yourself!

  14. Thanks Thomas! Ive been on the Keto diet hard for the past 3 weeks and starting to feel weak in the gym. This is a great hack.

  15. Thom, what is missing from your presentation is when! Immediately after a workout? A couple of hours after a workout? Before you go to bed? When in an intermittent fasting window does it work best?

    • In the description it said when to consume these carbohydrates. But he never mentioned when. Or did I miss something 🧐

  16. Hi Mr.Thomas thanks a lot for this good information . I watch your videos and i find it very useful so thanks for this good content . I am on a ketogenic diet and i am doing good till now i think ,i just wanna ask you can i build muscle on a ketogenic diet if i was in a caloric deficit ? .and thanks again

  17. Dont tempt me Thomas! I dare not take carbs. Not even to increase my glycogen. Understand Thomas, I would use these Carbs from a desire to do good. But once in me, they would create cravings too great and terrible to imagine.

  18. 30 Grams of HONEY IS ABSOLUTELY PERFECT FOR THIS!! -> Scroll down to see glucose/fructose ratio of honey

  19. Some examples of the carb + fructose combo please? 1 rice cake + half an orange or half a cup of blackberries? And how long before the workout? 30min? 60min?

  20. This sounds as pre workout what about insulin spike for a protein shake after workout

  21. Im doing keto 6 weeks and still suffering from chronic fatigue sometimes. Im going to try this approach after 3 months with a natural freshly Juiced juice. What combination would you recommend Thomas. I found beet juice very good before. Martin

  22. Anybody got any recommendations as to what foods they use for glucose and fructose? What have you found to be the best combo for hi energy? Im training for ultra distance racesevents etc and really want to find that edge. Any help would be amazing. Thank you!! Epic video again!

  23. If your apparel can include those sandals then so can I! Thank you Thomas

  24. Hey Thomas, can you please expand on the this topic and the idea of carb cycling and bio hacking? Im not interested in following the keto diet 24/7 for long term… I really want to carb cycle but I don’t understand the best way to do it.

  25. oh no but wait a minute doesnt just a teaspoon of sugar which would include glucose and fructose stop gh production for up to 2hr?

  26. If youre doing this post workout after a 16 – 20 hour fast, is there anything wrong with adding some protein?
    For example 1/3 cup rice = 15 grams of glucose + a few blackberries (adds a sweet & sour type flavour) + 4 – 6 oz lean protein.

  27. The way you talk it does not make sense very confusing I think take time to understand yourself first

  28. Ayurveda recommends to eat your fruits at least +/- 2 hours from eating anything else. It especially recommends to eat your fruits on their own and not with anything else, especially not with dairy. I wonder how does that relate to what you pointed out in the video. Thanks!

  29. Thomas can you please talk about Dextrose for the TKD for people who have been on Keto for a long time

  30. 1.5 oz box of raisins, like I used to take in my lunch as a kiddo, contains about 15 grams fructose and 15 grams glucose and no other sugars. Perfect for pre-anaerobic workouts!

  31. I think the key on that study is that carb was taken after a workout. Studies have shown that you can increase glycogen stores 2x as much after an intense workout.

  32. Hi Thomas!,
    Love your videos..!
    Quick question.. any science on Keto while breastfeeding?? Is there a proper balanced diet custom for someone making milk?
    Please help if you can. Thankyou!

  33. I am like a year late, but I would like to know if doing this post workout will help me carry heavier weight during training . Thaaaanks

  34. Woow! Thank you for this video. I have been feeling dizzy during my long runs on Saturdays. Today I had a 12 mile race. I decided to have quinoa for breakfast before my race. During the race I had salt water and honey stingers. I felt so much stronger. Bear in mind I am 68 lost a lot of weight on intermittent fasting and keto but the long run was always a problem. Now problem solved. Carbs for breakfast only on Saturdays. As an aside my body doesnt produce much ketones even after a 24 hour fast. Why is that?

  35. What if your doing digging soil for 5hrs. .hard labour what to consume hw much and when?

    • @Mystic Krabs yes sounds like a plan…i feel better and strong if i eat carbs like oats the day before i do hard labouring as i dont get exhausted as quickly. Carbs and glycogen stores plays a big role in your lifestyle and the human body. Its amazing guess we have to just figure out timings.

    • @sandeep kundi You should be fine not eating carbs during your work session. I would only eat carbs 45 min before a very, very maxout workout at the gym. Even then I dont do it all the time. I also fast and do keto 6 days a week

    • Yes, it is. He just used it to explain the difference in absorbing glucose vs fructose. Use a clean, high GI carb like unflavoured rice cakes.

  36. @thomasDelauer so are you saying take 20-30g of carbs (15each) with some salt “post workout” or “preworkout”. Not sure I understand

  37. it seems to me that Thomas forgets that fructose goes primarily to liver glycogen. The goal is not to maximize carb absorption, it is to maximize replenishment of MUSCLE glycogen. fructose doesnt do that.

  38. youre so full of sh*t.. 20-30 fkn grams of sugars fills out glycogen stores!!!!
    unsubscribed😤

  39. Kick u back into keto in time for lunch wont lunch kick you right back out of keto anyway. Hmm

  40. Never understand what does he mean by sodium – salt (NaCl) or Na chemical (metal) element / mineral itself. To avoid confusion I would recommend not using word sodium for salt and even considering using word natrium for the chemical element.

  41. Im still wondering how long before the workout should we take it? 🤷🏻‍♀️

  42. Ive always felt fruit with a traditional carb like bread is a good snack. Or also
    Apple with peanut butter
    Toast with natural jam
    Raisins with nuts
    Berries with rice cake
    Berries with oatmeal

    • Bread is bad for you for so many reasons. Try some organic, unflavoured rice cakes instead. Raisins also super high in fructose and not the best thing on keto. If the jam is made from berries, then great, just watch the added sugar content.

  43. I think its important to listen to your body. I noticed when I started introducing exercise into the mix my body was demanding carbs. What did the trick was some organic popcorn with Himalayan salt

  44. hello i have a question, it is possible to be in ketosis and eat carbs? Because i eat 100 grams of carbs (cheat meal) and in the morning i was in ketosis

  45. Table sugar (sucrose) is exactly 50/50 glucose and fructose. So 20-30 gram scoop from a bag of sugar along with that bit of salt added to some water or your pre workout and youd prolly be good to go.

  46. How do you incorporate this with IF? I have started a 20 hour fast a couple weeks ago. I weight lift faster. It’s been tough but I get through my training then eat in my window.

  47. You explain this keto thing very plainly and easy to understand. Im new to doing Keto but every time I watch your content, I get a little more encouragement and knowledge of what my body is doing. Thank you.

  48. So, do we take the carbs before a workout for more energy, or after the workout to replenish glycogen?? Not real clear in this video. Or am I missing something?

  49. Where do I source my fructose and glucose from?
    Is honey good? Im finding its both fructose and glucose. So would I then be okay with 20-30g carbs from honey?

  50. I can’t believe I watch that whole video and not one example of what to eat

  51. This is the coolest video. My nerd brain is so happy and excited to learn more

  52. Wow mind blown. I have been playing with and researching this subject for months. I’m highly active. I do CF, boxing, hot yoga, everything that drains energy and electrolytes quicker than I can replace them to recover and hit my 5 workout a week schedule. I can’t wait to incorporate this pre-workout and see how it affects my suffering, ahem, I mean physical drive. Thanks Thomas!

    • plnkfloydian I had a little Elizabeth granola, grain-free and one date. Lol it’s what I had. Otherwise I’d stick with berries and apple with white rice. I slept great the night before and did a 75 min hot yoga session. Powered through like a champ. I don’t think I’ll do this every time, just when I feel sluggish.

    • Devora Gray same but with calisthenics, let me know how it works for you and what do you plan on using? I’m wanting to stay away from sugar so was thinking a bit of cream of rice and blueberries

  53. That was really informative…explains alot of stuff using facts that up until now I had only guessed at or thought MIGHT be the case based on other info Ive read. This is great for bringing the mind into play when it comes to taking care of your body, thanks for sharing this Thomas

  54. How often can you do this? I workout daily and have been looking for a way to offset feeling tired and not being able to lift as heavy during my workout.

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