Low Carb and Intermittent Fasting – What You NEED to Know!


Intermittent fasting with a low-carb
diet for weight loss in this video we’ll go over why I feel reducing your
carbohydrates will make this intermittent fasting protocol work so much better for
weight loss and improved health. Hit the subscribe button to improve your fitness
health and nutrition okay let’s go into a while reducing your carbohydrates
makes intermittent fasting that much more effective I personally been
intermittent fasting following a 16:8 protocol now for about nine, ten years
it’s worked so well for me to control my weight and improve my health and I’ve
experiment with all different ways of following intermittent fasting program but
when I restrict my carbohydrates and it’s somewhat of a modified ketogenic
type type diet the whole thing I feel works so much better I feel like my body
fat goes lower I feel I have a lot of energy I just feel wonderful when
I restrict carbohydrates along with say a 16-8 intermittent fasting protocol but
let’s talk about wide like that a little bit of the science behind why I think
that is okay when eat carbohydrates what happens when you consume
carbohydrates like saying you eat a sweet potato or say you eat some rice for
example the body digests that and actually sugars release into the
bloodstream that’s when the other pancreas produces insulin to take the
sugar out of the bloodstream whatever sugar whatever calories you’re not
burning right then it’s going to be stored away the sugar is stored away in
the form of glycogen in your muscles and in your liver
look at that most of the fructose like like the fructose some fruit high
fructose corn syrup and even table sugar the fructose is pretty much stored most
of it’s stored in the liver and you can only store about 50 to 100 grams to say
200 to 400 calories in the liver okay the rest of the carbohydrates are stored in
the form of glycogen in the muscles that’s like the muscle glycogen I did a
whole video on this on the different type of glycogen stores I’m going to
link that up right above them if you want to check that out in more detail so
pretty much when you’re eating carbohydrate stored in the muscles and
the lever okay now when you are intermittent fasting for example if
you’re not eating for 16 hours especially if you’re exercising you’re
moving around you’re depleting your glycogen stores that means your using
up that stored and your store carbs your muscles and in the liver and
hopefully like my goal is when I’m eating a moderate to low carbohydrate
say a modified ketogenic diet I really wanted to deplete the amount of glycogen in my
liver and I only have anywhere between two hundred to four hundred calories
of say fructose stored glycogen forms stored in my liver so if I fast for 16
hours and I’m I’m working out and I’m active and I’m busy during my day I can
really deplete like my glycogen stores in my liver and get into a mild state of
ketosis and that’s what happens pretty much like when when there’s no
carbohydrates in your liver the liver starts producing ketones and you start
burning keto so you’re pretty much converting fat into ketones and once you
deplete all the carbohydrate out of your liver okay and that’s the goal so but
for example if I was eating saying abundance of carbohydrate during my
eight hour eating window I’d be like filling my liver up to the
brim or I’d be filling my muscles up to the brim or carbohydrates so it would be
much harder for me to get into a mild state of ketosis even though I’ve been
fasting for 16 hours I even do OMAD a lot I did a great medical video by
the OMAD diet – you can check that out as well so say I’m fasting for 20 hours
on Sundays you know I really want to get into a mild state of ketosis then so so
my goal is to eat a moderate to low carbohydrate diet. See I’m very active I
can get myself into a mild state of ketosis eating say a hundred grams of
carbohydrates or less but especially if I do like no fructose meaning like I don’t
really eat fruits no table sugar or not no high fructose corn no processed
foods with fructose in it so even though I’m getting say a hundred grams
like 75 to 100 grams of carbohydrates I’m looking to fill up my glycogen
stores of my muscles not filling up my liver with fructose and that’s the
key to this what makes intermittent fasting that much
more effective is that if you can eat like a low fructose a low sugar type
diet and never really fill up that liver to the max or whenever you’re fasting
you’re depleting or glycogen levels in the liver which enables you to get into
a mild state of ketosis you’re burning some fat and then you do eat you have
your first meal and then you come out of ketosis you have energy to workout
and have your day I think that’s one of the most effective ways to make
intermittent fasting work to lose weight to get a low body fat and to improve
your health okay well hope you enjoyed this video you have any questions you
know leave a comment if you’ve been experimenting we need them in fasting if
you’re having some success having troubles some trouble with and you know
leave a comment I’ll help you out as soon as I can and remember you know
subscribe to my channel if you found this video helpful only give me a thumbs
up okay take care everyone and have a wonderful day

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Reader Comments

  1. Brown Dog Fitness

    Good video, Mike. For me, it seems when I lower my carbs, my mood goes down the toilet. Have you known anyone else like that? Dan

  2. Re nato

    NEWS: Huge Global Studies Find Low-Carb or Keto Diets Could Lead to Shorter Lifespan

    https://www.bluezones.com/2018/09/news-study-finds-low-carb-or-keto-diets-could-lead-to-shorter-lifespan/

    Like any other fad diet, you can lose weight and see some positive results in the short term, but what effect does a low-carbohydrate ketogenic diet have on your long-term health? Recent research published by The Lancet studied the eating patterns of more than 15,400 adults in the U.S. and another 432,000 people around the world. Researchers found that restricted carbohydrate levels replaced or supplemented by animal-based protein and fat sources could lead to a higher risk of premature death.

    From the study itself: “Mortality increased when carbohydrates were exchanged for animal-derived fat or protein and mortality decreased when the substitutions were plant-based … Low carbohydrate dietary patterns favouring animal-derived protein and fat sources, from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favoured plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain breads, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.”

    Dr Sara Seidelmann, study author, cardiologist, and Clinical and Research Fellow in Cardiovascular Medicine from Brigham and Women’s Hospital, said:

    “We need to look really carefully at what are the healthy compounds in diets that provide protection. Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight loss strategy. However, our data suggests that animal-based low carbohydrate diets, which are prevalent in North America and Europe, might be associated with shorter overall life span and should be discouraged

    Another new study presented at the European Society of Cardiology backs up this research and appeared with the title: “Low carbohydrate diets are unsafe and should be avoided.” Study author, Professor Maciej Banach, stated: “We found that people who consumed a low carbohydrate diet were at greater risk of premature death. Risks were also increased for individual causes of death including coronary heart disease, stroke, and cancer. These diets should be avoided.”

    This study examined the relationship between low-carbohydrate diets, all-cause death, deaths from coronary heart disease, and cancer in 24,825 people. Compared to those in the highest carbohydrate group, those who ate the lowest carbohydrates had a 32 percent higher risk of all-cause death over six years. In addition, risks of death from heart disease and cancer were increased by 51 percent and 35 percent, respectively.

    Professor Banach said: “Low carbohydrate diets might be useful in the short term to lose weight, lower blood pressure, and improve blood glucose control, but our study suggests that in the long-term they are linked with an increased risk of death from any cause, and deaths due to cardiovascular disease, cerebrovascular disease, and cancer.”

    The research does not offer a definitive causal answer, but Professor Banach stated: “”The reduced intake of fiber and fruits and increased intake of animal protein, cholesterol, and saturated fat with these diets may play a role.”

    Walter Willett of the Harvard T. H. Chan School of Public Health and co-author of the study published in The Lancet, said in a statement: “These findings bring together several strands that have been controversial. Too much and too little carbohydrate can be harmful but what counts most is the type of fat, protein, and carbohydrate.”

    Strict low-carb diets often restrict carbs to less than 50 grams a day. The ketogenic, Paleo, Atkins, and Whole 30 diets sometimes fall into this category, depending on how strictly they are followed.

    Low-carb diets like the ketogenic diet advertise rapid weight loss.

    Experts say you can lose weight on low-carb diets like the keto diet, but that it’s an unhealthy long-term solution.

    Keto dieters drastically reduce their sugar intake — which most nutritionists agree is healthy — but they eliminate healthy carbs too.

    Research shows that those that live the longest and healthiest lives eat more plant-based foods, including fiber-rich carbohydrate foods.

    We know from our research in blue zones longevity hotspots that the longest-lived people in the world eat a whole food, plant-slant diet that is highlighted with whole grains, beans, nuts, and leafy greens. Their diet is 90-95 percent plant-based and oftentimes about 50-65 percent of their daily caloric intake comes from carbohydrates. These are not highly processed carbohydrates like white bread or sugary drinks, but whole foods like sweet potatoes, beans, whole grains, and fruits and vegetables.

    These massive global studies are another reminder that focusing on healthy and plant-based whole foods is a better long-term strategy than dieting.

  3. Suzy Valentin Realtor

    Thank you for the in depth information, it really made sense, especially when you explained ketosis.
    It's Day 3 of my first time Intermittent Fasting, along with counting calories again, and feeling good. 👍 Thanks Mike

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