Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer

Which Diet is For Your Life? Busy Person? Desk Job or Active Job?
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Keto vs Fasting: Which Diet is Better For Your Lifestyle: Thomas DeLauer

Similarities

Weight Loss and Insulin

In ketosis, body becomes deprived of glucose and turns to burning fat for fuel

When we eat little foods that supply us with carbs, we release less insulin – w/ less insulin the body doesn’t store extra energy in the form of fat for later use

Intermittent fasting has been found to decrease blood levels of insulin

In a fed state, insulin is elevated so you store excess calories in fat cells. In the presence of insulin, the burning of fat is halted, while the body burns glucose instead

In a fasted state, insulin is low. the body starts mobilizing stored body fat from your fat cells and burning this fat for energy (instead of glucose)

Constantly eating keeps your insulin spiked, which slows your metabolism

I.F.

Acute fasting directly influences the stability of neuronal circuits, wiring that dictates the flow of information in the brain and nervous system.

The cellular stress and lack of nutrition, due to fasting, blocks the synaptic activity of neurons that normally occurs in the brain, brain slows down

Sounds bad, but may be beneficial for brain health -overactive synaptic activity has been associated with diseases like Parkinson’s, Alzheimer’s

Differences

Lifestyle vs. Diet

Fasting is more to do with When you eat and ketosis is more to do with What you eat

I.F. can be utilized everyday, or a couple times per week, more of a “diet” while ketosis is more of a lifestyle

In a ketogenic state, it is critical that you do not consume too many carbs, or protein – a state that must be carefully maintained

Fasting can be as easy as not “doing” something and you can enter a fasted state by simply not eating for 16-20 hours – it takes a bit longer to enter a ketogenic state

With fasting you will likely still consume the same foods you have always done, albeit, less and later in the day

Ketosis requires you to change what you buy and consume, since most people aren’t accustomed to having 75% of their diet consist of fats and only 5% carbs

Satiation

4 calories in a gram of carbohydrate or protein
9 calories in a gram of fat

On a ketogenic diet people usually eat less – fat is a lot more satiating than carbs

While fasting, consuming all your calories at the end of the day, makes you feel satiated quicker → eat less

Fasting can be a struggle – can struggle to go 16-20 hours without eating

References

1) http://burnfatnotsugar.com/assets/if.pdf

2) 10 Evidence-Based Health Benefits of Intermittent Fasting. (n.d.). Retrieved from https://authoritynutrition.com/10-health-benefits-of-intermittent-fasting/

3) 10 Proven Health Benefits of Low-Carb and Ketogenic Diets. (n.d.). Retrieved from https://authoritynutrition.com/10-benefits-of-low-carb-ketogenic-diets/

4) Ketogenic diet and mental health. (n.d.). Retrieved from https://www.diabetes.co.uk/keto/ketogenic-diet-and-mental-health.html

5) Intermittent Fasting And The Brain – mindbodygreen. (n.d.). Retrieved from https://www.mindbodygreen.com/0-28129/new-research-shows-how-intermittent-fasting-is-like-decluttering-for-your-brain.html

6) How Does Fasting Affect Your Brain? – Diet Doctor. (n.d.). Retrieved from https://www.dietdoctor.com/fasting-affect-brain

7) 15 Ways Intermittent Fasting Can Improve Your Health | Alternet. (n.d.). Retrieved from http://www.alternet.org/food/15-ways-intermittent-fasting-can-improve-your-health

8) Fat Burning Vs. Carb Burning During Exercise Over Time | Healthy Living. (n.d.). Retrieved from http://healthyliving.azcentral.com/fat-burning-vs-carb-burning-during-exercise-over-time-4741.html

9) The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4113752/

10) Intermittent Fasting and Cognition | The Biohacker Guide by Nootrobox®. (n.d.). Retrieved from https://nootrobox.com/biohacker-guide/intermittent-fasting/cognition

11) 23 Studies on Low-Carb and Low-Fat Diets – Time to Retire The Fad. (n.d.). Retrieved from https://authoritynutrition.com/23-studies-on-low-carb-and-low-fat-diets/

12) Effects of a 3-day fast on regional lipid and glucose metabolism in human skeletal muscle and adipose tissue. – PubMed – NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17784905
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Meal Prep Ideas For The Week – Low Carb & Keto Diet Recipes

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Keto on a Budget Meal Prep Video | $5 a Day Meal Prep for 5 Days | Simple Keto Meal Plan

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Keto on a Budget Meal Prep Video | a Day Meal Prep for 5 Days | Simple Keto Meal Plan

A lot of people have been asking us to put together a meal plan for starting keto…so here it is! This video is all about eating keto on a budget. We are limiting ourselves to a day for food! A big part of eating on a budget is planning and prepping. This video shows a good example of keto on a budget meal prep. We found it to be surprisingly easy with the help of some deals at the local super market and a little bit of planning. Keto shopping on a budget is totally doable and actually restricts you to only shopping for essentials, which can be good for those people just getting started on a ketogenic diet, even if budget isn’t a concern. We will be releasing subsequent videos in this series. We have 1 video that shows our cheap keto grocery haul where we got all the ingredients used in this meal prep, and another one that shows an example day of eating. Be sure to check those out and also check the blog post relating to this series for a printable meal plan and shopping list.

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NUTARIAN SHOPPING DAY! What to buy on a Keto Nutarian Diet

NUTARIAN SHOPPING DAY! What to buy on a Keto Nutarian Diet

I went food shopping today, on a Keto Nutarian Diet: Sacred Earth Nuts Diet.

I live on a diet of raw nuts and seeds, avocados, raw dairy, and leaves.

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Prohibited Food List:
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4. No Onions or Garlic
5. No Mushrooms
6. No Root Vegetables
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Full day of eating on keto!
Only used food items easily available in India. I honestly believe that Indian food and ketosis go together. If you’re looking to undergo substantial weight loss, this ketogenic diet meal plan is your ULTIMATE video. Keto diet meal plan India style.

Whether you’re into bodybuilding or not i believe every human should experience the power of this diet at some point in their life. Ketogenic diet meals may get monotonous but the weight loss and fitness effects make up for it all. I’ve also linked all my keto recipes in this video.

Everything you need to know about the magical KETO diet. No other weight loss diet comes close. In today’s video i bring you the detailed diet plan for the FASTEST fat loss diet.

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Pre & Post Workout on Keto | My experience | Low Carb Ketogenic Diet

This video is about a question that I often get: What should you take/drink/eat before and after working out? My mindset about this has changed a lot over the past few years, so I wanted to share my experience. Full description below! ► Best MCT oil: http://amzn.to/2jiAXeb

Before starting Keto 1,5 years ago, I used to be obsessed with timing my carbs and protein perfectly pre- and post workout. If I didn’t have a big portion of rice or pasta approximately 2 hours before working out, I felt less energy and my performance would suffer as a result. Then, after working out I had to have my double Protein shake mixed with cheap carbohydrates in the form of maltodextrin. As soon as I got home, I would force myself to eat as big of a meal as possible, consisting of carbohydrates and protein, as I thought all of this was essential to build muscle and to maximize protein synthesis. I was always really tired and crashing after working out, so my day was pretty much done after that. Doesn’t sound like too much fun, right?

Now, lets fast forward one and a half years later. Thanks to the Ketogenic Diet, I’m able to only work out once/week in the gym since August 2015 while maintaining the physique I want. As an example, here is what my weekly workout day looked like last saturday: 
– 7 AM: Cup of coffee with coconut oil after getting up
– 12 PM: Lunch: Cabbage with butter and some Mackerel
– 6 PM: Full body gym workout with my girlfriend Zsofi. We both felt tons of energy, she managed to beat her own bench press record. We finished after 45 minutes, without the slightest energy crash and still being able to make the best out of the rest of our evening.
– 8 PM: Dinner: Buttered Cauliflower-mash with ground beef

That’s it. No supplements/boosters/aminoacids/carbs or other powders before, during or after working out. Just water and some tea in the 6 hours between lunch and our workout. And then after getting home, we relaxed and hat a nice, low-carb, high fat dinner. Btw, on days where you are working out, you can add a little more protein to your meals, it will not kick you out of Ketosis.

Now here is what I do if I’m going to work out early in the morning and I’m still fasting, so if I didn’t have any food for the last 14 hours or so:
Half to one hour before working out, I make a coffee or tea and mix that with 10-15ml of MCT oil or a tablespoon of coconut oil, which is slightly less powerful.

If you feel a little sluggish or tired before working out and you can feel that you’re not in Ketosis because your energy levels are off, (maybe you ate some carbs or your body is still adapting to a Ketogenic Diet) I would do the same as above. This is especially helpful when you’re just starting out and you notice that your workout performance is not yet where it used to be before Keto. Don’t worry, after a couple of weeks your workouts will be even better than before. The part that I personally enjoy the most is not crashing afterwards.

Ketones protect your muscle mass and make the amino acid leucine more readily available. Leucine is especially important for the maintenance and for building muscle. This is why some people are able to fast up to 72 hours without loosing muscle mass, thanks to the presence of ketones in their blood. There is no need to constantly be eating or to spend a ton of money on supplements like creatine, protein powders and workout boosters etc. which are mostly filled with chemicals anyway. Believe me, I’ve personally wasted way too much money on those and threw away many of them over the last couple of years.

Here is the deal: Until the beginning of October I always had a stevia-sweetened Whey protein shake after my workouts. It was more of a habit, because I’ve been doing so for a long time. It wasn’t until I stopped that I realised how much better it is to simply wait and have a real meal at home as well as not needing to prepare this little extra when going to the gym. Quite often we think we need something or do something out of habit or because we were influenced by great marketing, even though it might not add any real benefit.

Keep it simple and get rid of all the garbage you don’t need. Stick to real, whole food, follow the Ketogenic Diet and after a while you’ll be as amazed as we always are when we’re in the gym and feel full of energy without having eaten anything for a long time. Sometimes it’s so unbelievable that feel like you want to tell people when you’re there – ‘guys, there is a better way! You can stop stuffing yourself with oats, rice and pasta before working out. And no you don’t need carb-ups afterwards either!’

Is there anything specific that you do/drink/eat before or after working out?

Please let me know in the comments below and don’t forget to leave me a like and to subscribe if you liked the video!
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Fitness for Women: Myths, Workout, Fat Loss, Keto Diet and more

This video discusses fitness for women and other aspects related to womens fitness. I tried my best to put as much information as I possibly could in the 20 minutes. I hope this video helps you in some way.

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