Intermittent Fasting Without Keto | What Are The Benefits?

Intermittent Fasting Without Keto | What Are The Benefits?


alright time for a change in scenery guys I am on vacation this week in the great northern woods of Wisconsin with my family and thought why not shoot a video [Music] how’s it going everybody I’m Ryan and this is – the gym where we talk about how to be fit and healthy at home and it’s been a while since I made a video about intermittent fasting and the last video I made about that I received an interesting comment that I want to mention here on the channel the viewer basically said that she was really happy to have found my channel because I was a youtuber talking about intermittent fasting and not pushing the keto diet and she mentioned that carbohydrates are really healthy for us and shouldn’t be omitted from the diet so she was really happy to have found my channel and I thought you know that’s worthy of an entire video in itself because I’ve noticed the same thing a lot of people out there talking about intermittent fasting on YouTube are pushing the ketogenic diet and I get it I see the relation but I also think it’s sort of overkill and I want to talk about that in this video so basically the ketogenic diet is a high-fat low-carbohydrate diet a lot of people eat that way a lot of people on my channel actually have commented and are eating that way and I totally get it I think it’s a great concept it’s basically a dietary heck where you’re restricting carbohydrates a lot trying to basically eliminate carbohydrate from your diet and what that does is it means that you’re going to produce very little glycogen in your body and glycogen is your first preferred source of energy once you deplete your glycogen then your body is going to resort to body fat for energy and then the last resort is protein alright meaning the amino acids that make you that make up your body so by eating the keto diet you’re going to limit the amount of glycogen which means that you’re going to be resorting to body fat for energy a lot more often and this is a state called ketosis all right you’re breaking down fat and part of that process produces ketones which are these acid molecules that will build up in your tissues so essentially what the ketogenic diet does is it mimics fasting because fasting of whether you do intermittent fasting or you do you know multiple day fasting what fasting is doing is its allowing you to deplete your glycogen remember use up your glycogen stores first and once your glycogen is depleted you’re gonna resort to body fat so the ketogenic diet is essentially mimicking fasting all right I just shifted the camera a little bit so maybe you can see my face better I realize that the the angle the Sun wasn’t too good so the question really becomes if you’re eating the ketogenic diet already which mimics fasting and is putting you in a state of ketosis a lot do you really need to do intermittent fasting do you have to use time restricted eating to get into a state of ketosis and the answer is really no I mean the entire purpose to restricting carbohydrate is that you produce less glycogen right that’s why they call it the ketogenic diet less glycogen means you’ll be going into a state of ketosis quite often so with that said why why combine both now I’m not trying to discourage anyone who is eating the keto diet and doing intermittent fasting as well but in this video I want to talk about why I personally include carbohydrate in my diet all the time even when I’m fasting and we can talk about the benefits of carbohydrate okay so one of the main reasons why I like to include carbohydrate in my diet even when I’m doing intermittent fasting is because I enjoy carbs I like a lot of the foods I like are including carbohydrate and when I refer to carbohydrate I mean the healthy starchy carbs I’m not talking about white bread and white pasta and things like that I’m talking about starchy complex carbs like sweet potatoes you know any kind of tubers legumes lentils whole grains and even fructose you know a lot of fruit I love fruit so I enjoy those foods and it’s really important that you enjoy the diet that you’re eating so for me personally since I loved a lot of carbohydrates I’m going to include them in my diet but another reason why I always like to include carbohydrates is because they are good for you all right one of the things and I’ll put a link to all the studies I’m referring to down below is that they’ve found that carbohydrate consumption is linked to a lot of hormone production one of which is testosterone which I know is really important to men especially but carbohydrate also helps control cortisol production cortisol is a stress and we don’t want too much of that we don’t want too much cortisol because it’s not good to have a lot of stress all right you want to have a balance to the stress hormones that you’re creating you know things like the circadian rhythm like your sleep and wake cycle those rely heavily on your cortisol production so if you’re eating a low carbohydrate diet if you try that and find that you’re having trouble sleeping for instance that could be related to the lack of carbohydrate causing your cortisol levels to be more elevated than they should be now another topic worth mentioning is something called ketoacidosis and you don’t hear people pushing the keto diet talking about this too much although I have heard them mention it it’s because it’s not very common but it can happen all right there’s a state where when you’re in ketosis you’re burning fat and you’re producing ketones which are acids building up in your tissues they can start to build up too high there’s too high of a concentration of ketones in your body and this can make your blood acidic all right they can measure this the doctors when you go to the doctor’s office they can take a blood sample and check and if that concentration of ketones is too high they call the condition ketoacidosis and it can make you pretty sick and there is actually a case study I just googled it on Google Scholar and the first hit was a case study of a woman now she was she was breastfeeding she had just had a child I think her kid was 10 months old if I remember but I could be wrong she was eating the ketogenic diet and she was admitted for vomiting and diarrhea to the hospital they took a blood sample and found that the concentrations of ketones in her body were too high and were comparable to a state of ketoacidosis all right so that’s something you have to keep in mind as well if you’re combining intermittent fasting or time restricted eating with the ketogenic diet you’re going to be in the state of ketosis quite a lot again I’m not a doctor I’m just a personal trainer but when I heard about that and when I saw that case study I thought you know that’s just one extra reason why I like to eat carbohydrates I’m not saying that this is going to happen if you eat the ketogenic diet or if you combine it with intermittent fasting I’m just saying it is a risk and it seems to have been in some cases correlated to eating the keto diet all right so it’s also why when doctors prescribed the ketogenic diet for people with epilepsy and and other things you know Parkinson’s that they want to closely monitor their patient while they’re eating the diet because it can lead to this state so that’s just something to keep in mind again like I always mentioned in all of my videos I am NOT saying the stuff to try to persuade people to eat a certain diet ok I know a lot of my viewers are eating the ketogenic diet and enjoy it they’re getting good results and if you’re in that boat then keep doing it if you’re enjoying it and you feel great then yeah keep eating that way I’m only making this video for my viewers who don’t want to eat keto but they see all the other youtubers out there talking about eating keto and doing intermittent fasting and I just want them to know that it’s not necessary alright intermittent fasting itself even if you eat carbohydrates will induce the state of ketosis especially if you start off with sixteen eight so sixteen hours of fasting eight hours of eating and you gradually increase that fasting time to I’d say a ratio of 20 to four seems to work best for me I really feel that in those last two to four hours like our sixteen to twenty usually I can just feel that I’m leaning out I can feel that I’m I’m resorting to body fat for energy so if you’re like me and you love carbs and you don’t want to come out of your diet you don’t need to all right just do intermittent fasting or time restricted eating I believe is what they’re they’re calling it as well it’s a great way to get into a state of ketosis even if you eat carbohydrate and it’s healthy like I mentioned carbohydrate is really important for overall health hormone production okay one of the hormones I didn’t mention earlier is leptin alright look up leptin it’s it’s really important to help you sleep better and to feel relaxed and satiated and I personally when I try the keto diet a long time ago I didn’t feel right I didn’t feel normal I felt like I was kind of forcing it and I really think it was because of the hormone production it’s possible I wasn’t doing the diet correctly I know that’s of course a possibility but it just wasn’t for me and if it’s not for you either then I just want to make this quick video you can rest assured that carbs aren’t necessarily bad for you and intermittent fasting is great and you don’t have to eat keto when you do intermittent fasting thanks for tuning in if you’re new to my channel this is – the gym where I talk about healthy eating and bodyweight fitness alright so if that sounds good to you make sure you subscribe button is down below and I think I’m going to end this video with a little demonstration of how I grease the groove when I’m on vacation alright basically I just exercise whenever I see the opportunity and I’ll talk to you in the next video alright see you later [Music] [Applause] [Music] [Applause] [Music] [Applause] 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