– Timing is everything.
So the ketogenic diet is great
and you get a lot of benefits from it,
but we can enhance it even more
by messing around with
our nutrient timing.
Nutrient timing is what allows us
to activate specific hormones
that allow us to burn more fat.
It’s what allows us to trigger our bodies
to go into specific modes where
they not only burn more fat,
but potentially build muscle.
And who doesn’t want that?
Especially when it comes
down to trying to lose weight
or cut when you’re on a
ketogenic diet, right?
I’m Thomas Delauer with Keto-Mojo
and we’re going to break
down some nutrient timing
so that you can get the most
out of your ketogenic diet
if you’re trying to burn some fat.
Okay so the firs thing we have to look at
is your training time period.
So what time of day you actually workout.
See one of the things that I
highly, highly, highly recommend
is that you train in a fasted state.
Now this doesn’t mean that you have to
practice intermittent fasting,
but it means that if you wake up
and you want to workout in the morning,
that you workout in the morning
in somewhat of a fasted state.
Now if you’re already in ketosis,
this is just going to enhance
the effect of ketosis, right?
You’re going to already be in the state
where your body is pulling
its own fat sources,
pulling its own reserves for energy.
So that’s rule number one.
Make sure you train in a fasted state.
Now the next thing is,
when do you time your meals post workout
if you’re training in the morning?
Now I’ll talk about training
in the afternoon in just a second.
If you’re training in the morning,
you don’t want to eat a meal
right after you workout.
You see a lot of people will tell you
that you should be
feeding a bunch of protein
and get your fuel in right after a workout
’cause you need to quote unquote refuel.
The reality is, protein
synthesis stays elevated
for a long time, literally like 24 hours.
So you have 24 hours
to get your protein in
to recover from a workout.
The reason that you want to continue to
essentially starve yourself
or not eat after a workout
is because you’re going to ride
what’s called the wave effect.
After a workout, your
body is still burning fat.
You have post-exercise oxygen consumption,
basically, you’re still
exhausted from the workout
so your body’s still consuming fuel.
But you also have other metabolic factors.
So I recommend waiting
like one to two hours
after your workout
before you actually eat.
And then you can resume your normal
ketogenic style of eating,
whatever your ration of
fats to protein might be.
Okay, I recommend having a little bit
higher fat with this meal
and then next meal, reduce
the fat a little bit.
Now here’s the reason I recommend that.
When you are in a ketogenic state,
you’re priming your body with fats, right?
You’re feeding your body fat
so that it produces ketones.
Well what you do want to do periodically
is reduce your fat intake
simply because what’s
going to happen with that
is your body’s going to have no choice
but to pull from its existing fat stores.
You see, you’ve essentially
spoiled your body.
I hate to use the air quotes there,
but for lack of a better way of saying it,
that’s how it works, right?
You’ve given your body a bunch of fats,
it’s used to it, and then
when you do deprive it
of those fats, it seeks them out,
so it tries to pull
’em from your body fat.
So that’s why I recommend going higher fat
and then bringing it
back down to lower fat
midday and then bringing it back
to higher fat later in the day.
Of course, do this in conjunction with
riding the wave after your workout
and you have a really powerful effect.
Now what if you train later in the day?
What if you train in the afternoon,
’cause I know a lot of people do.
Well then I highly recommend
going at least four hours
from your last meal before you work out.
So let’s say you workout at five p.m.,
I would want you to
finish lunch by one p.m.
and don’t touch single
thing to eat until then.
Okay, don’t touch a single thing
until you’re done with your workout.
Now if you’re working out in the evening,
you can get away with pushing
that post workout meal
a little bit closer to your workout
’cause I know you don’t want
to eat directly before bed.
But, the reality is, the
longer you can push it,
the better effect you’re going to get.
You just want to be entering that workout
in as close to a fasted state as possible.
Overnight is the best,
but four hours will do
worse comes to worse.
Now additionally, when it comes down to
how much protein you want to be taking in,
you have to remember
that the ketogenic diet
offers a pretty significant
buffer to muscle catabolism.
Meaning, the ketones themselves
make it so that your body doesn’t
breakdown a lot of muscle.
So this is a great thing.
So you can get away with less protein.
So I usually tell people be
less concerned with the protein
and more concerned with the fat.
The only time that you want
to be paying close attention
to the protein that you get in is when
you don’t have fats along with it.
So for example, your midday meal
when you’re bringing your
fats down a little bit lower,
would be a great time to maybe increase
your protein intake by about 30%.
Simply because it is going
to increased thermogenesis.
It does take approximately
20% more calories
to burn protein than it does
any other macronutrients.
So take advantage of that effect.
Now you do of course want to make sure
that you’re always measuring.
That’s just a simple
Know when your ketones
are at their highest,
know when they’re at their lowest,
and you can cater and design
your workouts accordingly.
So as always, keep it locked
in here with Keto Mojo
and leave the guess
work out of the equation
and leave that measuring to the meter.
I’ll see you soon.