Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer

Intermittent Fasting | 3 Ways to Break Weight Loss Plateaus- Thomas DeLauer…

Morning vs Evening Workouts Study:
In the morning, levels of insulin, cortisol, and total and free testosterone are all higher; the norepinephrine response to the exercise is higher in the morning, and so is the response of glucose as well - which gives you a hormonal advantage

Study - journal PLoS One:
Looked at the effect of time of day on performance, hormonal and metabolic response during a 1000-M cycling time trial in 9 recreational cyclists, average age 31

The participants performed a 1000-m TT at either 8 am or 6 pm, in randomized, repeated-measures, crossover design a 1000-m cycling time-trial

There was also a main effect of time of day for insulin, cortisol, and total and free testosterone concentration, which were all higher in the morning (+60%, +26%, +31% and +22%, respectively) The norepinephrine response to the exercise was increased in the morning (+46%), and it was accompanied by a 5-fold increase in the response of glucose.

Evening Workouts (Better Performance):
Core body temperature is low at night, rises quickly upon awakening and reaches a maximum in the early evening, and lowers before bedtime. The optimal body temperature for strength training normally occurs in the late afternoon to early evening 3:30pm till 8:30pm. During this time window, one has an optimal nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow - this is because core body temperature is the temperature at which your central organs operate. Enzymatic reactions are extremely sensitive to minor variations in your core body temperature - for the biological systems involved in high intensity physical exercise, the optimal temperature is relatively high. So, as mentioned, high core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow. Most people can achieve higher muscle activation levels in the evening compared to the morning - we more quickly adapt to heat stress than we do to hypoxia. As a result, core body temperature correlates with exercise performance - people are normally strongest when their core body temperature reaches its daily peak.

Push Workouts to the End of Fasting Period:
p70s6 kinase serves as an indicator of muscle growth as increased levels of p70s6k may lead to a faster transport of amino acids into the muscle cell membranes, which should lead to a more rapid and potent anabolic response to post-workout nutrient ingestion.

2 Week Break:
Study - International Journal for Obesity- The study investigated the body's "famine reaction" continued dieting and its impact on weight loss in 47 obese men. Two groups of participants aged 30 to 50 were randomly assigned to a 16-week diet which cut calorie intake by one third, 23 of whom maintained the diet continuous. The others did it for two weeks - then broke from for two weeks eating simply to keep their weight stable. This cycle was repeated for 30 weeks in total to ensure 16 weeks of dieting. The intermittent dieters had an average weight loss of 31lbs vs 20lbs in the control - six months later; fat mass lost was 27.1lbs in the intermittent group vs 9.2lbs in the control.
**While reduction in absolute REE did not differ between groups (INT: -502 vs CON: -642), after adjusting for changes in body composition in was significantly lower in INT (INT: -360 vs - 749)**

Concluded that when we reduce our energy (food) intake during dieting, resting metabolism decreases to a greater extent than expected; a phenomenon termed 'adaptive thermogenesis' - making weight loss harder to achieve.

This ‘famine reaction’, a survival mechanism which helped humans to survive as a species when food supply was inconsistent in millennia past, is now contributing to our growing waistlines when the food supply is readily available

Keto Bulk:
Published in the Journal of Physiology, researchers investigated the effects of adaptation to a ketogenic low carbohydrate (CHO), high fat diet (LCHF) during 3 weeks of intensified training on metabolism and performance of world‐class endurance athletes (21 subjects) - subjects were “elite race walkers.”

2.1g of protein per kilogram translate to 1g of protein per pound

And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol*

[praveena]

1. 2 weeks on and 2 weeks off Intermittent fasting
2. Keto bulking
3. Shift the workout timing

[ebg]

I feel like I hit a plateau every 10lbs, my body wants to hold onto whatever current weight I’m at. Super annoying love this Will try all of the tips

[shaunalger]

Thomas. I am a 50 year old man. Married 22 years. Father of 3. Best shape of my life - thanks to you. Love your videos and great information. Thank you ! Happy New Year.

[jrstrange]

Good Gawd the food prices in California forced me into a 4 day fast during my Christmas vacation there! Broke the plateau!

[margrose]

I get taking a little break, but I can’t imagine going two weeks without fasting less than 18 hours! I’ve been doing IF for over two years and never gone off for more than a day for special occasion!

[courtneymariah]

i am really scared to go to 12-12 after being 18-6 for so long. However, i cant deal with this plateau anymore, it's driving me crazy. Will give it a try. Thanks

[RockHeiland]

Went from 113 kg down to 93 kg (250 lbs to 205 lbs) with alternate day fasting + omad (basically a 47:1 fasting pattern) in three months (august to October) and haven't been losing any weight since then. Not because I hit a horrible plateau, but because it's now brutally hard for me to not eat for 48 hours at the moment. 
So I stepped back from fasting more or less and went to omad to at least maintain my weight. During the Christmas season I went total apeshit on my diet, eating a whole pack of chocolate bars or gummy bears in one sitting, etc. and I did not gain a single pound!

What I'm trying to say is this: Even if you hit a plateau, you already made it pretty far. Don't be frustrated, be proud of yourself! Am I proud of myself, because is shredded a whole pack of gummy bears in one sitting? Hell, no! But I'm proud of the fact, that my body can handle that kind of shit again. I fixed my leptin feedback loop and probably most of my insulin resistance with fasting, and that's what is having the most impact on my overall health! Am I still overweight? Sure. I have to lose another 10 to 15 kg, and I will do it. As soon as my body is ready to lose more weight.

[martinegaillard]

Going to try the 2 weeks off, i've been stuck at the same weight for almost a month now, tried a 36 hours fast and nothing happened. I'm always stuck after i lose 10lbs no matter what i do.

[amandadavies..]

I basically switch things around at random so my body doesn't get used to a set pattern for too long. I normally eat only in the evening but sometimes I will randomly eat something mid afternoon, and increase calories slightly. I've never been stuck in a plateau for more than 3 weeks, which was my worst. Basically let your body think it knows what you're up to then wham change it. Eat a bit more so it doesn't think it's being deprived then when it's nicely thinking how good that is, drop those calories and shock it. It works.

[sheltonwormley]

So now you're saying that we should (intermittently intermittently) fast?

[cg.]

What really works for me is fasted workouts and longer fasting :)

[beardedsoul]

Man how did you know I was stuck lol...

[MkWyvern]

Don’t usually comment but I thought it would be worth leaving one.
After a month of plateau doing IF (16 - 19 hours fast depending on how I felt on the day) I decided to take you up on your first couple of points (taking a break and keto eating). I am a week and a half into my break and I saw my weight started to shift after about 3 days into it, decided to ignore it but I checked again today and the weight is still coming off! I will report back after I have finished my break and get back onto IF again but so far so good and I am crossing my fingers that it continues 🤞

[dogese]

I have been on a Plateau for the last 3 months. I started Intermittent fasting on Feb 20, 2018 and as of today, lost 125lbs. Went from 410 lbs. to 285 lbs., but can't seem to get any lower. I have watched many videos of Thomas to get me to this point, but this plateau is killing me. I have not stopped IF, but am a little discouraged from not losing anymore weight. I am gonna try the 2 week break, 12-12 and shift my workout to the evening and see if that does it. Thank you Thomas for all the videos and inspiring me to get to where I'm at. I have never set a goal weight, but would like to get to 250 lbs. for my birthday, June 21. Lets hope this break helps me get there.

[AmberMichelleAmber]

So glad for this video. Down 50+ lbs since the summer & now I'm at a 3 week plateau. It's more frustrating than I imagined.

[MormonMustang_]

I have now overdosed on carbs for the second time since being on keto 13 weeks. I literally eat no carbs other than macadamia nuts, kale and almonds. I have had phenomenal results. On Thanksgiving day and Christmas day, I ate my weight in cakes, ice cream, cookies, macaroni and cheese, mashed potatoes and gravy etc. I gained 8 lbs both days. Within 2 days after the holidays, I was down 10-11 lbs (a net loss of 2-3 lbs). I was also more vascular and extremely lean. I will now be doing this one day a month until I dont get these same results.

[belizeguy]

My only "plateau" has been the Holidays and it was self inflicted (Happily so!) Will be glad to have this info though . Thanks

[djchris]

I’ve been stuck at a 45 LB loss for the past 6 weeks or so. Luckily I haven’t gained, but I am not breaking any new ground in weight loss. I will put these tips to work. Thank you 🙏🏼

[jamesyang]

This is exactly what I need. I have lost 40 lbs since May 2018 but I haven’t lost any pounds since November. Thank you!!!!

[tripptank]

This is so helpful. I was actually getting angry at how little progress, and even some regression I was having despite my hard work in the gym and consistancy on my diet. I cant wait to try this.