Ketosis: When to Eat Carbs- Ketogenic Diet | Thomas DeLauer

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When to Eat Carbs in Ketosis: Low Carb Diet Carb Timing & Cheat Meals… On average, the body can only store about enough glycogen for 2 hours-worth of exercise. In ketosis, glucose is not being used by the brain so it goes directly to your muscles. Due to the minimal amount of carbs consumed, some of the protein you consume is converted to glycogen via gluconeogenesis. Not a Critical Need to Refeed, Per Say, however, Glycogen Replenishment is great for those training heavy.

Excerpt from the Ketogenic Diet book, published by Lyle McDonald:
“The initial storage depot of carbohydrate in the body is the liver, which contains enough glycogen to sustain the brain’s glucose needs for approximately 12-16 hours. We will assume for the following discussion that liver glycogen has been depleted, ketosis established, and that the only source of glucose is from endogenous fuel stores (i.e. stored body fat and protein). After its glycogen has been depleted, the liver is one of the major sources for the production of glucose (gluconeogenesis) and it produces glucose from glycerol, lactate/pyruvate and the amino acids alanine and glutamine. The kidney also produces glucose as starvation proceeds.”

Note that athletes, even on a low carbohydrate diet, your body accumulates some glycogen from protein molecules, and they use it when they exercise and then rebuilt it the next day or two.
Study 1: The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up:
Half of the participants ate low-carb (20% of calories from carbs) for 6 months.
The other half ate high-carb (55% of calories from carbs) for 6 months. On test day, athletes ran for 3 hours. The researchers measured the runners’ energy expenditure and gathered blood, muscle tissue, saliva, and a variety of other samples. They then pieced everything together to better understand what each group was burning for fuel, and how hard they had to work. What was more fascinating is that both groups had the same muscle glycogen levels during and after exercise, and they weren’t breaking down their muscles to do it.

Study 2: In one study, looking at well-trained cyclists, the rate of glycogen used by keto dieters was cut by a factor of 4.
They were starting out with half as much glycogen as the high carboh dieters, but you’d used glycogen four times more slowly. The study took bits of muscle out of their thigh muscles and measured muscle and measured glycogen before and after. On the same duration of riding and the same intensity, their rate of glycogen use was one-fourth as much.

Study 3: A study done in Arctic sled dogs by a scientist from Oklahoma State University, named Dr. Mike Davis - took a couple of racing sled dogs up in the Yukon and raced them 100 miles a day for five days in a row. They did a half Iditarod distance, going around the same 100 mile loop every day for five days in a row. He fed the dogs a high fat, moderate protein, low carb diet. He measured muscle glycogen in the dogs before they started. At the end of five days, he did muscle biopsies on the dogs again. That’s after racing 100 miles a day, pulling a sled, being fed adequate calories in a low carb, moderate protein, high-fat diet. At the end of five days, they had more glycogen in their muscles than they did when they started. Their muscle cells were sucking up every little bit of what they could find and putting it right back in the muscle as glycogen. And doing it much more efficiently than when they were fed a high carb diet.

Synovial Fluid/Cartilage: Rice, potatoes, sweet potatoes, pumpkin or other starchy vegetables are preferable - Proteoglycans are essential for forming cartilage and bone and are a combination of protein and glucose. So starch and protein are essential for good bone formation.

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[Dangarangg]

After surviving stomach cancer (HDGC) which resulted in a total gastrectomy - watching your videos and going to a Keto diet helped me reach my goal of finishing an Ironman 70.3 without a stomach. Our bodies are pretty amazing and adaptable. Thanks for creating these great videos!

[SoyInmortal]

I went 6 weeks deep into ketosis. One random day i ate well like all other days. But i was still starving and feeling extremely exhausted. Had some carbs, and it was like my battery was recharged to 100%. I immediately went back to keto and feeling great. 31 pounds and counting so far. In 7 weeks 🙌

[donnariddle]

"Don't make it a cheat meal; make it a re-feed meal." That makes sense. Thank you! God bless!

[Jacob]

Dude, you seriously have much more detailed explanations then any doctor out there!

[onurshenol]

1:36 expectations at first week in the gym.
2:00 me after 2 months .

[glendacooper]

Whenever I am doing Keto, I can feel the glucose rush when I eat carbs.

[umsrum]

This past weekend I actually ate some carbs not a whole lot just here and there when I was out with my girlfriends on a girls trip and some wine as well. Like more then then allowed. I found that I bounced right back into ketosis on the Monday without any ishue. it makes me feel good to know that when there is a special occasions I can enjoy it without ruining everything

[Celuu-PT]

Keto diet sagnificantly changed my way of life. Including my mental illness. The first week sucked but I really enjoy this diet.

[ellenka]

Thomas this video is a gem for me. You answered my question (that I've been wondering) about getting out of ketosis and what or how my body would react. Also, when you mentioned the joint pain, etc., it was like a light bulb going off!! I thought I was doing something wrong but I think that my body just a "break" from ketosis. I've been in ketosis for about 6 to 7 months now. THANK YOU for all your educational/informative videos!!!

[justinc]

I like your channel the most among all fitness YouTube guru. No cussing. Just simple, sincere known facts from the researches & personal experiences. Thank you for keeping it simple & plain.

[TheMesoPeaks]

I've lost 20 pounds in a month and this is my second refeed. I think refeed is fine to do on a Ketogenic Diet. Personally, I'd suggest doing it once every two weeks if you hit your weight plateau or if you're tired of eating the same thing over and over again. I was about 164 when I did a refeed and after a week I'm down to 160 so refeed won't really hurt your weight loss progress at all. As a matter of fact, it will maximize your weight loss even more imo.

[boolanny]

i add more carbs on my heavy leg day thats it seems to work for me, i was 440lbs now 260 and falling

[cdk]

Since doing Keto for off and on for about 14 yrs this makes absolute sense ...your body needs carbohydrates just as much as protein..but eating a lower carb with higher protein minimizes the insulin spike...I always felt that if you can get in Ketosis and get knocked out of Ketosis you can always get back in Ketosis...it’s not so much about Ketosis...it’s about monitoring you intake to fuel your body and maintain optimal performance for your daily habits

[teddy_seymour]

Thanks for clearing up the talk about carbs on keto!

[rosllow]

Thanks so much for the research! I want to be an RN, and I really appreciate how in depth you go. I started Keto and your motivation is contagious.

[bradellison]

The deflation in my muscles is what caused me to fall off the keto diet the first time. Sure I was losing weight, but I did not like how weak I felt, so I turned to carbs and it got out of hand and I fell back into old habits. I am doing keto again now and so far so good, but related to this video.

[amandac]

This is amazing. It explains why I recently got back on carbs after months of LCHF and I feel so much better and so much more energy. The carbs also haven’t really turned into fat for me and I’ve been having low GI starch. Gonna watch my body and do this refreshing thing more often. Should have done this earlier no wonder I was constantly out of energy.

[MvinTanJose]

Was in a carb cycling diet during my contest prep. Helped to understand a whole lot

[getrealbutthead]

Thanks for explaining when to do a carbohydrate re-feed meal. As a physiatrist, I have a difficult time teaching a patient on a low-carb diet the difference between feeding the body when it needs a small-carb feeding versus feeding the body because the patient has an emotional carb-craving.

[pamelatxrunnergirllockhart]

Thank you Thomas!! I’m a ultramarathon runner and this was very helpful.