OMAD Keto versus OMAD carbs or in other words eating one meal a day on a
keto diet versus eating one meal a day with some carbohydrates in the diet can
you do either one which one works better coming right up
so keto and OMAD are very popular concepts so keto means that you lower
your carbohydrates so much that your body raises its level of ketones because
ketones are a byproduct of fat metabolism so as you lower your carbs
you teach your body to burn fat instead and if you eat a lot of fat but not so
much that your body needs to burn some fat from the body then you're gonna lose
weight and one meal a day is another way that people are very successful in
losing weight for two reasons one is that if you only eat one meal a
day then you don't have the opportunity to eat so much so most people end up
eating less but the other reason is that eating one meal a day you reduce insulin
resistance and that's the key for both keto and OMAD is the results you get
is primarily from reducing insulin resistance and raising insulin
sensitivity so let's just look at that a little bit in detail so insulin is a
hormone that the body produces to get blood sugar out of the blood and into
the cells so whenever you eat food your body makes some insulin because all food
raises blood sugar to some degree if you eat carbs then you raise blood sugar a
lot more because carbs are quicker absorbed they're faster to absorb in the
bloodstream and they raise the blood glucose more so you release more insulin
to control the blood sugar the other fact
that influences insulin is the frequency with which you eat so let's just look at
an example here of a standard diet if you follow the the regular guidelines of
eating frequent small meals lots of carbohydrates 50 60 % and snacking so
you get a total of about 6 meals a day and here's a hypothetical example you
eat your breakfast at 8:00 and you get a little blood or a significant blood
sugar spike because you eat 50 60 % carbohydrate then after the meal the
blood sugar starts dropping but it doesn't have time to drop very much
before you have your mid-morning snack and blood sugar goes up and insulin goes
up then it starts dropping again but then it's time for lunch
so now your blood sugar goes up and as a result here the the green area here
would be an optimal area but if you eat frequent meals and high carbs your body
is always your insulin is always responding to that frequent high carb
meal so it's always responding it doesn't have time to recover so it never
gets back down into the optimal range now what happens then is you develop
insulin resistance because if there's a lot of insulin in your blood streams if
there's a regular feature of always six times a day we get a bunch of insulin
then your cells say that we've had enough we can't take the insulin is
pushing the sugar into the cell but the cells are saying we've had enough so the
cells start resisting insulin they start defending themselves against the insulin
because there's too much and now the insulin sensitivity of the cell drops
and the cell resists so that's what we call insulin resistance so there are two
factors food is always a factor it always raises it a little bit but carbs
is the big because it raises insulin a lot and
frequency is the other factor because the more often you eat the less time the
body has to recover so that's that's the basis now look let's look at how this
would work on one meal a day or all mad so if we do a ketogenic diet we're gonna
eat primarily fat moderate protein and low starch non starchy vegetables green
leafy vegetables cauliflower broccoli things that have a lot of fiber but very
very little carbohydrate so if we on that diet for a while then our insulin
response is going to be inside that green range and even though we have a
meal then it's not going to rise so much because we're so low on carbs that the
insulin the blood sugar and the insulin is not going to rise enough to get us
out of that optimal range and I also put I put 4 p.m. as the first meal you could
have if you do oh man you could eat your meal at any time a day but most people
find that when they go low carb and they start eating less frequently they're not
typically hungry in the morning so most people tend to eat maybe at 1 or 2
o'clock or maybe they wait till dinner so I just picked 4 p.m. as an example
and you eat your big meal and your blood sugar Rises a little bit your insulin
rises a little bit it doesn't rise very much and by 8 p.m. it has probably
plateaued and leveled out and again everyone is different so these are not
necessarily exact numbers for any given person but it's an example just to
compare and contrast so then if we do the same thing we eat one meal a day at
4 o'clock but let's say that we eat some potatoes we eat some boiled potatoes and
we may even have a piece of bread with a meal now the blood sugar is going to
rise higher even though we just eat once the
there's going to be a lot of carbs a lot of food to respond to that raises the
blood sugar insulin is released in response to that blood sugar and we get
outside of the optimal range but the difference between this and this is that
because we don't go back to eating right away the blood sugar has a lot of time
to go down and the insulin has a lot of time to level off we have a lot of time
to become insulin sensitive the difference between this and this is that
because the blood sugar got higher it's probably going to take a bit longer for
it to level off so the time that we spend in some insulin resistance with
some insulin response versus the fasting state is going to be longer it's going
to be more effective on a keto diet than on a carb diet now the beauty of the one
meal a day is that the frequency is such a powerful variable that even if you eat
some carbs it's probably still gonna work may not work for everybody but for
most people it's still gonna work because you have enough of a fasting
period okay you eat all your food at once or in a one-hour window so you have
23 hours for the insulin to become for your cells to become insulin sensitive
because there's all that time that you don't eat that you don't trigger insulin
so this is not a good idea even though it's the official recommendation to eat
frequent meals this is a big reason why the majority of the population is
insulin resistance and why so many people are looking for weight loss
solutions keto is one great solution to weight loss and combining it with Oh mad
or intermittent fasting is going to make it's like you're attacking it from two
different directions you're getting you're getting amplified results and OMAD
with carbs is probably still gonna work it's not gonna work as well but
just the fact that you have such a long fasting window gives your body a long
long opportunity to become more insulin sensitive the other thing of course is
to keep in mind that not all carbs are equal in order of worst to better high
fructose corn syrup is by far the worst you want to stay away from that in any
shape or form you want to stay away from sugar and you want to stay away from
refined grains now if you're gonna add something then you want to add some
whole food starches some natural foods like whole grain rye or steel-cut oats
or potatoes or sweet potato or brown rice something that is pretty much in
its normal state where you have a lot of the fiber left
in it here would be where you still haven't if you eat these guys in red
here these items then you would have a curb pretty much like this you would
have an insulin response but you have enough time to repair the damage and I
wrote it in green down here because non starchy vegetables non starchy
carbohydrates are still okay in any quantity even if you're doing a
ketogenic diet because you cannot eat enough leafy greens and cauliflower and
broccoli to get out of ketosis there's too much fiber and too much water and
not enough sugar in there and if you eat with the it's either vegetables with a
fiber and some fat then that's gonna buffer that insulin response even
further so give this a try and let me know how it works for you and love some
feedback if you try one versus the other and let me know what your results are as
always please share this video with as many people as possible we need people
to really stand why they're doing these things and
that's what these videos are about so until next time thanks for watching