Ketosis: When To Eat Carbs- Ketogenic Diet | Dr. Nick Z.

Ketosis: When To Eat Carbs- Ketogenic Diet | Dr. Nick Z.

In this video I’ll uncover the best time to
eat carbs while on the ketogenic diet. You a healthy individual, are you struggling
with you know, type two diabetes? All these things are taken into consideration
and typically finding like a good carb calculator for the ketogenic diet is going to really
help you narrow this down because you have to take into consideration things like physical
activity. A lot of people will talk about having all
your carbs in the morning cause the idea is you’re going to load up and then you just
burn them off throughout the day. Well that’s really not how it works and it’s
not a really a good idea. First of all, putting all those carbs in the
morning can activate your parasympathetic nervous system, make you a little bit tired
and make you a little bit groggy. You may need more carbohydrates. Putting them right around your physical activity
is not only going to help you feel energized throughout your workouts, but also what is
going to do is really just give you the fuel that is necessary. The ketogenic diet is an extraordinarily popular
diet right now. So many of you are losing weight, they’re
reversing health conditions, they’re feeling better than they’ve ever felt in our life. Now, one of the things that you know about
the ketogenic diet is that you eat very few carbs while on it. Now the average person of course is eating
like 300 grams of carbohydrates or more were on the ketogenic diet. You’re eating like 50 grams or less. So one of the top questions that many people
ask me is when to eat your carbs well on the ketogenic diet. And so we want to discuss this topic of carbs,
when to eat them, and of course what to do if you feel that you just need more and more. So stick around to the end of this video so
that you can get these answers. But before we get started, I’m Dr. Zyrowski
and welcome to the channel. If you’re new to the channel, it’s a pleasure
to have you here. Be sure to subscribe, hit that bell notification
and join our notification community in that way it can help you Excel your health and
your life. Let’s go ahead and take a look at this issue. Now, one of the things that a lot of people
will find is that they feel better when they’re eating carbs. Okay? So let’s say you start the ketogenic diet
and then you’re doing it and you’re like, you know what? I don’t feel that great. And then you eat carbs. You’re like, wow, I just feel like my whole
body’s activated, energized, ready to go. So what do you do in this scenario? Well, do you eat more carbs? That’s what a lot of people think that they
need to turn to is just eating more carbs and that’s going to be the answer. Or they say, well, the ketogenic diet is not
right for me because I feel so good when I eat these carbs, but let’s get to the root
cause of what’s truly happening here. Now typically what is happening is a blood
sugar instability problem. So is it hyperglycemia is a hypoglycemia. Sometimes it can be a combination of both. In many cases it can be a little bit of hyperglycemia,
but the main problem is, is hypoglycemia. And so some symptoms associated with is going
to be something like irritability, shakiness, dizziness, brain fog and fatigue. Okay, so like I said, if you just feel like
your brain literally just isn’t even activated and then you go and have some carbs and you
feel great and energized is likely hypoglycemia. Now there’s a couple of things to consider
here too, because it’s not just a blood sugar pattern that we’re looking at here. Typically, this is associated with a chronic
fatigue issue, a adrenal dysfunction issue. It’s typically all wrapped up into this big
confusing ball that is causing you to not get good results while on the ketogenic diet. So what I find with patients is that if they
start intermittent fasting and they start getting hypoglycemic patterns, it’s typically
related to a chronic fatigue issue and dysfunction issue. If they’re starting the ketogenic diet, it’s
the same thing. So there’s a couple of things that you can
do to combat this. Okay? Now, one of the things that we can do is we
can add in some B vitamins. These B vitamins are going to really help
us combat stress. It’s going to be very beneficial during this
time. So add in those B vitamins. The other thing that you can do is add an
adaptogenic herbs, adaptogenic herbs like ashwagandha, Arolio, Rhodiola, those help
as well. It’s not only going to help with adrenal function,
but it also is going to help combat stress and it’s going to help with those hypoglycemic
patterns that you’re facing. I’ve seen this work time and time again with
patients who are having a problem with intermittent fasting and ketogenic diet and getting these
symptoms right here and getting that, you know, just that overall energy instability. The other thing that you can add in as electrolytes,
typically potassium adding in that potassium, getting that in at a high level can really
help combat this issue as well. So of course you want to add in all the electrolytes,
you know the sodium, the magnesium, but potassium in particular I’ve seen to work very well
with this issue. So add this in and I’ll put links in the description
below to the stuff that we’re using clinically in order to help combat this issue. Let’s go ahead and talk about how much carbs
we need on a daily basis. Okay. Now we look at these standard ketogenic diet. We’re going to be looking at about 70% fat,
25% protein, and 5% carbohydrates. Okay? This is the standard keto diet. This just means that in general, this is what
most people can follow and do very well with. Now there’s a couple of things to take into
consideration. Okay, well you hear 50 grams or less. Sometimes that works for people. Sometimes it doesn’t. Now 50 grams or less as you’re, once again
your generalized standard ketogenic diet that people are following and getting good results
with, but some people who have like, you know, insulin resistance, people who have a hard
time getting in the state of ketosis, they got to drop it down to 20 grams of carbohydrates
or less. Okay? So take that into consideration there. Once again, we don’t want people to think
that like first of all, you know they’re not feeling well so they need to eat more carbs
and then of course we don’t want to just like be eating so many carbs that we’re not getting
any results with the ketogenic diet at all. And then of course we have to modify accordingly. Okay. When I say modify accordingly, it’s just because
based on you as an individual, your size, you’re a physical activity throughout the
day, all of these things are going to take into consideration as to how many carbs you
can have, right? I mean are you a healthy individual, are you
struggling with you know type two diabetes. All these things are taken into consideration
and typically finding like a good carb calculator for the ketogenic diet is going to really
help you narrow this down cause you have to take into consideration things like physical
activity. I can tell you that when I’m training for
like a Spartan race, no doubt I can go and consume between 70 and 90 grams of carbohydrates
per day, have no problem staying in the state of ketosis. And so we have to really modify accordingly. And of course just you know, understand what
our body needs. Now let’s go ahead and talk about when the
eat your carbs. Well in the ketogenic diet because it’s like
I said, this is a burning question that a lot of people have. So do you have them all in the morning? Now the thing is is that a lot of people will
talk about having all your carbs in the morning cause the idea is you’re going to load up
and then you just burn them off throughout the day. Well that’s really not how it works and it’s
not a really a good idea. There’s a couple of reasons it’s not a good
idea. So first of all, putting all those carbs in
the morning can activate your parasympathetic nervous system, make you a little bit tired,
make you a little bit groggy. The other problem with it is that when you
put all those carbs in the morning and you spike your insulin, you’re spiking your insulin
at the same time that your cortisol is typically peak. Now your cortisol is going to peak, it’s going
to wake you up in the morning. When you combine cortisol and insulin together,
it’s really a good combination to go in store fat. And that’s not something we’re trying to do
at this point. So that’s another reason that we don’t want
to put them all in the morning as well. And so I typically tell people, you know,
don’t focus on putting your carbs in the morning. As a matter of fact, if you’re doing intermittent
fasting, you’re skipping breakfast and this isn’t even a concern for you. Many people following the ketogenic diet are
doing intermittent fasting as well. So I wouldn’t put them all in the morning. I think that’s a really bad time to do it. Now the next thing here is around physical
activity. And this is a great thing. Now there’s something called targeted Kito
where you’re pretty much going and adding in some more carbohydrates, specifically around
your workouts. I’m a big fan of this. So if you’re trying to, you know, put on muscle,
if you’re someone who is trying to you know, do long distance running, you’re training
for our particular race or something like that, you may need more carbohydrates. Putting them right around your physical activity
is not only going to help you feel energized throughout your workouts, but also what is
going to do is really just give you the fuel that is necessary. So putting your carbs right around physical
activity is a great thing. Now the other thing too is we’re going to
talk about putting them in the afternoon. A lot of people will peak their physical activity
sometime around afternoon. If that’s you, that’s a great time to go and
add in those carbohydrates. Okay? But here’s the thing. Now, if you’re gonna put them in afternoon,
if you’re gonna put them in nighttime, there’s something that we want to consider here. Putting them in throughout the afternoon and
nighttime, just kind of sprinkling them through that time is going to be a great way to go
about this. Okay. Specifically. If you’re somebody who’s getting in problems
with insomnia at night, let’s say you start following the ketogenic diet. I’ve had multiple patients have this problem. They report back to me, Hey, I love the ketogenic
diet but I can’t sleep at night. It’s keeping me up and so if you’re someone
who is having this issue, what you can do is add in the carbs at nighttime it’ll help
with insomnia, so the best time to go and add your carbs in are going to be around physical
activity sprinkled in throughout the afternoon when typical physical activity peaks for people
like let’s say you have a very physically active job, so around the afternoon and then
of course nighttime as well. It’s going to help combat problems with insomnia
but also just kind of putting them throughout the day and not trying to pile them all in
in the morning is going to be your best bet. Let me know in the comments section below
when you put in your carbs, give this video a thumbs up and also be sure to check this
video out. That’s going to teach you everything you need
to know about the ketogenic diet. You’re following the ketogenic diet going
into the state of ketosis. We’re burning fat for energy, and they are
a very good quality energy source for our body.

44 thoughts on “Ketosis: When To Eat Carbs- Ketogenic Diet | Dr. Nick Z.

  1. Please do a video on the role of the endocannabinoid system on insulin sensitivity and pancreatic inflammation. There seems to be a connection. Clin Hemorheol Microcirc. 2016;64(4):655-662. doi: 10.3233/CH-168021.
    Experimental cannabidiol treatment reduces early pancreatic inflammation in type 1 diabetes.
    Lehmann C1,2,3,4, Fisher NB5, Tugwell B6, Szczesniak A2, Kelly M2, Zhou J1,3.
    Author information
    Destruction of the insulin-producing beta cells in type 1 diabetes (T1D) is induced by invasion of immune cells causing pancreatic inflammation. Cannabidiol (CBD), a phytocannabinoid, derived from the plant, Cannabis sativa, was shown to lower the incidence of diabetes in non-obese diabetic (NOD) mice, an animal model of spontaneous T1D development.

    The goal of this study was to investigate the impact of experimental CBD treatment on early pancreatic inflammation in T1D by intravital microscopy (IVM) in NOD mice.

    Seven-week-old female NOD mice were prophylactically administered daily 5 mg/kg CBD or control vehicle i.p. five times weekly for ten weeks. Animals underwent IVM following confirmation of T1D diagnosis by blood glucose testing. Leukocyte activation and functional capillary density (FCD) were quantified via IVM.

    CBD-treated NOD mice developed T1D later and showed significantly reduced leukocyte activation and increased FCD in the pancreatic microcirculation.

    Experimental CBD treatment reduced markers of inflammation in the microcirculation of the pancreas studied by intravital microscopy.

    Type 1 diabetes; adhesion molecules; cytokines; functional capillary density; inflammation; intravital microscopy; leukocyte adherence

    Robert says:
    I am a 53 year old Type 1 diabetic who began using CBD oil 2 weeks ago. The results are nothing short of amazing! CBD has changed my life by effectively dealing with the inflammatory nature of type 1 diabetes. I feel so much less achy, my diabetic foot pain is gone, my appetite is more reasonable and my blood sugar levels are much easier to manage. I have been going to conventional doctors for years, none of whom have been able to help me in the slightest. CBD has done more to improve the quality of my life than anything I’ve ever experienced. I feel optimistic about my future for the first time in many years. Try it for yourself!!!!!

    My granddaughter (12) is also type 1 and since she’s using cannabis oil, she is a different person. Blood sugar levels beautiful, use less insulin, practice hard, eat less carbs etc. I know and believe that there is a cure for type 1.

    MARCH 31, 2018 AT 4:02 PM REPLY

    Crystal says:
    I’m so happy just reading this has made me feel so much better. I’m just starting to use the cannabis oil today and I’m so hopeful now. I struggle with type 1 diabetes and it’s almost killing me. My pharmacist told me about the cannabis oil and how is it cured his wife. I’m so excited can’t wait to start feeling better and having no pTHOUGHTS ON “DIABETES AND CBD OR HOW TO USE CBD FOR DIABETES”

    JANUARY 13, 2018 AT 4:28 AM REPLY

    Meghan Haigler says:
    This is so reassuring! Thank you for your insight. My boyfriend has type 1 for 3 years now and I have been researching into cannabis and type 1 for some time but this has been the most relatively helpful forum.

  2. Thanks a lot Dr I tough eating carb in the morning was a good idea but I get tired.. and didn’t know why.. this is really helpful for me like you said every1 is different 👌🏾

  3. Right Nick always on the money easy for me just don’t eat anything except meat 🥩 greens 🥬 Happy new year 🎊🎈🎆 to you and family

  4. Hi Dr.Nick. I'm new to your channel and love your content. I have diabetes type 2 and on low carb diet. And I often do not eat breakfast. Now I don't have to feel bad. I eat whole wheat bread with a about 80% vedgetables 10% carb 10% protein. It have helped me a lot with my health and lowered my bloodsugar. I have tried to not to take insulin for about 2 weeks now, and my bloodsugar seem to be stable at 6-7 mmol. Thanks for all the info.

  5. Thank you do much Dr.Z
    This is what I do being physically in the winter here in Canada it's not very easy so I don't go to gym i walk it us hard to walk in winter
    I I wish the few would addressed what kind of carbs that you have selected for these times for me doctors eat prickly what I do I eat berries in the evening I feel so Good by eating berries and it helps me to sleep better
    Not strawberry but all the others
    Thumbs up for this video

  6. I discovered that carb is not that evil, it actually fixes my headaches and digestion problems. Everybody is different.

  7. The best thing on your list is "Listen to your body". It's interesting, I have been doing pretty much what you said having absolutely no idea whether it was right or wrong because, well, I've been listening to my body for 70 years and it's always worked out well for me. I'm not really on the keto diet but I use a modified version to maintain. Also, wanted to mention my favorite sleep aid. I take a half a piece of sliced sourdough put on a little butter and then a tablespoon of peanut butter making a finger sandwich. Boom! I go right to sleep. Why people poison themselves with prescription drugs, except in complex situations, is beyond me.

  8. I am 6'2" and on the Keto Diet I went from 195 to 148 in six months. That is too light for me. So, I've begun to add some carbs recently. On the diet my diabetes A1c dropped from 5.8 to 5.3. So, I'm hoping, while on added carbs, to keep it at around 5.6. Thanks, Doc.

  9. My Doctor gave me instructions to have at least 100 gm carbs a day. They also discourage me from fasting over 36 hours at a time.

  10. I truly master the Keto diet now doing omad along with it.

    Listen to Nick on herbs supplements he is right on point.

    I do all this it makes a Big difference.

    Thx Nick you are a great guy.

    The funniest thing is that you do not need to do no2 toilet duties as much😂👍

    You are just temporarily getting a kick from carbs since you are addicted to them.

    I truly broke my carb and sugar addiction for weeks feel awesome.

  11. More carbs Than 50g when doing more physical activity eat them around training time. Got it.

    Currently doing omad so eating them at once. And Every other day fast without food is tried out today.

  12. Dr. Z, are you going jump on the Ketogenic Diet bandwagon too🙄! I recently unsubscribed from another doctor because that's all he talked about! It's great for some, but nothing I would consider for me personally!

  13. You people need to stop demonizing carbs , just eat equal portions and 3 meals a day and get yours ases up and do something, perhaps run 3 or 4 times a week for a list 10 minutes or go to the gym a list 3 times a week and dont eat anything after 7 PM

  14. Doc, me my rice carbo is one cup twice a day, after 6 p.m no more food store in my body that is why I'd maintain it, in every meal I only got 1 piece of dish, that's all, then good liquids that are necessary like water,. then my body system what I actually feel is completely normal,. I really have my ways a lot to share but to make it short all that I have express above is strictly followed,.😁💪💪👍👍

  15. I find this confusing: one does not even need carbohydrates. Seems pandering to focus so specifically on Carbohydrates – as to be added. For myself the only carbohydrates I have during the day are what are in the foods I eat. Foods I eat are the low carb – low sugar – low starch foods. So guess I am strict KETO. Hmmmmm …

  16. There are many people who might do better with a south beach diet. That diet cuts both saturated fats and carbohydrates although it decreases carbohydrates less than a typical keto or low carb diet. If you have issues with small dense LDL as I do I think you do better with the south beach diet or something resembling it.

  17. There's a great deal of misinformation in circulation that claims going keto implies the total elimination of carbs. In truth, keto is about choosing one's carbs wisely. Now, thanks to you, Dr. Zyrowski, I can work on my timing, as well!

  18. Hi thanks for your highly educative videos. Been on Ketone diet for 7 months and I have lost 20 kgs. My waist line has dropped from 4 sizes from 38inches. All that is fine but the challenge is my face seem to shrink too fast before I see any appreciable change in my belly. It appears the First place to shrink is my face and the last my belly and vice versa, Any ideas how to fix this ( Height-5.78FT; 52YRS MALE)

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