OMAD Keto vs OMAD Carbs (One Meal a Day Keto vs One Meal a Day Carbs)

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