How To Gain Weight With Healthy Keto While Maintaining Muscle (Tips On Gaining Weight)


how to gain weight with healthy keto
while maintaining muscle mass while the
vast majority of people go into keto and
intermittent fasting because they want
to lose weight there are also people who
are thin and yet have insulin resistance
or diabetes or there are also those
people who would like to gain weight but
they don’t want to eat a bunch of sugar
and carbs and grains and junk food so if
you have trouble gaining weight what do
you do that’s today’s topic and we’re
gonna cover all the angles you know
exactly how it works coming right up I’m
doctor Ekberg I’m a holistic doctor and
a former Olympic decathlete and if you
want to truly master health by
understanding how the body really works
make sure you subscribe and hit that
notification bell so that you don’t miss
anything
the vast majority of advice about keto
and intermittent fasting is aimed at
people who are trying to lose weight
reverse diabetes or insulin resistance
so just a quick recap that with those
people the people who are overweight and
insulin resistance whether it’s
full-blown diabetes or not they are
trying to reduce insulin they’re trying
to reduce the stress hormone cortisol
they’re trying to increase growth
hormone they’re trying to reduce
calories and they’re trying to reduce
carbs so that’s the standard advice and
today we’re going to talk about a couple
of other cases where someone is either
under weight or they just don’t want to
lose any more but there’s still insulin
resistant they still have diabetes or
they need to reverse their insulin
levels and we also have people who are
underweight but insulin sensitive they
eat no matter what they eat it seems
like they just can’t gain weight so if
they’re underweight an insulin resistant
the only change is that
they’re gonna try to increase the
calories okay all the other steps are
going to be identical you still want to
reduce insulin you still want to reduce
cortisol you still want to increase
growth hormone and you still want to cut
carbs and when we say increase calories
and reduce calories the thing is that
with keto and intermittent fasting
you’re not trying to count calories or
reduce calories it just ends up that you
eat less because you end up being full
as you’re burning the fat off the body
you’ll get less hungry or satiated
longer you can go longer between meals
and you eat less so that can be a
problem when someone’s trying to gain
weight because the mechanism is still
there that they’re not as hungry so
these people are gonna have to try to
eat more and we’ll talk about that so
that’s really the only difference
someone who is underweight and insulin
sensitive they’re not trying to reduce
insulin resistance they’re just not
wanting to eat junk so that they develop
problems over time and raise insulin
resistance so their insulin they’re
trying to keep it about the same they
don’t want to increase it they don’t
need to decrease it they still don’t
want to have more cortisol cortisol
should be kept at a at a minimum or
normal what is appropriate for a normal
healthy balanced life so they don’t want
to start doing things to increase
cortisol just to become more insulin
resistant cortisol is destructive and it
is muscle wasting it’s protein wasting
so all of these people we are assuming
that obviously they want to maintain
their muscle they’re either trying to
lose weight by losing fat or they’re
trying to gain weight by gaining muscle
maybe a little fat as well growth
hormone everybody wants to increase
because that’s how you build muscle
growth hormone is the hormone that
builds muscle and these people also are
going to have to want to increase their
calories as much as possible so these
people can increase carbs or maybe stay
the same depending on where they are
they don’t want to start loading up on
carbs and especially they don’t want to
start eating a bunch of junk carbs like
processed carbs sugar grain etc they can
eat some some beans and some starchy
vegetables like sweet potato potato
various different tubers but they still
want to keep their carbs in check
because even though they’re very insulin
sensitive they don’t want to become
insulin resistance so they can tolerate
a good bit more carbs but you don’t want
to go overboard obviously before we go
further though I just want everyone to
really take some time and reflect on why
are they trying to gain weight are you
really too skinny or are people just
telling you that or are you comparing
yourself to an impossible ideal what is
normal okay when I was competing in
Decathlon I typically was about two
hundred to two hundred and five pounds
my body fat was extremely low today my
body fat is probably around 10% when I
was competing it was around three to
four percent and I am 6 foot 3 and today
my comfortable body weight is 180 to 185
in pounds 4 kilograms you divide that by
2.2 but that’s where I’m comfortable and
yet most people would probably tell me
that I am too skinny or if they compare
themselves to me they say oh I wouldn’t
want to be that skinny well that’s
normal for me that’s what my body likes
to be so don’t compare yourself to
supermodels or bodybuilders or some
contrived ideal really be honest and
figure out what is that normal place
your body there are also some
circumstances where the body may just
not be quite healthy enough to gain
weight because there’s a lot of it’s a
lot of work for the body to build new
tissues maybe the body is really busy
just repairing after a disease so people
who have had cancer or chemo they
shouldn’t be in a hurry to gain weight
they should still eat healthy but they
should sort of go very very slow and
allow the body to do things at its own
pace it’s sort of like growing grass
that grass is going to grow at the rate
that grass is supposed to grow you can’t
you can’t force it you got to be patient
let’s talk about calories again we don’t
necessarily typically emphasize calories
too much everyone else does but calories
is usually not where it’s at however if
you want to gain weight and you are
following a low-carb diet so that your
hunger is reduced you want to start
counting calories and make sure that you
get a lot of them because you have to be
at a calorie surplus and your body’s
setpoint is going to work against you in
this case just like overweight people
they lose the weight and their body will
often try to get them back up to the
setpoint
the same thing holds true for you if
you’re thin and you try to gain weight
your body is going to try to get back
down to that setpoint so again make sure
that you really want to change your
weight or need to change your weight
before you start forcing that setpoint
away because it might be if you’re
successful it might be harder to get
back if you change your mind but you
need a calorie surplus you need to eat a
lot of food and your body will
compensate by raising its metabolism so
if you figure that you’re burning 2,500
calories and you increase your ingestion
your consumption to 3,000 your body
might just
raise its basic metabolic rate to 3,000
and you have to go for 3,500 everyone’s
different figure out how it works for
you but realize you have to be eating
more calories than your body burns it’s
not enough to ingest the calories you
also have to be able to digest and
absorb them and here again you can put
the stuff into your body but if you
don’t have the right balance between
insulin and cortisol and growth hormone
then your body is not going to know what
to do with it you need the growth
hormone to make new tissue you need some
insulin to store the fuel to help the
fuel both insulin and growth hormone are
anabolic hormone they’re building
hormone cortisol is a catabolic it’s a
breakdown hormone so if you want to gain
weight you want to increase growth
hormone you want to decrease cortisol
limit cortisol and it seems like you
would want some more insulin but if you
are insulin resistant then obviously
we’re still in the process of reducing
insulin so therefore we have to kind of
still manage insulin with a low carb
diet so if you have digestive issues or
if you’re stressed then your digestion
may not work the way it’s supposed to
and you may not be able to utilize all
of that fuel so sugar is very very
easily absorbed that’s why people even
when they’re unhealthy they’re still
gonna absorb all the carbs but that’s
not going to help us because we want to
reduce insulin so when you eat fat and
protein your digestion has to be in
tip-top shape it has to be functioning
at a high level in order for you to
absorb these foods otherwise they’ll
just go straight through you a lot of
people are eating plenty of protein but
they’re still protein deficient they’re
deficient in certain amino acids because
they don’t break them down and absorb
them properly so what you can do to help
you there are digestive enzymes there’s
a lot of them on the market talk to some
people who
or who can counsel you in my office we
muscle test and we evaluate each case
individually depending on on the person
but digestive enzymes can be very very
helpful especially because after age 40
we reduce we lose the ability our
production of digestive enzymes tend to
go down and the older we get the less
enzymes we make we also need a
functioning gall bladder or a good liver
output to digest fat so if you don’t if
you have some gall bladder problems or
if you have trouble digesting fats you
want to maybe supplement with some bile
salts or some lecithin or some choline
you want to have some emulsifiers to
break down that fat and almost all the
talk all the advice about how to handle
these issues in nutrition circles are
about how many calories what macros what
sort of nutrients what sort of foods but
hardly anybody ever talks about what is
it in the body that is able to digest
and utilize that food so the nervous
system your digestion does not function
without your nervous system so the
healthier your brain is the better your
digestion works and vice versa because
the gut also affects the brain but if
you have a healthy brain you can digest
things a whole lot better a lot of
stress interferes with the brain’s
ability to digest food stress shuts off
the brain stress shuts off digestion so
stress is the same as the sympathetic or
the fight/flight it produces cortisol
and the parasympathetic is your feed
breed it’s your relaxation response and
your digestive system your ability to
produce digestive enzymes your ability
to absorb food your ability to build
things out of food your anabolic
function is
entirely 100% dependent on how well is
that parasympathetic nervous system
working how well is that feed breed
system working and if this one is taking
a backseat to this sympathetic to the
fight flight then you are never going to
have a digestive system that fires on
all cylinders stress reduction is
critical and we want to understand again
everyone’s talking about how the food
should be how the nutrients should be
but if you don’t absorb it if you don’t
have a healthy brain if you don’t have a
healthy gut then it doesn’t really
matter so much what you eat it’s still
important but we can’t just look at one
side we want to remember that the body
has chemical components chemical aspects
it has structural mechanical aspects and
it has emotional aspects and holistic
health is about finding the balance on
all of those so the first two have to do
with the chemical component these are
more of the standard advice as far as
what to eat the macros etc first of all
you have to eat more and like we said on
keto you’re less hungry with
intermittent fasting you’re less hungry
so you have to make yourself eat you
want to count the calories to make sure
that you’re getting enough and that
you’re getting more than you think you
need and you don’t want to increase
carbs you don’t want to increase protein
so that leaves fat correct fat is the
type of food that’s the macro that you
increase if you are insulin resistant
then you want to keep your carbs very
very low your body has if your insulin
resistance you have a very poor
carbohydrate tolerance and you probably
want to keep them under 30 grams per day
under 30 grams of net carbs again if you
want to be in ketosis you need to
measure the ketones so that you know if
you’re actually in if you are very
insulin sensitive if you’re just skinny
and you can’t put on weight but you’ve
done the test
your blood Sugar’s low your a1c is low
your fasting insulin is low then you
probably want to increase your carb some
you can probably get up to 50 to 70
grams a day maybe even up to a hundred
you probably don’t need to be in ketosis
all the time I think there’s benefits to
being ketosis but I don’t think you have
to force yourself to be there constantly
I think you can go one week around 50
and another week maybe 70 to 80 or even
a hundred again this is going to depend
on your age your fitness level your
physical activity and your level of
insulin sensitivity so monitor these
things so that you can see if anything
changes you don’t want to go in the
direction that you don’t like number two
intermittent fasting if you are insulin
resistant I suggest that you still keep
about an 18-6
to a 16-8 feeding pattern meaning that
if you do a 16-8 that you eat all your
meals during an eight-hour period which
leaves you 16 hours of fasting why would
we do that
because the most powerful factor in
reversing insulin resistance is the
fasting period the time where you are
eating zero carbohydrates where you’re
not stimulating insulin at all because
you have to eat a lot you might want to
go to an eight hour feeding window
because in eight hours you can easily
put two meals you might even be able to
put three meals because if you need to
eat a lot of calories then you’re going
to need some time to do it if you’re
shorten that window too much where
people try to do oh man it is very very
difficult to get enough food into that
one meal or that one feeding period if
your insulin sensitive I still suggest
that you do a little bit of intermittent
fasting in that you give your body a
rest between meals because it is very
very healthy it allows for your
digestion to
hover it allows for you to not become
insulin-resistant you might even on some
days do like a 12:12 feeding pattern if
you want to try to get a lot of food in
then go 18 6 16 8 or maybe even 12 12
someone whose insulin sensitive it the
only reason that you would want to do Oh
mad one meal a day or a longer fast is
to start try to get the benefits of a
toffee gee but you can’t do that very
often because if you go long without
food then your body is going to lose
that weight for those who are insulin
resistant but trying to increase their
calories if you have a hard time getting
enough calories getting enough fat in
then feel free to still do a bulletproof
coffee in the morning feel free to have
a few fat bombs or some keto snacks with
that bulletproof coffee even if that is
outside of your feeding window if you
wake up in the morning and it’s still
not your feeding window you could still
have that bulletproof coffee because it
has a minimal impact on insulin yes it
is breaking the fast but what we’re
talking about is reversing insulin and
pure fat has an almost zero impact on
insulin next way to talk about the
structural mechanical aspect of this so
yes exercise has a metabolic function it
still has a hormonal impact and a
chemical impact but it also has a brain
impact and we want to have the exercise
is going to help the brain get more
activated an activated brain is going to
help inhibit the stress response which
is going to make your digestion and your
sleep and your recovery and your healing
work better the specific type of
exercise that you want to do is your not
exercising to burn calories obviously
because you’re trying to get more
calories you’re trying to burn less
that’s the whole problem you want to
gain weight but you also want to give
the
a reason to build some more muscle you
have to load up the muscle you have to
challenge the muscles in order to give
the body a reason to make more of them
so when you do weight and you probably
want to do that two or three times a
week you want to do few reps and high
weights why because you want to
challenge the muscles you want to if you
load them up if you have heavy heavy
weights and you push the muscles to
where they fail but you don’t keep it up
very long you do just a few reps now you
are spiking growth hormone you’re
challenging the body you’re telling it
hey you know I put a lot of pressure on
you
you’d better build some muscles so you
can handle this better next time because
I’m gonna do this again and you better
be prepared so build some more muscles
and for that reason you also want to
avoid any long-term strenuous exercise
you don’t want to do any anaerobic you
don’t want to do any I heart rate
activity for an extended period of time
because that will trigger cortisol which
is muscle wasting it is virtually
impossible to build muscle while you are
exercising and doing like long-distance
running just look at the bodies of
long-distance runners how much bulk
muscle do they have not much that’s a
clue you do want to do some hit if
you’re healthy enough to do it high
intensity animal training will spike
growth hormone the duration is so short
that even though it’s a high cortisol
activity the duration is so short
you only secrete a tiny little bit and
the secretion of growth hormone far
outweighs the detriment from the
cortisol but you want to keep it to a
few minutes you do a warm-up you get all
of your high-intensity stuff in in a 2
to 3 to 4 minute period you only do that
twice a week so the total hit for a week
there’s only a few minutes altogether
you can also do aerobic exercise but
make sure that it is truly aerobic and
not anaerobic it’s not wear you out you
should not be fatigued afterwards so I
would basically say keep it to walking
and don’t try to power walk don’t try to
walk fast just go for a stroll and yes
you will burn some extra calories so you
have to eat even more to compensate for
that and number four
that is the third side of the triangle
the emotional part emotional stress can
be devastating it increases cortisol it
interferes with digestion it interferes
with growth hormone it shuts down your
parasympathetic nervous system so to
reduce stress we want to relax we want
to do breathing exercises we want to do
meditation just try a few find one that
you like and do it on a regular basis
it’s like a muscle that you’re building
it’s not just for the few minutes that
you’re listening and relaxing it’s a
skill it’s a pattern that you program
into your nervous system and the better
you get at chillin the better you’ll be
able to resist to handle stress in the
future another technique is called
emotional freedom technique known as
tapping that’s a very powerful way to
interrupt a stress pattern it’s a very
very neurologically based mechanism
tapping is a pattern interrupt and if
you combine that with retrieving
emotions then you can interrupt those
you can develop new emotional habits if
you enjoyed this video I think you’re
going to love that one
thank you so much for watching and I’ll
see you next time




Comments
  1. Thanks Dr. Ekberg! This was exactly what I was looking to address. I've lost a lot of weight, and now I want to build muscle mass, without gaining weight for throwing off my Intermittent Fasting.

  2. If you don't want to gain weight this is video is great to learn what not to do. What are your health goals?
    Learn more about Keto & Intermittent Fasting https://www.youtube.com/watch?v=ykPdkd5ALGc&list=PLpTTF6wMDLR6589-_IGStaHxj6a-BP8iY

  3. Man, I battle with this. Wanne do:

    1) at least 14hours IF and not overeat/snack (like I did for 5 decades and became prediabetic),
    2) only 50g carbs a day, (I enjoy my diet, don't wanne have more)

    but:
    3) wanne gain weight,
    4) need more energy.
    5) I don't wanne overdo fats.

    My thyroid is low normal
    I am still too close to borderline prediabetic.

    Show me the genius that can balance this!

  4. This video was perfect for me. I’m one of the few keto dudes that’s not over weight. I did it to get off blood pressure meds. Im meds free and feel great at 54 years old. But i think i had some muscle waisting in my legs before I started the keto a year ago. I’m in great shape but my legs are to thin. I started doing squats, but easy does it because I don’t want to injure myself. Kinda tricky. Thanks so much for this info. It seems near all keto teachings are for weight loss. This was great.

  5. I also mix heavy cream with a low sugar protein drink like Muscle Milk or Ensure Max Protein…..A 1/2 cup of heavy cream has no carbs and 400 calories. Mix it with a 1/2 cup of a protein shake and you have a high calorie drink that tastes better than ANY shake you can buy! I drink 2 per day for an easy 800 plus calories. This is a nice boost if you work out with weights. When I went modified Keto,,,I lost 12 pounds. The heavy cream gave me 5 of it back in a few weeks without eating carbs. If you lift,,,this is an easy solution to the calorie deficit a low carb diet creates. 💪

  6. Heavy Cream makes coffee taste incredible and is super high in calories. A quicker alternative to BP coffee. A tablespoon of heavy whipping cream has 60 calories! I pour it in heavy…it tastes incredible

  7. Another wonderful video Dr Ekberg! I am 5'7 and skinny all my life, 108 lbs I'm doing keto and IF for all the health benefits. Thank you for all the tips! God bless you 🙏

  8. Doctor Sten, everytime I watch your videos I get so hyped to applaud you for the great work you are doing, but this time I can't help but write a comment for you, thank you so much for your effort and knowledge 💐

    This is an amazing video, please do some more for us folks who are trying to gain weight while being insulin sensitive 🙏🏻, no body talks about this like you did in the video, keep it coming please 😊

    Thank you so much indeed 👍

  9. I think also fermented foods and drinks, and sprouted grains, legumes and seeds help with digestion, since they are enzyme rich and make vitamins and minerals more bioavailable, I've been on milk Kefir for a week now and I feel so much more energetic even though my diet is the same and I eat the same amount of food (if not less🤔) , so certainly my digestion and absorption improved, and my microbiome is being enhanced as well.

  10. Thank you so much for this video full of great content! I love that you are a former athlete and that you are a holistic doctor, great combination. I know that I’m on the right path and you’ve given me great tips here to reach my goal.

    **Could you do a video on doing HIIT for those who have balance issues? I deal with poor balance due to an old traumatic brain injury, but I would really love to do HIIT exercises.**

  11. Thanks so much Dr. Ekberg. This is the only Keto video I've seen that meets my needs exactly!
    I'm 62 and like most people my age I am insulin resistant but also have difficulty maintaining my body weight (5'9" and 140 lbs.) . 

    After a year on Keto I've adopted a program through trial and error that includes many of your recommendations. Insulin resistance is bad of course but so is the loss of lean body mass and becoming frail in our senior years. Perhaps you could do a video on sarcopenia at some point?

  12. As a T1D who has struggled with weight gain for years, I am extremely grateful for this breakdown. You make this stuff make sense! Thank you.

  13. I'm very happy for this video; thank you Dr. Ekberg and God bless you.
    I NEED to know what I should do to regain the weight I had before I started my low-carb medium-fat diet. I'm 5' 4" tall and was 115 lbs before I started my diet, so obviously I had no weight to lose.
    Six months into the diet I went down to 97 lbs which was a lot of weight for an already slender person to lose. I got extremely skinny, but within 8 months I was able to stopped the Glucophage pills that I had been taking for the past 18 years.
    The ONLY aim of my diet was to be medication FREE, and that I've accomplished, thank God! I'm now struggling to regain my original weight with my healthy eating habits; I've always had difficulty putting on weight.

  14. Thank you!
    I am way underweight with what was thought by my doctor as IR, because my A1c was 6.3
    I was doing a low carb/Keto diet for IR, with IF but of course I still lost 5 precious Kgs, going fom my ideal weight 48/49 kgs to 43kgs.
    People looking think I am anorexic!

    Something was WRONG. People with IR are, in most cases, overweight!

    I INSISTED on checking my Fasting Insuline rate, (she did not want to) it came 1.9 way lower than the normal 2.7 I should produce.
    My doctor now says I may have been a Diabetic type1 all along but since my A1c was high she assumed I have IR. 🙄
    (She was recommended as the best doctor in my area🤦🏻‍♀️ I dread going to a more ignorant doctor😰)

    Due to pancreatic begnin tumor years ago, I underwent a surgery, and lived on half a pancreas for years, which make sense why my Insuline is low!
    My body is working with half the Beta cells I should have, thus low Insuline, high A1c, and losing weight which I need to gain back, in a HEALTHY way.
    Your video is helping me deal and know what I need to do, because I really cannot rely on my Doctor, she always tells me eat carbs! 🙄

    Thank you Doctor Ekberg🙏🏻, you are a life saver. If I can like multiple times I would have done so.

  15. When will you stop answering my questions? 😊💜 I've been looking for this. Like you said, most who go into keto wanted to lose weight.
    I, on the other hand, do not want to lose weight but want to be healthier.
    After being on keto for almost 3 months I really want to gain a bit more (I'm 5'3", and down to 112lbs).

  16. Nobody can explain the way you do, nobody.
    People tell me I'm skinny but my body mass index is 20.1 and I feel better than ever. So, a just don't pay attention to their comments.
    I've been following your advice and since then my body works great. No drugs, no depression, only health.
    Thanks a lot Dr. Ekberg.

  17. No one ever taught about keto for the underweight until today! No one speaks about Graves disease either! Many Asians are inflicted by Graves not Hashimoto. Hope you can address that in your future video. Dr Ekberg, you have been a blessing.

  18. I am still trying to understand the “feeding window”. For example if I am doing a 18/6 IF can I eat in between my two meals? I eat nuts – pecans or walnuts, a Tsp of yogurt and berries or matcha tea made with 150 ml of almond milk.

  19. Nothing new. You did it again. No wonder your videos are always the best. Believe it or not my friend is a diabetic since 1998 and finally he realized that it is the time to make a move towards a healthy life. I been telling him to start with LCHF diet for a healthy start. Transfer your words to him and ask him to follow you. But I was always concerned about his weight.He looks very skinny and unhealthy, at least to me. Just because I lost around 65 lb in about six months around two and half years ago by doing keto, I thought he is going to loose unnecessary weights.I was just ready to send you an email and ask you that how can he manage this situation. All of the sudden you made this video. Did you read my mind 😊. I really appreciate your hard work and God know how many people are benefiting this information. How easy you can make us to be more intelligent about our health. Thank you doctor.

  20. Hi doc, can you recommend a good keytone meter, hopefully without using strips? I know there are some where you need to blow in the actual meter. Thank you.

  21. Hello, I am new to your channel and thoroughly enjoying them, thank you ! Would a keto diet benefit someone who has fatty liver disease and had hepatitis A ?

  22. Hello Sten Ekberg,

    I enjoy your videoes a lot!

    Would you consider making a video about keto cycling (I have heard some people who claim that it might be beneficial to sometimes do keto and sometimes get some carbs. One of the benefits should be to be metabolic flexible, one should be that you could load carbs so you can kind of do both, – burn carbs for your cardio – and relatively easy change (automatically, you don't decide to do so, of course) to keton bodies. I suppose also avoid the negative effects of a long time keto (if there is any such thing. I have heard people claiming that, but I can't find very long time studies (20 years or more, – hopefully even 40 years++) about long-time benefits and long-time problems of a keto-diet). Perhaps that could be another video. Are there any problems if you do keto-diet for many years? If so, which. And is it still worth it to do keto for people who are healthy now, have diabetes, have family with Alzheimer, etc. etc. Sometimes there might be negative effects that are still worth it, – or the other way around, negative effects that are worse than the postive effects you wanted. If you do the first suggestion (keto cycling) please do include a suggested protocol – how long, how do you combine it with I.F., how much and what kind of carbs when not on the keto-part etc.

    Best regards

    Thomas Lytje

  23. You always show the whole picture of the process. That is quite interesting and helpful. Not sure about the protein though. You say we shouldn't increase the intake, even if we try to gain weight, i. e. building muscle. Protein is the most important building material for that tissue, isn't it? So, how can the body build muscle, if it has only the same amount of protein as usual, for maintenance? What about the 1g protein per pound bodyweight rule? Too much for people with IR?

  24. This is fantastic information put all together so that it makes sense. At 76 years old I'm 5 foot 2 in. I got down to 105 lb and then I stopped weighing myself. It scared me because I thought my weight was going to continue to go down. I was tested for adrenal dysfunction and my cortisol was very low. Without any changes in my thyroid dosages, my lab tests were bouncing all over the place and my iron was low. I was also very nutrient deficient. I was doing strict standard Keto and was rarely hungry because I think my leptin and ghrelin were reversed.
    Now my blood glucose is usually in the upper 80s and low 90s but my ketones are between 2 and 3 in the early evening. I never check in the morning because I have the dawn effect.
    Through trial and error I have done many of the things that you suggest and I've managed to gain to 112 lb which I think is my perfect weight but I really need to build some muscle and I was just put on Fosamax for osteoporosis. I can tell my cortisol levels are much better and iron is improving and my thyroid is stabilizing. I've really worked on sleep and good keto.
    Thank you for all of the hours which I know you put into research so that you can teach us. It's very much appreciated.

  25. Even going for a daily 30 minute walk interferes with my recovery from heavy weight lifting. So I cut it out. Now I just lift 3 days a week and mow the yard once a week.

  26. Side question: i have been searching around for answer and was curious about your thoughts: I had Gastric Bypass about 9 months ago. On month two, i started Keto and have done really well. I have not cheated once and I am about 30 pounds from the top of my "ideal weight". I also included IF about a month ago and again, doing great with 16/8 cycle on a daily basis (I also started a 2.5 day very strict fast once a month). I have not had any major road blocks with my weight loss/per week. I feel fine. But I have been going full/healthy Keto for seven months now. Question is: should a do a carb cycle every once in a while? Seems like a long time to go without carbs. (I am talking about healthy carbs/not junkfood. For example a fruit day, etc.)

  27. Topic Request: How to do IF and not accidentally fall into Starvation Mode.
    I have multiple myeloma. Started Keto 8 months ago w/OMAD off and on. hgA1C is 5.1 now. 5'8" @ 130lbs down from 165lbs. Just finished a 60 hr fast and felt like a million bucks!!! I want to keep doing 3 day fast for autophagy & to feel fantastic more often. I have NO idea what my natural daily cal intake should be. I have lytic lesions so I'm not active. I'd like to know how to tell how much/often to eat on days I'm not fasting. I've been just going off when I get hungry.

  28. Dr Ekberg
    I have regularly been watching and taking notes from your highly informative videos on Keto Diets and various types of fastings. I am already on Keto discipline for almost 4 months and have seen considerable weight loss and almost a reversed Type 2 Diabetes. I am very interested in knowing if any of your videos address side effects of Keto- especially excess Urination in nights?

  29. Thanks again doc for a very in-depth and substantive video.. I was a TOFi, and this was my problem with the keto diet. I couldn't stop losing weight. I credit keto for curing my diabetes, but I've now added more carbs and changed my diet to LCHF to maintain my weight. I still try to do 18:6 IF, and exercise 20 minutes a day.

  30. Dr. Sten Ekberg, thanks very much for your great video. It's inspiring. Could you make a video on EFT tapping? I believe it will be helpful to many people.

  31. Dear Dr Sten Ekberg.
    I have a serious question..
    Keto diet limits just 20% of protein a day so as per my plan I cant eat more than 33 grams of protein a day atleast till I reach my goal.
    I am type 2 diabetic but now blood sugar is normal after I started Keto diet..

    My question is it safe to eat just 33 g of protein to maintain ketosis??
    thank in advance.

  32. This was my problem at one point. I lost 60 lbs and didn't want to lose any more. I was looking too thin. I found a good balance by fasting less and eating more fat to bring my weight up a bit. I now moderate fasting and fat intake to maintain weight. I don't find it hard to lose or gain weight on keto, but I have to adjust accordingly.

  33. It makes me so sad that eating disorder wards turn into feeding clinics forcing patients to eat 6 times a day. Its all junk food, high carb, sugary drinks, processed fats and refined grains and cheap food. Its all about gaining pounds per week rather than muscle. It is also deficient in health printing foods proven to help with mental health including depression. It seems so backwards

  34. You mention increasing carbs for some. But would it not be better to increase protein rather than carbs in order to build muscle?

  35. Brilliant, at last a video on gaining weight while on Keto👍. Since doing Keto I've had trouble gaining weight, I've always been around 83-85 kgs, which I've been comfortable at, but have dropped between 76-78kgs while on the Keto diet, I'm 1.825, I do 16-8 IMF which I enjoy and have no issues with insulin resistance only doing the Keto diet to be healthy.Will make some changes and see what happens.Thanks for sharing this video Dr Ekberg 👍

  36. Thanks a lot Dr. Ekberg. I've been waiting for this video and now we have it. I'm underweight with IR, I think. This video really helps me and reduces my stress. Thank you!

  37. Thank you for this video. I am a 72 year old man. I have trained with weights from the age of about 13 and presently work out every other day with weights. I was a Division I college athlete. At this stage of my life, it is very difficult to gain even one pound of muscle mass.

  38. I am awful as I pass others I think needs Keto. I want to be nice but just keep it in my brain. BMI 19 doing what you advised OMAD but morning Bulletproof w-o MCT give stomach rumbles. I eat noon and have fat bomb evenings @ 6:00.

  39. I lost weight to improve my insulin sensitivity yet I still found myself to have an a1c of 5.8 this year. I have a bmi of around 17. I don't have any huge belly fat. Since I started a low carb high fat diet I lost more weight. What should I do now

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