When to Have a Cheat Meal on Keto
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i’m going to spare you the terrible pain of having to sit through me talking about biochemistry to ultimately give you the answer four weeks okay basically you should wait about four weeks before having a cheat meal if you’re starting out the ketogenic diet but there’s a lot of margin for error for that and if you can build an arsenal of knowledge which i’m going to share with you then you can know when it’s time to actually have a cheat meal because it might not be four weeks for you it might be six so i’ve got a series of questions that i’m going to ask at the end of this video that you can ask yourself to determine if you’re ready to have that first cheat meal on a ketogenic diet go ahead and hit that red subscribe button and then please do hit that bell icon to turn on notifications that way you never ever miss a beat you see our daily videos look this channel is all about biochemistry i’m going to keep it high level but understanding what’s going on is going to elevate you and well teach a man to fish versus give a man a fish if you want to go that way right so there’s two main goals that we’re trying to achieve with the ketogenic diet not benefits but metabolic goals the first one is actually getting into ketosis okay that’s very very important we’ve got to get into ketosis but the second and arguably more important goal is to become fat adapted that’s the longer term effect that comes from the ketogenic diet or your body is understanding how to utilize fats as a fuel source that’s a tremendously epic thing that we want okay so let’s break down what this looks like a little bit in the world of creating energy from food we have two very distinct pathways we have glycolysis which is where we take energy from carbohydrates and turn it into fuel and we have beta oxidation where we take energy from fat and turn it into fuel now they go through enzymatic reactions each within their own respective categories to ultimately provide us with energy glycolysis it gets turned into what is called acetyl coenzyme a beta oxidation breaking down fat also gets turned into acetyl coenzyme a it’s just two different pathways one using carbs one using fats what does this have to do with getting into ketosis well your body is going to have more of the enzymes to break down whatever you eat more of you see for lack of a better way of saying it the grass is greener where you water it so if you’re eating a lot of carbohydrates and you have a bunch of carbohydrates in your system your body gets really good and really efficient at breaking down carbs for energy if you don’t usually run on fats your portfolio so to speak of enzymes to break down fats is going to be pretty low meaning you’re not very good at it and it takes time to build that up now what we’re finding out with relatively recent bodies of evidence is that the body really thrives when it has a clear path to one fuel or the other so in other words either give your body carbs and let that be the predominant fuel source or give your body fats and let that be the predominant fuel source then you’re giving yourself the opportunity to develop what you need to be able to break those substances down into ultimate fuel acetyl coenzyme so when you’re first starting keto if you were to have a cheat meal in the beginning stages it would be hugely detrimental why because once again your body is trying to use fats and then all of a sudden you come in and you give it a bunch of carbs and it’s going to start wanting carbs again okay now there’s a reason why when you first start keto you crave carbs so much okay remember how i said when you first are starting keto you don’t have a whole lot of the fat burning enzymes in your system yet okay you just aren’t equipped with them yet your stock portfolio so to speak of enzymes is low in the fat burning category so all of a sudden you’ve deprived yourself of carbohydrates and you’re giving yourself a bunch of fats so you start craving carbohydrates because all of your enzymes are designed for that you don’t have the enzymes for fat so you crave carbohydrates you get the keto flu you get weak your performance goes down and you want to throw in the towel and give up well don’t give up and don’t have a cheat meal because a cheat meal is going to make it worse because that’s going to only fuel the fire to tell your body that yeah we need more carb enzymes and not those pesky fat enzymes so here’s the thing to remember and then we’ll get to the self questionnaire thing okay the two forms of creating energy from either glucose or fats are very antagonistic to one another okay so when we feed the glucose fire we actually suppress the fat fire and when we feed the fat fire we actually suppress the glucose fire so while we’re getting into ketosis we’re really feeding the fat fire and we’re slowly slowly slowly losing that ability to utilize glucose as efficiently which by the way explains why when you’re deep in a ketogenic diet after months or years a cheat meal now and then actually has very minimal effect because your body doesn’t even process most of those carbohydrates because it starts losing the ability to utilize them efficiently so you’re really not doing yourself much damage anyhow i digress a very very very big important thing to remember is that a cheat meal doesn’t have to be with carbs you can have a cheat meal inside this fat adaptation period again you can have a cheat meal within a couple of weeks of starting a ketogenic diet but it doesn’t have to be with a bunch of carbs have good keto treats have fat bombs have delicious things things that taste really good one of my favorite things that just absolutely feels like a cheat meal that never feels like it’s keto is eating cookie dough so there’s a link down below if you want to check out the cookie dough i’m talking about it’s a company called boo foods they make bars they make bites they do all kinds of stuff and they’re an awesome awesome company but the cookie dough is insanely good and it’s 100 keto friendly totally vegan formula as well this stuff is awesome got macadamia nut flavor they’ve got a chocolate flavor they’ve got a peanut butter flavor and you can just literally dig into it with a spoon and it’s going to be calorically dense enough where you’re going to get a cheat meal effect and restoring the metabolism but you’re also going to get the psychological effect of having a cheat meal so i just wanted to make sure i put that out there a cheat meal doesn’t always have to be with carbs okay if you want to have a cheat meal with carbs we need to continue the rest of the video and talk about how it’s going to happen but i did go ahead and put a link down below make sure you check out boo foods down below in the description so now the question is how long okay well if we look at the journal sports medicine they found that on average took about three to four weeks for athletes to start to regain their performance when they started a ketogenic diet which does imply that there’s a level of fat adaptation that’s occurring there but that’s in athletes okay one could argue that maybe it takes a lot more to get an athlete that adapted so maybe it’s not apples to apples well there’s another study that’s published in the journal metabolism this one’s fascinating so hopefully you really clue into this one okay 16 women put on a ketogenic diet after two weeks their leucine levels were high in the blood which means that their body was breaking down muscle okay not good after four weeks leucine levels were low their body wasn’t breaking down muscle anymore which tells us that after four weeks their body had become so adapted to the ketogenic diet it no longer was going crazy and burning muscle up it learned how to preserve it and start using fats which tells us four weeks is probably that number but it changes dramatically from person to person so here are three very very easy questions that you can ask yourself if you’re ready for a cheat meal number one can you go six hours without eating with no problem that’s a very good indicator six hours is kind of a magic number i found my own sort of anecdotal experience okay so what happens is if you have those uh lipolytic enzymes the ones that are good at breaking down fat your body is able to shift into fat burning mode from your stores a lot easier so you don’t get the hunger signals going to your brain whereas if you are not equipped with those lipolytic enzymes your body is going to send a signal to your brain saying feed me now feed me now so if you can go six hours without really having that much cravings there’s a good chance you’re fat adapted then number two do you crave carbs frequently it’s a little bit of a subjective question because if you put a doughnut in front of me every psychological part of me is going to want to still eat that donut so yes i still kind of crave them but are you really craving them do you feel like you need them for energy okay then number three is your cognitive performance significantly better than it was okay do you feel like your brain is on fire okay because ketones are an extra fuel for the brain and they support bdnf so they end up actually creating more ultimate brain and neuropathways so if you feel like your brain is operating better there’s a good chance that you’re ready for a cheat meal ready to have some carbohydrates okay now also remember like i mentioned earlier in this video cheat meals do not have to just be carbs you can have cheat meals inside that four week window before you’re fat adapted that are ketogenic have good keto treats keep yourself in keto but still be able to have a cheat meal so it solves the psychological hurdle that you’re dealing with there so as always keep it locked through my channel we’ll see you tomorrow
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Questions that will be answered within this video:
– How long does it take to get adapted to keto?
– Why should you wait until you’re fat adapted before having a cheat meat?
– How long after being on keto can you have your first cheat meal?