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More specifically, you want help with Cheat Meals on Keto will Hurt Your Health – FALSE!!?
sometimes there’s science out there that is literally put out there to try to scare people away from something to try to just fear monger everyone into making a change to follow their agenda and one of the things that I’ve been very very clear on with all of my videos is making sure that people know that no matter what you have to make your own educated decision I will never force someone in one way or the other so studies like this study that was published in the journal nutrients in 2019 just grind my gears significantly because they’re designed to scare people away from something and they’re not even backed up in fact there’s countless loopholes so this study was all about cheat meals basically saying that if you’re doing keto you’re erasing any opportunity for you to ever have glucose again because once you go keto you can never go back because your body can’t handle glucose anymore it made these massive claims off of just the ridiculous small data that they had small amount of participants small amount of time and referencing conflicting things so let’s break it all down because I don’t want you to be scared of cheat meals on the ketogenic diet hey I want to make sure you hit that red subscribe button then hit that little bell icon to turn on notifications so you know whenever I’m going live all right so ultimately what this study found they said that if you do one week of the ketogenic diet just one week that that’s enough time to make it so that when you do have glucose you trigger a bunch of damage to your arteries and that you trigger a bunch of inflammation and make yourself really unhealthy here’s what they did I’m gonna break down kind of the general basis of the study and then I’ll break down I guess poke some holes in it right so they had subjects go keto for one week and then they gave them an oral glucose test okay this oral oral glucose test it’s a tolerance test where they give them 75 grams of pure unadulterated glucose and they test their body’s resilience to it or how much it can tolerate it okay tolerant is a relative term right okay then the other thing they measured was something called EMPs EMPs are these small particles that are shed from vascular endothelial cells so basically little cells that are on the inside of our arteries right and they get shed these EMPs get shed in response to inflammation or in response to a big shot of glucose so like if someone’s diabetic and their glucose levels are constantly high they might have these EMPs elevated so they wanted to measure if someone goes on keto and then they have glucose does their body just get damaged and is having a reek throughout their body because they can’t handle it anymore well we’re gonna break it down we’re gonna evaluate this because there’s a lot of holes to be poked so first of all this study opened with a statement talking about how high fat has been linked with all kinds of glucose dysfunction in the past so this was a quote opportunity to see if a short-term high-fat diet could actually cause issues – so literally the study that they reference when they talk about this when they they reference a study when they open this study by talking about hey we’ve seen in the past that high fat is linked to XYZ so we’re doing XYZ study literally their own study that they referenced says that a lower calorie ketogenic diet reverses the high fat high carb obesity and glucose dysfunction they literally contradict themselves in the first opening statement of this research paper what this is ultimately saying is they’re confusing high fat and high carb with high fat low carb that’s not the same they’re grouping high fat together by saying that well a group that eats PI fats and high carbs is the same as a group that eats high fats and low carbs no not at all in fact they found literally in that same study that high fat lower carb as long as it was lower calorie induced ketosis and reversed the negative effects of high fat high carb so the whole point in me saying that is they already lose massive credibility or right at the beginning of the study and it’s clear what they’re trying to accomplish to debunk a low carb diet the other thing that we have to look at one week of a keto diet now I don’t know about you but if you can do one week of keto and get the results that you want and just be done with it then you’re probably a freak of nature because I don’t know about you but for me it took me months of doing keto before I actually felt like I was in a total and physiologically speaking there’s tons of data that shows in the beginning stages of the ketogenic diet weeks 1 2 3 all the way up to week 6 our body is under stress we know that you’re not giving us any information we don’t already know it’s hard to adapt Aikido at first because your cells are so used to being spoiled rotten with sugar and all of a sudden you’re taking the sugar away and you’re feeding it fats it’s going to take time to get used to that it’s like taking a toddler that is used to something and all of a sudden changing it up and he’s gonna throw a tantrum for a little bit right it’s the way it works our bodies are adapting so it first it’s just a terrible time you can’t put someone on a keto diet for one week and then be like okay whatever is printed out here at the end of this week is the gospel truth and we have to live by it that’s anyway that’s kind of a neither here nor there let’s look at some data so they found and I say found in air quotes because you’ll see why they found with this study that one week of quito increased the AUC which ultimately means that it diminished their glucose tolerance okay so they found that basically when they went on keto they weren’t able to handle glucose when they did have it that glucose caused more damage because their body wasn’t used to it okay well it turns out that this wasn’t even data from this study it was data from a previous study that they were referencing in this study from a 2014 study so we had to dig through and some big credit to my team over at Oxford University NIC Norwood’s who helped out with this dug deep into the 2014 study and found the actual results which we’ll talk about in a second the thing that we have to look at is that your glucose tolerance could diminish on keto but why is that necessarily bad it’s all kind of relative right like if if your glucose tolerance is lower it just means that your body’s not as adapted to using glucose a simple example would be peripheral insulin resistance right so if you go fasting for 24 hours you might find that your body has impaired glucose tolerance because it has no desire or need to use the glucose because it’s using fats so when your body is running on fats of course it’s going to have impaired glucose tolerance because it’s not there tolerating glucose you’re not giving it extra glucose to tolerate if you don’t use it you lose it right I know that’s complicated but the point is is that when you look at the actual 2014 study that was referenced this is what it implies after when you win on keto and then you had some glucose you had a little bit of impaired tolerance but not even that bad and that OGT t-test where they give them oral glucose in the way of 75 grams isn’t exactly relevant to a cheat meal if you’re having a cheat meal and your choice of cheat meal is a pure 75 grams of glucose syrup I think you might have bigger problems than just keto in the first place right no one wants to have that as a cheat meal that’s not exactly practical because you’re always gonna have starches and fiber anyhow I digress what’s interesting is that there’s an unpublished paper from the Oxford group right from Oxford University that takes a look at the same thing but with a larger group a larger sample size and did the same Oh G TT oral glucose-tolerance test and found that there was no change in glucose tolerance the only difference is that this was a larger sample size so it was better data okay the other thing we have to look at is when we look at this study sure one hour after consuming glucose they had a decrease in glucose tolerance but two hours they didn’t which shows that it was a transient quick spike in glucose tolerance impairment right just a quick spike and then it went back to normal that’s kind of normal that just means that someone’s on keto they had carbs it shocked their body and then it went back to normal like I think if you were to be on keto have carbs and have a no shock whatsoever that would be a bigger problem that would mean that your body just is like I have no idea what’s going on but in this case it’s bad because the body had a response and it was like hey whoa there’s glucose coming in spikes up and then it comes back to normal that’s really not that big of a deal in fact one could make the argument this is a bit of a stretch that that little bit of glucose intolerance there caused an or medic effect basically making it so that that little bit of stress on the body from that situation possibly could be good but now I want to get to the poly the most important thing of this entire rant there were nine participants now I’m all for smaller studies but we have to remember that with nine participants the data can be skewed by one outlier now I want you to look at the chart here this is the data surrounding glucose and the EMPs and everything look at how the data was thrown off by one outlier you see that one dot that’s way up there compared to the other ones everything else is pretty normal but you have one person that had a weird response for whatever reason and it threw off the data significantly this is why you cannot trust smaller studies all the time especially when there’s an outlier you have to dig in deeper to the data and when you look at what the Oxford group did with similar stuff with only a larger sample size then they found that there’s no change because you don’t have the outliers making a big effect so now the real thing that everyone’s wondering is what can you do with cheat meals can you have cheat meals are they effective will they help you yes they will the thing is there’s a couple rules you just need to follow for one cheat meals don’t have to contain carbohydrates okay you can have fun things one of my favorite things to have is utilizing like peanut butter peanut butter is a high-fat butter that tastes so good it’s made from peanuts so peanuts are a very high saturated fat this company has also made some peanut chocolate really interesting stuff just side note if you want to check them out they’re down in the description below so it’s company pili hunters they’ve taken chocolate and instead of using cocoa they’ve used the peeling nut to actually make the chocolate so literally it’s chocolate made from pili nuts instead of from the actual cocoa mass it’s just really wild stuff so I highly recommend that you check them out it’s a point of me saying this is that’s the kind of cheat meals you can have have tasty keto chocolate you don’t need to go outside of the ketogenic spectrum you can have keto cookies you can have keto treats you would have keto cheesecake the whole purpose of a cheat meal isn’t to have a bunch of carbs it’s to reset your metabolism a little bit get some higher calories in the mix for a little bit so your metabolism isn’t constantly just diminishing diminishing diminishing so keep it keto and do it you can still have just a ton of fun and remember you can also go overboard on the protein and that extra proteins gonna get converted into multiple glycogen during this time point is have some fun with it so check out pili hunters down below in the link they’re awesome the other thing is that if you do have a carbohydrates go ahead and have them in a low glycemic fashion okay so if if we wanted to say that any of the stuff from this study was true that wouldn’t imply that pure glucose causing a massive insulin spike could be potentially detrimental to our arteries okay well in that case have a low glycemic carbs like don’t have pure glucose have some kind of butternut squash or have some kind of pumpkin pie or something that’s lower glycemic with out a lot of sugar I mean you can have so many different lower glycemic carb cheap meals okay you can use lentils you can use lentil pasta you can use chickpea pasta and have a big old bowl of pasta and still get the same positive effect from the carbohydrates as far as restoring energy and restoring muscle glycogen but without the big glucose spike that’s going to cause that you know glucose intolerance right anyhow I hope that this makes some sense and makes us that you’re not afraid of the cheap meals based on this 2019 study keto is fine low carb high fat is fine and the occasional cheat meal is fine so as always keep it lock and here my channel and I’ll see you in the next
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Cheat Meals on Keto will Hurt Your Health – FALSE!! – Thomas DeLauer
I do these videos to give you all the information, good or bad, so that you can make a educated decision on what works best for you. With that being said, let’s talk keto and cheat meals!
A study came out recently that said if you have a cheat meal on keto, it will completely ruin your glucose tolerance and your progress, among other things. I’m going to break this study down and point out the major flaws and explain why the conclusion of this study is entirely false.
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Nicholas Norwitz – Oxford Ketone PhD Researcher and Harvard Med Student: