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More specifically, you want help with Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol?
by the time you get through the end of this video you were literally going to have a formula that you can use every time that you have a cheat meal or a refeed meal or you’re trying to implement carbs back into the diet after being on a low-carb diet but before I get into the science I want to make sure that you do turn on notifications hit that little Bell notification button that’s here on YouTube so that you can know whenever I go live or know whenever I post a video I do a lot of live broadcasts a lot of coaching broadcasts where I answer your questions and you won’t be able to see those live unless you turn on notifications and if you’re new to my videos make sure you hit that subscribe button so let’s get down to the science and what you need to do for your cheat meals the first thing that you want to do is hyper hydrate before your cheat meal and I know some people will say well this is crazy you don’t want to be you know having any kind of hydro toxicity or anything like that but hear me out on this the biggest problem that happens when people have cheat meals is they end up bloating up like crazy and it’s simply because your insulin function along with your kidneys ability to regulate water is tied in very much so hand-in-hand when you’re on a ketogenic diet a lot of times you lose a lot of water weight or on a low carb diet in general you do and that’s simply because insulin is not being present insulin has an effect on the kidneys ability to regulate hydration so when insulin is not there you expel a lot more water well now you’re having a cheat meal or a refeed meal and suddenly you’re bringing in all kinds of carbohydrates all kinds of insulin levels and you’re bringing in sodium so your body is now having to hold on to all this water in all this sodium because a lot of times cheat meals are salty so about hyper hydrating first you’re dropping your body’s sodium levels which some people think is bad but if you’re doing it for a short amount of time and you’re not gonna chronically drink hyper amounts of water you’re just dropping your sodium levels hyper hydrating so that when you do have that cheat meal the sodium balance is normal and you don’t rebound quite so much I’ve been doing this for years and it’s a very very effective making it so that you don’t bloat up a whole lot the other thing that we have to factor in is oxidative stress okay the more hyper hydrated you are the easier it is for your body to flush out all the oxygen stress that occurs from having a cheat meal in the first place you’re setting yourself up to be able to rebound a lot better that’s plain and simple okay the next thing I want you to do is before you actually have your cheat meal you need to have a pre cheat meal and what I mean by that is having a moderately high glycemic carbohydrate something like a rice cake rice cakes are very high glycemic along with a very lean amount of protein something like 3 ounces of maybe a lean meat or in better cases something like a pea protein that’s easy to assimilate and preferably plant-based because the body will break it down a lot better so what you’re doing here is you’re spiking your body’s insulin in a controlled way a lot of times people go to town on their cheat meals and they just dive right in and their bodies go from charging away in a really healthy state to 100% bad and you need to have this transition so what you’re doing is you’re spiking your insulin in a controlled way that you are in complete control of you’re in control of how many rice cakes you have and you have that lean protein so that your body can just assimilate that spike your insulin get yourself used to carbohydrates again without flooding it with all the bad stuff – which leads me to my next point this first meal that you lead with needs to have a very very low if not totally zilch amount of fat in it why because you haven’t been having carbohydrates so now when you do have carbohydrates your insulin levels are gonna skyrocket well when your insulin levels skyrocket and you have fats in the equation that fat is gonna go into storage too so we need to make sure we keep control of this ok the next step is 45 to 60 minutes later you’re gonna consume some more protein with a moderate amount of lower to moderate glycemic carbohydrates what am I talking about here I’m talking about 2 to 3 ounces and Max of like a sweet potato okay just enough to bring you down from that high spike that you just had with the high glycemic carbs what I don’t want to have happen to you is have you spike your insulin way high and then have your blood sugar crash and then have you get super hungry and eat a bunch of stuff in your cheat meal I want to bring you down from that glycemic spike and I want to make you go into your cheat meal you’re a refeed meal and a little bit more of a control the way okay so what you’re gonna do is you’re gonna have your rice cake like I said and then 45 to 60 minutes later have a little bit of sweet potato so your blood sugar goes up and then comes down and then balances out this is gonna make it so that when you do have the meal that you’ve been looking forward to you’re not gonna want to just dive in and have a ton of it you’re gonna be a lot more control the next thing I want you to do is get a little bit of bone broth in and I know I talk about bone broth a lot but we want to make sure that we’re getting bone broth in simply because we’re trying to reduce the inflammation in the body a little bit the amino acids that are in bone broth to begin with are already very anti-inflammatory talking about cysteine we’re talking about histidine we’re talking about glycine and we’re talking about glutamine all of them are anti-inflammatory but glutamine is the one has a powerful anti-inflammatory effect on the gut and when it comes down to eating of course you want to make sure that that’s in control the way that it does this is it decreases something known as epithelial cell apoptosis apoptosis is just a natural cell death apoptosis is going to occur but what we don’t want to have happen is apoptosis when we don’t want it and in the epithelial layer of the intestinal tract that’s where we really want to make sure everything is functioning and thriving and as soon as we eat a cheap meal we could have a die-off of all the healthy cells there so if we encourage the immune system to be healthy and really promoting a good lifestyle of our actual digestive system it makes it so that we can consume that food and rebound a lot better those of you that know me know that I work a lot with kettle and fire so as always you can find your deal at kettle and fire by simply going to kettle and fire comm slash Thomas you can find it in the description below that’s always my go-to for bone rub just because I’ve known them for years and I know what kind of work they put into their product ok the next thing that I want you to focus on is getting lemons and apple cider vinegar along with your meal why do I want you to do this well when it comes down to the lemons it’s something known as pectin you see pectin is a certain type of soluble fiber that slows down the digestion of fats so that they actually just get eliminated quicker no how does that make sense how does slowing down digestion allow them to get eliminated quicker and why do we want to eliminate the fat and we usually like them well by slowing down the digestion you’re making it so that the droplets stay a little bit bigger and when that happens the body just goes ahead and pushes them on through the waste system and gets them out of your body so why do we want the fats to be a little bit lower or not that jested with this cheat meal well it comes back down to that insulin thing again when we spike the insulin we don’t want fats along for the ride so we want to slow down the digestion of fats so that they don’t go into the cell and get absorbed as well there’s actually a study that I want a reference that has to do with pectin and lemons to a study that was published in 2014 in the Journal of Agriculture and Food Chemistry found that subjects that were given a little bit of pectin after a meal had a significant increase in the delayed digestion of the fats so basically what we’re finding here is that pectin does in fact slow down the breakdown of fats and it does this by decreasing the extent of lipid degradation or breakdown you see when we look at how the science of fat digestion works it’s pretty interesting when we consume fats they have to become a mole safai they never fully digest so pectin slows down that emulsification therefore making it so that they’re not really absorbing through the micelles and into the bloodstream now I will say this normally we want fats to absorb but cheat meals are a little bit different okay then the apple cider vinegar why that simply put it has a CD acid in it I’m sound like a broken record because I’m always talking about acetic acid but really acetic acid is kind of a miracle compound but the acetic acid doesn’t in this case is it deactivates certain enzymes that normally break down carbohydrates in the body so when you deactivate those enzymes the carbohydrates aren’t getting broken down as much again why is that a good thing it sounds kind of like a bad thing well in this case it’s making it so any of the high glycemic carbs you consume like the sugars or anything like that are gonna end up having a lower glycemic index because they’re not breaking down all the way so the same way that we’re slowing down the digestion of the fats we’re actually slowing down the digestion of the carbs too so they don’t have this massive massive impact so there you have it you have the understanding of how insulin works you have the understanding of how cheat meals work and why you should really call them a refeed and not a cheat meal but you also understand the sequence and the series of events that you need to follow to make sure that you have the most effective refeed that could be possible so as always keep it locked in here in my channel and if you like these videos make sure you let me know and comment let me know what kind of videos you want to see in the future I will see you in the next video
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Cheat Meals: What to Eat Before and After- Thomas DeLauer Protocol…
Hyper-hydration is the process of getting your body to retain significantly more water than it would normally by loading up on water and sodium intake
Benefits- Oxidative toxins that cross the blood brain barrier can have major detrimental effects in the brain, leading to neurological inflammation – when the brain is hyper-hydrated it will be able to clear oxidative toxins more efficiently, reducing the risk of oxidative damage. Just as hyper-hydration clears toxins from the brain, so too will it for other organs throughout the body. Oxidative toxins are the primary driver of inflammation in the body. Hyper-hydration improves the clearing of toxins from tissues throughout the body and this will reduce the degree to which toxins that make it into the body trigger an inflammatory response and help with digestion (1)
2) High GI Carb:
When you consume carbs, your blood sugar levels rise, and your pancreas starts to produce insulin – this instructs cells to absorb blood sugar for energy and/or storage. Insulin also stimulates protein synthesis and enhances the transport of amino acids – so by consuming carbs you’ll be able to increase the absorption of protein. High GI carbs are more preferable as they will spike insulin quicker; rice, potatoes, etc.
3) Keep Fats Low with First Meal:
Cheat meals are going to be quite high in fats and carbs and lower in protein, so have a lower intake of fats in preparation for the cheat meal and as to not overly exceed your macros.
4) Have moderate protein and moderate carbs about 60 minutes afterwards:
Going off of #3, you still want to try and compensate for the cheat meal, which likely to be higher in fat and lower in protein. So consuming a moderate amount of protein afterwards, with carbs to increase protein synthesis is preferable.
5) Bone Broth to help the gut out w/ Prebiotics:
Bone Broth- Many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Glutamine has protective effects on intestinal mucosa by decreasing bacteremia and epithelial cell apoptosis, enhancing gut barrier function, and influencing gut immune response – glutamine can fight against bad gut flora by protecting against mucosal breakdown in the gut (2)
Prebiotics & Probiotics- Prebiotics and probiotics help good bacteria form in the gut and such as Lactobacillus and Bifidobacterium, for example, have been found to improve and enhance digestion and absorption of nutrients.
6) Keep Fats to a Minimum:
Again, this one is adhering to 3 & 4. Additionally, the excessive consumption of fat could delay gastric emptying, which causes inadequate grinding of food by the stomach and poor emptying of food from the stomach into the intestine.
7) Lemon Juice and ACV post meal:
Lemons and Pectin- A 2014 study published in the Journal of Agricultural and Food Chemistry found that pectin reduced the extent of lipid digestion, which was attributed to its binding interactions with specific gastrointestinal components. Lipid digestion is when large fat droplets are broken down into smaller droplets. This makes it easier for the fat-digesting enzyme, called pancreatic lipase, to digest. This helps your body break down fats into fatty acids.
Contains acetic acid – slow down the digestive process because they inactivate the production of certain digestive enzymes responsible for carb digestion (3)
1) [Hyper-hydration] Why ‘Water Weight’ Is Sexy (and Healthy!). (n.d.). Retrieved from
2) Bone Broth Benefits and Uses | Wellness Mama. (n.d.). Retrieved from
3) Understanding Digestion: Why You Should Eat Carbohydrates With Fat, Fibre, and Vinegar ? IDM III. (2014, April 10). Retrieved from /