This LOW FAT Keto Diet Gave Me INSANE Results (my self experiment)
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this low-fat experiment that I did on myself gave me insane results yeah I dropped over 1% body fat in three weeks and gained two and a half pounds so seemingly muscle what I did is I modified a ketogenic diet two days per week now full disclaimer on this I’m gonna describe my results I’m gonna describe what I did and describe my theories and my hypothesis behind like why I had the results that I had but I have to be very very honest because in the scientific community this wouldn’t get a lot of credit because it’s what’s called an N equals one experiments just me okay and there’s a lot of variables and I also only did it for three weeks so yes we’ll expand more and yes I’ll probably do a more in-depth pull study on this and try to investigate what’s going on but I do want to share my result in the interim because it’s way too earth-shattering and way too cool not to share plus a lot of you’ve been waiting for this so we’ll go through this we’ll explain things and then I’ll give you my earrings and I think you’ll probably want to give this a shot first off hey if you haven’t already please do hit that red subscribe button and then hit that little bell icon so you can turn on notifications so you see our daily videos always doing these kind of self-experimentation things too alright let’s have some fun so let me give you the results first alright and I have them all in front of me so I gained a little over two and a half pounds actually getting 2.6 pounds my body fat dropped over one percent now this was done via caliper reading okay because this started out unofficial I should have done it as a DEXA scan totally understand but the fact is it was still a consistent drop which tells me that something was changing and more than likely was actual body fat when we start getting nerdy on some of this stuff my glucose levels stayed the same and what I did when I went low-fat keto two days per week is I doubled my protein intake and reduced my fat so I remained the calories remain the same so anyhow point is I doubled my protein intake and it didn’t change my blood glucose okay my ketones increased which goes against the grain and what a lot of people would say you double your protein intake it would kick you out of heat oh right no my ketones increased in fact after a workout my ketone levels were higher I actually had ketones post-workout normally after you workout your ketone levels crush they go away just change that anyhow now my visual representation which there’s a picture popping up on the screen now it shows week 1 week 2 and week 3 I think even see for yourself there’s a pretty significant difference so even if you wanted to argue there was water weight whatever something changed and it was just 2 days a week my aerobic capacity although very subjective seemed to dramatically improve felt significantly better maybe it was just because I had more protein in my body and I was more recovered who knows here’s what was really well my strength now once again this was measurable in a somewhat of a subjective way but it was 225 pound benchpress week 1 my average benchpress was 14 reps at 225 by week 3 I was cranking all the way up to 19 reps placebo effect perhaps ok extra protein given me more intracellular volume perhaps point is that’s not important something changed now I want to go into what I actually did because you need to know the overall breakdown of this now a lot of you can poke holes and I just don’t want this to be a 30 minute video so I’m going to abbreviate a little bit and we can always do more in-depth videos so I went low-fat high-protein 2 days per week so I didn’t do the whole thing I just did 2 days per week and my theory was that if I reduce fat intake but increased protein will my body have no choice but to start pulling from my stored body fat tissues well I think that was the case but anyhow here’s what it looked like I reduced my fat by 50% and normally ate 150 grams of fat which would be 1,350 calories I reduced that to 75 grams of fat which is 675 calories then with my protein I normally consume 150 grams of protein in this case I doubled it actually more than doubled it to 320 grams which was 1280 calories point is on my low-fat high-protein days I was eating within 5 to 10 calories of what I would eat on a higher fat lower protein day my calories remain the same the macronutrients just changed and a big part of this experiment was to see what too much protein caused a problem for me if I did it periodically seemingly not right now anyhow the other piece of the equation I consumed a lot more vegetables so this wasn’t a carnivore experiment I consumed a lot more vegetables because I knew I was increasing protein and decreasing fat and I would probably get a little bit hungry so I doubled my Brussels sprouts intake I usually eat about a cup and a half or so of Brussels sprouts a day I actually ate closer to 3 and that was just for satiety I also doubled my broccoli near baby broccoli intake and then I had a good amount of asparagus with dinner ok so I did increase my vegetable content now when you start looking at some of the overall effects of veggies when you look at the actual microbiome change it usually takes about three weeks to see a result so this could very well be the issue – it could be though that what happened right more veggies I changed my butyrate levels when you consume veggies they get broken down into butyrate which is a very very good short chain fatty acid that feeds the intestine therefore making you healthier and possibly leaner so that could have been the situation I also had a 50 gram whey protein shake post-workout ok about 30 to 60 minutes post-workout when I’m not doing this kind of thing I’ll usually do weigh or pea protein but then I had a 30 gram pea protein shake in the PM I’m just saying this because it wasn’t all meat the reason that I added shakes in there is because it was very hard for me to eat 320 grams of protein from just meat anyhow I also still did my intermittent fasting regimen 2 times per week ok I usually fast 2 to 3 times per week sometimes more and in this particular case I did my normal 16 to 18 hour fast the day after my low-fat keto day so I had my low-fat day and then the next day I did my fast ok now the reason that I mentioned this is because as we go further into this video I’m going to talk about something known as PPAR alpha that is a receptor protein that gets activated when you’re in a fasting state that up regulates all kinds of really cool things point is is I think that fasting the day after this low-fat keto day ended up really causing a positive impact ok we’ll talk more about it so here’s what I want to do I want to get into the nitty-gritty a little bit and later on in this video I have a clip from a friend of mine Nick Norwich’s who’s a PhD student out at Oxford University and he helps me out a lot with this channel and I wanted his opinion on some stuff and I also consulted with a good friend of mine dr. Ryan Lowry who is really well-known he’s a PhD in the ketone world got some of his input on PPAR alpha so some big credit to him too so i’ve linked out to them down below just so you can check them out because they’re a part of this and anyway let’s discuss protein that’s what I want to go through here the extra protein did not kick me out of keto in fact ketones were higher post work then they normally are okay then my ketone levels did drop some days on my nan loaf of mine on low-fat days by about 0.2 millimoles absolutely negligible glucose levels remain stable my fasting glucose was 5 points higher but that would simply just be described probably from gluconeogenesis from them you know break down proteins into sugars in the body but five eight point increase that’s nothing okay my purse workout ketones remained I want to talk on this for a second the simple explanation that I wrote down for this is that excess protein potentially cause an increase in glycogen stores which shifted my metabolism towards the carbs thus the stored beta-hydroxybutyrate my bloodstream wasn’t consumed during workout what that means because it consumed so much protein it converted into glucose and the glucose actually refilled my muscles because protein turns to glucose but it’s demand-driven it’ll only turn it into glucose if it needs it well my muscles clearly needed it so it filled my muscles with that glucose glycogen which means that when I worked out I was burning that glycogen and not having to burn through my ketones in my blood therefore keeping myself in ketosis more protein might be the answer anyhow so wouldn’t a lot of protein kick you out of keto well this is a great time to tackle gluconeogenesis now the process of gluconeogenesis like I said before it’s driven by demand not by supply so that means if you consume a bunch of protein what you don’t need your body will just excrete or potentially just stores fat directly so the point is it’s not gonna just magically turn the sugar and kick you out of keto that’s a myth okay that’s old science which I have to fall into sources I used to talk about that all the time okay now a lot of the protein that I had again did come from meat so it was absorbed a little bit slower big shout-out by the way to butcher box because they sponsored this whole experiment for myself I’d say about 40 percent of the overall protein that I consume it was from with your box so big shout out to them I could go ahead and put a link down below if you’re wanting to try this experiment or anything like that butcher box is an online meat delivery service so it’s cheaper in the grocery store to get grass-fed grass-finished meat if you’re gonna try this kind of experiment of yourself you want to do it with a really high quality protein so there’s a special discount to save a couple bucks and also just to be able to get my fan just down with butcher box to check them out down below in the description after you watch this video and that way you can try this experiment out for yourself so big thank you to put your luck for supporting this channel they need a butch buck for supporting this challenger this experiment of myself and thank you for extending the pricing out to everybody else so they’re down below anyhow back to the gluconeogenesis peace gluco needed some things here because there’s so much here it’s like I want to make sure I get it all right okay so gluconeogenesis is a slow process and the rate doesn’t change even under a wide variety of conditions what that means is the body controls the migration of protein into glucose okay it doesn’t change much even if you’re totally exhausted or not exhausted it’s all pretty balanced having insufficient material available for gluconeogenesis will obviously limit the rate but in experiments having excess material did not increase the rate this is Polston studies what this means is if you’re low on protein it does decrease the rate of gluconeogenesis but if you have too much it doesn’t seem to increase it so it only slides and moves if you’re too low if you have too much protein it doesn’t increase gluconeogenesis at any faster rate which explains why I actually probably burned fat the extra protein probably just triggered more of a metabolic increase the thing I want to make sure I would note here the fats that you’re consuming on keto also get converted into sugar so don’t be trippin right that’s what I read that anyhow the fatty acids that we have in our body what happens the fatty acid gets liberated into the bloodstream but a fatty acid is a triglyceride fatty acids bound to a glycerol molecule when we burn the fatty acid we’re left with a glycerol molecule well that glycerol gets turned into sugar as well through gluconeogenesis gluconeogenesis is not just protein getting converted into sugar it is also excess portions of fats getting converted into sugar why we don’t talk about that the keto community I don’t know the point is having a bunch of keto coffee and a bunch of high fat beverages like that still gives you a risk of creating glucose just as much as having a big steak or a bunch of chicken wood so anyway I rest my case there now the other thing we have to look at is gluconeogenesis is a hormone signaler okay now so what ends up happening is we have a baseline of insulin what I wrote here is much of gluconeogenesis seasoning protein related we have things like lactate we have glutamate we have alanine glycerol or the main gluconeogenic precursors in humans together accounting for more than 90 percent of overall gluconeogenesis that’s directly from diabetes care Journal okay so protein only accounts for 10% of the overall gluconeogenesis process I don’t want to go into a whole lot of detail here but the point is there’s a lot of different processes with gluconeogenesis and point is I had a lot of protein it didn’t kick me out of keto and this is the reason why and I reduced my fat which allowed my body to utilize those fat stores so now let’s move into well I will actually make a note that typically in studies you’ll see that being in keto itself is going to increase gluconeogenesis naturally by about fourteen or fifteen percent okay I want to get into this fun stuff here so now I want to talk about PPA our alpha which is an interesting receptor protein which is really what triggered me to do this whole thing anyway now PPA our alpha gets released when our body fat gets liberated so what that means is an example when we’re fasting our body has no choice but to allow fatty acids to get liberated into the bloodstream well when that happens that signals specific proteins in the body to do specific things and one of those specific proteins is PPA our alpha it is a signal it receives a signal saying this guy is burning fat right well PP our alpha therefore goes around and does a lot of other things okay it triggers uncoupling protein so it increases your core body temperature it’s some degree it’s also a stimulator of ketones at the liver level so that could have meant that wait a minute because I did this low-fat keto day PPA our alpha upregulated and then the following day I fasted I had way more PPA our alpha so that means I got way more fat burning potential this is my theory is it proven not necessarily but the science is there backing up PP R alpha okay so let me just read to you a little bit about what I’ve kind of learned about PBR alpha and some of the things I’ve talked with dr. ryan lowry about and all this stuff okay so it’s the key molecule of fasting is what it’s been called it’s activated by fatty acids liberated from a dip of sites in the fastest say it then acts as the transcription factor for genes important in the uptake of fatty acids into the cell and its subsequent oxidation so what that means is it works at a genetic level to help you burn more fat so PPAR alpha makes a shift from burning carbohydrates to burning more fat okay carbs need to be spared for glucose dependent tissues like erythrocytes and partially brain okay so what that means is in this case PBR alpha takes us from being car burning machines over to being fat burning machines and the more PBR alpha you have the more essentially fat adapted you become okay pper alpha is also a stimulator of ketogenesis which explains why my ketones were higher it explains why you’re a lot of times your ketones will get higher when you fast then they will when you are doing keto right because well you’re flat out allowing more fats from your tissue to be liberated when you’re doing keto with a lot of fat you’re bringing the fat in and you’re not having to liberate it from your own tissues it’s got something to burn the goal is to let your body burn what you have stored on you so anyhow now I get into the veggie consumption because here’s the thing I have noticed that when I consume more veggies my ketone levels are higher and I was consistently wondering why but before I get into that check out this quick little clip that a NIC Norwich gave me because he’s someone that I really trust and again he helps me out a lot with research whenever I’m like stumped and stuff like that so check this out when I got the details of your experiment I got really excited and my mind went in like a million directions and I think it’s totally cool and fair game to speculate about things like PPA or alpha and glucosinolate intake and all that stuff and we can do that in future but I also want to resist temptation from getting to scientifically tunnel-visioned right now because there’s a tendency to kind of focus in on a model or hypothesis and then miss the big picture and so maybe each of these things is contributing to the big picture but we want to think about big picture so what do we know what we know is it takes time for the body to adapt a big dietary shift and during this period of dynamic change they’re often big changes in things like the physique so I think it’s because you’re right now in this period of change where your microbiome shifting this change is an expression of your like you know fat burning enzymes and carb burning enzymes maybe your mitochondria are still specialized for burning fat and so they’re just guzzling fat off your body because you’re not getting enough in your diet relative to what they expect so my hypothesis is that if you were to stick this through for a little bit longer than three weeks maybe six weeks eight weeks things will plateau out which sounds discouraging but I actually think is really important it exciting because it’s representative of metabolic flexibility which is what you actually want that’s good health not high ketones good health better block flexibility and I also want you to think about this you know if you’re experiencing improvements with change which is pretty common I’ve done as well in my own experiments then you know maybe you’re helping to break ground on getting to the next stage in mindset about health where we’re not each trying to find an optimal diet even optimal for us as individuals what we’re doing is well maybe appreciate and realize that it’s not a particular diet that fits us best but it’s in the pushing our body to metabolically change and adapt continually that we find the best results so maybe you’re gonna be the guy that helps to break ground on figuring out what is that ideal period for you know diets are recycling is it two weeks three weeks a month two months I think you need to continue this and we need to find out but bottom line I think this is super exciting and as you collect more data I am super happy to talk more about this piece man okay so now the question that I may bring up could the additional veggies have made a big impact so what we have to look at from a quick molecular level is beta-hydroxybutyrate is the main ketone body and it’s made in the liver okay but it’s molecularly very very very very similar to what’s called butyrate which is what is created when we digest vegetables it’s a short chain fatty acid butyrate can be turned into ketones okay but can it be hydroxyl eyes right in their gut not really we don’t know that I don’t think it can point is this why did my ketones get so much higher could it have been the veggies well we’d open to this a little bit I think some of it could have been inflammation related be completely honest I was consuming veggies so I had more butyrate feeding the intestinal cells because they eat butyrate therefore healing a leaky gut a little bit more but I don’t think that I had a leaky gut to start so this isn’t a fair example if I was very unhealthy I had metabolic syndrome and was highly inflamed this could be a you know valid hypothesis but I just don’t think that it really was any so beta-hydroxybutyrate use a ketone body but butyrate is a short chain fatty acid they’re not the same thing I know this is scientific but this is interesting stuff so one paper all the way back in 1962 showed that the liver couldn’t turn butyrate from vegetables into beta hydroxy butyrate ketones okay this was published in the biochemical Journal however for the most part and for practical purposes it’s best to think that butyrate and BHP are separate and that’s fair okay BHB is made in the liver from the breakdown of fat whereas butyrate is made by bacteria in your gut from the breakdown of fiber in the stock okay now the Journal of functional foods in 2017 published a study are that said 10 healthy volunteers which they gave them breakfast of toast and jelly with skim milk along with either nothing else MCT oil or straight butyrate here’s what’s wild and proves a little bit of my theory interestingly they found that butyrate was much more ketogenic than MCT I mean butyrate comes from veggies okay if you look at the data in the bar graph you’ll see that a four gram dose of butyrate is twice as ketogenic as MCT even though the MCT dose is 10 grams now if you took these people and they were not consuming toast and jelly you could probably imagine the veggies would have elicited a lot more of a ketogenic response the takeaway is that butyrate is ketogenic and veggies will get broken down into a short chain fatty acid that will help produce ketones this could have explained why even despite having high levels of protein my ketones went very high it’s also a signaling molecule which we can talk it’s a histone deacetylase inhibitor so if you’re scientific you can know what that means anyhow point if it was all an experiment okay so we don’t have a solid answer but let me post up some problems here okay because here’s what we have to look at here’s why I did this little Spearman on myself people think that you need more fat plain is simple okay you see way too often fat bombs here if that bombs there high fat cookie here high fat whatever here all to help you produce more ketones who cares if you’re producing more ketones if you’re not pulling it from your body fat stores okay my results speak for themselves what about yours okay you have to make sure that you’re applying what you can and try to get the most out of now we only rely on a period of fasting or exercise to tap into store tissue that’s the other issue right we rely on our exercise to burn fat we’ll rely on fasting to burn fat well what if we can activate similar pathways by just temporarily reducing fat I’m trying to change the game of how we look at keto here we’re also concerned that protein will ruin everything I think we debunked that people get concerned with too many veggies on keto because the the fibers well I think the butyrate result of breaking down those fibers is great and I know there’s a lot of carnivore people probably watching this video I’m not anti carnivore but the point is is I’m seeing that veggies actually may have improved but it’s not conclusive one would think that it’s a caloric deficit but my calories stayed the same did I potentially burn more fat because protein takes more calories to digest could that a minute the actual digestive load a protein is higher maybe I was just incinerating more calories because oh my body was breaking down protein right so obvious observations okay simply put maybe I just needed more protein that’s an obvious one – okay maybe I maybe I just I work out a lot maybe my body needed the protein and I wasn’t getting enough before and now all of a sudden started to recover so I felt better my muscles filled up I got leaner because my metabolism was working the thing is too much autophagy is just as bad is not enough so having more protein every now and then isn’t going to negate the process of autophagy on the day’s you fast you want to have these clean switches high protein fast high protein and fast okay could I have handled more protein because I have bigger muscles to fill with glycogen this is a big one and is probably very true protein does get broken down into glucose glucose goes into your muscles and fills them up with muscle glycogen if you have bigger muscles like I do you’re gonna need more glucose to fill them up so maybe my demand of my body was higher maybe I needed more protein to actually convert into glucose to actually stores left and maybe that’s my way of restoring my glycogen levels maybe that’s your way maybe if you work out a lot where you have a good amount of muscle or you’re just a heavy person because a heavy person that’s carrying around a lot of fat is still going to have big muscles generally okay they’re not muscles and their legs been carrying that you might need more protein to actually fill those out and maybe you’ll just feel better so you look at the overall results my results were pretty awesome and I’m going to do more on this and do a longer study see you tomorrow
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Special thanks to Dr. Ryan Lowery, PhD, and Nicholas Norwitz, Oxford PhD Researcher and Harvard Med Student, for their invaluable contributions to this self-experiment!
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This LOW FAT Keto Diet Gave Me INSANE Results (my self experiment) – Thomas DeLauer
So I tried experimenting with a LOW FAT, HIGH PROTEIN keto diet, and the results were nothing sort of insane! Now, I’m sure you’re wondering how this style of eating is even possible, and whether or not high protein kicked me out of keto… well let’s dive into the video and try to answer these questions that this self-experiment posed!
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Intermittent Fasting over Age 40 : The Complete Guide:
Renal Gluconeogenesis – Diabetes Care: 1