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[Music] there’s new news specific fat’s can get you into ketosis faster than other fats and they can raise your ketones faster than other fats and I’m not talking about MCT oil I’m talking about specific healthy full spectrum food fats that we can get I’m gonna teach you exactly how it works specifically when you’re getting started on keto so that you can get into ketosis faster get through the keto flu and just get rocking and rolling hey before you bag on me for my shirt it’s all about irony okay this is a keto video so I’m wearing a coca-cola shirt you’re tuned into the Internet’s leading performance nutrition and fat loss channel with new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time please go ahead and hit that red subscribe button and then hit that Bell icon that way you are part of my notification squad you always get a push notification whenever I post a new video or better yet do a live broadcast alright let’s go ahead and let’s jump right into some of this stuff okay so specific fats will cause a specific ketone Responsive in your body now the reason that this is very important when you’re first starting out is because when you are first going into ketosis you want to have your ketone levels a little bit higher why because that transition is what’s going to allow you to feel good otherwise you’re falling victim to the keto flu and you’re following victim to sort of that sluggishness and quite honestly you’re more likely to throw in the towel early on if your ketone levels don’t get high enough 1 because you’re not seeing the results on the meter you’re not seeing the results on the urine strips or whatever and it’s just disappointing but – because you’re stuck in that sluggish keto flu phase and you just say I’m not going to do this this isn’t for me so let me show you how this can work you see the first mistake that people usually make is they go into keto and they consume a ton of just fatty cuts of meat and to consume all the saturated fats and all the funds that they’ve been wanting to eat because they’re doing the keto diet don’t get me wrong that stuff can definitely come into play I’m not saying you can’t eat that stuff but when you’re first getting started there’s some science that proves that might not be the best way to go simply because those kind of fats break down in a different way so even though that stuff is tempting you don’t want to dive right into that until you’re a little bit more indoctrinated in taketo now with that being said let’s go and break a relatively recent study that shed some new light on how fats turn into ketones so this study was published in the Journal of Clinical Endocrinology and metabolism took a look at 20 adults and this study broke them into two different groups okay now they put them into two groups that ate a ketogenic diet in a weight maintenance fashion so they weren’t trying to get them to gain weight they weren’t trying to get them to lose weight they just had two groups ketogenic diet maintaining weight the only difference between the two groups was one group ate more saturated fat and one group ate more polyunsaturated fat so it looked like this one group ate 60 percent of their fats from saturated fats 15% from polyunsaturated fat and 25% from monounsaturated fat okay the other group ate 60 percent of their fats from polyunsaturated fat only 15 percent from saturated fat and still 25% from monounsaturated so basically they were flip-flopping they’re like okay saturated fats along with like healthy oils okay which one is going to induce ketosis more well the study results were pretty cool at the end of one week they found that the group that consumes the polyunsaturated fats in more abundance had ketone increases of 8.4 milligrams per deciliter versus the saturated fat group having an increase of 3.1 milligrams per deciliter so more than double the amount of ketones produced by consuming the polyunsaturated fats the things like the oils the olive oils the good avocado oils things like that that created more ketones so that means when you’re first getting started on keto you actually might want to keep the saturated fats a little bit lower now saturated fats are still very very important and I have to say full disclaimer I do videos all the time talking about how beneficial saturated fats are okay they help get rid of lipoprotein a they decrease our risk of cardiovascular disease they help the myelination of our nerves they help our brain okay they are very important but when it comes to getting higher ketone levels to get through that period and get through that threshold you may want to reduce them and here’s why it actually works that way what happens is fats have bonds right we have carbon bonds and carbon skeleton that essentially makes up a fat and first of all when you have a fat and you start to break it down you have a triglyceride right so you have fats that are bound to a glycerin molecule so what happens is once you eat the fat your body breaks off the glycerin and sends that a different direction you’re left with fatty acids these fatty acids have specific carbon chains and these carbon chains are either saturated with hydrogen ie a saturated fat or only partially saturated I eat polyunsaturated meaning multiple bonds are not saturated okay or mono unsaturated meaning only one bond is not fully saturated okay so what that essentially tells us is that break down and how long it takes to break down the saturated fat is what dictates how high it and get the ketones elevated if we can break down the fat faster then sure we can create ketones faster so if we’re trying to get into ketosis then yes the polyunsaturated could be the way to go now MCT oil is great – okay that you see that all over the place it’s heavily marketed but it’s hard on the system and it’s a lower quality fat as far as a just a nutrient profile goes so again not something you just want to lean on you’re not getting a full nutrient profile this is where the olive oils and the avocado oils and the macadamia nut oils that I always tout that people bag on me about really come into play it can get you through that threshold but there’s also some other stuff that we can talk about when it comes down to polyunsaturated fats and monounsaturated fats on fat accumulation because it affects specific lipolytic enzyme activity now the cool thing is there’s still tasty things that you can have during your first couple of weeks of keto just because you’re not gonna be loading up with butter and you’re not going to loading up a bake in the first couple weeks there’s still all kinds of good keto snacks and honestly if you’re interested I have a link down below for thrive market so thrive market allowed me to create a specific keto box so thrive market is like an online brochure so you can get like all your groceries that you would normally get at the grocery store you can get them on thrive com or thrive market and they’re gonna actually put them right to your doorstep so you don’t think go to the grocery store and it’s cheaper than the grocery store but the cool thing is I’ve got a good relationship with them so I built a keto box so it’s all the things that I think would be good on a keto diet including some of these polyunsaturated fats including some of this stuff so you can check them out down in the description and be able to get literally what what I would recommend as far as a quito box is concerned but make sure you watch this video first then you want to go there I wanna make sure you have all the information before you go and you know get a discount on anything alright so now let’s break down why fat doesn’t accumulate as much so this study was published in the journal nutrients this was actually a different kind of study this was more of an animal model study but it was looking at it more the cellular level so they took a look at two groups of hamsters in this case okay one group was a control group and one group was diet induced obesity group so basically it’s very similar but what they were looking at was what kind of effect does specific fats have on fat accumulation they found that hamsters that consume a lot of monounsaturated fat ended up having a better lipid profile but more importantly they didn’t accumulate as much fat compared to another group with different fats so the monounsaturated fats and the polyunsaturated fats activate specific lipolytic enzymes what that means is it activates something known as PPAR which therefore turns on hepatic carnitine palmitoyl transferase that’s basically a fancy way of saying the shuttle that takes fat into the cell so carnitine palmitoyl transferase takes a fatty acid and it shuttles it into the mitochondria specifically during beta oxidation all this a fancy way of saying when the cell is using fat it needs carnitine to let it in okay so monounsaturated fats and polyunsaturated fats activate a specific pathway called PPAR that turns this process on or up regulates it more meaning it basically hires more shuttle drivers so it’s like where there was one shuttle driver before to look fat into the mitochondria while PPAR is like the supervisor that said we need to hire five more and it basically puts more there so that more fat can get in the mitochondria you don’t get that with saturated fats now again a whole plethora of benefits of saturated fat but fat burning is not necessarily one of them okay so this breaks it down a little bit more for you if you want higher ketones get the olive oils in get the macadamia nuts in get the good food in even if you’re someone that likes your meat you just need to get these because it will help and it will transfer you through that awkward phase as always make sure you keeping it locked in here on my channel and again check out thrive markets down below if you want to check my Kido box you all are awesome and I’ll see you in the next video
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Which Fats Get You Into Ketosis Faster? – Thomas DeLauer
Study – The Journal of Clinical Endocrinology & Metabolism
Twenty healthy adults were randomized to two different weight-maintaining KDs for 5 days – diets were 70% fat, 15% carbohydrate, and 15% protein
The fat contents were 60 or 15% saturated, 15 or 60% polyunsaturated, and 25% monounsaturated for SAT and POLY, respectively
Changes in serum bHB, insulin sensitivity (SI), and lipid profiles were measured
Mean circulating bHB levels increased 8.4 mg/dl in the POLY group, compared with 3.1 mg/dl in the SAT group
SI increased significantly in the POLY group, whereas total and low-density lipoprotein cholesterol increased significantly in the SAT group
Data demonstrated that a short-term POLY KD induces a greater level of ketosis and improves SI, without adversely affecting total and low-density lipoprotein cholesterol, compared with a traditional SAT KD
Why This is
When we eat fat, the digestive system breaks the bonds between the fatty acids and glycerin, so these two parts are absorbed into the bloodstream separately
Fatty acids are the more nutritionally important part of the fat molecule, and they are the ones that determine the chemical differences between different types of fat molecules
Fatty acids are made up of a long chain of carbon atoms (5, 10 or 18 atoms long, or even longer), with one acidic group (-COOH). This group is why they are called acids.
Saturated vs Unsaturated
If there are only single bonds between neighboring carbons in the hydrocarbon chain, a fatty acid is said to be saturated (the thing that fatty acids are saturated with is hydrogen; in a saturated fat, as many hydrogen atoms as possible are attached to the carbon skeleton)
When the hydrocarbon chain has a double bond, the fatty acid is said to be unsaturated, as it now has fewer hydrogens
If there is just one double bond in a fatty acid, it’s monounsaturated, while if there are multiple double bonds, it’s polyunsaturated
So the more hydrogen atoms a fatty acid has, the more “saturated” it is, and the higher its melting temperature will be – saturated fat creates a dense structure, which allows for strong intermolecular interactions
By contrast, unsaturated fat molecules have weaker bonds between the molecules which makes for a lower melting point – Polyunsaturated fats have even lower melting points.
This is why saturated fats can build up along the sides of blood vessels as they are harder/take longer to break down
As a result, saturated fatty acids also oxidize in the body with some difficulty
Additional – Suppressed Fat Accumulation
Aside from being able put you deeper into ketosis, a study from Nutrients found that monounsaturated fats can actually suppress body fat accumulation
The aim of this study was to investigate the effect of a high fat diet with experimental oil consisting of 60% MUFAs (monounsaturated fatty acids) on fat deposition and lipid metabolism in obese hamsters
Hamsters were randomly assigned to a control group and a diet-induced obesity group for nine weeks – then an additional eight-week experimental period began
The results showed that dietary fat containing high MUFAs had beneficial effects on maintaining blood lipid profiles and may not result in body fat accumulation in obese hamsters, possibly by promoting lipolytic enzyme activities