The Cheat Meal Strategy that Keeps you in Ketosis

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The Cheat Meal Strategy that Keeps you in Ketosis - Thomas DeLauer
Cheat Days
Typically speaking, as you get leaner, your leptin levels get lower, and your metabolism slows
Cheat days can be used strategically in which you increase your calories up to maintenance or slightly above; helps boost your metabolism and restores leptin levels - tells your body that you aren’t starving and that you have an abundance of energy
Having a cheat day you will spike your leptin levels back up and kick start your metabolism to burn more fat - leptin levels rise and fat burning begins
Note: Leptin is highly responsive to glucose metabolism - so if the majority of your additional cals are coming from good sources of carbs your leptin levels will show a significant rise over if you had eaten a surplus of cals coming from more protein or fat
Disadvantages of Traditional Cheat Meals on Keto
Takes you out of ketosis
Disrupts fat adaptation
Spikes your blood sugar, causing cravings
Risking the keto flu.
Leptin & Fat Metabolism
Leptin regulates lipid metabolism independently of food intake - leptin stimulates lipolysis in adipose tissue and liver via activation of the sympathetic nervous system
Leptin has been shown to increase glucagon and catecholamines
Leptin also stimulates fatty acid oxidation by activating AMPK in skeletal muscle, and preventing the accumulation of lipid metabolites associated with lipotoxicity
Leptin Resistance
You’d think, then, that fatter folks would somehow magically stop eating or start losing weight once their leptin levels were high enough.
The body doesn’t always listen to the leptin message and leptin resistance occurs
The leptin signal isn’t being heard, so it cannot stimulate your metabolism or suppress your appetite
Because fat cells produce leptin in proportion to their size, obese people have very high levels of leptin
Given the way leptin is supposed to work, these people’s brains should realize they have a sufficient amount of fat
The problem is that the leptin signal isn’t working. There’s excess leptin floating around that the brain doesn’t see
When the brain doesn’t receive the leptin signal, it thinks that the body is starving, even though it has more than enough energy stored
Causes the brain to think that we need to eat more and conserve energy - makes us
overeat and feel lazy
One theory as to why this occurs is that leptin can’t get to the hypothalamus because the proteins that transport it across the blood brain barrier aren’t working or aren’t there, since there’s a buildup of leptin in the cerebral spinal fluid that bathes the brain
References
1) Takekoshi K , et al. (n.d.). Leptin directly stimulates catecholamine secretion and synthesis in cultured porcine adrenal medullary chromaffin cells. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
2) Physiology of leptin: energy homeostasis, neuroendocrine function and metabolism. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
3) Ahrén B and Havel PJ. (n.d.). Leptin increases circulating glucose, insulin and glucagon via sympathetic neural activation in fasted mice. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...

[@alexandermauga3629]

Thomas is so Keto by watching his videos I get into Ketosis.

[@Adamimmune]

Lol :D

[@melissalofton5542]

He's the Chuck Norris of keto!

[@kathleenkarsten5739]

A-LEX M94 Hahahaha! Crack me up! 🤣🤣🤣

[@colinsellers2460]

xD

[@40KoopasWereHere]

When he goes to the mall and walks through the food court, everyone around him suddenly has to pee because of all the carbs fleeing the scene

[@cody316tube]

Lost 81lbs in 4 months, was 300lbs now 219lbs , i gave myself 1 year to lose 100lbs guess I'm well ahead of schedule YES.

[@54MercyMe]

Wow! Fantastic! Keep it up!!

[@feezyfarishta]

What did you eat

[@mikekier909]

How?

[@lindaklase3821]

Cody Canales How is your skin handling fast weight loss?

[@robkey69]

Nice work Cody, how many calories a day are you eating?

[@Annileeze]

I’ve lost 50 pounds in four months! I’ve never felt better, and it’s all due to the education I’ve received from videos just like this one, Thomas. You and Dr. Berg have shown me the light. I feel amazing! Thank you so much for all that you do and all that give to a stranger like me. You’ve touched my life, changed my life and I am so grateful!

[@deykno87]

What your do👀I need help?!?!😭

[@cindys2995]

@@deykno87 Dr. Berg has a few great vids on how to start. Maybe this channel has them too. But I'd start there.

[@AkRenee]

Also Dr. Boz.. she's fantastic.

[@LUckybones25]

Dr Berg is great!

[@valentineplazajr.1379]

What's your strategy ?

[@londonk09]

My feelings are hurt. I thought he was about to tell me how to eat fries and stay in ketosis.😭😭💔

[@Simply_Savy]

😂😂😂

[@messiii.007]

Still laughing 😆 🤣 😂 😄

[@christelvegamiranda]

Same

[@ladydiaspora807]

🤣🤣🤣I was waiting...and waiting for him to give me a pass on pie or cheese cake

[@londonk09]

@@ladydiaspora807 🤣😂 You actually can make a really good cheesecake on keto. But this video did hurt my feelings.

[@SaraLanvin]

I love IF and I love Keto and I've been following it for years and lost so much weight and feel great. But Jesus, eating a bowl of pasta once in a blue moon isn't going to kill you. You've gotta live once in a while. Let a cheat meal be a REAL cheat meal.

[@reni1076]

Beautifully said

[@deehermione943]

Agreed!

[@jeniferfuhrman1525]

Agree!

[@booshouse6424]

Absolutely

[@kentuckyburbon1777]

Doing Keto and IF: I had a cheese danish Sunday morning with some scrambled eggs, but I had just a 1/4 and I also had a french roll but just about a 1/3 rd with some butter…the time before a month or so earlier I had the whole danish. Just the little bit I had this time was enough to have the same “experience”. But usually i’ll make an almond flour microwave muffin, mash some blueberries and add some Monk Fruit Sweetener, pretty good.

[@ThePassportPapi]

I don’t know about ya’ll, but I’m going to 5 guys for my cheat meal

[@Givememoneyfr]

I’m obviously going to kfc

[@circe4790]

You can have pizza: 😀 With coconut cheese: 😡

[@efrencolomo8187]

Dont hate on coconut

[@ericrolo2977]

🤣🤣🤣

[@CJTROPOKE]

I laughed so hard at this

[@basedaudio1]

Wtf is coconut cheese

[@circe4790]

@@basedaudio1 cheese made from coconut milk. No thanks ! 👎

[@ellentracey5274]

THANK YOU!! IM 61 YEARS YOUNG, AND I've lost 100 lbs on keto and NO Weightloss surgery. IVE Kept at it for almost 3 years now and will never go back.. You've been a big help through my journey. MY Doctor took me off high blood pressure meds, and said my diabetes is not exsistant so she's weaning me off metformin. 🤗

[@wolfwarrior3454]

Yes, please have some more videos on cheat meals and keto-ish snacks. Thank you.

[@fuckyougeorgebush]

You can make keto snacks that feel "very cheaty" with heavy cream, cacao powder, and a sweetener like Truvia that doesn't have maltodextrin in it. Just be aware, there's ~15g of carbs in a pint of heavy cream.

[@Baelcumba]

@Kimberlynn Xø Does Lara Bars make low carb bars? All the ones I've seen, and almost all protein and energy bars in general are loaded with sugar and other carbs. I find it very difficult to find a good low carb bar.

[@KatarinaS.]

@@fuckyougeorgebush Do you make a chocolate mousse out of it? Do you use a recipe that you can share?

[@NannaTina]

Kimberlynn Xø hmmmmm Calories: 190 to 230 per full-size bar, 100 calories for the mini bars. Carbohydrates: 23 to 24 grams total carbohydrate, 4 to 6 grams fiber, all from natural fruit and nuts. Fat: 9 to 14 grams, all from nuts, provides omega-3 and omega-6 fatty acids.Jan 12, 2019

[@Gredelk]

@@KatarinaS. i made a choc mouse this weekend and it was fantastic! I've been doing keto for 7 weeks and this was my first keto dessert. 1 cup heavy whipping cream 1 TBS cocoa powder 1 dropper full liquid stevia (in the future i will make it with less stevia) whip until thick! enjoy!

[@MassimoCFC]

it ain’t that serious. just eat carbs or have a cheat meal/ day every so often you can still make progress. it’s about how you bounce back the next day. just live for christ’s sake

[@FlyWon]

No Nonsense Chels i agree! I had a “cheat meal” w/ Mac and cheese and sweet potatoes and i lost the bloating and water retention in a day and a half

[@FlyWon]

No Nonsense Chels my first “cheat meal” in 2 months

[@luisvelez8096]

Same. I still lose weight when cheating on weekends. Just bounce back. You won't be on the most optimal form of Keto but you'll still make progress.

[@andrewjackson3486]

Seriously! Some of us are in social situations and it becomes impossible to avoid carbs. Bouncing back is easy!

[@Purplemar24]

I have been low carb / keto for 3 years and this is extremely helpful to know. I have stayed away from cheating because I didn’t know how to do it while staying keto and not causing weight gain! Thanks for the video.

[@ThomasDeLauerOfficial]

You’re very welcome!

[@BluebonnetShelley]

I realized I’ve already been doing this periodically and I have noticed good results. Sometimes I just feel like I need to eat more calories, but I always like to keep it keto. Thanks for verifying what my body instinctively knew.

[@oliverpierre22]

Fantastic information Thomas. But I must say that cheat days are not because I feel my body needs it, it's a psychological need!!! 🤪

[@bradwilson6601]

Five Guys is my favorite for a cheat meal, have lost 33lbs. since the first of the year.

[@charliechan6892]

@@bradwilson6601 I'd even do a burger without bun and be happy tbh

[@merylslabbert3570]

Allows for changes in texture with taste variations, especially on the sweeter spicy foods. Also a cheat treat can be great motivation to get through the mundane low carb meals for some breaks occasionally.

[@lp9716]

@@charliechan6892 - on keto you're not even cheating if you do that. When I'm on the go, long road trips etc. A burger with no bun is my go to.

[@ClarityDetermination]

... or does our body inform our mind ...

[@gitnbizy]

LOVED the info and content in this video. I've been on keto 3 months and have never had a "cheat" meal, because I thought it meant consuming more carbs and I definitely didn't want to do that! But thanks to this video I'm now excited to have one weekly cheat meal and still stay keto. YAY!!!!! Thanks Thomas 👍

[@alexhorvath5519]

This was the BEST perspective I’ve ever heard of in “cheating”. The beginning is all I’ve ever heard bodybuilders say is that they need a crazy cheat meal to recipe the muscles. Thank you!!! So much incredible info!

[@claireplauche7724]

Oh my Heck! I'm a nurse and have been I ketosis for about 2.5 MOS! I am so hesitant to splurge because I've gotten crazy Amazing results with the keto plan! I'm also trying to reduce dairy..so thanks so much for that advice too! You're bio chem info is awesome to me, but it may be a bit too detailed although u explain it very very well! Thanks so much for you and your family's hard work and will be sharing with my other nurse family members! So glad to know that there's a structure to this "cheat meal" thing. You turned the lights on! ❤️❤️❤️

[@dena180]

you never have carb days??? wow... respect! i get a carb heavy day every month or so, and i just burn it with lots of cardio & fasting and i don't notice any weight gain.

[@chainshizuru5321]

Me too.. fasting really helps

[@ivettef7755]

C do u fast for 24 hrs after you’re cheat ?

[@zorabw8948]

Thanks. I thought I was the only one who is thinking this way. You really spoke from my heart.

[@aminalseiab2907]

I just started this keto diet two days ago so i dont know much about it, can u say how long do i need to fast after the cheat day

[@Sparrow353]

@@ivettef7755 Fast a day before and if you can after.

[@MichelMawon4982]

Thank you, thank you. I've been eating zero carbs outside vegetables and berries for about a month now and think I've been too calorie restricted so I haven't been seeing weight loss or ketones. It's also so helpful to hear someone doing keto who doesn't have dairy all the time.

[@Ghostkeeper]

53 been on keto for 9months still working the Kinks and you'd been a lot of help thank you......

[@CindyRussi.]

So basically you’re saying a “cheat meal” is eating 2 avocados instead of 1 😔

[@coleencmckay]

I know...a cheat meal is a keto pizza? No! I eat keto pizza or a whole avocado when I want. A cheat meal to me is a bit higher carbs 1 day a month...from 50 gram to 100 grams after a big exercise day. And whenever I have done it, I actually get stricter for weeks after and do more fasts. It's my strategy. Not all people are losing! Metabolic flexibility is a good thing. I believe you should be able to feast once in a while and purposely kick yourself out of ketosis for a few days is a healthy way to live. Are ancestors weren't in famine/ketosis mode 100% of the time and sometimes had days where they ate starch and berries. Dr. Mindy. Pelz talks a lot of about incorporating feast days, especially if you are a woman. The week before your period, you need foods that support hormones like squash and potatoes. I will consider those few days my feast days rather than cheat days.

[@youngingbrown]

@@coleencmckay 50 gram of carbs 🤪 I get 20 grams of carbs a day

[@CeceDeAnn]

coleen mckay healthy keto would be to eat Whole Foods... so when it comes to cheating, yes a burger with low carb bread and the actual serving size of fries, or keto pizza is a cheat day. Ideally you’re not eating processed Keto foods daily

[@sillyfarmerbilly8872]

😂

[@juddyvideo]

Right!! I’m watching the whole video waiting for him to say it’s ok to eat a normal cheese burger or have some bread and wine with dinner for once!! I’m soo pissed and confused.. its cheat day so enjoy keto pizza? Or keto cookies and coconut ice cream? Plus all the science talk has me in the edge of my seat waiting for an example or two of meals ok once a month to look forward to and how to bounce back or prep your body the day before you get what your tastebuds have been craving.

[@patmike3406]

Thank you for explaining this so well! I especially love hearing the science behind the methods. And I am so glad you talked about the Cheat Meal in terms of staying within the Ketogenic plan. Very informative!

[@teralynnharris]

Great video. I have lost 67 pounds so far and needed this information. Also ordered a dozen variety cookies from the sponsor. Been looking for a keto snack for on the go. As always Thank You Thomas.

[@PepperJack2022]

Yes please more about when to have a cheat meal and cheat meals in general. I’m in awe! So much good information. I learned so much! I could actually feel how hard you worked at making this information easy for us to understand! Thank you!!!

[@timn8692]

I started Keto due to your incredible videos. On day 5. Keep up the great work.

[@wendym5086]

So how's it going?

[@Kelly_Silverman]

Explains exactly why I remained in ketosis this past Easter weekend while indulging in the Keto chocolate cake I made. Almond flour.. grass fed butter.. sweerve sweetner and Lily's chocolate are all keto Staples. Glucose never went up and I remained at 1.5 keytones or more.. "cheating within the spectrum"... But depending on your goal, I wouldn't make a habit out of it, that's for sure ♥️

[@RogwinMusic]

Stevia is also great sweetener, I make great brownies of almond flour and coconut oil, chopped walnuts, AWESOME!!

[@kdom4117]

I want that recipe! 😳

[@Happy7777.]

yes! there are amazing keto deserts! kzbin.info/www/bejne/aqDCaXylnpiDmJY

[@ratnaariyanti483]

What I miss most since I went on keto for the laat 3 months are brownies, banana bread, and the cookies I used to make on weekends..... here, in mt country, almond flour and those keto staples are too pricy for me, so I'm still trying to find an alternative flour and sweetener that 's affordable for me. Can i use dates as my sweetener ? Thwy're quite eaay to find at any local supermarket .

[@aronmartinez9673]

Thank for keeping me informed. I'm scheduling my first cheat meal since starting Keto. I was already planning on having tacos, nachos, or a burrito. Had no idea how important it is to cheat within the Keto guidelines. I'm glad I did my research before eating out.

[@alk230886]

Thomas his was a very very informative video! We are truly blessed to have your caliber of teaching here on you tube. Thank you. I’d love to hear more clarity on the glycogen/lepton/ calories teachings. Thanks

[@Luuve]

I love the way you promote things! You make it look super natural. I appreciate that!

[@cody316tube]

Update I'm down to 203lbs feeling awesome thank you everyone for the positive comments technically I was at 303lbs so i did lose a 100lbs i will probably look forward to additionally losing 20 to 40 pounds more but trying to add muscle as well, still under construction lol 1luv peace everyone.

[@beverly5886]

Cody, congratulations! You are an inspiration for me!

[@lauramalpass6809]

Please please do a video on cheat meals! The how and when. I love watching your videos! They are so informative!!

[@ccpperrett7522]

Laura Malpass what Laura said!

[@mrsaye499]

Love the way you extract, convert and disseminate this information. Thanks!

[@KDHyatt]

Omg! No wonder I fell off track. Prior to this video, I'd been carb loading for cheat days. The last time I did this wrecked my keto state of being. I am grateful to finally know how to cheat meal properly. 🤦‍♀️

[@Dagoth_Ur_1]

Thanks, was gonna have some carbs as starting to feel famished (in calorie deficit on keto and doing HIIT) but after watching this I'll just have a higher calorie keto meal.

[@noorani84]

Thomas, it would be great if you started doing some more videos on fasted work outs during a keto diet. The science behind that and how to optimize would be helpful to many viewers on this channel.

[@vanessammiller3436]

totally agree

[@IzaKidasmex]

I really like how you explain things (especially leptin resistance 'dude, stop and the brain doesn't pick up the phone anymore'), it's really fun and easy to understand

[@olivergeoffreyblakely7623]

Hey just saying.. I really liked the recent recipes you shared. Thank you and keep them up!

[@sharonboyer8887]

I am new to your site. You seem very smart and have good information,so I subscribed. I am 77 and have been on Keto 4 months. I have loss 2 dress sizes but more importantly, I feel 40 again. My motivation is to get off the high blood pressure medicine. I am just now considering adding snacks. Thank you for sharing your knowledge with us!

[@Anon_E_Muss]

Wow. Fantastic!

[@7eather]

That's amazing!

[@luvslagos]

I have dreams I am eating cake and pizza and have so much guilt I wake up! I guess that is the closest I will come to actually cheating, lol.

[@AnnabellaRedwood]

I had dreams like that when I started the Carnivore diet. Lol.

[@suchangburagohain]

Me too. I had dreams of ice creams, dumplings, burgers. 🤤

[@jesussaves4634]

😂😂

[@Jb-du5xt]

I thought I was the only one having these....only difference is that they’re more like nightmares lol

[@greyladydamiana]

That is the same as alcoholics having dreams about drinking again. It’s considered healthy, because it’s your brain’s way of giving you what you want without the consequences. It’s supposed to be a sign that you’re healing

[@something2stand4]

I would like more info on this but I could say that about everything keto. I started this diet about three weeks ago and I am in love with how I feel and the weight loss. I was 267 three weeks ago now I am 245 yet it doesn't really feel like a diet. I am loving keto and the info you put out there. Thanks for the dietary assist!

[@pourartistacrylicsbyshanno3987]

You are so good at explaining the clench behind weight loss and ketosis. I really appreciate your videos.

[@jaymzx2587]

Great video! Love how you combine the science with some humor and great explanation for us simple folk 🙂

[@ThomasDeLauerOfficial]

Thank you!

[@KetoCookbooksCorner]

*Thanks for sharing this unique perspective and providing us with a practical strategy for indulging while maintaining our keto lifestyle!*

[@32hothead]

Great video! Love the dumbed down explanations up from and then dive in to the science stuff after. Thanks again.

[@sarahdossaji7750]

yes please!! go into more depth on this topic :) You're so knowledgable and I want to learn more!

[@darbywiler6957]

Thomas: great stuff, as always. Would love to see your analysis/review of the SlimFast line of keto products.

[@peneloperae7622]

Please keep posting about Keto dessert options and "cheat" meals!

[@fernschutz301]

This is by far the best video. My cheat days were all wrong and you set me straight. Thanks Thomas. I have a metabolism that slows down so much I can’t lose on 1000 calls / day So I speed it up by having cheat days but I’m doing it with carbs - ALL WRONG! Now I got it So important this new information in this video.

[@denisebrown2981]

Love watching your videos! I've learned so much! You teach us things that are important to our bodies in an easy and fun way! Thanks so much! Really enjoy your videos.

[@crazytrain86]

Thanks Thomas! This explains why I've lost weight the week after a pretty big keto based cheat when I figured I'd be gaining.

[@ThomasDeLauerOfficial]

Gotta mix things up!

[@brettlarkin1992]

I ate 8 Oreos & a chocolate bar yesterday. I’m assuming I’m def not in keto now

[@zainabhassan8573]

Awesome video was very helpful thank you and plz make more videos on it

[@MoBettaon3s]

Thanks, great info. I would love to see more ideas on cheat meals. I am on my 5th day of Keto and loving it so far.

[@hello991122]

How is it a cheat meal when you are still in ketosis??? When I want a cheat meal I want real food and have healthy bread, pasta or rice. I am going on a one week vacation and want to enjoy good local food. Life is too short to not enjoy it.

[@tone3560]

Of course...as long as when you come back from vacation you have the discipline to continue. If i eat "real food" i feel like i ate a cinder block

[@nishisaxena4831]

Wtf does local mean anyway ? Just stick to veggies soup and salad. Local to me means strawberry picking not going to a shitty ihop copy

[@loganoneal5506]

@@nishisaxena4831 You would be surprised by the food around the world...screw health that stuffs too good to totally give up

[@sarahangeleski2027]

Yep, it's all fun and games until you become insulin resistant or diabetic.

[@hello991122]

@@sarahangeleski2027 I don’t think you get diabetic from healthy food.

[@nohalfmeasures6]

Legend has it that cookie in his pocket got washed.

[@Sara-mr1hs]

I really liked this video. My birthday is coming up and I've prepared several sugar free, low carb treats. Hopefully, I'll stay in ketosis! 😊

[@bora4861]

This is the best explanation of leptin, glucagon and insulin altogether finally.

[@mikes3523]

I just realized how much he says, "ok". Now I can't unhear it.

[@joelle_cg]

mike smith thanks mike 😂

[@BreakdaHouseDwnBootz]

And “you see” he says a lot too 😂

[@chipkelly1952]

I’m gonna lose my 30 lbs then eat a personal pizza idc lol I’m just trying to be healthy not a model

[@hidden_fear4166]

SAME

[@TheAngeloutlaw]

It hurts so much when the inflammation comes back, that when I have a cheat meal again i am going to make it worth it. That ice cream sandwich he made looks amazing.

[@cmillz9337]

As long as your meeting your personal goals that’s all that matters. ❤️

[@jakeseeley2712]

I hear what you are saying but a pizza isn’t healthy no matter who you are. But like I said, I hear you and support it lol

[@sandragordon6219]

I REALLY LIKE how you explain everything!

[@halenfansarah]

Thank you for the video. I'm thinking of starting the keto diet really soon and my husband is open to the idea. Really hoping he starts it with me. He works construction and is quitting smoking and has a lot of craving right now and of course gets hungry more with his work. So it's good to see there are keto sweets that make it possible!

[@brandnueweightloss]

This is pretty high level thinking when it comes to human physiology. Great explanation!

[@1stNlass]

Thomas rocks that human physio :)

[@zlymaciek]

you don't have to *cheat* if you're on keto (or any other diet), just replace bad ingredients :D

[@RV-there-Yet]

Agreed. Also, the term 'diet" as a noun, not a verb. I think a lot of people get tripped up on the act of 'diet-ing' as a temporary, tortuous thing; The Cabbage Diet/Weight Watchers etc- eating keto doesn't have to be that. Rather, your diet- meaning how & what you eat, as a way of life- is simply that. How you eat. Switch it up, adjust as needed/wanted, but don't treat it as an action word. Seems like a calmer, more steady approach.

[@rickhartley5306]

Yes I think keto is a lifestyle change that is for your health more than weight loss without a doubt. A healthy body is a good body.

[@7eather]

@@RV-there-Yet A lot of us quite like our cabbage soups, js 🤤

[@WeirdyKatz]

Glad to have a great teacher thank you so much for teaching me a WHOLE bunch!!

[@summersrebe2368]

Loved this video. Would love to learn more about the metabolism and cheat meals. Thank you!!!

[@sonialife7623]

Yes please . I love to keep hearing about cheat meal .

[@ThomasDeLauerOfficial]

Stay tuned!

[@ElizabethEllaaa]

Is there a time frame you recommend for cheat days? Once a month, once every two months? I'm wondering how I should start incorporating cheat days since I'm new to it. Thanks!

[@richieb1684]

thanks for this video I was fixing to go all out on a cheat day but this confirmed what I was thinking I made it thru thanksgiving easily so christmas should go as easy.

[@mattswhatiam]

Definitely interested for hearing more in depth about Keto cheat days, that would be awesome ☺️ love your work man - such great educational/in depth content

[@indiapasley9319]

I love how you explain how different hormones communicate with the brain to do their job and how we can use that to our advantage. Thank you Anatomy and Physiology lol

[@PeopleHealthTru]

3:30 Need low insulin so glucagon can open access to fat stores. Leptin stimulates glucagon.

[@wataki2]

I figured that when I got to my goal weight and was in a good place I would allow myself every week or every two weeks a whole full day of eating whatever the heck I wanted and not feel guilty about it. Then the next day go right back to eating healthful and keep it moving.

[@TRmusicProductions]

I've done it and that works, as long as you incorporate fasting. My face and stomach would be leaner the day after my cheat days. 🤷🏽‍♂️

[@MK_619]

@@TRmusicProductions how long do you have to fast after your cheat meal?

[@rosemarypalmer9729]

Im a new subscriber love your channel !! Keep the videos and information coming learning alot thank you!!

[@dogfan_1012]

Huge help one of my favorite videos not overly science just a simple breakdown with examples. Thanks!

[@ThomasDeLauerOfficial]

You’re welcome!

[@nathanniyazov4526]

thomas please do a video on oxalates in phytic acid in keto foods such as nuts, seeds, and cocoa.

[@sylvainster30]

This is one of my fav video of yours Thomas! 👊🏼 ✌🏼😎👍🏼

[@ThomasDeLauerOfficial]

Thank you so much!

[@solennlefloch5457]

Great video as always 🙏🏻I just followed your advises and ordered the fat snax. Delivery this Friday 👍

[@debracassidykay5210]

Thank you so much Thomas, for all your great videos! Especially during this pandemic! We all need info to be more healthy!!

[@MrKanti-yy5ux]

No joke, that Chocolate Peanut Butter (not Peanut Butter Chocolate) Enlightened is dangerously good and one of the lowest in sugar they've got. 10/10

[@marselawheeler9301]

I’m with you on that! I think it’s only 2 servings and not the suggested 4 😬😄

[@stevecooney7193]

thx for the info, i have to check it out!!

[@Themdawgsishell]

Rebel ice cream

[@annaclarepolttila6256]

Thank you so much for this definition of a “ cheat meal” I have always suspected this was the case that all these yummy Pinterest “keto recipes that clearly will be more fuel than I need when trying to use up my excess stored energy, like on my hips! To your good health Sir!

[@AlexThien]

Just wanted to say that you're videos motivate me to stay on track and have kept me away from all the big Pharma conventional medications and the traditional cycle of healthcare. Your videos have directly impacted the course of my life and given me a chance to get back to normal. Without info like this, I could just have been very easily gotten to a very bad place or even really sick.

[@Lovelylealea]

I appreciate this video... it’s so many people out in the YT universe that stamp Keto on anything and tell you all kinds of false things....you’re not lying about cheat meals. I had a cheat meal (who are we kidding, it was an entire day) of too many carbs and everything else and ended up gaining 6llbs of water. I cheated on Sunday and today...this morning...Saturday...I’m finally back down..smh will not be doing that again

[@mathewwilson1704]

Some cheat meal recipes would be awesome. All the product you recommend are not available in Australia

[@DLayman3315]

Loved the video! Jk, haven’t finished watching it yet. But it’ll be good

[@rebella5769]

I think I've been accustomed to think cheat meals have to be the most decadent foods I can imagine but listening to you today I realized I now enjoy my keto treats and snacks just as much as the other, and in some ways more than the others. I no longer need to go so damaging anymore.

[@TripleG69]

Love your videos! Keep them coming.

[@laurenroth5972]

I like having a serving of halo top ice cream for a “cheat” meal, especially if I kept low carbs throughout my other meals in the day

[@IPv6Freely]

My cheat meals while on keto, which I do once a month, is to eat something like potato, rice, corn, pasta, etc. for one meal. I'm definitely not going to eat processed sugar, but having something to look forward to keeps the entire thing sustainable for me.

[@MultiAnne36]

I had Ham on Rye bread today.

[@jenniferbrowning929]

Love fat snax! I appreciate your sponsor suggestions!

[@milkisobel]

thank you very much for this one, you make it reasonnable and stressless by being honest !

[@atown71]

nice vid do a night shift keto plan! things to keep me full though the night

[@barrowscasper12]

After a few weeks of doing keto, I was craving for something, so I thought one cheat meal is okay, lost about 20kg so should be fine. That pizza felt sooooo heavy on my stomach that I couldn't really enjoy it. Been a few months since then, haven't had cravings for something like that ever since.

[@efrencolomo8187]

That's what he said was gonna happen in his other cheat meal videos. Only can "cheat" within keto

[@alanacreates]

Yes this was a super helpful video! Just had cheatmeal for Canadian thankgiving yesterday! Dessert was Keto Zucchini cobbler (which no one believed was NOT apples!!) with scoop of arctic zero brand non dairy low carb ice cream! Sooooo delicious!

[@paulrock1813]

Very interesting & helpful video on healthy snacks. I would be interested in seeing more videos on this subject.

[@GreyGrim]

@Thomas DeLauer how often should you spike leptin?

[@loumilano1414]

I had a few cheats meals over the Easter weekend and I gained 10 pounds!!!

[@ccpperrett7522]

As Thomas said, "We become very insulin sensitive. Insulin tells our body to, "Quick! Grab those carbs! We need them for the famine that's coming!"

[@c.l.montoya2972]

Wow! This video was super helpful for me. Thank you for making good sense. It is exactly what I needed. I have been losing the same 10lbs for 2 months.

[@donaldsavage3699]

awesome video Thomas ... Keep up the good work!

[@2OO10x]

Thomas DeLauer, the type of guy to fast 3 days to preserve his test levels after finding out a soy ingredient in his snack

[@efrencolomo8187]

I'm laughing so hard at this. You guys are so mean

[@altooker1560]

Love this kind of information. Keep them coming. The science is always amazing to me.

[@jjws1725]

I appreciate the information very much. Thanks

[@glendamidgette9916]

This was so helpful Thomas!!! Thanks so much.