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Break Fast if in Keto:
You can break your fast with it as 1) it’ll keep you in a fat burning mode 2) provide you with sustained energy, and 3) be beneficial for your gut.
Study – European Journal of Clinical Nutrition-
8 healthy young men had 24-hour energy expenditure (EE) and urinary catecholamines measured during their stay in a respiratory chamber on four separate occasions. These were randomised between four different combinations of medium-chain triglycerides (MCT) and long-chain triglycerides (LCT), a total 30g/day, which was consumed with their habitual diet in three equal parts (10g each) at breakfast, lunch, and dinner in the following ratio of MCT: LCT (g/g) 0:30, 5:25, 15:15 and 30:0
24-hour EE increased significantly with increasing MCT:LCT ratio, with the diet providing a total of 15-30 g MCT per day stimulating 24-hour EE by 5%. This corresponds to a mean absolute increase in daily EE of approximately 500kJ, with individual values varying between 268 kJ and 756 kJ. No significant differences were observed in respiratory quotient nor in urinary nitrogen losses across diets, but 24-h urinary noradrenaline was significantly increased, whereas adrenaline and dopamine were unaltered.
Study – Zeitschrift für Gastroenterologie (Z GASTROENTEROL)
Liquid is the overall best caffeine delivery method with the most caffeine being absorbed in the least amount of time to fully saturate blood plasma. The effects of caffeine gum are quicker, but less caffeine is absorbed overall – an advertised 100mg caffeine piece of gum would really only deliver 77mg of caffeine (see chart below.) Caffeine capsules and tablets take the longest to fully saturate the blood since they have to dissolve in the stomach first. As mentioned, it’s believed that drinking caffeine on an empty stomach provides faster absorption than drinking caffeine with food or after eating. There was some research into this notion and it was found that the rate of stomach emptying did speed up or slow down blood saturation rates.
People with full stomachs, especially those given a high fiber (hard to digest) meal had slower caffeine absorption rates:
The effect of altered gastric emptying on caffeine absorption (tablets; 366.1 mg) was studied in patients with gastric stasis or after Billroth II partial gastrectomy with adequate gastric emptying and in healthy subjects with slowed gastric emptying due to a fibre-free and a fibre-rich liquid test meal of an elemental diet, respectively. Compared with controls (n = 15), a significantly slowed caffeine absorption was found in gastric stasis (n = 8) by means of a lower absorption rate constant KA (0.018 +/- 0.007 vs. 0.122 +/- 0.110 min-1 in controls) and a prolonged peak time tmax (160 +/- 77 vs. 46 +/- 19 min)
As an Appetite Suppressant:
Satiation – Fats & CCK-
CCK is released after you eat; its main purpose is to tell your brain that you are full – acts as a short-term indicator of your fullness. Specifically, it is secreted from mucosal epithelial cells of the small intestine (duodenum), and stimulates the release of digestive enzymes and bile from the pancreas and gallbladder, respectively. It is also produced by neurons in the enteric nervous system, and is distributed in the brain.
Two main reasons regarding CCK’s ability to induce satiety:
One is that meal-induced secretion of cholecystokinin activates the satiety centre of the hypothalamus in the brain so that the person feels full and stops eating (mediates satiety by acting on the CCK receptors distributed throughout the CNS.) A second reason is that, because cholecystokinin inhibits emptying of the stomach, the sensation of satiety may be the result of distension of the stomach.
1) Will continue to promote the production of ketones and encourage fat loss, and 2) can substitute more nutrient-dense foods
Coffee & Glucagon:
Coffee promotes the release of glucagon – it signals fat cells to release free fatty acids (a process called lipolysis) into the bloodstream to be utilized as fuel.
Calories but little Insulin Response:
Carbohydrates break down quickly and have a rapid effect on insulin and, in turn, blood glucose levels.
Dietary fat takes quite a while to break down, typically about four to six hours. Because only a tiny portion of a fat molecule can be used as glucose for energy, dietary fat doesn’t impact insulin or blood glucose levels.
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