King Henry VIII is renowned for having six wives, two of whom he executed. But he is also an infamous glutton. He expanded the kitchens at Hampton Court Palace to 55 rooms, had over 200 on his kitchen staff and offered guests meals with up to 14 courses.

While you’re probably no King Henry, chances are you like to have a rich meal now and then. The problem is even one high-fat meal can guillotine yesterday’s –and tomorrow’s—best intentions. When an international team of researchers gave a small group of men the amount of palm oil that’s equivalent to what would be found in a fatty meal, the guys’ health immediately took a turn for the worse:

• Their insulin sensitivity went down by 25 percent (this increases the risk for diabetes and promotes weight gain).
• Triglyceride levels skyrocketed by 35 percent.
• There were measurable increases in blood levels of glucagon, a hormone that boosts glucose levels.

Keep eating high fat meals and you’re at risk for non-alcoholic fatty liver disease, which can lead to inflammation, trigger irreversible scarring of the liver (cirrhosis) and clog hardened arteries.