The RETURN of Keto (what I’ve learned in the last 5 years)
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- Опубликовано: 16 июн 2024
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The RETURN of Keto
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References
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Timestamps ⏱
0:00 - Intro - The Return of Keto
0:21 - Keto Macros
1:28 - Mediterranean Keto Diet
3:57 - Increase Polyphenol Intake
5:56 - Organ Meat
7:29 - Get Grass-Fed/Finished Meat Delivered to Your Doorstep with Butcher Box!
8:15 - Eggs
9:44 - Allocate Most Calories to the Morning
10:37 - Importance of Protein
11:53 - Fiber
13:31 - Take Breaks From Keto
14:25 - How to do Keto in 2023
In case the Internet apocalypse comes and prevents me from posting videos, Please join my email newsletter and receive a Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/ Or an Intermittent Fasting Plan: thomasdelauer.lpages.co/fastandfeast/
Is it still 2021. Hope not! ;)
This thomas guy flip flops on his diet advice more than a catfish out of water lol
Maybe you had a problem in the audio in this video? It's very low here (sorry for the bad english)
Thom, channel is great and it’s very motivational! I just wanted to say I’ve taken a different approach to my keto diet and keeping my macros at 45% Protein, 10% Carbs, 45% Fats. Very similar to what you have explained in this video. In addition I have added a 3 day a week lifting routine where I split a full body workout with lest sets split across 3 days. The key is I’m pushing each muscle close or to failure each set and the results have been great! I’ve loss 50 pounds in 2 months and gained 6 pounds of muscle. The one thing I have noticed is I’m more satiated and recovery has been more effective (Less soreness), and this has led to better workouts. I’m no where near an expert but I think the added protein has been invaluable. Keep up the great work!
Volume is very low on this, please turn up the mic next one ;) great content
Summary - New guidelines in calories:
Protein - 30 - 50% (was 20-30%)
Fats - 40 - 60% fat (was 70%)
Carbs - 5 - 10% (no change)
More organ meats - yields more vitamin A, B12, heme iron, copper
More eggs - better for brain, less cognitive decline in long run, short term better memory
Most of the fat in the morning - less risk of storage, less lipotoxicity,
Fiber is OK and useful - up regs PPR-alpha, fiber alone improves insulin resistance.
Cycling out of keto every 4-6 months 2 weeks off
More mono unsaturated like ghee, hard sharp cheeses, less coconut, less omega-3
Thx
Thank you for listing it out for the rest us!
@@eddieb1323 There's still plenty of good stuff in DeLauer's video, like good reasons for doing these things that will help you remember them, but I'm glad you got value out of the list, too.
LESS polysaturated fats, not less omega-3, get enough O3 :) even one tablespoon of fishoil is enough on most good brands :)
Thnx Scott! Just what i was looking for!
Thomas, I found strict carnivore was way to limiting and frankly unsustainable for me. I have chosen to bounce between carnivore and Keto with a focus on whole foods and nothing from a box. I don't want to be limited in my food choices moving forward but I am aware that certain food shouldn't be consumed in any diet plan. thanks for all you do bro.. you might not think about this but you and the others in the low carb keto sphere likely saved lives... sincerely a guy who has reversed his type 2 thru low carb keto..
Same.
yeah doing hardcore keto or hardcore carnivore is unhealthy long term these are short term diets to help fix problems (obesity, diseases, etc)when they are fixed switch to a more balanced diet with the highest quality organic and least processed foods just avoid the general bad things like wheat etc
@@InternetGod yeah avoid grains and seed oils and processed food and sugar pretty much.
Same
carnivore is keto!
Honestly I was already doing this… 50% Protien 35-45% fat + 5-10% Carbs
With decent cardio (low intensity) 40 minutes am and 40 minutes pm … gives crazy results and I was never hungry
Yep, same here!
doing a very strict keto diet with little to no carbs (maybe 5g a day), majority being protein and the rest being fats. i’d say i’m in between keto and a carnivore diet and so far 3 days in im down 5lbs. started at 221 and trying to reach 190
I wake up vegan lover,then I watch a video and I become a keto lover at 10. By 11 I am definitely a pesco vegetarian. But at 1 I become a carnivore lover until I watch Nutrition Facts and I go back to vegan. Then I watch an Australian video and I go back to keto. At noon I am so confused that I just fast...
😂
Haha 😂
Lost me at Vegan....
It’s ridiculous there is so much contradiction it’s insane. The only thing I know is that sugar is bad unless from fruit and highly processed carbs are bad. Everything else is fine.
@@hrshy491777 Wait until you discover, High Carb Regenerator, omg.
As a RN and nutritionist I see the biggest compliance with a 50% protein 35% fat and 15% good carbs when doing a low carb diet(stopped using keto name) it seems to provide just enough diversity of food without the spiking of hunger hormones. Just my experience.
Yep, I found this the most helpful and sustainable for weight loss and my PCOS. I call it a “low carb lifestyle” and feels healthy and not lopsided or fad dieting.
Interesting. I get less hungry with more fat. The carbs spike hunger for me. Protein and fat do not. Being a type two diabetic, I’m concerned with doctors who say that the body can treat protein like a carb. You don’t see BS spikes with the good fats.
I also have been describing it as "low carb" rather than keto when describing my weight loss to people. Keto was such a buzz word for awhile that if you said it some people would immediately tune out.
This is what works for me too. Thanks for sharing so I don’t feel like I am doing it wrong.
Following you, Thomas has helped me to lose 58 pounds! I'm still on my health journey and could not be more grateful for all of the help you have given all of us who follow you. I am so grateful from the bottom of my heart.
I’d love for you to do a 30 day meal plan for this updated keto diet. Your last 30 day intermittent fasting video was so helpful!
Thanks for all you do Thomas.
He kind of did, not 30 days though, but he had different options for each meal. It was Mediterranean- Keto. It was somewhat recent. It followed what he said here.
OMGoodness, it was so not recent. Apparently Thomas knows the future 😂 it was 3 years ago, but it sort of followed what he said here. ruclips.net/video/Q-3STVL9dDo/видео.html best of luck to you!
@@xtinacg Cheers
I was keto for ten years. Now I eat carbs pretty frequently just doing regular Mediterranean
. Makes no difference as long as they are the right kind of carbs. Actually, improved performance and mood while making the diet more flexible if anything.
I agree, once the metabolism is rehabilitated, one can add some healthy carbs with no ill effect. Some never really get there.
I was keto for 3 years and switched to more of a Mediterranean diet as well and have also found I feel much better and healthier. I believe this is more sustainable for me in the long haul 😊🎉
May i ask what carbs you use?
@@garychristopher5480 Berries, bananas, broccoli, spinach, occasionally beans or whole wheat pasta. I use popcorn popped in Extra Virgin Olive Oil with salt for a snack. I don't keep track of carbs but I'm sure I'm still considered low carb compared to the general population. I never get cravings this way like I did with keto though. Always feel nice and full/satisfied.
I’ve been Keto for 4 years. Going on a cruise soon. May just blow it out and see what happens.
Carbs gave me a constant baby bump from 1985 from 2018, when I started keto. Since then I’ve tried out reintroducing carbs, but not only did I have to lower my daily calorie intake from 4400 to 3000 not to get fat, but it also gave me back that stupid protruding gut after the third day and made a lot of my vadcularity vanish. Moreover, I also began to need nearly eight hours of sleep to feel as rested as I did after sleeping for six hours on keto. I’m absolutely done with carbs for good.
I discovered all this after one full year on keto. I increased protein to 40% , lessened the fat, and dropped more weight. Prioritize protein and eat foods rich in micronutrients. It works.
What do you eat?
@@niellalien Lots of Greek yogurt, eggs, cottage cheese, berries, chicken, fish, turkey, and beef. Also hot veggies and salads. For treats: nut butters and dark chocolate. Feel great!
Interesting I’ve always done keto this way. Fat was always just a lever for satiety but protein first less cals per gram than fat. Overall this video is great I’ve been doing all these when I do keto and would have people argue with me about egg yolks or to much greens or berries. Nice to feel validated
Yep this is the way i lost the bulk of my weight. I don't even know if i was ever in ketosis bc i never measured. When i started measuring ketones i started pounding fat and gained weight. Went back to this style of just low carb whole foods, eggs, berries, salads... plenty of meat (no dairy though) and the weight began to fall off again.
Dr Ted Naimen, P:E diet. You have to prioritize protein, I do high protein, low carb and moderate healthy fats…l
Hi Thomas, thank you for coming back to keto :) following your etrf videos I started keto (once more) following a couple of these principals as mentioned here also. So far (on the 2nd month now) I feel like it's better this way. I feel more satiated even though I eat last meal at 17pm, added more virgin olive oil, and I don't give to much attention in macros. Just eating protein and add olive oil depending on the cut and restricted carbs but this time I have not demonized carbs from fruit. Hopefully, this will help to keep this after the transition to a diet closest to the Mediterranean. We will see.
Best video yet. Coming from the Mediterranean, that's the kind of diet we've been on for centuries. Fish, vegetables, fruits (in season and dried), dairy, meat (and liver for breakfast), eggs, ghee and the all important olive oil. Along with fasting and light or no supper. Thanks Tom.
You ate pasta and bread also. You dont have to lie lol
@@Itzbrady_ And it's not really what Thomas just described. Not to mention it's just list of almost all food.
@@Itzbrady_ bread yes, not pasta. I'm Palestinian not Italian. :) but even the bread had wheat, seeds and/or a kind of thyme or oregano
@@user-pr5tx9ep4mWas trying to be humble. It's actually better than what Tom mentioned. Yes it's a list of "all" food but other than mostly spices its local to the region. When I say fruits I mean dates, figgs, grapes and pomegranate. When I say vegies I mean tomatoes, okra, mulukhia, cabbage that are local.
@@ashrafnubani9482 yummy! Sounds like good breads ^.^
When I got off keto after doing it for 3.5 years, I went straight to the Mediterranean diet, which is just whole fresh foods and berries. No processed foods. I felt amazing! Binged a little bit toward the end of summer and fall, so doing keto again to lose the extra lbs, then I'm going back on whole foods with clean carbs and lifting weights to keep the weight away.
I've been studying keto and carnivore and other diets so much the past few weeks, planning and working on finding what fits me and my weight loss journey, how best to exercise around medical conditions. So much of it had gaps where I thought I need more protein and fat, need fiber, etc. I love meat, but I refuse to eat organ meat-- I can't stomach the taste of any I've tried. But the higher proteins and fats you mention here support and validate everything I'm hearing and questioning. So glad I found this particular video.
Thank you for the incredible amount of work and research you do to keep us all as up to date as possible! Your research based flexibility to healthy eating is so important for your audience. when people fixate and become rigid it’s not a lifestyle that is sustainable. Thanks again from Australia 👍🏼
This is awesome!,, thanks for all the studies and this fine tuning on keto
I'm glad i watched this video. Just started trying Keto and I eat eggs, rotisserie chicken, Spinach salad with tomato and cucumber with Olive oil, red wine vinegar or apple cider vinegar, some cheese and italian seasoning, Almond and coconut milk. Protein is 45-50%, Carbs are between 3-7%, and fats are around 40-45%. That is all i am eating. Also only eating twice a day
during an 8 hour eating period
Started my fat loss journey on 1/17 at 279 lbs. To date i have lost 52 lbs. todays weigh in was 227.7 lbs.
I like the recap of your videos recently. There's a lot of great information in your videos and the recap at the end sums it up nicely. Thanks for all your research and hard work.
Thank you so much for this video! As a 48 yr old woman, things get confusing when our old patterns stop working, and that's what happened to me with keto. But I've felt so lousy when I'm not doing keto and fasting for the first three out of every four weeks of the month. It's nice to know that the modifications I've made fall in line with the research!
I’m a bit confused about low B12 being a Keto problem because people don’t tend to eat many vegetables.
From what i know B12 mostly comes from Animal Products (Eggs, Dairy, Various Meats), hence why low B12 is usually a Vegan Problem not a Keto problem
Good video, this is what I have been doing for the most part from the begining of starting a low carb diet. At times I would really go super low carb maybe a week,maybe a couple of days. I lost 30 lbs on a low carb diet that included pretty much all of what you are explaining in this video. Some moderate excercise like walking, pushups, situps, some squats, when I screwed up. I just got up the next day and tried again, I still have a long way to go but it is what it is. We just need to be open and not totatly dogmatic when we screw up not beat ourselves up about it forever and we will all see the way we need to eat.
FINALLY! People are getting it- that we still need fruits , veggies and FIBRE! It's SO inspiring to see this version of keto :))) so much healthier and so much more sustainable for long term. Thank you for giving us the best version!
No joke. This is so much more desirable and sustainable for me.
Agreed! I felt so unhealthy when I tried 'regular' keto a few years ago.
Plenty have been touting moderate fruits like berries as well as plenty of eggs for the better part of more than 1/2 a decade. Its funny, because I was eating keto back in 2016 when people knew nothing about it and I followed Dr Berg and a local nutritionist who advocated for high fat, low carb, mod protein which went against the grain back then. She was the one who encouraged me to eat 1-2 boiled eggs a day to get in protein and felt that Fat should be higher but I shouldn’t skimp on protein. I also cooked a lot of keto casseroles which had lots of egg. Even when I began following Thomas years ago he didn’t say anything about not including eggs. It was all about balanced macros though. There are a lot of recipes from back then and no where did I see people cutting back on eggs. Lol. Not sure I would’ve switched to Keto. I would switch up each day with a stew or soup to counter the eggier meals so that I had a good balance and kept my macros balanced. Meal prepping was the way to go and hopefully I can get back to doing that once a week. Protein was considered moderate back then and I don’t see much change here, but it’s interesting that I was already following this “new” Keto for the most part. I remember eating the egg based bread and keto snacks with no reservations. The Keto pancakes as well which were egg based.
@Jaesha I watch Dr Berg aswell, I'd be nice to see Dr Berg and Thomas collaborate. .
@@jaeshasway Yes, Dr. Berg has been fairly close to what everyone is just now saying and has continued with updated information over the last few years. He's the first one I heard that discussed adjusting fats and protein based on individual needs. I could never do the 70% fat, it was too much. I fluctuated between 60-65%
THANK YOU! For making this video. This was exactly my way of doing a low-carb / ketogenic diet for the last years and I had the best results staying balanced and consistent that way. Your video supports and helps me now to understand everything again a little better. Been watching your videos for a long time and always find them super well explained and helpful. Thank you for everything :)
Thomas,thank you for all you have helped me with on this journey.
Funny... This is nearly identical to the macros & foods I've naturally gravitated towards over the years. A bit higher protein just makes more sense to curb the effects of sarcopenia (muscle loss) as we age
I been using this twist to help improve muscle growth at 61. Thanks again for keeping us updated on the reserch.
Great video, helpful clear summary with the “we used to …” and “now we are seeing…”. Thank you!!
Great video...I will just add that you do not have to eat veggies and fruits to get polyphenols into your diet. Some spices such as Turmeric and Cinnamon have polyphenols and so does black and green tea. I add cinnamon or turmeric to my tea every AM. Also Walnuts, Almonds and olives have polyphenols too. Nothing against fruits and veggies but mine usually go bad before I can eat them all.
Another EXCELLENT video Ty. Can you recommend any foods that are good for you that are high in fiber and on the lower end in carbs?
Thanks for the great video explaining the new research in this field. Keto (or a reduced carb/sugar diet) has helped me with increased activity, especially with an underactive thyroid. I feel so much better and have so much more energy, metabolism is great, shifting weight. The only problem is that I have to buy new clothes as my existing wardrobe is now too baggy!! :)
Thomas, this used to be called Lifters Keto. I've been eating exactly as described in the first few minutes of the video for almost three years - moderate to high protein (150g daily, I'm five ft five 175lbs), little less fats, as few carbs as possible but always under 60g. In addition to all the info you go into I can attest to muscle gains being much better in the higher protein version of keto. I struggled to put on muscle even while bulking in keto and this solved that issue, even in my late 30s. Good stuff, glad the research is showing folks can eat more proteins!
I was just hunting comments for someone bulking while doing keto. How did you manage it? I'm at 3500 calories right now. I don't know how I'll afford to eat that much clean protein. Did you have tricks? Thanks in advance.
@@jeremymcjunkin8954 Raise your fat intake. You truly only need around .8 grams of protein per lb of lean body mass, sounds like you are eating proteins as a percentage of total calories. Adding a couple tbsps of grass-fed butter, healthy oils, or high quality cheese should get you where you need to be. There are benefits to having more protein, but I hear you, they are expensive so we have to balance it out. You'd need significantly less protein with just a little more fat as long as you are hitting that .8 to 1g per lb of LEAN body mass figure.
@@aNotSoSingleDad Yeah. I usually try to hit a little over. My goal is around 180g of protein. I'm not a huge macro watcher. I've started doing a semi-keto diet, mostly due to my wife eating strictly keto. Butter is definitely your friend on a keto bulk.
@@jeremymcjunkin8954 id say for lifting purposes bulk w clean carbs and use keto for a reset/cut bc that amount of protein and fats is excessive after 3k cals lol
Great video. Are you not recommending red meat prior poultry as you did once?In case, I`m curious about why you have changed your opinion.
Every time I try to go back to a regular healthy diet, I end up going back to keto within a week or so. My stomach and brain feels so much better with no carbs.
Same. Can’t deal with the horrible low energy. I’m sure it might pass but I honestly don’t miss anything - I can make almost any food keto. I like the stable feel and energy/clarity and better mental health I have. Not sure I can come off of keto but I probably need to try soon ugh.
No carbs would be carnivore not keto.
@@njsongwriter carnivore is just meat. Keto can be no carbs up to 30-50 per day.
Try cycling your carbs. That's what I do. It works for me. Every couple weeks, I make up some healthy carb dishes to eat for a couple days. Lasagne (made only from Italian imported pasta)and my own rich meat sauce. Or a roasted squash. Quinoa salad. Etc. Then maybe a 24 hour fast. Or not. But straight back into keto.
Dr Mindy Pelz suggests carb cycling, especially for younger fertile women, who may need cyclic carbs. I am post menopausal, but still feel better when I cycle a carbfest, as i call it. I let my body tell me. Sometimes once a week, sometimes once a month, sometimes it's longer.
I always drop a pound or 2 afterwards, too. It resets something in my metabolism.
@@jellybeanvinkler4878 that makes sense. When I do try to go back for a week or so on healthy carbs and lean protein, and get back on keto, seems like I lose more weight. It does reset something.
I’ve just recently gone back to keto after having the hardest time trying to incorporate carbs. This time around I’ve been focusing on lean protein and low carb veggies. Not focusing on being in ketosis or counting carbs. To my surprise I’m still getting all of the benefits from keto without having to restrict fruits and veggies. Would you recommend occasionally adding starchy veggies like sweet potatoes and squash?
This is so interesting! Not because I follow a keto diet, quite the contrary, but there are some things we agree on. I've already mentioned this in another video, but things like "breakfast like a king, dinner like a pauper" attitude and the consumption of vegetables, green tea, and berries are on both keto and plant-based diets.
Love this comprehensive overlook. Thanks so much, as always!
I love your posts , please note B12 is not from veggies, vegans are often deficient in B12, not meat eaters. Love this post in particular, what I use for myself and my clients 🙌🏻
Any diet of the last 30 years, breaks down to "Low Carb". It's different details, different reasons given, but we stick to low carbs.
Now it's a discussion of the right proportion of protein/fat. Nobody can establish this in daily meal that exact, that's why it's not sustainable in daily life and people give up, when rules are too strict. Cut out bread, noodles, rice, sugar and any other drink then water, especially alcohol. That's hard enough still not easy to do for everybody.
Thanks for keeping us updated on the new research.
Hard pass on the organ meat, thanks lol. BLEEEEECH!!! I do low carb/keto 6 days a week. On the seventh day, usually Saturday, I eat an entire thin crust pizza by myself, sometimes in one sitting. That keeps my cells adapted to carbs and doesn't seem to affect "ketosis". I have lost 85 pounds in this manner, +/- 10 pounds depending on my alcohol consumption. That's a work still in progress... Seems I've mostly been doing it right based on this new information. Thank you Thomas, I have been watching for 2+ years. Best of luck to everybody!
I never stopped doing keto. Because I always felt great but it's good to know and I'll start introducing these tweaks
Its so nice to validated! Thank you for this insightful video. Ive been on my own modified Med Keto for the past 3 years. It sounds like my protocol follows this video. Organ meats, berries and greek yogurt for dessert, lemons and an occasional half orange or pear, dark chocolate and cracked walnuts,, cow foot collagen broths, menudo, plain ground beef and chicken breast, zucchini and brocolli and even carrots sometimes. Cooking in olive oil or tallow., shots of acv in the morning., and black or green tea when I feel to "fatty". I just wonder about small serving of green lentils, I didnt see them mentioned... Wondering how to work them in for fibre longevity...
Others in the longevity community, like Dr. David Sinclair, will explain that it is necessary to REDUCE protein for longevity. I would love all these opposing views in this RUclips space to get together and have a full on debate. Cos I’m totally confused.
Hey good video many thanks. Audio was a bit low for this vid, so when youtube puts on their commercials they blasted the room as they were louder.
The most viable way I''ve found to get liver in my diet in a way I can enjoy, is on a fish day. Usually on Monday, I'll take a 4oz tin of sardines, and a 4oz tin of cod liver in it's own oil. The cod liver is near impossible to find at an actual grocery store, at least in my area, so online has been a great alternative....almost certainly cheaper, as well. Since there is plenty of fat/oil in the tin of cod, I generally get the sardines (or mackerel) in water. Avocado mayo and onion is a great addition on keto. If you're a carnivore, the two mix well plain, especially with the cod liver oil in the can. The mixture also helps for those that don't care for the pate like texture of cod liver....and getting all the omega 3 in the sardines is a nice bonus, along with 8oz being more satisfying, particularly if that's all you're eating. The experience is not unlike eating a plain-ish tuna salad.
do you have a favorite brand for the cod liver oil in the can?
I just started keto early December. Tons of info out there but so far this one makes the most sense per balance and getting nutrients we may need from variety
I started Keto 2 weeks ago ( my 2nd time) and found to my amazement that the issues that I had with my sinuses have nearly gone. I can actually breathe at night and consequently have been sleeping 6-7 hrs without waking up. Before I would be up at least 3 times during that time. ❤🎉
I tried doing higher protein for a few weeks years ago and I just didn't feel as good and was hungry more often. Even my mood was affected. I'm usually around 65% fat, 35% protein and 10% carbs. I also feel best eating mostly fatty beef and eggs. I do have dairy but it's not a large part of my diet. Most days my protein and fat ratio is close to 1:1.
This is awesome news. Thank you Thomas. Happy health to everyone.
Hi Thomas I’ve fine tuned my diet with a basis Mediterranean diet but obviously cut out all processed carbs. Went with all wild caught seafood, a2 dairy , grass fed beef , free range organic eggs simple greens 2-3 eggs a day , 1 avocado a day 2 cups of lemon water a day I am definitely not missing out on anything actually my cooking has gone up I look forward to cooking and eating such high end quality foods And I even have organic black coffee couple times a day , small amount of organic dark chocolate with blueberries and a black coffee as my treat. Thank you
February I was
59 years old
287 lbs. BP was 144/94
May 4
255. Lbs BP. 126/70
No cravings way way less inflammation in my joints.
Every time one random study says the opposite of your last video you change your mind about everything...
You are awesome and great at teaching, thanks for the info!
Interesting. My keto diet evolved to almost exactly this model so it is great to see the science.
I saw you do a video with Paul Saladino and I think there’s a beautiful in between here. I need fruit. I feel better with fruit. I thrive on 100 grams of carbs a day. But I did really well on carnivore too. I can’t do vegetables with high fiber, I get constipated, but I can eat fruit just fine. If you were to have a diet that was not Keto what would it look like?
I've gone full keto since Jan 1st and I have already lost about 2kg. I feel fantastic
I eat high carb (“ovo-lacto”) vegetarian diet. Probably only 110 grams of protein per day, mostly from nuts and legumes. No refined carbs, almost only organic vegetables, a fair amount of fruit. No alcohol, no meat.
Been doing this for a year, still managed to gain quite a bit of muscle last year (~13 lbs) at ~15% body fat. I am in 20s so maybe that helps but I gotta say, I think there’s nothing wrong with (unrefined, unprocessed, organic, non-gmo) carbs for people who have active lifestyles and are not seriously overweight. They burn cleaner and most muscle mass is made from aminos that can be made from carbs. Gut bacteria can also produce a great deal of protein and vitamins (such as B12) from plant fibers (seriously, look it up).
I’m not saying Keto is bad, it obviously works for many people. However I think the hate on carbs and obsession with total protein intake is scientifically questionable.
What is not questionable is the negative impact of frankenfoods.
Excellent video, always providing evolving data to help with results.
I’ve started having a smoothly desert with 10grams of mixed raspberries and blueberries with no sugar almond milk and I feel absolutely great.
I am a bit conflicted I guess as one of the main guy who did Keto (Ted Naiman?) now disowned it? (kinda) and just went for the normal non keto diet but still high protein and low carbs but not super low carbs like in Keto.
I was originally in a balanced diet with 500 calorie deficit. I lost 8KG on it.
But I hit a plateau really quick.
So I tried Keto for like 5 months and honestly it worked (until December 2022). I lost weight about 6KG on top of the 8KG I already lost (majority water of course). I am Asian so naturally I like RICE. A LOT OF IT. But when I went Keto the craving for rice or sweets disappeared. I feel more energetic too. And I was not craving for any carbs at all. Yes this is from a guy who had rice and bread all his life.
Like I am not kidding, I used to binge eat rice, crisp, doritos, chocolates etc. You name it.
But once I did Keto, that craving just gone. Disappeared!
(Now in contrary on my balance diet, you will still crave for rice, sweets etc. unlike when I went keto.)
The downside was even though I did not suffer from Keto Flu, Constipation was real. AND IT AINT FUN! lol.
But I digress.
So ye 2022 Christmas I stopped Keto so I can eat normal foods.
Up till now I have not gone back to Keto (Yet, Maybe again).
Then The realization set in:
the Keto I was doing albeit its positive effects to me.
It made me realize that it was in fact a very restrictive diet. Just in General as you cannot really eat most foods you used to eat as you'd hit your carbs target real fast.
Man that really did hit my confidence. And since then I feel like I let my self down and its hard to get back at it again.
But truly, without a word of a lie, I was not craving carbs, rice or sweets at all. Specially when at home your partner buys a lot of snacks and sweets. The craving is not there at all.
I need to watch this type of videos again. I wanna get back to keto but I dunno.
I am stuck in Limbo.
FYI, sound was very low on this video. Had to turn volume all the way up. Thanks for the great content!
I've been doing keto/low carb for about 4 yrs now, following Dr Berg. Healthy Keto is not going away, followers will continue to follow w some modifications. Fiber was never a problem as long as they come from good veggies. Dr Berg encourages egg consumption as well. When I go off n do carbs I feel awful my body/brain does not like it at all. Learning new info is a great way to keep upto date n try things! Live n learn, learn n live!
Crazy because I just started Keto two weeks ago. I guess I was always doing the new version because my diet was higher in protein and dairy and my weight loss has been off the charts.
I'm down 15 lbs in 10 days.
I also intermittent fast so it kinda limits the amount of food I take in.
I tend to have a large lunch then a snack and a protein shake for dinner.
The results have been phenomenal.
To be fair, the first week, it's mostly water weight. I started keto OMAD on January 30, 2023. Today is February 7, 2023.
I've lost 4.3 kg (9.5 lb) in 8 days! Today I'm up 0.2 kg, but I was expecting it since I'm a bit bloated from my *TMI* period. 😅 (For reference, I'm 5'2"/165 cm tall.)
Anyways, that's an amazing accomplishment in my opinion!! 😁
Awesome!!
This has been more in line with my experience. As someone who is not particular muscular, i was worried about the protein percentage for traditional keto so I always went above that mark.
People told me it was improper and I was not actually in ketosis blah blah blah.
Well, I’m down 16 lbs and getting blood work soon to confirm, but I feel pretty dang good
Thomas is there a study for Keto Mediterranean vs Regular Mediterranean showing a significant difference in body fat, mood, general health levels, ect.? I'd bet there is little to no difference between the two but I'd be interested.
My Breakfast @ 11am. are two eggs sunny side up on ghee with mushrooms and spinach.Dinner @ 6pm. On meat or fish with buttered greens.I'm 67 and feeling good.I have given up sugar 20 years ago and on very low carbs for 3 months now.Except for occasional fruits and cake (special occasions).Happy,Healthy Granny here.🥰🍄🥩🥦
The weird thing is, that after loosing weight on keto a year and a half ago, I’ve intuitively came to this diet, because of the health reasons. Even the primitive “no menstrual cramps” is a good enough reason for me to be on this kind of keto (low LDL and basically passing all the blood work at check-up with flying colours is the also a bonus). And I do cycle off and on, especially on vacation ;)
Also eggs - I eat at least three of them a day, it’s easy, I like how they taste and well, I’ve got plenty of them from my father in law.
A couple years back I had great weight loss results using keto, although most would say dirty keto. Lately I've strayed and put some weight back on so I'm trying to get my head back in to it. With this new information, do you know of any relevant meal planners that I could refer to? Also I work 12 hour night shift. Having said that would my fat intake be best in the afternoon when I'm waking up? Great videos and content by the way, and thanks ahead of time for any assistance.
Hi Thomas! What is your thought on low carb? Low carb but high enough to not be in ketosis. Do you think the body would be in starvation mode using the very few carbs you give it (say 100g) as fuel, storing the rest of the fats as bodyfat? So, essentially low energy but also high fat storing ? Just a thought I had ! Great video and keep em coming
Good vid. Keto to me (so not keto?) was always focused on very low carb and no macro ratios at all and it worked great. I think most people make their protein higher instinctively. The magic, especially when it's novel, is in the carb restriction. The other variables have a significant amount of play.
what i learn in 20 years of bull. I return to eating smaller meals through out the day, i stop doing Keto, and i quit fasting too, why because it was wrecking my metabolism, also causing major hair thinning.
Med diet cottage cheese, greek yogourt, collagen peptide, and a complete food group. Wow my energy is back and i feel great and i am 50... imagine all those years wasted doing those diets... and i also tried the one meal per day.... my hair is growing back crazy, i had fruits and veggies etc. Just foods for thoughts i guess.
Love this video! Thoughts on the P.E. Diet?
@Thomas I would really like to learn more about fillagrin mutations (primary cause of genetic eczema) and their effects on gut lining. I want to say that my own fillagrin mutation has contributed but is there a way I can mitigate this through diet?
Making jerky (London broil) as I watch. It's always been prioritize Protein, Control carbs, fill with fats (bikman).
👍. I have been making these finer adjustments and changes. And its working great. This is a super useful video. Your content is very interesting Thomas
Thanks, Thomas, I love that you change as you learn new things.
I just paused at 15:07
What is it I'm supposed to do with those oils - to ingest them? I know I'm not to just take a few shots of it each day lol I've never understood the use of oil aside from cooking. I've know some people put them on sandwiches at Subway, I never got that.. I'm just curious. Trying to move along on this journey
Ive been kinda on this boat before only because my body didn't like to stay in ketosis even when I was strict. So I was focused more on what and how much I'm eating vs making sure there were ketones in my pee. It was never consistent and never very high levels. I was lower on my fat intake and higher on my protein because I don't like eating a whole bunch of greasy food and my gal bladder has a stone and I don't want to aggravate it. I have also made a significant effort to intake lots of fiber. I was successful in losing 65lbs. Now that the holidays are over I'm back at it and want to lose 50lbs in the next 6 months.
You can mention animal fats. Beef/lamb tallow & Lard. Good saturated fats. Also some of us react to dairy. I find Gouda cheese works for me, but most dairy gives me issues. Good nuance approach to keto, love it.
Raw dairy would help. The pasteurized stuff is undrinkable to me.
I feel great on carnivore, with an occasional break for a dinner out with the family (once a month or less). I might try experimenting with reintroducing a few things like berries or chocolate later, but I want to continue this for a few more months to establish a baseline.
I’m always looking to optimize my health, and I know increasing the amount of protein I consume was a very positive change for me.
I think this is one of your best videos lately! Very sustainable macro breakdown!
Yes, one of the best. A confirmation that what Im doing is right. 🙂
Hi Thomas, I've been doing clean keto for over a year...I had my gallbladder removed last year and have been on super enzymes to help breakdown fats from like steak and bacon ect....I feel so confused on how long to do the enzymes?
Your suggesting a high calorie breakfast. How do you work that in if you're intermittent fasting? Are you eating that breakfast at 1 or 2:00?
Learning more about nutrition and keto and the carnivore diet has made me realize we actually do not need or require this huge variety of foods. We were never able to have all these fruits and veggies at our fingertips. We actually don't need to eat all colors of the rainbow. Meat based w seasonal very low carb berries and veggies or herbs make most sense.
It's the Jeet Kune Do eating style. The health conscious people are taking the very best things of all these eating styles and tweaking them to what benefits them the best. I know this because this is what I personally did and do. I watch a multitude of these vids and use the info to tailor a specific way I eat.
Keto worked wonders for me. My only regret was that I didn't pay attention to the amount of seed oils I was eating through mayonnaise and things like that
Good point! There's a lot of "dirty keto" out there, and a lot of sources don't stress fat quality enough-especially the ugly truth about seed oils.
Try Primal Kitchen Mayo with avocado oil. It does not have seed oils or sugar.
@@penultimatename6677 you could try it, but it is absolutely horrible. Couldn’t stomach it.
Make your own. 😊 I started a few months back using avocado oil. It's so easy and delicious! I'm never going back to store bought. Literally takes 1 minute to make!
Pass on thankyou to Thomas . After a while I'm finding a video that really gives me info I need
i’m sorry if this has been addressed elsewhere (i tried to look) - but can you recommend a macro calculator to help establish my keto macros with these current percentage suggestions? thanks in advance!
What animal's liver and organ meets should we choose? Is Bison good?
B12 deficency on keto diet?
Are you sure you don't mean other b vitamin
You can get B12 from veggies? Citation?
This is THE best summary of keto in the internet. And what is more important - exactly this way of keto brings me best results. I have tried keto higher fat lower protein in the past- never worked like it should. Until i really start chasing proteins as a main macro then when diet started to shine. I am a competitive bodybuilder so if it works for me it should work for almost everybody as my demand are slightly higher.
W video, been over stressing here & there for not hitting minimum 65% fats some days eating up to 4 avocados bc I was mainly eating lean cuts of meat now I’m even more flexible
Hey Thomas DeLauer, I am a side sleeper and as I get buffer and more triangular shape to my back I find it more difficult to sleep because my shoulders blades want to fold forward when I sleep on my side and I always wake up with backaches in the rhomboid area. Is this a common problem? If so what’s the best way to combat it?
I had to cut the fats down and up the protein because of digestive issues. Doing a more protein sparing modified fast for now and feel amazing! Higher protein, lower fat, low carb is my happy spot.
trying to dump some body far. after trying pute calorie resitriction(2500 which 800 deficit) for a month (tracking via myfitnesspal) on 'clean carb diet' + intense resistance training - a total disaster. no energy and constantly hungry. once my body burned through the carbs i got cold. now back on keto. feeling good! i actually have a hard time eating 2000cal while getting all my protein in. the key on KETO is to not over eat and avoid ALL 'KETO treats' and processed keto products, like keto bread etc. keep it clean, meat, non starchy veggies, dairy - it is amazing.
I follow all your recommendations in this video. The major shift may be fact that a lot of us are already 100 pounds lighter and looking to rebuild and preserve muscle as we age. So -- we "buy" 2g of protein for one gram of fact. Polyphenols are available as salad or supplementation. -- Organ meat is ALWAYS a staple Microminerals are a cheap supplement. My methylation age history is below.
Age 62 Methylation age 81 Weight 270 pounds Height 5'7"
Age 76 Methylation age 67 Weight 169 pounds Height 5'7 1/8 "
My A1c is 4.9 to 5. Fat profile .86 HDL .68 LDL.
I eat between 11AM and 6ish PM. My ketones float around point 3 to 1 point 2ish.
My cardiologist sees me every 6 months and said "I've nothing to tell you, your numbers sparkle -- I wish my numbers were this good." "Keep going".
I wish I had started KETO 15 years ago. I was eating about 100G of oatmeal and salad and "vegetable oil" for the first 9 years, and I did most of the 100 pounds that way. I did KETO using your recommendations to include Butcher Box and cleaned up everything I could identify might be a stressor. I'd like to be 65 when I clock 85. I saved so much money with ButcherBox I bought my leased car with the savings. It was a good deal. Guess where the low mileage came from?
Great video! Thanks!
Well I never stopped. OMAD KETO for 1.5 years without a single cheat day. Insanely good shape.
Wow!! Hard core.
On healthy keto you can do sm amounts of low carb fruit blue berries, strawberries black berries, n raspberries (my least favorite) see Dr Berg he's the best!
Well, it seems that unbeknownst to me, I'm following a ''Spanish Ketogenic Mediterranean Diet''. Lots of olive oil, eggs, nuts and cheeses! All things I adore. Oh, and at least a salad, or guacamole, every day!!! It's super easy to follow. I'm 50, always been overweight. Typical mesomorph that'll gain weight just by thinking of junk food... Dr. told me that my liver was getting fatty. That was my trigger. I was already on blood pressure medication. There was no way in hell I was going to start a pill cocktail to try and stay healthy.
I'm 6' 2'' and started at 250 lbs. I'm now down to about 215 lbs. but more importantly, I've had to stop taking my blood pressure med. Only about 15-20 lbs. down in my journey, I got up from the bed and felt slightly light-headed. I knew that I was going to have to monitor my blood pressure because so many people on these comments mentioned stopping their blood pressure meds. I never thought it would be so fast though. My blood pressure was about 105/65. So I ditched the pills. Now about 35 lbs. lost, and my blood pressure is about 105/65 when I wake up and around 110/70 when I go to bed, without meds. My resting heart rate went from the mid to upper 80's to the mid 60's now. Insane!
I certainly believe loosing the weight helps, but more importantly is the metabolic health that accompanies these clean diets. All natural foods with low sugars. Stop spiking that insulin, and don't be afraid of hunger. I do intermittent fasting, and since following Thomas' advise, I actually scaled back a bit. In a typical week, I would OMAD at least 2-3 times, and would never go less that 18 hours of fasting. I did a 72 hours once, and many 48 hours. (I've been at it about 3 months). Now I will take a day or two where I just start eating in the morning, and eat 3 meals a day, probably opening the eating window up to 12 hours. Still want to get a good 48 hour fast per week. It's only hunger, and it's not linear. Drink a tea, it'll pass quite quickly. It's just weakness leaving your body... lol Biologically, we're all just cavemen, whether we want to admit it or not. 100, 000 generations of hunting/gathering, vs. 600 generations of farming, vs. 2-3 generations of the really vile highly processed fake poisons that pass as food that are entering our diet. There might come a day when the human body becomes adapted to processing the refined poisons, but today is not that day. Sadly, there's going to be billions of heart attacks and metabolic sickness and deaths before we manage to adapt.
Anyways, no one really cares what this 50 year old guy has to say, but I just thought I'd share this fledgling success story. It works. Period. Next stop, low 10's in body fat composition. I've kind of hit a plateau of sorts. Now I need to pay more attention to my macros (counting calories) and start moving even more. I have been working out, but my efforts, although valiant for me, could only be described as middling by anyone with real discipline. But luckily, I have access to all I need. A rowing machine, a treadmill, a universal gym... all in the comfort of my house garage. No excuses!