Full Beginner Keto Meal Plan: Exactly What to Eat
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- Опубликовано: 6 июл 2019
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Full Beginner Keto Meal Plan: Exactly What to Eat - Thomas DeLauer
ALL FULL DETAILS ARE LISTED IN THE VIDEO. THE DESCRIPTION SHARES BASIC DETAILS SO YOU HAVE AN IDEA, BUT IT MAKES MORE SENSE TO EXPLAIN AMOUNTS AND REASONING IN THE VIDEO ITSELF.
DISCLAIMER - THIS VIDEO IS FOR INFORMATIONAL PURPOSES ONLY AND IS NOT DESIGNED TO REPLACE MEDICAL ADVICE. IT IS TO LEARN THE BASIC BREAKDOWN OF AN ENTRY LEVEL KETO DIET!
- Dont worry about ketone levels
- Don’t worry about the keto flu (salt)
- Don’t try to eat too many fats
- Don’t worry about too much protein
Breakfast:
(highest fat) - Because you can handle it better in AM
FULL SERVINGS LISTED IN VIDEO
Eggs
Bacon or Turkey Bacon
Specific Kind or Nuts (in Video for full breakdown)
1 Cup of Coffee with 3 Tbsp Coconut Cream
Any Supplements with Breakfast discussed in video, but Magnesium is important
Lunch:
Leaner to force body to pull from stores. I explain this process in depth during the video and give the breakdown of macros, etc.
Lean Chicken
Avocado/Guac
Salsa
Greek Yogurt
Sauteed Onions
Cruciferous Veggies
Once again, this is just an idea, the more accurate amounts to get started are in the video.
Lemon Juice, ACV Drink - broken down in detail in the video as well
4-5 Hours Between Meals
Dinner:
Moderate Fat to help body generate ketones again after a lower fat lunch and mini-fast between lunch and dinner.
Moderate fat cut of meat (red or white explained in video)
Cauliflower Rice (or mashed cauliflower)
Asparagus or Artichoke
Pork Rinds
Nuts (specific kinds listed in video)
Pre-Bed Snack:
Almond Milk
Cocoa
Stevia/Monkfruit
Coconut Cream
Almond Butter on the side
Supplements:
Fish Oil
CoQ10
D3
Higher Fat in the Morning
BMC Medical Genomics
A number of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the trend of PER1
Conversely, "fuel accumulation" genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (GLUTS 1, 3, 5 and 14) have low levels in the morning and rise in the afternoon (negatively, correlated with PER1 mRNA)
Magnesium & Theanine
Magnesium
Magnesium directly interacts with your muscle tissue through a process called ion transportation.
It bonds with specific receptor sites that open up the cell membrane and allow other mineral ions to enter, such as calcium and potassium - these ions help regulate muscle contractions
Also binds to GABA receptors and activates them, which promotes sleep and reduces anxiety and stress
Palmitic Acid
Palmitic acid has a critical role in cellular membrane functionality by affecting their 'flexibility' and permeability and it forms reversible links to cell membrane proteins, thus being involved in regulating the 'traffic' of molecules in and out of cells and inter cells 'communication'
Fish Oil
Brain Health: Omega 3’s are made up of two primary components: EPA and DHA - they support cellular membranes and keep them flexible - maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity
DHA and EPA play vital roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative destruction inflicted by other chronic insults
CoQ10
As part of the mitochondrial electron transport chain, coenzyme Q accepts electrons from reducing equivalents generated during fatty acid and glucose metabolism and then transfers them to electron acceptors.
qAt the same time, coenzyme Q transfers protons outside the inner mitochondrial membrane, creating a proton gradient across that membrane. The energy released when the protons flow back into the mitochondrial interior is used to form ATP
Please join my email list and you’ll get a free beginner keto meal plan: thomasdelauer.lpages.co/real-person-keto/
Thanks Thomas. There's a BUNCH of people with RUclips Channels that offer FREE MEAL PLANS and when you try to obtain one there's always a membership fee or something to generate money for these people. It was MORE THAN A PLEASURE to find that you deliver what you say. My wife has seen your shirtless photo and since I weigh 299 lbs. and would like to loose 100 of it, she is more than excited to see me start Keto with your guidance. Thank again for all you do and the GREAT Information you provide.
@thomas
can you do a keto and graveyard shift video? I work graveyards 11pm to 8am and Im wondering if there are differences i should look out for. Just started last month and am down 20lbs.
Hello, I've just stumbled upon your videos. Have you noticed any harm from Keto dieting with people that take medications for high blood pressure and high cholesterol? I've asked my dr about it and he said that he thinks that I could try it, but to watch the fat content. Would you recommend substituting with protein supplements? Thank you for any advise you can give.
So what you’re saying is that carbohydrates should be under 10g in order for a diet to truly be considered Keto?
If I boil my eggs should I just eat the yellow part and leave the white putter shell would that be the same as eating just the yolk?
SUMMARY:
Breakfast (highest fat meal of day)
- 1 whole egg + 2-3 yolks
- 4 slices of turkey bacon
- 1 oz pili nuts or walnuts
- (opt) coffee + 3tbsp coconut milk
- 250mg magnesium / theanine
Lunch: (reduce the fats)
- 6-8oz lean meat (chicken preferred)
- 4tbsp guacamole / 1/2 avo
- 2tbsp nonfat greek yogurt
- sautéed veggies (avoid bell pepper)
Snack: green tea or ACV drink
Dinner:
- 4-6oz filet (lean, grass-fed) or salmon
- 1cup cauliflower rice
- 1tbsp butter or coconut oil
- asparagus
Pre-bed:
- cacao / almond milk / coconut cream
- almond butter !
Thank you! Exactly what I was looking for!
Anyone that is just starting or thinking about starting keto, YOU GOT THIS. Sending you positive vibes and prayers for your journey. You ARE going to lose weight and notice yourself with more energy, and in a better mood. And you are going to be a nicer, more loving and understanding person as your self-worth and discipline goes up. Do it for yourself, and the people around you ❤❤
❤️❤️❤️
I love this...thank you....blessings to you💜
Thanks for the positive post !
@@melindagrimes6579 absolutely! enjoy your journey you'll be happy you made this decision :)
I love this....Much appreciated, thank you! Sending you back positive vibes God Bless 😊❤️
So, eggs and bacon with nuts for breakfast wash down with some coffee, a burrito bowl with meat, guacamole and fixings for lunch and a piece of steak or salmon with cauliflower rice and butter with some asparagus and something for crunch like pork rinds or macadamia nuts.
So easy with an entire whiteboard of notes my fod I think I'm going crosseyed
Do we eat breakfast after our fasted workout ?
Can we all just take a moment to appreciate how smoothly he pronounced "cyclic adenosine monophosphate"🤣. 👏👏
You couldn’t pronounce that? Lol 😆
@@dieselburner4461 not as smoothly as that guy.....lol
Girlll.... I was thinking the same thing, he was too smooth with that lol
@@4evrIrresistiblyurs lol 😆smooooth operator. X
@@clarakennedy2922 Exactly lol
I have been following this for 5 days and I am down 15 pounds🤯 I was about to surrender to gastric surgery next year when I decided to give this a try. THANK YOU SO MUCH!!!
Keto is excellent and you'll see even as you lose weight, your face looks better and there's better skin elasticity than if you did it through surgery alone in most cases. I think days 2-4 are the most difficult but it truly gets better from there!
Wonderful
@sexiewasd Assuming he was following this plan exactly then he should in fact have had MORE sodium in his system so that not it at all.
Im only looking into Keto now but from everything I have read losing weight like that is perfectly normal when starting this diet. Rapid weight loss early on is then normally followed by more balanced weight loss over time. Everything I have read and watched points to this being the way it works.
@sexiewasd .....yep. Not rocket science!!
I started yesterday 🤞🏻
Over 85lbs lost in a year- thanks Tom you’ve changed my life
YOU changed your life. Good job!!
Congrats!! You should be so proud of yourself!
i'm jumping on board. wish me luck, ya'll! Thanks Tom!!
John Walsh THAT’S AMAZING!!!!! did you do OMAD KETO? or just keto all day everyday? what type of fasting did you incorporate, if any.!?
That’s amazing dude just remember to stay humble
I started the keto diet 3 years ago with your help Tom. I lost over 110 pounds 75 in the first 6 months was around 240. You are the best keto expert alive your commitment to this is awesome
Meal Plan:
- Salt.
- Black Coffee.
- Green Tea.
- 1 egg plus 3 egg yolks.
- 4 slices of Bacon or Turkey bacon.
- 1 ounce of walnuts or Brazil nuts.
- Coffee plus three table spoons of coconut cream (canned stuff).
- 250mg Magnesium and Theanine.
- Potassium and Sodium.
- Keto coffee.
- 8oz of meat. Lean chicken or red meat.
- Salsa.
- Greek yogurt.
- 4tbsp of Guacamole.
- Coconut oil or palm oil.
- Broccoli, spinach, asparagus, and greens.
- 2tbsp Apple cider vinegar mixed with water and stevia. Apple lemonade 😄
- 6oz of steak, chicken, or salmon.
- Omega 3’s fish oil tablets.
- I’ll pass on the cauliflower 😒
- 12-15 pork rinds or 1oz macadamia nuts.
- Chocolate moo moo: 1tsp of coco powder, some almond milk, stevia, 3tbsp coconut cream, and 1tbsp monk fruit.
Thanks for writing it out
Thank you for the list. Made my shopping easier.
I was actually surpriced he didn't have more veggies on the plan. By not having enough veggies, it will be a more dirty keto as eating protein forces the liver to clean things up, and much veggies will help with that cleanup process.
Wish I would have seen this before I wrote it down, lol. Thanks
@@otchsigua8223, I’ve never heard of ionized salt, so I can’t comment. However, salt is not naturally iodized. In 1924, iodine was added to table salt to help combat iodine deficiency. Seafood (shellfish) naturally contains iodine and many people, particularly those that lived inland, were deficient. Sea salt and Himalayan salt do not naturally contain iodine, but regular table salt can be purchased with or without iodine. If one is eating shellfish on a regular basis, then iodine supplementation is not needed. Also, the Himalayan salt is high in minerals because of its unprocessed state and is thought to be a healthier choice over regular table salt. Hope this information is helpful.
I have been on a keto diet for about a year now and I was not happy with the results. I always felt tired and hungry. I know there are other keto diets out there, but HyperKeto is the only one that really understands what you need to eat, how much protein you need to eat, etc., etc. It's been great!
What is hyperketo ? The one here in the video ?
Can you explain what hyper keto is? What’s the difference?
Probably didn't do clean keto.
@@cherylfauth9543 Yep, gotta be constantly under 20g carbs a day for it to work.
🧢
Down 53 lbs in 6 months since starting this. Plenty more to go. Thanks for laying it out there. Happy 2021, God bless everyone!
Congratulations! You got this!
Congrats. I want to start but have an insane sugar addiction any tips for dealing with the cravings?
@@bookworm975 I am a big fan of gum during intermittent fasting. Really helps get over that hump some days. Orbit peppermint. Been Keto a little over a year now. Down 115 lbs. Just take a little discipline then it becomes 2nd nature. You can do it! God bless!
@@colbyblankenhagen3717 how much did you weigh before keto? 50 pounds in 6 months is so sudden
@@NegaRenGenX2gay2liftat one point I was kissing 350, I was around 315lbs before starting Keto In January of 2020. Still doing keto, not as disciplined with my intermittent fasting lately.. However at 190lbs, still working on stuff.
Today I'm starting 12/18/22 I was 170 in April but today 12/18/22 I'm 215 pounds and I feel terrible and I have so many of regrets and why. But GOD please help me as I do this again 🙏 keep me in your prayers Sarah Lynn Tabe-Whitfield
You got this!👏🏽👏🏽👏🏽
How’s it been going?
@@VavaVoom47 I just seen ur text and it's been terrible I start I stop , and I have excuses after excuses. I really do need to lose weight because my Man is losing and I'm gaining 😢
Down 35lbs in 2 months from keto and after this video I plan to use this advice to go all the way to lose 150lbs by July 2022. Thanks for the awesome video💪
How is your progress so far. I started a fasting and low cal combo diet in late Feb 22 and have lost about 25 lbs in 6 weeks. I’m considering a shift to more keto/fasting for the next 75lbs. How is your diet going?
💪🏽💪🏽💪🏽
@@minutemanrocketstove4195 it's going well. I'm down about 70lbs so far. Took a break during January and only gained about 3lbs. My body needed a rest as well. Took another 2 weeks off in April. But my mind is right. I'm now focussing more on my BMR rather than a specific programme. My body needs about 3800 cal to maintain but I am comfortable on about between 2500 - 2800 cal a day. Hopefully I'll be down to 100lbs total lost by August as my body is playing games the last few weeks where I have actually gained a few pounds without an increase in fat which is weird as I'm not doing any form of excercise so I need to fix that.
Well done on your success so far. Keep it up and remember to enjoy it and take a break when your body calls for it💪💪💪
Mad respect from South Africa💪💪💪
You are amazing!
@@muddyshoesgardener thanks bud!
DeLauer and Berg, you guys are life changers 👍🏼
We try
They need collab videos
DPRX I agree
R u talking about Eric Berg? The one who tries to sell his own mix of kale shake/bananas/peanut butter and supps for way too much $$$ ? I prefer DeLauer by far!
TheAyasan He sells good products worth the price. It’s not a crime! I’ve never felt pressured by his videos to buy his supplements!
Hurt people, HURT other people - why anyone would put negative comments when you are only trying to HELp the population, FOR FREE, is beyond me! Thank you so much Thomas, your knowledge is so appreciated!
Because there’s always an asshole in the bunch. It’s jealousy. They suck and they know it so they’re bitter.
Been doing keto for 6 months now. The best decision I made in life.
I felt the same way 6 months in, then quit and gained back the weight. The brain is ravenous for carbs post-keto and I made the critical error of binging on them again. Are you still on keto? Learn from my mistake if you go off it!!
Sold me with the pre-bed snack. I have such a hard time with late night cravings and struggle to sleep when I don’t eat something close to bed time.
I have been watching quite a few of your videos (along with others) & doing my own research - I started my keto centric diet back in Oct of 2018 - because around July of that year my family doctor referred me to a gastric bypass surgeon & in September I went to do the class room orientation to “learn” about what it was all about (although I already knew - due to having been a “heavy guy most my life).
Well, when I was at the surgeons office he weighed me in at 413lbs (that was September 25th) and on October 1st I started to change my mindset & eating habits/lifestyle - it hasn’t even been a full 10 months yet - I have already lost a full 100lbs!
Thank you for all the great content you provide!
The gastric bypass is easy to bypass! You just eat small meals all day. Not a good idea IMHO.
LivingRoom Friend wow! Well done you!
Congrats and well done!
Caroline Beltran wow, I wrote that about a month ago - and it’s actually even better now. About a year ago when I started this keto lifestyle my shirts were 6X, I’m currently fitting Comfortably into 3X ones (yet I just tried a 2X - it kinda fits, it looks good when I’m standing - but a bit tight when sitting) I can’t wait!!!
Well done.
This was THE BEST Keto video I have watched. I have been so confused as how to get started, and this just makes it all so simple! Thanks a million!
Wenda Walters I love hearing that this has helped you so much! Keep me posted on how this protocol works for you! Remember, it’s just the beginning!
I'm confused too but want to start doing this :o)
Agreed. There's SO much info., I've been a little confused myself. It's like getting dropped into the middle of a semester of an advanced calculus class. Been basically winging it, not really knowing if I'm doing it right. I've been doing a form of Keto--I guess. This makes it a lot easier as a basic, starting point.
Wenda...what was the meal plan you did after doing the one in this video?
me too. I'm trying this plan
This is 100% my style of learning. I loved the handwritten visuals and detailed explanations of the science behind the food choices. Thank you so much!
I love that Thomas is a nerd and explains all the science behind everything! 😍
A 2 meal intermittent fasting meal plan would be amazing!!!!
My father lost 200 pounds last year off keto and his whole life has completely changed. I wasn't doing keto at first but once he did I was convinced and this year I'm learning about it everyday. I use to be a very over weight teenager and lost it but now with keto I can see the amazing benefits of this diet. Thank you for all your contributions on RUclips!
www.digistore24.com/redir/400534/OnitConnett/
The Keto Snacks Cookbook is filled with 78+ Keto-friendly recipes
I have been ketogenic ten years since 2012 and I've lost 90 lb... Now am really focusing in on all of Tom's "clean keto" philosophy. Since I've been doing it for years it is a fun easy way to tweak myself into a higher level. Tom is amazing.
Thank you! I’m starting this lifestyle change this week after my dr told me the news. 140 blood sugar A1C. I’m 285 at just 5’4” and a huge belly due to carbs and sugar addiction.
Stop making this so easy, I’m running out of excuses! ;)
Lol
So funny
Lol. This is great. Thank you for the laugh!
This is not easy.....if I can't consume bell peppers or apples I give up on everything.
How it’s too easy? It’s soooo complicated and most things on the list is not in my town and I want to lose 27 pounds in 1 month or 2
I just wanted to tell you thanks for the videos! You have helped me loose 55lbs in 3 months! Your the best!
Dr.Barry is super super good too
how did you do it?
@@Daredevilgtf300 I'll definitely check him out. Thanks!
@@beckyperez9890 I did a mix of Intermittent Fasting, Keto and also some HITs workouts as well. Definitely learned alot from Thomas videos that he puts out.
@@alibenitez6203 I have a lot of weight to lose. Just starting keto, looking for all advise tips.
How can you not love and appreciate this guy. So clear, thorough, and has a sense of humor! Lol
I’m starting Kero and I’m getting all the advices possible to make it right! But, watching your videos give me the reassurance that I can do it and that I don’t need to make it hard on my self. Thank you very much for all the help you provide and your consistency!!!!
I’m so lucky I live in a country that only has grass fed beef, the freshest salmon & kerrygold butter is made just down the road.
You're in Ireland!
Which country in this day and age has only grass fed beef?
Ireland
Francis McDonnell lucky you bro. Us Americans are fked. Lol
Lucky indeed.
I LOVE THIS BECAUSE YOURE TELLING ME EXACTLY WHAT TO EAT...THANK YOU
Day 4 of Keto after taking a year off and I'm already down 7 pounds!! Feeling great enjoying the feeling of never feeling "hungry" as I'm constantly drawing fats from the body can't wait to be fully fat-adapted like the good ol days
2 years into my keto journey, Back at the gym and feeling great. Thanks Thomas for all the suggestions.
Thomas..I don’t think you realize how you have changed so many lives. We are so lucky you do what you do. Thank you!🙏
Very true...
Was just about to quit Keto and throw down some Jimmy John's and came across Thomas's video. Saved me...
Chris don’t get me wrong this vid is prob one of the best I came across I really lack inspiration doing my Sunday prep so I caved the other week and used customer Keto through bestpickeddiets.com who make my plan for me. But I recon I could give it ago since watching this. Have you been through the Keto flu yet?
Jimmy johns makes sandwiches without bread!
How are you doing? Were you able to stick with it?
70 ibs lost in 4 months.. By the grace of God and being led to Thomas’ channel. Keto really works but I’d recommend IF for brain functioning and increase in growth hormone for intensified healing. OMAD works really well if you look at the nutrients you take in and not solely focused on macros. It gives your body so much time to heal. I used to have Leaky Gut and this helped me so much.
You can take L-glutamine for leaky gut its very cheap and the most effective for nourishing the gut. I have a question and i want realistic answers. Did you experience loss of appetite and total disgust to high fat food within your first 2 weeks into keto?
Almost a full year on strict keto now (max 10 carbs/day) and your channel was one of the ones I checked out that led me to go for it! I don"t measure my ketones anymore but I do plan on trying more of a ketogains approach once a full year has passed. Keep being great👍🏻😁
Today makes my 1st week on Keto and I’m down 5 lbs! But I FEEL amazing-my clothes are already fitting better. Thanks Thomas for all of your info on here! You’re truly one of the best. 💪🏼👏👏
Lydia M how much you lose now? Are you still going strong? I hope so! I’m just starting!
Eli Ford Hi Eli, sooo I did SO good up until about 5 weeks ago when I found out that I’m pregnant. I lost a total of 27 lbs but have gained a few back due to just trying to survive morning sickness. I want to get back on Keto 100% once I’m feeling better. I tell people that Keto is my favorite way of eating. It makes me feel amazing, I actually lose weight safely on it, it makes me feel satisfied and it works for my family. Thanks for asking and I hope you do great on your journey! You can do this! 💪
@@TheLydiaM Hey congratulations Lydia! Maybe check out keto connect because Megah did keto throughout her pregnancy so maybe you could pick up some info.
@@TheLydiaM your baby will take anything it needs from you even if you don't have it to give. i suggest you take a prenatal vitamin and let your doctor know about what you're doing as far as eating. i was told it's not good for the baby if you try to lose weight while pregnant. times change and so does information. be healthy!
Hey girly how are you on your keto journey?
Hello from Sweden. Used your tips and tricks for fasting. Done 18/6 now for 6 days. Lost 3.2kg so far!. I'm so happy!! Thank you and keep up the hard work!!.
Oj! Vilken vint började du på?
Jag har försökt keto i typ en vecka nu och har gått ner nått kilo
@@SunSooTae vint? Video? xD?
Denna ruclips.net/video/LLVf3d0rqqY/видео.html
Men har nog plöjt det mesta. Himla mycket info att ta in. Planen är bara 2v 18/6 och 2v off. Inte blanda kolhydrater och fet, inte överäta och äppel cider vinäger med lime morgon och kväll. Hur enkelt som hälst :)! Går keton bra?
It's probably 90% water keep fasting for at least a year
@@alexandervashchuk7795 < True, but he's becoming metabolically flexible and that's hyooj!
Had good success with IF and keto after 37 lbs lost. I sorta fell off the diet a little bit (just a little lost, but not consuming excess carbs or sugar) after getting my activity level up and am watching this video for a good reminder of what exactly what I need to eat and to regain ideas of what I'm supposed to be eating every week.
Thankyou Thomas for always making the complicated simple.
I am practicing, and developing, what I call Food Mastery. It includes IF as a foundational basis, with keto as the basic dietary structure. And, I am lovin' it!
I actually requested this a few months ago. As always, Thomas delivers! Insightful, consistent and a reliable source of information. Much appreciated.
HIGHLY RECOMMENDED VIDEO FOR KETO STARTERS
Wow! Man, this is amazing, now I know what wrong I am doing from the time (9 days) I started the Keto diet. Options listed in your meal plan are super easy and I love most of the items in all meals. Time to change the gear and get on track. Really appreciate the video.
This was so informing! Thank you for sowing into us for FREE! You are so awesome and I pray you reap abundance! You are my now go to keto trainer!! And the almond pre-bed snack is sooooo delicious!!! I added some ice cubes and a little monk fruit and it tasted like chocolate ice cream almost lol my 6 year old daughter tried and she begged me to make her one!! THANK YOU!!!!
This works for me because I’m lactose intolerant and I have a gluten sensitivity. This is a blessing for me so thank you so much !!!
I started this diet about 2 weeks ago I'm down 16lbs. But I honestly feel to full to eat the third meal I occasionally drink the shake lol I'm also doing fasting as well. This begining of third week weight loss slowed down but I'm still going at it. I was 305 I'm at 288 atm
I just started keto like five days ago. I feel a difference but don’t see a difference and I’m not going on the scale at all. I know how much I weighed before starting. It’s so hard to eat on keto haha sometimes I don’t eat until noon and then I have like a 8 hours window if I’m hungry. But I’m trying to eat enough. I love that I never feel hungry.
Do you guys eat the same thing everyday like in the video?
@@Iwasted20dollars I’m wondering the same thing..
@@Iwasted20dollars I get bored if I eat the same thing each meal. Just change the protein and veges around. Don't have the same protein at lunch, dinner etc
Hi Thomas would be extremely helpful if you made more of these for some of us beginning their keto journey. A lot of us are generally unsure of how to formulate our diet plan. Thanks so much for your videos !
Had gastric bypass surgery in 1998. Have gained back almost all of the weight I lost. Have tried everything under the sun & nothing has worked for me to lose weight, not WW, not just cutting back. I started KETO a week ago even though I didn't know if I was doing things correctly, I just knew I had to give up carbs which hasn't been difficult. Glad I've found you since I needed more information so I can figure out if what I'm doing is right or wrong. First listened to videos that Dr. Ken Berry had but he doesn't give specifics at least I couldn't find them & it was like eat all the meat you want & lots of fat. Hopefully, this will help me lose & I can stay on track. I have to have a lot of protein, so this seemed like the best way for me to go about losing weight. Oh and I'm 73 years old & ride a CanAm Spyder, but it was getting difficult to put on my socks & shoes & chaps & just basically get dressed. I have lost 11 lbs in that one week & I know it's probably all water weight, but it feels like more than that because my wrists & fingers have shrunk. Pray I can continue with this long term & not screw it up.
wrists and fingers were likely swollen with water.
This is the second video I’ve watched of yours and I love everything I’ve seen so far!! Thank you for being you and helping people like me!!
Could you do a video just like this but, for a person doing both intermediate fasting (16/8) + keto diets.
Yes!! we need a video like this one but only 2 meals a day. I got so full just watching all those meals and the hot chocolate before bed.. I just can't do that anymore. My last meal is at 5:30pm.
Yes!!! Definitely need that kind of video!
Yes please
Yes please do this video for IF! I just watched your keto for over 50 and the benefits of IF. I can't imagine eating all of this in my window.
Cycle your fasts. Check out Mindi Pelz videos on that. She and DeLauer complement each other very well
What a beautiful person this man is! So much energy and sharing all this awesome info with all of us! Thank you so much, Thomas! Love your channel! Just starting Keto tonight :)
I was going to give up on starting keto. This helped me so much. I didn't know how to begin until this. Thank you.
I’m so thankful that you’ve set this up. I men, really. I’ve watched too many videos to count Nd have learned recipes but no “how-to’s”. I have to say that it was entertaining, but definitely disheartening. I’m a baby to this lifestyle and trying to follow “meal plan cook books” or 14/28 day plans have been difficult because I’m not the only one on my household. I have to honestly say that my eyes welled up with relief. I don’t know if you’re ever going to read this, but I have to tell you that I just became a new subscriber. ❤️
I love that you actually spend the time to hold our hand through this, very inspirational and motivating :D thanks man!
You are fabulous!!! Love the way you explain everything! Thanks Thomas!
👍🏻I have been doing intermittent fasting and keto for a year and a half. This is moving to be my refresher course. Thanks for all you do. 🙂
It's crazy that some people will give away all this good information for free. Great stuff
He gets paid
This dude is getting PAID! How old are you? Lol
It blows my mind that I've been so lucky all these years without caring about my health. Bad diet, lack of care for my brain. Although I've recently been yearning for more.. so I started experimenting with my diet and have stumbled into the keto world. I believe this will have an astounding effect on my overall health and wellbeing. I can feel the mental clarity already 😅
Thanks for all you do! You have helped so many people have better health!
I just was to say thank you. I was 310 in August 2020. Today, June 19th, I am 240. Goal weight is 225. I may change it to 200. I will see after I hit 225. You ate mu go to YT guy! Thank you for all of the great advice brother.
First, congrats on taking control of your health. Huge step!!! Second, this meal plan really is helping me get on the right track because,like you said , I didn’t know really where to start. I now have a good foundation and also my wife has started her journey with me. Thank you for all you do. Please keep it up because people like me have a hard time finding honest help these days and you have been the diamond in the rough for me. God bless and thank you again.
This is just what I needed it. Was unsure in so many areas but checking your videos gives me the necessary info to start properly again. One of the areas that enjoy the most is your approach in regards to using the best foods and vitamins/minerals and backed up by science/research! Excellent. Thank you!
Very informative, concise.. I am grateful to have access to this channel.
Amazing video. Love your delivery and knowledge!
Next up: Keto plan for those Fat/Keto adapted.
I’ve been on Keto for a year and it’s been the best thing for my life in terms of health. Any advice/tips going forward long term?
Thank you for your superb content, Thomas!
Great video idea!
I'm interested in this too. I go in and out because I'm just eating High Fat / Low Carb and doing IF usually.
So I do get some keto flu, but I'm metabolically flexible now and can adapt quick.
Eating pink salt, iodine, potassium and magnesium helps.
@@ThomasDeLauerOfficial thank you for all you do ❤️
Can you do an analysis of the benefits/detriments of the impossible burger?
Pete, do you ever get tired of just meat and veggies???
Thank you for really spelling out what a whole day looks like on keto. Sometimes it’s hard to put together.
I hope it helps!
Just started keto 10 days ago. Awesome video. Dollar tree is one of my favorite stores too. Super stoked about this journey.
Greatly appreciate the Specific Set of Instructions! Super Helpful!!
This video was amazing! I feel far less overwhelmed with meal planning now that I’ve watched this video. Thank you!!
Nice to see a simpler video on this channel. Always great info but this is so much more user friendly than references to med journals and studies!!
Seriously good video!! Thanks
Thank you for getting straight to the point and backing your points with science. Real quality content. You got my subscription.
Thank you for this! Such good information for a beginner. I just started my Keto journey and I’ve seen exciting results.
Thanks, Thomas, I have been back on keto for a couple months and have done it in the past. This is a great video for not only beginner but someone who is working toward a more clean keto experience. I enjoy all of your vids. Thanks again
We are so excited! Fasting today and ready to do this tomorrow. I've watched my husband transform over the past year watching your videos, and I'm jumping in with this challenge! Thanks!
Thank you for doing this video. I'm sending this to the friend I was telling you about. She's having a really hard time with headaches and nausea.
Thanks Again!
Thank you!! This was incredibly helpful.
*Grabs keto friendly snacks to eat while watching this video*
Thomas: Don't snack between meals
Me: *Halts mid-chew* Dang it, Thomas. First dairy, and now this! You won't let me do anything!
Love your videos, Thomas :)
Heather Ming lol. I know right!!!
😂😂😂😂
@random person So I watched these videos. They are very interesting and informative! Then I go to amazon to see if Dr. Stephen Phinney has written any books, and he wrote, “The New Atkins for a New You” that came out in 2010. I have that book and followed the diet in 2014 for a few weeks with success. So here I am back to the beginning! I think I’ll get back on Atkins because it is basically a little more flexible Keto diet, and hopefully I can’t do it wrong and screw myself up. Once I drop my extra weight and have changed my lifestyle then I’ll think about a more strict Keto plan if I find that necessary. My goal is life long food habit changes. We’ll see where it all leads!
😂😂
Heather, what are keto friendly snacks?
😫😭😭😭😭 I was looking for this for 3 months! Someone to tell me what the heck to eat!! I lost 20lb in a month and 2 weeks then felt like I wasn't doing keto right and quit I gained 9lbs in a month 😣😣😣😣😔 but enough of this I need to do this for me for my health I am starting keto again tomorrow!💪💪💪💪
😀😀😀are you my sister! Been on keto 3month now but I didn't lose much I feel better but not gd. I eat keto but I understand now what I been doing wrong 😊let go sis we can do it
Started this as it was a pretty simple plan. Day three medium ketones tested 💪 first two days was a graft. Cheers mate 👍
Wow this is so helpful Thomas! Your energy is amazing. I'm getting set up to go on this so will let you know how I'm doing!
We started Keto yesterday and this meal plan made it so simple! Thank you!
I am now fully committed to Keto. I have been doing it for a few days and so this came in perfect timing. Thank you for this - I have been binge watching your videos. You are so savvy and I trust your advice. Cheers :)
Thank you so much. Good luck!
Thank you for the meal plan!
Great starter guide
Wow. In a world of conflicting and confusing info You have simplified this the best I have seen so far. Definitely appreciate it. Subscribed and following
This is fab, cannot wait for more advice to help me trim down ready for my Florida holiday, thankyou again Tom 🤩
Thanks for the info
I love your shopping tips!
I’m soooo glad he omitted pork & gave a 2nd option besides steak.
why are you glad he omitted pork
@@MrLabtec70 some people don't like pork ...?
@@KawaiiMaterial just because some people don't like pork, doesn't mean that he can't mention it.
@@MrLabtec70 Okay, but the original comment didn't even suggest that he shouldn't mention pork.
Just want to say thank you for helping and sharing valuable information Thomas. Truly appreciate it. Thanks a million.🙏🙏
refused to start for ever because this scared me witless - so much unclear information. Really like how you explain WHY and WHAT FOR about the choices etc. Helps with the understanding and confidence in starting this
Excellent video. Thank you
This was amazing!!! I have watched soo many... and this was just soo well explained.. thank you!!
Exactly what I've been searching for the past week!
Jo Collins that’s what I was hoping! So many are afraid to give all the details in a video, but why not?! Give the details and then we can rise tide so all ships rise!
Thank you soooo much Thomas !!! Your my go-to guy!!!! You put out such great pertinent content day after day 👍👍. Now I have an actual plan!! Thank you so much
Thomas DeLauer can I have ice tea with lemon and is sucralose a ok sweetener ?
Ice tea, zero sugar, with stevia is good to go. Sucralose is not good for you but only consume it if it’s embedded with a product, don’t eat it straight from a packet.
Citations😂-
ruclips.net/video/sBw2rdwBfZE/видео.html
30:30. I recommend you see for more in depth explanation and further elaboration.
Jo Collins
Yes!! Same here for the last few days video after video and still didn’t know where or how to start!!
hello am so new in this keto i am 55 year old i was 231 , i started like 3 weeks ago just by doing meals and fasting so far i lost 15 pounds but i stared to see your videos and i had found so much information its helping me and give in me so much options on food that i was doing some right some some wrong, i hope i can do this i really need to get it right ,
Fantastic video, Thomas! So helpful, thank you!
Thank you for not pushing the whole dairy thing like so many others do. Excellent video, as usual 🙏
Thank you for going back to 101! Much appreciation.
Great info thanks