How to Start a Keto Diet in 2023 - UPDATED INFORMATION & RESEARCH
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- Опубліковано 28 кві 2024
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The Complete Guide to Keto in 2023
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Timestamps ⏱
0:00 - Intro - Complete Guide to Keto in 2023
0:34 - What is a Keto Diet?
3:05 - Is the Keto Diet Safe & Sustainable?
5:10 - What Keto is NOT
6:23 - Keto Macros
7:45 - Gluconeogenesis Explained
8:28 - Will You Lose Muscle on a Keto Diet?
9:49 - How to Start Keto (get into ketosis) | 6 Steps
14:40 - Try SEED's Daily Synbiotic - Use Code 'THOMAS15' for 15% Off
15:59 - How to Start Keto (get into ketosis) | 6 Steps
16:42 - Tips to Improve Insulin Sensitivity
18:21 - How Do You Know If You're Producing Ketones?
19:32 - What's the Best Way to Test Ketone Levels?
22:13 - Fat Adaptation Explained
23:21 - Best Time to Exercise
24:15 - Best Protein to Eat
26:11 - Vegetables on a Keto Diet
27:25 - Net Carbs & Nuts/Seeds
28:21 - Fiber
29:15 - Fruit
30:03 - Sweeteners
30:44 - Drinks
31:06 - Alcohol on Keto
32:08 - Every 8 Weeks, Reevaluate Your Calories
32:52 - Supplements
34:43 - Reasons for Weight Gain on Keto + Solutions
36:51 - Every Couple of Months, Exercise with Carbs Before Your Workout
Get my Free 1-Week Gut Health Protocol. No strings attached. Just good info: www.thomasdelauer.com/gut-health
@@baby_themaltipoo3624definitely! (It has been said to manage/get rid of type 2
Been on Keto for 8-9 months. I’ve lost 100-105 lbs. Fasting and Weight Training included.
That is incredible... congratulations
That’s impressive, well done 👍
Incredible!!! good stuff 👏
1. Stop eating at 5 pm
2. Increase your poly and monounsaturated fats: olive oil, macademia, MCT, oily fish, avocado
3. 30 minute 3 times a week workouts, all muscles
4. After day 3, aerobic and cardio 30-40 minutes
5. Electrolites
6. Microbiom: increase fiber, probiotics
7. Bone broth
8. Get adequate sleep
9. Green tea
10. Cinnemon
11. Apple cider vinegar
12. Move your body, walk, flex etc.
Thank you
Thank you 🙏🏻
Thank you so much, I love the list your a gem 💎
Hero.
This video was a game-changer for my keto journey! I started in mid-April 2022, and boy, it's been a learning curve. Fast forward to 2023, and I've witnessed remarkable results. From 285 lbs in March to 185 lbs, just by ditching sugar! I've been using a CGM to decode my food's glycemic impact. Type 2 D. diagnosis sparked this quest, and now I've got more metabolic flexibility and can even have some whole food carbs. My first post-diagnosis A1c was 5.2 mmol/l, higher HDL, lower triglycerides, and that pesky elevated LDL - ua-cam.com/video/axVHp0_O8ek/v-deo.html
Ya I just got diagnosed with type 2 diabetes. And going down the rabbit hole of finding out how to get my body back on track glad I found this post
For me too.
Thanks mate. I’ll mark 9:50 as my starting reference point.
Cheers.
I wish there was a pdf version breakdown of this video.
Press more and then the transcript. It's all typed out as in pdf
I was thinking the same thing 🤦🏽♀️
theres an ai for thattt
@@APJade where can I get the ai and does it come with instructions? Is it costly and simple? I have a thick skull and my modems slow. Thank you
I have read 4 different books; watch so many videos and the more I know the more I'm confused :/
@ThomasDeLauerOfficial you were talking about taking in a good probiotic. Would you consider saurkraut a good probiotic? Especially if homeade?
Dear Thomas, we have been waiting for version 2024 :) Greets from Türkiye, love you man❤
This guy changed my life. I'm down 43 lbs since September 1st. I will never go back to my old ways. Thank you Thomas
Actually, you changed your life. Not him. He gave you the inspiration but you did it yourself.
Congratulations! He saved me, too. I'm down 70lbs since Sept 6. Since then Ive also found Dr. Berg. Keep up the great work.
Whoohoo!
same here 50 lbs since sept
I started following Thomas 4 years ago and dropped 55 pounds over one summer. I drive truck over the road then. Trucking changed direction and it was super hard to keep control of my diet and I fell off the wagon. We're back on now. Just keep going! It's such a better quality of life in my opinion.
Hi from the UK. I do IF with some keto principles. Thanks for the vid
From the UK here too.
Oh my gosh-FINALLY. Thank you! You tell us how by getting to the point, you summarize, you briefly explain, you tell us what you say you will in the title. You also understand people's time by providing timestamps-so organized.
GREAT update!!
Thank you so much!
Great content as always
What do you recommend for people who work nights?
Great video as usual. Very informative. Thank you!
What fruit is best? Is a banana in a protein (6g carbs-no sugar in protein) shake too much? What veggies are acceptable? I’ve been eating a lot of delicota squash, sweet potato, and okra. Should i just watch the quantity? Play roughly 2-3 hours of intense pickleball 6 days a week, and sweat through all of my clothes while playing. I intermittent fast from 8pm to at least 8am. Sometimes i go to the gym and sauna on an empty stomach first thing in the morning. Lately about 4x a week. I lift two body parts in roughly 15-20 min-not very heavy weight. I ahve been eating a lot of saturated fat. Coconut oil in my coffee, grass fed butter or ghee to cook with, and EVOO additionally. I probably eat too many almonds and pistachios. I also consume low sugar, 85% dark chocolate daily. Also, i put chia seeds and avocado in my protein shake (6g carbs). After a few years of no meat-I started eating filets and ribeyes 3x a week. I eat salmon with some regularity. Shrimp too. I take a probiotic daily too. In addition to magnesium, NAC, GTA-forte, glycine. Do you have further suggestions?
Thank you, Thomas!!
Thanks, Thomas!
Wow...thank you so much!!!!
Thank you! 😀♥️
Green tea is awwsome and has a high orac count. But Rooibos tea has a higher orac count and tastes better. Im not sure if you get Rooibos tea in the US but here in south africa its available in all stores.
I took Rooibos tea and my blood pressure dropped dangerously low each time at one time from 145/80 to 75/40 in 2 hours so go easy on it
As someone who struggled with insulin resistance and weight fluctuations, discovering HyperKeto was a game-changer. Unlike fad diets that promise quick fixes but often lead to disappointment, HyperKeto offers a sustainable approach to weight loss and improved metabolic health. By limiting carbohydrate intake and prioritizing healthy fats, this program helps stabilize blood sugar levels and promote fat loss without sacrificing taste or satisfaction. Trust me, HyperKeto is not just a diet-it's a lifestyle transformation.
Fake bot
Jep, people do just normal keto! There are no super shortcuts
Hi love are you still of menstruation age? Just wondering if I was good for your hormones and stress levels too in the latter part of the month ? Thanks ❤
CAN YOU TALK about keto, broth fast and normal fasting fo people that had Roux-en-Y Gastric Bypass
Amezing update
Much needed .
Best keto video I’ve ever watched! Motivating with small steps and informative without being exhausting! Thank you!
Great end-year video!
Excellent video!
Your amazing 👏
What about when you work nights...my work schedule is not normal so i eat during my work hours
Agreed... Mine is 10pm-8am
I usually just don't eat after dinner, and try to wait till I get home and fast as long as I can. But the no sleeping thing suckkkksssss
One of the best Keto videos I’ve seen!! Thank you.
It’s Gr8t thanks for all the informations 👍
Thank you very much.
Wow I thank you ❤️ I need to keep learning ❤
This is your best breakdown ever. Very knowledgeable very digestible. I hope it helps a lot of people.
Yeah so true 👍
Which sweet tea recommend?
Thanks Thomas for what you do for many of us!
Thanks for the video sir about to get back on
I am at 199 Lbs and want to get to 149. Trying to do keto for 6 months.
How did it go for you?
I like. You get straight to point
Thanks Thomas!!!
ok question i work graveyard and have to sleep during the day im having trouble designating when to eat. any suggestions
He says stop eating at evenings and into the morning. I work nights bedtime is about 7 am. So I’m assuming this isn’t a nighttime hormone thing but more a don’t eat around sleep time thing. Is that correct?
Like many successful humans, you are challenging the natural day/night rhythm, including hormones. You know better than most how this affects you. To start imitating a natural rhythm, I would pick up a natural timeline and stick it onto your night-shift timeline. As such, you want to prolong your sleep-fast as much as possible, by a) not eating close to bedtime, b) delaying your first wakening meal. Then, lots to adjust as you adapt and learn.
Still, yes, it's about hormones, both up- and down-stream of nutrition input.
You keep the world running at night!
Yes, correct. Don't eta hours before sleep and keep on not eating after, to make the fasting window long
Gotta remember the sodas and waters should be limited to two or three a day tops due to the can liner causing cancer. FDA says it’s fine because people won’t have more than that…but they don’t know me :( gotta get a soda stream
what about putting in metamucil ? into the plan?
Well, thaaaaaank you sir!
Can we drink the bone broth after 6pm?
No it will spike insulin
How can it spike insulin with zero carbs?
@@dea9273 “eating” produces insulin…
Your best video so far.
I work nights shift, 7 pm till 7 AM, what is the best time to eat and work out. Thanks
This was an incredible tutorial. Thank you.
Every day Im learning more about the ketogenic diet thanks to HyperKeto. Its not just about losing weight, but also improving overall health and well-being... come on u know that.
Can you be on a keto diet with type 2 diabetes? I’m worried that my blood sugars will get to low.
Such great info and always backed by research! Thank you Thomas!
Always such helpful information! Thanks
Ive recently started following the ketogenic diet with the *HyperKeto* plan, and I have to admit, Im seeing some impressive results! Energy all day long, and the fat is melting away.
36:52
Thanks!
There’s a ton of information to absorb in this video. I feel quite overwhelmed by it all. Maybe I’ll just take one baby step at a time, because, short of a list on my refrigerator of allll the things I have to eat and take daily, I’m not going to be able to remember it.
How does any and all of this apply to someone who works swing shifts and/or night shifts?
What do you think of Never Ever beef, like Riverbend Ranch Black label?
There's magnesium in meat, macadamia nuts, and sacha inchi seeds.
My email newsletter gets you up to date research and practical diet tips plus discounts on products, as a thank you for joining my newsletter here is a FREE Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/ or a
FREE Keto Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
I want to try keto, but I also know that fat stores toxins. Estrogens, antibiotics, heavy metals. How do you find toxin-free fats, especially on a limited income?
Great stuff as always!
What about Bocha Sweet?
Thank you for this info. i see and hear people talk about keto ,products .I have no idea what its about .I saw this and decided to watch . by the way ,i love the picture on the wall
Thank you. I needed this refresher!
Lost over 100 lbs on keto plus etrf plus lots of walking every single day. Tons of veggies, fat fish, fat yogurt, … pre diabetic state is gone, bmi
What is etrf?
early time restricted feeding ie eating ur food for day early like b4 2pm
@@jjjames6894 thanks 😊
Soleus push ups help with glucose disposal.
Jeez I love you but this is a lot of very good information, but do you can create a plan with food and supplements base on my age and weight?? If you do please let me know
Embarking on my ketogenic diet journey and Ive chosen HyperKeto. Hoping it helps me achieve my health and fitness goals hehehe
Can you make an updated keto meal plan video
Please!
I took notes but I must admitt this all sounds very complicated. I think it is a good thing to have someone guide you and help you on your way, because I could simply not do it alone
I find it much easier if you don’t overthink it and don’t track ketones. Focus on food and electrolytes so you don’t get dehydrated.
Thank you Thomas, this is most helpful. Just about to start keto, I’m hoping it helps my pain from fibromyalgia. 😉
Thomas I’m ready to start keto again but I did I struggle before. And I’am thyroid meds.is that safe on keto?? Thank you for this vedio
Hi. I’m not giving medical advice here I’m just telling you my situation. I’ve been on Thyroid medicine for about ten years and I’ve done keto probably five different times and I never had a problem, but that’s just me. I’m starting again.
Good Luck
Amazing compilation of information. Thanks!
Thk you. Can I have dairy..low fat milk in my coffee or in my protein shake?
I’m not an expert but every expert that I see speak about this say never to have low fat milk. Organic, full fat milk, preferably raw.
Alright, I ll leave a comment.
That's Was an awesome refresher.
Thank you so much.
Gotta recommend this!
4 months in and down 24 pounds today. Thanks for the video.
That's great. What are a couple of your favorite meals?
@@cswann8 Ground Lamb kebabs (pork rinds instead of bread crumbs) with shredded Brussel sprouts and steak with asparagus.
@@michaelewing1978 Nice...you're eating very well.
@@cswann8 I like 93% lean ground turkey topped with sliced avocado and sour cream with some low carb vegetable.
Your videos are amazing Thanks Tom
Which sweet tea do you recommend?
I can never get enough calories with keto like i get 1400 cals a day max when i should eat 2400+ to gain muscle and even i can’t exercise as great i stop at the half of my workouts
Fat is so high in calories! I easily eat 2400 calories, sometimes even 3000. One avocado is around 300 calories....
If youre building muscle you need to eat more meat to get calories and protein
Love your content!! Do you believe keto is safe for people over 50? Thank you!!
3:14 Never try to rush things or this[ ua-cam.com/users/postUgkxSM-q5Yuep7TQHptmNF9456kUKqQkhjf7 ] could be the outcome
Thank you, thank you, thank you!
Just the video I was looking for as I contemplate starting a keto-lifestyle. Thank you!
Drkenberry also on you tube .
I'm following both
Hey Thomas do you read the comments? I like to know, is there a beneficial way to do couple weeks keto (like 3 weeks or so). I am quite fast into keto and without flu. But I Just like fruit soooo much, so after like 3 to 4 weeks I realy crave juice fruit and get tierd of fat dominant eating....
You can have cranberry juice, the real stuff as long as there is no added sugar
Me same but for bread and pasta
Juice on is really bad the whole fruit is much better, just add in some more fruit and see how it affects your loss.
Thomas I take seed is okay to take it during fasting. Thank you
I work graveyard shift and sleep during day>how would you suggest i space meals
I actually cried watching this video. I have metabolic syndrome and watched hundreds of video's about it. This is BY FAR the most informative video I have ever watched. I started keto today. Fingers crossed it works for me. Thank you so much Thomas.
Good luck!
See my reply above. You should go to a healthy balance diet. Enter this keto world and you’ll become obsessed with it. Not healthy
Enter keto world and you will be obsessed with it. It will control when, how and what you eat. You’ll live in fear. Your health will eventually suffer. May show weight loss initially but that because you’re losing water weight and starving yoursekf
He’s incredible and you’re gonna do great!!!
High fat keto-pescetarian diet - 10 kilos of salmon per week, lots of walnuts, avocado, lots of rosemary, dill, tarragon, mint, broccoli, spinach, lemon.
I might be a little late but what about pre-workout?
Aaron Changed my life. I will never eat the same ever ."Unless you physically trip and your face lands in a box 4.Fo/stacking all legal and safe without risks aaron cirilo
You did a great job. You help in synthesize a lot of public concerns and evidence in one video kudos. If you have a link to find articles for things you say like. “ the evidence is clear …”. Please share. Again you do a great service to thousands
*HyperKeto : Hold my pint*
Fake pint
Keto has changed my life, thanks for getting the word out!
What do you think about drinking ketones drinks like Pruvit?
Stop eating after 5-6, does that include drinking diet colas or even flavored waters?
I would strongly recommend not doing diet colas at all. I guess it wouldn’t be the worst if sweetened with stevia, however you don’t want to be drinking synthetic sweeteners as they wreak havoc on the human body.
No! No cola!!!
I have been on keto since 2019 and I have lost over 120 lb. I'm in that group where I just could not lose any more weight. For weeks. I could not lose anything. This video really helps in that area. I am about to get a skin removal done because I have so much skin sagging. The surgeon thinks he's going to be able to take 20 lb off from me. Very excited. Never thought that I could ever lose weight. I went on weight watchers and gained weight. Keto is my lifesaver. It gave me my life back. It's a lifestyle. It's not a diet. If you go on keto just to lose weight when you get off of it you'll gain all your weight back. It has to be a life style change.
Didn’t you combine it with fasting?
Here in the uk I go to a women's gym only so twice a week I do a high intensive workout once a week pilates an twice a week a 30 minute circuit then 2-3 of the 5 minute blasts. I have a question. Is egg white crepes keto?
Lynsey! Changed my life. I will never eat the same ever again."Unless you physically trip and your face lands in a box 4.Fo/phenq all safe and no side effects combined all lynsey ash
Should be.
I do eat my organic blueberries with my Greek yogurt.
*HyperKeto: hold my steak*
Thomas can you please make a KETO diet or normal muscle building diet that has ZERO FISH/shellfish etc? I know it’s a niche request but I’ve always felt like I was doing keto the wrong way for not having had fish during it
This is your best video