How to Start a Keto Diet in 2023 - UPDATED INFORMATION & RESEARCH
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- čas přidán 9. 07. 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
Got it
@ThomasDeLauerOfficial when depleting glycogen can you have 30g protein when waking?
Thank you!! I've been trying to find a meal plan that will help start me off
The easiest Keto advice I've received came from my wife when she tried Keto with me. Rather than brushing her teeth as part of her bedtime routine, she started brushing her teeth immediately after eating dinner. I started doing the same thing and this tiny difference in my routine eliminated my urge to "graze." When I start thinking about grabbing the peanut butter after dinner, now I think, 'I just brushed my teeth,' and instead I grab a glass of water.
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.
Thank you ❤
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 👏
Damn im down 105 but it took 13 months….i just tried keto in my first wek still. I weigh on Friday
OUTSTANDING!!!!
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 - czcams.com/video/axVHp0_O8ek/video.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.
Absolutely don't quit after a yr..I went from 310lbs to 205lb in a year, best shape since teens..left keto, gained 80lbs back and it's much harder in my 40s to get back on track
This happened to me too. I went on for 9 months. Was in the best shape of my life and had more energy than ever (running 10 miles, 6 days p/week). A trainer convince me to go off, gained 90lbs and now going back. I miss it, along w mental clarity
If u r missing cake, bread, crisps, biscuits you can make your own keto cake out of low carb vegan protein (two cups), olive oil, coconut oil, frozen berries, pumpkin seeds and water, microwave for six minutes (800W). Energy definitely down for first few weeks but got a boost from adding double cream to my coffee, not enough fat as like lean poultry cuts and fish. Amazing weight loss from stomach and backside in first month (BMI down to 19 but started only slight overweight (4-5kg), nearly 70 years old so it was stubborn fat). Within 24 hours of stopping grains I was completely gas free, really suffering in night and when I went to bed. I do eat a small green banana about midway between hard physical work or when on a long walk, naughty boy! Cramps in my left hand seem to have gone but fairing recent, stiff knees and need for reading glasses, both long term problems, still there but only the first month of keto. I think I overdid the protein with not enough fat as arm muscles were somewhat diminished and did not have excessive to start with but actual strength was unchanged, oddly. Great update on the state of keto and nice to see some open-mindedness rather that somewhat crazed thinking such as all meat is good.
Thanks mate. I’ll mark 9:50 as my starting reference point.
Cheers.
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.
Dear Thomas, we have been waiting for version 2024 :) Greets from Türkiye, love you man❤
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
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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?
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.
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 :/
Thanks, Thomas!
Thank you so much!
GREAT update!!
Hi from the UK. I do IF with some keto principles. Thanks for the vid
From the UK here too.
Best keto video I’ve ever watched! Motivating with small steps and informative without being exhausting! Thank you!
Great video as usual. Very informative. Thank you!
Wow...thank you so much!!!!
Great content as always
Thank you, Thomas!!
Excellent video!
Thank you! 😀♥️
Great end-year video!
@ThomasDeLauerOfficial you were talking about taking in a good probiotic. Would you consider saurkraut a good probiotic? Especially if homeade?
It's working
Thanks Thomas for what you do for many of us!
This was a great summary, thank you 🙏 I am new on this topic and these infos helped me a lot
Wow I thank you ❤️ I need to keep learning ❤
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
Excellent content, Im feeling more confident this is achievable even with a busy lifestyle. This info is amazing 👏🏽
so ive done keto successfully couple years ago and then lost my way. i tried again a month ago and lasted 3 weeks on the diet and everything and was expecting to transition to ketosis by max day 10, but by the end of week 3 i was so drained of energy, so constipated and clearly not transitioning to ketosis. Had to stop as my partner got covid and i had to have energy to work and look after this kids and all that. The gut health point and the moving my body more so that the glucose gets out of my bloodstream is what i believe, what i needed to get right to do it properly. I was having fiber capsules for the gut but wasnt having the probiotic. I will be trying this again after xmas as i have a lot of weight to lose. Appreciate the video thanks
I like. You get straight to point
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
Your amazing 👏
Thank you very much.
One of the best Keto videos I’ve seen!! Thank you.
You say that the macros should be 10% carbs, 50%, protein, 40% fat. With this information it doesn’t seem like a high fat diet, did I understand this, correct? Everybody recommends 5% carbs, 75% fat and 20% protein.
Please explain
Thank you so much
Things have changed in 2023/2024.
CAN YOU TALK about keto, broth fast and normal fasting fo people that had Roux-en-Y Gastric Bypass
Amezing update
Much needed .
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.
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.
Thank you for spreading your wisdom to this world and improving people's lives as you do in mine I love the way you word everything And how you break it down thank you
It’s Gr8t thanks for all the informations 👍
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
Please don’t forget to leave a comment HERE in the regular comment section and not just the live chat! It helps this video get out and spreads the word.
Which cod liver oil do u recommend
Your theory about gluconeogenesis being "demand driven" is more or less wrong.
Or more correctly:
Most ppl who are overweight etc have a body where hormone/neurosignaling is very far from working optimal. And many have so many types of signal and neuro ressistances that it may have become chronic.
Example in myself gluconeogenesis is chronic. And it DEFINITLY increases if i increase to high proteinintake.
Its not "smart" as in "demand driven" as you try to claim.
Btw, if going to claim that gluconeogenesis is "demand driven", then can just as well claim:
Insulin
Glucose
Testosteron
Leptin
All hormones
All neurotransmitters
All etc
Are "demand driven".
Is such a BS thing to say.
Either:
1. Its not "demand driven".
Or 2. Because a lot of overweight ppl suffer from signal resistances like insulin resistence, leptin resistance, cortisol resistance, etc.... so signaling from "demand driven" will end up knocking your health out.
Basicly can call it whatever you want (blame the chicken or the egg), but the result becomes the same..
Gluconeogenesis do often get triggered more if you eat high protein.
I did a high protein diet myself over 10 years ago.
WORST diet i have ever tried!.
It triggered high gluconeogenesis.
Upregulated enzymes for gluconeogenesis.
And when after some time stopped the high protein diet... the enzymes did not downregulate. Because muscles are also proteins.. so it started to attack the muscles instead.
Had chronic gluconeogenesis for over 10 years.
Was HORRIBLE.
Took a lot of "tricking" the body to finnaly get those enzymes down.
So for a healthy lean person, high protein may work fine.
But for an obese person who may have a myriad of different hormone/signaling resistances.... going for a HIGH protein diet may become a trap, where get very bad catch22 when trying to get out of that crap.
Even now that i have been on keto for 1 year, i still have a lot of that "inherited" gluconeogenesis i got from a high protein diet 10yrs ago.
My ketone levels are high, i know i am very in ketosis. All my pos/neg "symptoms" also verifies that im in deep ketosis.
I eat Max 20g net carbs.(usually aprox 5g).
But my hba1c is 5,7. It wont go down.
My body has still not got fully away from that nasty gluconeogenesisproblem i triggered when i did a high protein diet 10 yrs ago.
------
In addition,
Even if have an almost normal health...
The body can only take up certain amount of protein in each meals.
Surplus will thrn often be converted to glucose etc.
So again not good result for people on a keto lifestyle.
Beyond that complain.
You do make a lot of great videos, which i and many appriciate:)
(But did dislike that was aprox 10 wrong statememts in allready aprox first 10 minute of the video. Although most were just minor errors).
Like silly things: saying that those dirty keto foods are not a keto diet. (You probably just ment to say it somewhat different because even a dirty keto is a keto.
Definition of a keto diet is... what will make you get into ketosis and stay there. Dirty or clean keto food has no relevance on that definition.
Dirty keto will still be a keto diet.but ofc unhealthy food (high omega6/low omega3 oils etc is unhealthy) is unhealthy,.... but they are still keto diet IF they can be combined into a diet that will get you into ketosis.
The only reason why the carnivore diet, and especially the keto diet helps so many people is because these people were formally eating the Standard American Diet -- a diet not only devoid of fresh vegetables, but way too high in processed meats, processed starches, and processed sugar. So regarding the keto diet, the higher your vegetable to meat ratio, the better the results will be. Ultimately, a raw plant based diet is the best
I'd been suffering from diabetic leg n really bad knee issues for years so to the point I'd have to go hide at work let some tears out then go back to work...been following you started keto n intermittent fasting. My doc got mad at me for doing so when I went back to him my cholesterol was 203 was 218 high..199 is normal according to the doc..blood pressure was almost normal it's usually high. What's crazy I lost two pant sizes even had to make new holes in my belt..above all the pain is pretty much gone ..just few months ago you suggested taking Magnesium Malate this for me was the ultimate game changer keto n intermittent fasting really helped with the inflammation n pain issues but I was still having minor pain and walking or more like a side to side woddle from years of anticipating pain in my knees legs n feet.after about the 5th day of taking magnesium malate I'd realized pain had lessened so to the point I had to be mindful of not walking or doing my painful woddle walk.i stopped taking the magnesium to give my body a break or reboot in the month I stopped taking magnesium I'm still feeling good from my leg knee issues I'm talking magnesium again not trying to feel like that ever again.will be starting keto n omad again soon.thanks for helping me,my quality of life is so much better your advice has literally pulled me out of a rut a hole I thought I'd never pull myself out of..can't thank you enough..God bless you n yours.
Thanks Thomas!!!
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?
I recommend tracking your macros by tracking all the food you eat (my favorite is Cronometer, as it can remember entire days of food it you eat similar meal plans; it's free). If you don't track for YOUR body, you can't know. It can also integrate with your sports watch and those metrics, etc. For me, I can't eat more than a bit of fruit, or I get out of ketosis. Berries are the lowest sugar content of the fruits.
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
I've lost 8 lbs
Thanks for the video sir about to get back on
Thanks!
Happy new year everybody 🙏
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
Such great info and always backed by research! Thank you Thomas!
what about putting in metamucil ? into the plan?
How does any and all of this apply to someone who works swing shifts and/or night shifts?
Can you make an updated keto meal plan video
Please!
Well, thaaaaaank you sir!
Your videos are amazing Thanks Tom
What do you recommend for people who work nights?
There's still 24 hrs in a day lol just act like the daytime is your daytime, it doesn't matter when the sun is out lol
@@tammyd9222 spoken like someone who’s never had to work nights. It’s extremely different working nights. Your circadian rhythms are all off.
I am at 199 Lbs and want to get to 149. Trying to do keto for 6 months.
How did it go for you?
Your best video so far.
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
This was an incredible tutorial. 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
Thank you Thomas, this is most helpful. Just about to start keto, I’m hoping it helps my pain from fibromyalgia. 😉
Can you be on a keto diet with type 2 diabetes? I’m worried that my blood sugars will get to low.
Alright, I ll leave a comment.
That's Was an awesome refresher.
Thank you so much.
Gotta recommend this!
Keto has changed my life, thanks for getting the word out!
Amazing compilation of information. Thanks!
Fantastic video. Today is day one, this is so helpful.
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…
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
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
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 😊
Great stuff as always!
Nice vid
IF you are a chubby nutritional over - achiever THEN I most certainly would recommend this KETO diet thing. I do it for blood sugar BUT since starting I can actually FEEL my belly and waist wanting to shrink, it feels like it's contracting haha, I eat lots of eggs now, I also find cooking up some lean turkey mince in a pan with spinache and garlic and the odd SMALL tomatoe is fast, low carb and is not too bad and of course I love a good steak woof woof! - Just drinking bottled water and if weight loss is your goal then with a bit of determination you QUICKLY see and feel results.
is there a video for healthy weight gain i weigh 106 and have trouble gaining weight
Always such helpful information! Thanks
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.
I’m seriously considering this.
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 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
There's magnesium in meat, macadamia nuts, and sacha inchi seeds.
What do you think of Never Ever beef, like Riverbend Ranch Black label?
Thank you for updating recommendations based on newer research, and for recommending Seed. I'm getting back on keto next week. I lost 60 lbs and my bloodwork improved on several measures by following keto, but struggled to stick to it once I took a "cheat day" and extended it and didn't get back on. Feeling so much more inflammation when off it. I needed this refresher and update.
I hear ya Dawn! Same boat over here. Lost 25 lbs and then got off and could not get back on. This video came at the right time!! Congrats on the 60lbs btw!
Get your cardiac calcium score.
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?
Thomas I take seed is okay to take it during fasting. Thank you
Which sweet tea do you recommend?
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!!!
Look up Dr Berg
Most info is from these guys
Thank you! I’m 66 and lost 60 pounds on keto in 2019 and 2020. Then I stalled for months, then started gaining. I’ve gained 20 pounds and am holding, but I really need to get that 20 pounds plus 10 more off. Interestingly, my blood pressure, lipid panel, fasting glucose, and A1C (4.7) continue to be excellent after a COMPLETE turn around in ALL of those. I want to KEEP that! I believe this information will really help me get back on track.
Another keto proponent says if you stop losing weight increase your fat content
Thank you, thank you, thank you!
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.
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
I work nights shift, 7 pm till 7 AM, what is the best time to eat and work out. Thanks
Is a blood donation day a better day to start ketogenic diet? AFAIK blood donation works somewhat like fasting or caloric restriction, so it might supposed to help.
Great information. Thank you. You’re awesome. Perfect way to get started in the New year.
As far as nuts, How about Marcona almonds? They are my favorite