18 Ground Rules to Lose Fat with Keto (and not wreck your metabolism)
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18 Golden Rules for Fat Loss with Keto
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Timestamps ⏱
0:00 - Intro
0:28 - Pay Attention to Micronutrients
1:21 - Protein Over Fat
2:13 - Exercise Becomes More Effective
2:48 - 25% off Your First Order from SEED
3:39 - Fruit is Okay in Small Amounts
4:29 - Walking is Your Best Friend
5:05 - Go Easy on Mixed Nuts
5:50 - Antioxidants
6:37 - 12-Hour Eating Gap
7:17 - Occasional Breaks with Carbs
8:26 - Alternating High-Fat & Low-Fat Days
9:23 - Water Burns Calories
10:29 - Fidgeting Burns Calories
11:07 - Don't Chase Ketones, Chase Results
11:23 - Fiber is Your Friend
12:24 - Lean Meats for Fat Loss
13:04 - Bigger Breakfasts
13:45 - Skip Lunch
14:08 - Have Carbs Intra-Workout
2 rules got me to lose 84 lbs and build 30 lbs of muscle (114 lbs of fat lost).
1 - Sugar is the enemy
2 - Moderation does not work
'Sugar is the enemy' is too much of a blanket statement. Calories are the enemy is much more accurate if weight loss is the goal. Sugar/processed carbs can make it easier to over consume calories, but that is a will power issue. Will power can be strengthened with practice, that is why some people can have small sugary treats nearly everyday and not put on weight, whereas someone with low will power will binge on sugar/carbs for days and gain 5kg. It simply takes less will power to not eat anything sweet than it does to eat a little bit of sugary food and stop.
@@richardmiddleton7770 That would still make sugar the enemy tho.. most people dont have the will power.. and noone has ever said.. i need sugar to survive. If u like sweet things, there are sweet things in nature.. fruit for example
Sugar is the enemy.
It's not only the calories, its how it messes up your system.
Did I miss the part about butter. I don't think it was even mentioned.
I stated following you for the keto info....this is great video, rings back to the old ones and GREAT info!
Phenominal comprehensive video without too many big words -for me. Thank you. I started keto and serious lifting in December. As a 34 yo man I lost 15-20 lbs and recomposed my body with a great gain in muscle, but I plateaued and I know I need to make adjustments and this video gave me so much to work with. Thanks again
As Ben Bikman says “prioritize protein, fill with fat, control carbs”
Just starting back up on keto. Dedicated to a year this time! As always, thanks for the awesome tips, Thomas. And the encouragement! 🫡💪
Thank you again! I had to make the decision to turn my life around, but you have been a wonderful guide to someone who needed it!
This video was very informative and appreciated
Perfect timing- I needed a refresher!!
Thank you. Very informative and helpful.
Thomas, you personally look and sound a lot better now than when you were zero carb and fasting so much.
I remember being schooled from your daily Vids, but noticing the ring under your tired eyes and always I can hear/sense fatigue stress hormones changing your voice (I detected a faint wilting whistle and it thinned-out your male voice).
Now you're looking good, sounding good.
I believe he had new-borns which obviously can cause stresses (i.e lack of sleep etc)
@@misanthrope_01his channel only took off because he was keto.
I used to be an OMAG dude, as food tends to make me want to punch out for a nap quite often. At the very least I am very aware of how it makes me feel, especially brain-wise. But lately I have been doing a few eggs and a mashed up avocado an hour or two after waking, and I think my body is appreciating that, rather than just one deluge a day, and typically too late in the day....trying to dial THAT back as well to a time a little more beneficial for zzzzzzzzzzzzzzs. That still gives me around 15 hours of fasting every day. (6pm-9am) And the 9 hours in between the two meals is huge as well.....I still get to have that feeling of sharpness all day...Love your vids!
I've got the same issue, after eating I crash hard, smaller nutritional focused meals help alot. For me it's just eggs and bacon
THANKS FOR YOUR GREAT SUMMARY ❤❤❤
Thank you! Great advice delivered concisely! I’ve taken notes…! Hope this will help me lose the stubborn belly fat despite being on Keto!
Eating a generous helping of berries in the morning and a couple of oranges in the afternoon, without a doubt, improves my overall well-being and has no negative impact on my ability to remain lean.
Thanks thomas always informative
I have been on carnivore diet for ; months now. Love it! Was able to get off BP med and lost 18 pounds. I like the high fat, low fat cycling for sure.
probably your best video so far, lots of very healthy advices for a sustainable, healthy lifestyle
thanks bro
Thank you for posting more Keto videos
In the last few years keto hasn't gotten enough attention
@@misanthrope_01 if you think a diet is "out of style" then you are just into dietary fads. FACT.
Great video as always, finally some keto talk again. The Keto GOAT 🤩
Thank you!! I am so tired of all the keto “royalty” pushing fat, fatty meat, plates of bacon, topping rib-eyes with butter, or just eating pats/sticks of butter…you never see chicken or fish in their daily food vids. Protein first, resistance train, walking,, and don’t fear a bit of carb around a workout has been working well for me. Keto for 6 years, smart keto for 6 months!! 😊
What is smart keto?
Exactly! As a person with insulin resistance, a low carb high fat diet, did lower my a1/c for a while, but my lipid levels doubled and my a1/c started rising again, and weight loss stalled.
I am now eating more of a low carbohydrate Mediterranean diet and weight loss is happening again.
Eating saturated fats, might work for some, but definitely is not a one size fits all solution for everyone.
I did keto for a month. My macros were 65/30/5 fat/pro/carb. I had problems with going #2 (I had impacted stool all the time). I was told to eat more fat. If you have kidney disease be careful of constipation. The minerals you don't need (phospherous and potassium) that should be excreted can get absorbed in the colon if you don't get rid of them. So my kidney numbers got worse on keto.
You are a godsend! 🙏🏼
This dude is a legend 💪
I’ve found most of these to be true in my personal experience. Good list!
I do 3oz of berries a few times a week but won't eat enough to kick me out of ketosis. Exercise is always important but I don't think it's King for weight loss. Nutrition is and always will be the cornerstone of weight loss, exercise can help and can definitely make you healthier. Strongly agree protein should be prioritized over fat and lean meat is better though. 2 meals a day, keto since June 2018 but now I'm closing in on Carnivore.
Agreed! Nutrition is definitely more important than exercise for weightloss.
Heh heh, you said "do berries"
What is your reason for going Carnivore?
What macro fat/protein do you recommend. 60/40?
One thing ive stuck with was keeping supplements in the mix, I know they can be controversial for some , but my first month my "keto flu" symptoms were minimal. I had those few days where I had a migraine or just overall completely out of it, but they were short and remedied on their own within and hour or so.
Still the best thing I have done, 75lbs lost since Jan 1st, went from a 42 wasit to 36/38, and from a 4x to 2x shirt.
good stuff. im trying lose weight and gonna do low carb again. but love intra carb during AM workout, but i feel like fasted would be more efficiant. i guess well see
I cook with so much butter as I am on a carnivore diet, I am also an athlete but I prioritise fats while still getting in a good amount of protein if I dont use enough butter then I start dropping weight too fast.
Same here...
ABSOLUTELY!
Yes man. I believe what you say. Keep it up.😊
Perfect summury of everything I need to know
Thanks
Did I miss the part about eating butter is bad? Or is that the prioritise protein bit
Great video!!!! No really, great video. Loved seeing all the clips of your actual life. It makes what you’re saying so much more real. And feels so genuine and gives the content quality. And I could shed a tear with this info you gave. Since eating a certain way and tweaking this and tweaking that and sometimes, a lot of times, things don’t exactly work, one can feel lost in all the info and literature and data and science of it. Thank you. Needed to hear this in a really heart to heart way. Just keep going. Just keep doing it.
Well damn. Way to make a fella tear up a bit 😢❤️. That was a very kind comment. Thank you!
They worded that amazingly! I feel the same way. I've been a long time fan, and have loved watching your content no matter what the subject was, Keto, IF, training, nutrition, nerd science stuff and all. I love it all. I wish I had you as a teacher when I was in school. But the killer part is, I've learned so much from you, and it's WAY MORE than what I learned in Health and Physical Education classes. Thank you for your service!
One for me is to increase salt intake while on keto! Alot of the fatigue for me is because of that! It was especially apparent after 2, 10 days fasts... one with and one without.
Get Dr Berg electrolyte mix, it'll solve that problem for you
@@julesknight1511 haven't tried those, but I'm loving the lmnt stuff
@@Jgonzzz Dr Bergs has lots of potassium which you need more of on Keto and it super affordable (like 100 servings for $30)
Correct. It's amazing how much fluid you lose on keto! I just wish it was all fat!
Thanks Thomas for not abandoning the keto group like some I will not mention
Is mct oil in coffee no longer a thing? I've done it for years and wish I never started with the mct. It seems to ha e worked against me.
I want to share something. My brother, sister, and I all grew into type-2 diabetes at middle age (40's). They were overweight and ate carbs. I was low-carb and mixed keto the past 20 years. I got it, too. The common issue between us was our eating window. We all woke up early and tended to snack all day, as opposed to eating traditional meals and limiting the eating window. The "cure" for all of us (for them it was in part removing trash carbs) was to exercise more and to limit the eating window to 8 hours per day and eat only two traditional meals (no snacking). I was totally surprised being a low-carber and developing type-2. My numbers were way worse than theirs: A1C: 12, blood glucose: 180-320, triglycerides: 350, poor cholesterol ratio, etc. I recommend doing finger pricks when you hit middle age, have your thyroid checked, etc. Unfortunately, it seems the only thing I've accomplished being low carb is developing intolerance to carbs.
But you said you were snacking all day. What were you snacking on and what do you consider low carb? If your snacking all day long your giving yourself insulin spikes all day long. So yes you’re going to cause insulin resistance.
More exercise is itself the most important remedy for almost all metabolic issues. I’m in my mid 40s with triglycerides in the 40s and I do eat about 200g net carbs per day and don’t do much fasting. The trick is I walk 20-25k steps per day and I’m a power lifter.
@@HazerGore1185 your still limiting your carbs. There’s people that have 200 grams of carbs before breakfasts lol
Did my dogs tell you to say that walking is your best friend? 😊
How many times did he say "trust me"? This gets me running in the opposite direction. 😂
Sorry mate. Usually does for me too haha
Atleast he got you running!
@@kyled5i3 top reply 😂
Which nutrients are assumed to be missing in a low carb/keto/carnivore diet?
No essential nutrients are missing.
I like that. " Void of nutrition" that should be in the dictionary under keto.
I'm eating to restore my metabolism. I keep losing weight if I don't include some carbs. I prioritize protein over all other foods and eat more fat only when I crave it. Garbanzos straight from the can (high protein) are my favorite carb of the moment.
What are the easiest ways to have fiber without having a big salad? How do you like to incorporate
Nuts and seeds and berries are great for getting fiber
I like avocados for their fiber and potassium.
With all the new data you have obtained over all the years, how would you start keto now?
Same as I always would expect more emphasis on protein to get through keto flu phase
@@ThomasDeLauerOfficial could I suggest a video walkthrough on the subject of starting keto and dealing with keto flu?
How do people get enough fiber on keto without carbs. Do you get enough with some vegetables?
Chips as in Potato Wedges yeah?
Did you actually mention how much butter is too much? Did I miss it?
Does supplemental betaine help increase weight loss?
Nope, I tried and just filled the pockets of others.
Stagger fats, protein, seldom carbs. Waking:)
Thanks Thomas. Craig. UK.
Meat has it all. It's all a human needs. Be aware of your electrolytes and get your bloodwork done.
right on, bro. meat is all that 8 billion humans need. and electrolytes...
What is your opinion on carnivore?
Yes. Tell us Thomas
Trust me bro
Not to split hairs but I cannot just sit idly by while grandmaster flash is referred to as grandmaster funk.
rofl and fyi α-Solanine and α-chaconine are the glycoalkaloids used as natural pesticides that are formed in potatoes. The report showed that α-solanine is also found in apples, eggplant, cherries, bell peppers, tomatoes, and sugar beets
Your dietary rules mostly depend on how insulin resistant you are. For diabetics, your rules are a disaster-particularly fruit, veg and protein. After one is fat adapted, one can worry about the veg and consider finding the protein limit. Fruit is WAAYYYYY off, along with starch. The one exception: don't abandon cruciferous veg, and that's a good place to get the fiber. Substances like psyllium husk and glucomannan too.
Eighteen!!! Good lord!!
Eating a stick of butter while watching this ✌️
I distinctly heard him say we can eat chips now.
😂
Time to have a session with Bart Kay
I used to eat the way he is describing. Felt terrible after a while . Switched to carnivore and problem solved
Dame here. I've followed Thomas for years now and love how he delves into the research, but I think when it comes to some of this it depends on individual gut biome and genetics
Coca-Cola 4 liters/ day gives you energy 😂
This list is not just great for "losing fat with keto", it's great to just have a healthy metabolism...period.
The only one I disagree with is the "protein over fat". You need enough of both, and fiber. It's hard to say whether fat, fiber, or protein is THE priority. You need all three in moderate amounts, and you also need the highest quality of each.
I think Thomas feels if you eat protein there is usually enough fat naturally in it
No none ever said I feel bad, I need carbs lol however, carbs do make you feel better
if you take the letters "er" off the end of butter in the thumbnail.....😁😁
Why not try the Carnivore diet? Butter permanently on the menu, with that one!
Im not eating more sugar...im just implementing carbs
Carbs = sugar
but butter makes everything better
Julia Childs?
@@missiris1234 😉
Prof Bart Kay is gonna have a field day, just man up & debate him
I like Bart. Not sure why you wanna start stuff
@@ThomasDeLauerOfficial yeah, it's not cool to pick on people with mental disorders. be nice to Kay.
You have to eat a whole russet potato for every time he says "trust me"
With sour cream
Ugh no lol
Cold!
Fiber and micronutrients? THIS IS AMERICA! We use machinery and chemicals to remove all those useless things and then we add addictive chemicals to make lifelong customers! 🤣🤣
Monch Monch is the answer 😂
Its way to hard to try and sprinkle in fruit. It's sugar, it's addictive and it's a slippery slope
Algorithm sacrifice
As per Dr ken berry u can eat as much fat as u want on keto diet
3 or 4 cups if juice a day is not gonna kill you, its definitely better than soda
Juice is not good for people trying to lower a1c or sugar addiction
It is killing us (Americans). Do your research.
It actually isn't better than soda.
Yikes!
Ok, I have to ask for all of us out there to whom English is not the first language. Nutrients - eat more nutrients, you need nutritious food... what does that even mean? every food is full of nutrients, that is what food is - bunch nutrients thrown together. so what is it that I'm not eating here? If you are referring to processed foods with nutrients striped out, well I haven't eaten anything processed in 4 years and even before I went keto I wasn't a fan of that crap, and besides processed food is not really food, and your audience already knows that. Carbs are a type of nutrient, should I start munching on that? what exactly should be added and pad attention to, and i mean specific veggies and meats - keep in mind, in other parts of te world we may not have stuff you have in the USA.
Nah that’s overcomplicating things. I’m good with the carnivore diet. Thanks
Why is it always assumed that people want to lose fat/weight rather than gain it?
because that's what the majority of people want to do
Because 70% of the population (US/Can) is overweight
@@ANKAMedien But that leaves a huge minority being ignored.
keeps saying trust me?
❤
Still baffled as to how the carnivores get away without eating vegetables and fruits but no one seems to want to address that
How about juicing or blending your veggies and fruits? I feel like I was at the top of my game when I had a juice 2 times a day
only 18 rules? Yikes!
Damn ..you can't even count to 5!
The number of times he said, ”Trust Me!” was probably more than 18 times!
Yes boomer
🙏👍👏
❤❤❤🙏
Sell, sell, sell baby $$$$$ . 😢$ad . Hes lost in the capitalistic MATRIX 😢 $$$ . EYES MIND HEART AND SOUL WIDE OPEN. NO FEAR ❤ Don't Die. ❤
Keto is still a thing? Lol smh
Somebody school me. How does keto wreck your metabolism?
Why do I need to eat fiber when my body doesn't process it? That is complete nonsense.
Ok
Fiber is used to move food through your gut. Guess you want to hold onto your poo.
Same here, I do better without fiber. I assume this is modular depending on individual gut biome and genetics
Fiber is not to feed you it's food for the microbiome. I eat very little fiber but still have some just for the gut. Too much is also not good IMO.
@@Jayla-dj2gj Same here.. I have small to moderate diverse fibre for the happiness of the assorted gut bugs, & it adds & maintains diversity & flexibility in my diet & digestive capacity.
lol RULE NUMBER
#1 DONT DONT DO IT!!
Eat low fat high carbohydrates for the fastest way to lean out, Carbs FTW!! 💪💪💪
The Lord Jesus Christ died for our sins, was buried and rose again the third day (1st Corinthians 15:1-4 KJV). Jesus shed His blood for our sins (Ephesians 1:7 KJV). All have sinned (Romans 3:23 KJV). Getting water baptized DOESN'T save us (1st Corinthians 1:17 KJV). We are saved by grace through faith, not our works (Ephesians 2:8-9 KJV). ONLY Jesus saves from hell
Get out of this video and find yr own kind!
Ok, we get it, but Jesus still wants you to live a healthy life.
Doesn't the bible say that God created everything? Then he created hell to torture people. What a loving god you worship. Wake up.
@@SusieDancer-wm2eeroom temperature IQ take this is, sad thing is you probably thought this was clever
@@SusieDancer-wm2ee no. Just for people whom choose darkness over light. Will pray you come to the light. Jesus loves you
You'll never hear thomas give us any reference numbers for these supposed studies and he has a habit of just giving his opinion. Id love to hear proven facts for once.
There’s very little that can be proven for human nutrition as the required studies cannot be done.
Wait, was that ground beef with blueberries on top?! 🫣