Full Beginner Keto Meal Plan: Exactly What to Eat

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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

source

Comments

comments

37 COMMENTS

  1. I'm not quite sure if these plans are best for me when I'm trying to use keto to stop my seizures. His science really is focused on trying to lose weight. I don't need to lose weight…. I think that higher fat through all the meals might be better for me.

  2. That's more food than I eat in a week..I have 2 hard boiled egg and a can of sardines for breakfast…and the same thing at the end of the day…no lunch…lots of water! I wonder how many calories are in the daily intake you have shown…maybe I should be eating more?

  3. Why are you focused on avoiding FAT STORAGE? Not everyone is focused on losing weight. There are people switching to the Keto Diet for the health benefits! DONT YOU KNOW THAT A NORMAL FAT STORAGE IS PART OF BEING HEALTHY,

    Why don’t you focus on the health rather than AVOIDANCE FEAR BASED PERSPECTIVE! That is an unhealthy way to approach healthy eating!

    Obesity is a problem – fat storage at a healthy level is beneficial that’s why evolved to store fat!

  4. Thomas, thank you thank you thank you!!! My confusion is gone.. but.. no IF? it isn't working for me for some reason, I was down 116 on keto last time then i gained 10lbs with covid meaning i was home scared sad and i ate to mask it.. now I am at 128 and nothing is working I am not new to keto but I feel like I lost my MOJO so I am starting as a beginner.. I am 58 and my weight is souly on my mid section so I look horrible and feel horrible. Thank you !

  5. 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.

  6. Ever since i was a kid 9 yo , i never ate breakfast , just not hungry in the morning and i was told its not healthy and i just said i trust my body , when its hungry i eat what i crave thats what i pick to eat and basicly eat like a pregnant lady , the only problem i had with this was when i started to be addicted to sugar/chocolate(nutella) and just a year ago (age 29) i learned that the reason its so hard to get off nutella or chocolate is cause its like a cocaine addiction. So that will be my challenge i always relapse on this subject .but its nice to know i was fasting without knowing it and its fun to rub it in the faces of all the ppl thattold me its not healthy to eat only 2 meals a day

  7. Hi Thomas, thank you for your videos they are very insightful and motivating to change my unhealthy eating habits.

    I’m very new to Keto, being diagnosed with epilepsy this was highly recommended by my friends, family and neurologist.

    I wanted to ask you since you have a wide knowledge in this factor would it also be okay to have a protein shake with this meal plan? As I’m also just starting to do weights and should I stick with whey’s shakes or keto protein shakes?

    Thank you for your time and videos, any response would be most insightful.

  8. I am a physiatrist and treat patients with auto-immune diseases such as Rheumatoid Arthritis (RA). Rheumatology research spanning 20+ years has produced statistically significant results supporting the anti-inflammatory effect(s) of albumin.

    I have been following Ketogenic diet principles for a couple of years and eat eggs daily. From personal and patient lab(s) results, all serum inflammatory markers have been lower for whole egg consumers, with a couple of exceptions -severe allergic responses to eggs.

    I'm curious why you tell people that albumin increases inflammation?

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