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

20 comments

  1. Day 1 done. added some monkfruit powder to my chocolate moo moo drink. didnt make it any less bitter. I will use less cocoa tomorrow and skip the un needed sweetener, maybe add a 4th tblsppon of cocount to it if third day is still too bitter
    Otherwise, it went stellar.

  2. After what family told me about keto I tried it. I’ve lost 25lbs so far, I just don’t like the amount of fat and dairy family told me to consume. I like this better since sat fat isn’t so high. I am excited to try this.

  3. Hello and thank you for the great sharing. I appreciate the quality of your content. We feel the amount of work and passion you put into it.
    I already have an idea about this method and I like it : <@t
    Do you think your method could help me even more ?

  4. Loved how you simplified it all. I’ve been told I’m allergic and/or sensitive to wheat, almonds (other nuts, too, but especially almonds), dairy, eggs, broccoli, any processed meats like bacon, coffee, beets, cabbage, banana, peach. It’s been frustrating trying to plan meals for two when my husband isn’t interested in keto but is a picky eater. Thanks for any suggestions..

  5. Hi Thomas!
    Wanted to ask when do you add exercise when doing the keto diet? And what are your thoughts adjusting macros intake when it comes to doing keto?
    Ive lost a good amount of weight and body fat and have kept it off for about almost 2 yrs now but I did do it by counting my marcos, meal prepping and working out 4-5x per week. My life has changed since then and I have been trying to get ride of this small belly fat in my lower mid section for a while so ive been watching your videos religiously and its got me curious and really changing over to a keto diet lifestyle. Appreciate all your content! It has been super informative, educational, and inspiring that I have shared it with my husband and other friends.

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