How to Start a Keto Diet in 2023 – UPDATED INFORMATION & RESEARCH
How to Start a Keto Diet in 2023 – UPDATED INFORMATION & RESEARCH
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The Complete Guide to Keto in 2023
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References
https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1627
https://academic.oup.com/nutritionreviews/article/80/3/488/6335546
https://www.mdpi.com/2673-4540/3/2/20
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https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-lowcarbohydrate-diet-on-renal-function-a-metaanalysis-of-over-1000-individuals-from-nine-randomised-controlled-trials/0EAA25E700C06D2C5125F0AB195FB33F
https://pubmed.ncbi.nlm.nih.gov/10843182/
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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
Love your content!! Do you believe keto is safe for people over 50? Thank you!!
Keto recipes have made my journey so enjoyable. I never thought I could love a diet this much! What’s your favorite keto recipe?
Dude, I really appreciate that you put those references in the description, not many of the Youtube content creators does that.
Here is my unschooled take on it! There are 2 metabolic pathways. Burn glucose or burn ketones. It would seem natural to "exercise" both pathways. I plan to stay Keto for the 2 or 3 months after Xmas to remove the excess pudding. The first time I went from 100Kg to 83Kg all whilst not starving….I ate as much as I wanted. I walked a lot and intermittent fasted 16-8 for 2-3 days a week. My backpain vanished. my persistent and unstoppable coughing stopped….and my joints were all pain free. Now start of November I have been eating carbs for 9 months …sugar….pastries…..rice…..and my weight is at 91 Kg. Cough is returning (though still not terrible) and my inflammation in joints is starting again…and my paunch has returned. So I am now fasting (2-3 days) to return to Keto to get back in the 80 Kg range and to feel great again!
Instead of probiotics although those ines look good, get where needed, why not fermented food. Kimchi, sauerkraut, kefir, fermented veg. Easy to make at home
Yes! Thank you. I just left a long response on your old video…..making a lot of these points. Chia seeds for boosting soluble fiber.
There is a great deal of contrary advice in the community. We have people like Dr Andrew Chaffee, a medical doctor and surgeon, advocating for pure carnivore. There are other people in the community whose anecdotal evidence and research points to the benefits of carnivore.
Dr Chaffee would say that the anti-nutrients in plants override any benefit they have for us, that since time immemorial we have been carnivores. He would probably acknowledge that when we came across a beehive we gorged on honey or if we happened by a bush of ripe berries we would eat them but primarily carnivore.
Then someone like Dr Robert Lustig would say to protect the liver and feed the gut, I’ve read his books and I look up to him as well. Now Thomas comes along and says drink green tea, eat vegetables and stay away from saturated fat, keep it to 20%. Saturated fat has been proven safe, people who eat more saturated fat live longer, why restricted to 20% of calories?
Whose advice do we take? The answer isn’t simple, it’s going to vary from individual to individual. I have an advanced degree but it isn’t in medicine. I don’t feel competent to review the research and make a determination. I’m curious as to what anyone else thinks. Based on your own personal experience, what you’ve read, the sources you trust but primarily from personal experience. If you respond I will read it and answer.
Animal fat
So I work at night starting at 10pm to 630 am so I mainly eat at night…..or are you stating not to snack before bed….?
Does this work for a truck driver who is always on the road. Driving for 10 hours a day.?
i thought you said in another video ketosis only happens once liver glycogen in depleted not the muscle so why would we need to do these 3 days of resistance training to deplete muscle glycogen
He says he highly doubt that we will hit 40 net carbs of vegetables. Are you kidding me? One small bag of broccoli from Walmart has almost 20 net carbs in it. Those things only have a few servings in it.
didnt he say losing weight isnt keto,,. so confusing lol
Very comprehensive and detailed .I hope this helps me, I just can’t seem to get a handle on weight loss.Thanks for the info.
You are a SALESMAN and NOT A DOCTOR nor a qualified RESEARCHER. STOP ACTING LIKE ONE!! You DO NOT reap the same benefits as fasting with the Ketogenic diet. Fasting induces autophagy….a state that can only be achieved through fasting. So whatcha talkin’ bout Willis???
TOMMY u look unnatural ,and puffy, u should look more athletic and much less like a weight lifter. No t sure if the KETO is , a wise use of nutrition …..? Will listen more , South Americans ,live mostly on Carbs and Asians ,rice or noodles 3 times a day , and not sure about u , because there are just too many health gurus who are not scientists ,and therefor are not reliable….Lastly weight lifters etc, are usually over worked puffy unnatural weight lifters who are hyper a bit, over doing everything related , your dialogue its pace and info, is so rapid and over loaded, your videos make me nervous , a lot calmer and simpler might be your future , I do not want to look like u ,sound like you and most of you health and fitness gurus are your age , I am 75…..I used to look like u , though no weightlifter ,more athletic , when I was in my 40 s to 60s , and will again , covid got me 2 times and 3 colds ,flues in between , Tommy ,you got to slow your self down ,lighten up ,don’t overload with info , toooooo much to process too nervous , and it does not make u sound like u know what your talking about , details details too much details , you need more right brain work …..no offense , no criticism in a negative way , calm down , lighten up , make a real day not being a slave to all this stuff , a real life at a real pace , no one would have listen to Jesus if he talk ed like you , Be peaceful slow down calm down ,overload ,way to fast ,NOT ALIFE WORTH LIVING ….well thats my 2 cents ,which I u did not ask of me , But u seem like a good guy , I think u need a reality check and I think your own self has been telling yourself this for some long time , then , I am just a second voice ,and if my advice is unwelcome , well just don’t pay much attention , its just an old men with too much time ,Happy New Year, to u and your family Stephen
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.
Do you recomend tomato as a veg or a fruit
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@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❤
I no longer drink coffee. I drink Ryze mushroom coffee. Can I drink that with heavy cream??
great video, thank you so much!
Don’t they just add synthetic vitamins to the cod liver oil too? I feel like they do..but i’m not positive
I work graveyard shift and sleep during day>how would you suggest i space meals
Expecting my doctor is going to be recommending something like this to me, having me do tests that make me think SHE thinks I’ve got NAFLD. Also have narcolepsy and my sleep specialist has recommended keto as a lifestyle to help with that, similar to how it helps epileptics.
Gonna be saving this video to refer to for sure. Thanks for the great content.
January will be one year that I started Keto. I dedicated one year. I went from a size 22 to a size 10. I see no reason to go back eating crap.
I’m on a ketogenic diet in combination with intermittent fasting while monitoring my glucose levels, how do you explain spikes while being in a fasting state ? Like usually the first one hits around 4 hours after waking up.
U are lying, who is payingu?
I am on Low Carb (less then 50g/day) since years, now since 3 months on KETO. My blood suger is always around 100, sometimes lower to 95. In the morning if sleept bad, sometimes 110. Ketons always above 0,5 until 2,5. Strange that the bloodsugar is not going down. I trust my body, but I do not really unterstand why. dawn phenomen ok, but it explains not all.
Go to 65 bpm lol my resting bpm is 80-100
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
Explosive Diarrhea….
Who is paying u. I do not believe, u are just make money.
If I am trying to stay around 2,000 cal/day (my BMR is about 2,500/day) and I am going to get 40-50% of my calories from protein, then that means I am going to be shooting for 200-250 grams of protein per day. I have never been able to consume that much protein, usually feel like I am doing good to get 150 g/day.
What about high proteins for people with sluggish kidneys?
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Question :
At the time of this video, Are pull-ups part of your bicep workout? Excellent job on those biceps.
Thank for the informative topic that u catch up.
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.
ok question i work graveyard and have to sleep during the day im having trouble designating when to eat. any suggestions
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 have been religiously listening to Dr, Peter Attica and Dr. Mindy Peltz and Andrew Huberman about fasting and keto… But this by far was the most informative and the way he broke it down one of the best videos that I’ve heard in a long time. Many of them promote eating fat way too much and I noticed I was gaining weight on keto and fasting, and it was because I was eating too much fat. My body isn’t used to eating any fat at all and suddenly I was eating fat and protein.
Since when are Sat fats worse than poly?!
When you venture into the world of keto heres what will happen. Been there done it
1 you will live in a constant world of food obsession
2 you will live in fear of carbs.
3 you will destroy your testosterone within 3-4 years
4 you’ll be sleep deprived
5 food and what to eat WILL become your god
6 DeLauer will become your idol
7 lose you libido
8 eliminate vital nutrients and macros and micros
9 not be able to do intense speedwork
10 not have satisfying bowel movements
Basically you’ll live in a constricted world. Enter this world see
On the veggie section of eating as much as you like, I’m not trying to go way heavy and have 8 servings but I love Brussel sprouts, anyone know if it’s ok to have a good helping of those or is that one that can kick me out of ketosis?
Why does everyone assume I am going Keto because I want to lose weight? What about general health?? My weight is fine!