Full Beginner Keto Meal Plan: Exactly What to Eat

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

[DPapDpap]

Anyone that is just starting or thinking about starting keto, YOU GOT THIS. Sending you positive vibes and prayers for your journey. You ARE going to lose weight and notice yourself with more energy, and in a better mood. And you are going to be a nicer, more loving and understanding person as your self-worth and discipline goes up. Do it for yourself, and the people around you ❤❤

[Elisha-em]

SUMMARY:
Breakfast (highest fat meal of day)
- 1 whole egg + 2-3 yolks
- 4 slices of turkey bacon
- 1 oz pili nuts or walnuts
- (opt) coffee + 3tbsp coconut milk
- 250mg magnesium / theanine

Lunch: (reduce the fats)
- 6-8oz lean meat (chicken preferred)
- 4tbsp guacamole / 1/2 avo
- 2tbsp nonfat greek yogurt
- sautéed veggies (avoid bell pepper)

Snack: green tea or ACV drink

Dinner:
- 4-6oz filet (lean, grass-fed) or salmon
- 1cup cauliflower rice
- 1tbsp butter or coconut oil
- asparagus

Pre-bed:
- cacao / almond milk / coconut cream
- almond butter !

[bradh]

I have been following this for 5 days and I am down 15 pounds🤯 I was about to surrender to gastric surgery next year when I decided to give this a try. THANK YOU SO MUCH!!!

[philomelodia]

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.

[auzzz]

I started the keto diet 3 years ago with your help Tom. I lost over 110 pounds 75 in the first 6 months was around 240. You are the best keto expert alive your commitment to this is awesome

[clarakennedy]

Can we all just take a moment to appreciate how smoothly he pronounced "cyclic adenosine monophosphate"🤣. 👏👏

[colbyblankenhagen]

Down 53 lbs in 6 months since starting this. Plenty more to go. Thanks for laying it out there. Happy 2021, God bless everyone!

[wendawalters]

This was THE BEST Keto video I have watched. I have been so confused as how to get started, and this just makes it all so simple! Thanks a million!

[Osmanliaryazan]

I have been on a keto diet for about a year now and I was not happy with the results. I always felt tired and hungry. I know there are other keto diets out there, but HyperKeto is the only one that really understands what you need to eat, how much protein you need to eat, etc., etc. It's been great!

[Alien_Highjinx]

I have been watching quite a few of your videos (along with others) & doing my own research — I started my keto centric diet back in Oct of 2018 — because around July of that year my family doctor referred me to a gastric bypass surgeon & in September I went to do the class room orientation to “learn” about what it was all about (although I already knew - due to having been a “heavy guy most my life).

Well, when I was at the surgeons office he weighed me in at 413lbs (that was September 25th) and on October 1st I started to change my mindset & eating habits/lifestyle - it hasn’t even been a full 10 months yet — I have already lost a full 100lbs!

Thank you for all the great content you provide!

[awwgez]

My father lost 200 pounds last year off keto and his whole life has completely changed. I wasn't doing keto at first but once he did I was convinced and this year I'm learning about it everyday. I use to be a very over weight teenager and lost it but now with keto I can see the amazing benefits of this diet. Thank you for all your contributions on YouTube!

[werriesbecker]

Down 35lbs in 2 months from keto and after this video I plan to use this advice to go all the way to lose 150lbs by July 2022. Thanks for the awesome video💪

[ravenshield]

Over 85lbs lost in a year- thanks Tom you’ve changed my life

[alibenitez]

I just wanted to tell you thanks for the videos! You have helped me loose 55lbs in 3 months! Your the best!

[chasebunning]

Meal Plan:
- Salt.
- Black Coffee.
- Green Tea.
- 1 egg plus 3 egg yolks.
- 4 slices of Bacon or Turkey bacon.
- 1 ounce of walnuts or Brazil nuts.
- Coffee plus three table spoons of coconut cream (canned stuff).
- 250mg Magnesium and Theanine.
- Potassium and Sodium.
- Keto coffee.
- 8oz of meat. Lean chicken or red meat.
- Salsa.
- Greek yogurt.
- 4tbsp of Guacamole.
- Coconut oil or palm oil.
- Broccoli, spinach, asparagus, and greens.
- 2tbsp Apple cider vinegar mixed with water and stevia. Apple lemonade 😄
- 6oz of steak, chicken, or salmon.
- Omega 3’s fish oil tablets.
- I’ll pass on the cauliflower 😒
- 12-15 pork rinds or 1oz macadamia nuts.
- Chocolate moo moo: 1tsp of coco powder, some almond milk, stevia, 3tbsp coconut cream, and 1tbsp monk fruit.

[amykins]

Thomas..I don’t think you realize how you have changed so many lives. We are so lucky you do what you do. Thank you!🙏

[kaylove]

I LOVE THIS BECAUSE YOURE TELLING ME EXACTLY WHAT TO EAT...THANK YOU

[MrMEGSWONETWOTHREE]

Sold me with the pre-bed snack. I have such a hard time with late night cravings and struggle to sleep when I don’t eat something close to bed time.

[shartiquecrump]

This works for me because I’m lactose intolerant and I have a gluten sensitivity. This is a blessing for me so thank you so much !!!

[veronicawickes]

This is 100% my style of learning. I loved the handwritten visuals and detailed explanations of the science behind the food choices. Thank you so much!