How to Do a Keto Diet: The Complete Guide

Please hit that red SUBSCRIBE button!

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

This video will serve as a complete guide to those wanting to begin a keto diet, or are looking for a refresher on how to properly do a keto diet!

Everything that will be covered within this video (time stamps):

5:15 - What is a keto diet + the benefits of a keto diet
6:26 - What keto is NOT; debunking keto fallacies (ketoacidosis, paleo, all animal protein, etc.); keto & muscle sparing; keto sustainability (metabolic rate); keto & therapeutics (brain)
9:45 - What is fat adaptation (ketones vs glucose)
12:07 - How to prepare to begin a keto diet
15:03 - Caffeine on keto
16:19 - First steps
18:13 - “Keto flu” explained + electrolytes
20:27 - How to workout on keto
24:00 - Keto & cholesterol
26:07 - Net carbs & fiber (soluble vs insoluble)
27:30 - Keto coffee
29:10 - How to measure your ketone levels
30:22 - Sweeteners on keto
32:21 - Meal timing
33:19 - Best vegetables on keto
34:01 - Drinking on keto
35:19 - BCAAs & Whey on Keto
36:26 - Fruit on keto
37:43 - Best & Worst Fats
40:54 - Will too much protein kick you out of keto?
42:35 - Supplements to take & tips & tricks to enhance keto

Enjoy, and I'll see you in the comments!

References

[amitpaullakra]

Timestamps:

05:15 What is the Keto Diet?
06:26 What NOT is Keto Diet?
08:28 Muscle Sparing Effects of Keto Diet
09:25 Use of Keto Diet for Therapeutic Reasons
09:44 Fat Adaptation
10:39 How long does it take to get Fat Adapted?
12:06 Getting Started, Preparing for Keto
14:00 During the First Week (Protein Lower, Fat Higher) 3:1 Fat: Protein
15:02 Coffee/Caffeine on Keto (good to go, Extremely Beneficial, mobilizes fatty acids)
16:19 First Step, when you are stating your ketogenic diet (first 1-2 Weeks) AVOID! Dairy
18:15 Keto-Flu (Potassium, Magnesium goes down, manage those Electrolytes and Fat, keep them High)
20:26 Exercising on Keto (1st Phase Start with Easy Cardio, intensity under 60%)
21:30 After the 1st Phase, Workout in a Fasted State
24:00 Cholesterol
26:06 Net Carb and Fibre Situation (suggested <30g)
27:29 Bulletproof Coffee, Keto Coffee (counts as a meal, on its own, Ghee is better than Butter), Add Matcha Green Tea Powder [use it as a meal replacement]
29:10 How to Measure your Ketones?
30:22 Sweetners, Why you can have what you can’t have. (Good -Monk fruit, Stevia, Equal, Erythritol(controlled))
32:21 Timing in between Meals (3, 4, 5 Hrs between meals, Breakfast – Fat high, Lunch - Fat Low, Dinner – Fat High)
33:19 Best Veggies in Keto (Asparagus, Bok-Choi, Cabbage, Broccoli)
34:01 Alcohol in Keto Diet (Vodka, Gin, Hard Liquor)
35:19 Whey Protein, BCAA (don’t sip on them all day)
36:26 Fruits on Keto Diet (Berries – Raspberries, Strawberries (Quarter of a cup, in a day))
37:42 Adding Additional Fat (Lean meat, and controlled fat)
39:16 Nuts (Macadamia Nuts, Almonds (without skin), Brazil Nuts, Walnuts, Pecans, Sunflower Seeds)
40:45 Proteins (2:1 Fat: Protein in later phases of Keto)
42:35 Supplements and ways to enhance Keto [Focus on Getting Omega 3 e.g., Fish oil] [Sodium] [Magnesium] [Collagen]
44:44 By adding Interment fasting, Keto works better, but in moderation, couple a days a week

[JustAName-itqp]

Disabled Army vet here. I lose my pride everytime in public trying to walk with my body not responding due to obesity. I need this in my life right now. Thank you sir.

[lucasvarley]

Really really awesome video Thomas! I'm curious, have you ever tried Next Level Diet? I got a custom keto meal plan from them.

[Brittni]

I remember exactly one year ago, stumbling across this video. I was trying to troubleshoot my issues with thyroid and inflammation as well as not losing weight after working out 4-5 days a week. I came across this video and felt so empowered, I started immediately. I watched more content from Thomas, learned so much more and never looked back. I’m now in the best physical and mental condition I’ve been in my entire life 🧡

[RagnarGamingTV]

Can we all appreciate the fact he spoke for 46 minutes straight? <3

[maggiemalone]

This video took me from normal low carb eating to real Keto and I've been on Keto for almost 2 years now . My health has improved immensely, including the fact that I'm no longer diabetic. I wish every diabetic would seriously consider going Keto!

[wickedwoodshaunt]

I've lost 19 lbs in 1 month following your advice and I just want to say thank you so much..
Edit: I was 223, down 21 lbs in 5 weeks. My blood pressure was very high, now stabilized all from Thomas' keto and fasting tips.

[carolynsams]

5 years in Keto. Would not have been possible without you doing this. Yesterday I was told (again) how unhealthy keto is and I should get off of it. ( by a 5’3” /250 lb female) then she told me about her diabetes/high blood pressure/ high cholesterol.

[noreen]

Shame on YouTube !! Show your support and support Thomas DeLauer. Reminder button is on and looking forward to watching this video !!

[ronniedean]

i actually did try keto first and i always feel sick, that is the reason why i switched to a different diet which is agoge diet, i have never felt better, not just that i feel great but i can see changes on me as well, it really helped me lose weight by still enjoying my meals

[PhantomLibertyy]

Just over a year ago I was curious about keto and I ended up watching this whole video. I am now 130 lbs lighter and a single pound away from reaching onederland (sub 200). Your videos are easy to follow and digest. The information I got from this made so much sense to me and it worked. Thank you so much, Thomas!

[kualarompin]

Last year this month I weighed around 100 kg. This year this morning I weighed 71 kg.
I started Keto with OMAD (sometimes IF when I was feeling extra hungry during the day) since last year October. That video helped me alot. *YOU* helped me alot! I could not do this without your advice and knowledge. You literally save my live, so thank you from the bottom of my heart.
Since I started I Keto and OMAD, few months into it
1. My sleep apnea stops. At first I was insomniac for few months, but now I sleep like a baby :D
2. My skin gets better
3. I live in South East Asia, therefore, insect bites are pretty common. When I was way overweight it would take weeks for them to go away especially if they got infected. Now the healing process is a lot faster.
4. I am suffering from clinical depression as well, but right now, mentally and mood wise I am at a better condition a year ago.

I can't express enough how your videos especially the one that got deleted helped me to be healthier and better! You are a Godsend Thomas, don't let anyone says otherwise.
Edit: I also bought some dumbbells and do full body work out 3 times a week, and the other 4 days, I do cardio by cycling for 1 hour. These exercises also helped me in my journey.

[willaherold]

I’m 62, type 2 diabetic lost 130 pounds on keto. Only thing that worked . Tried everything. Off 10 medications. After first month energy was amazing, mental clarity better than in my 30’s. I have back injury-minimal exercise. I highly recommend this. I’ve been doing this for 3 years.

[chrisbrooks]

Been following this brother for a while now; he walks his talk, knows his stuff, and I have gone from 260 Ibs (at 6'3) to 238Ibs. My target is 220lbs, then start building muscle to around 230-240. right now I am leaning out and have plenty of energy to get through each day of 12-15 miles walk/Jog/Run, work and staying focused! Keep up the fire TD! #STAYFIERCE💥

[genevievehandley]

I have 551b to lose and I've just completed a 19hr fast. Just had a small steak and mushrooms. 😁

[Erosdan]

Thomas,
Your Contribution to the World of Health and Fitness is Cutting Edge and One of few Sources of Fact in a Greed driven world.
Keep your Focus and Ignore the Corruption.
Take it all as a compliment,
Your Truely making An Impact.
A Good One.
Paul 🙂💪

[KeepOnSmiling]

I fasted for 3 days and slowly breaking my fast. Transitioning to keto diet today. This video is perfect timing. Thank you

[dalejensen]

I was diagnosed with Diabetes in 2019. My blood sugar was about 300 with A1C of 9. On keto, I have a BGL of 95 and A1C of 7. Keto has been great.

[lokwa]

I've been bloated basically everyday for at least a couple of years now. Accompanied by other gut health problems, constipation, chest pain, heartburn, acid reflux. Started keto last week, and after just three days all of these problems were gone. Haven't felt that good in a while, even with the keto fatigue I'm experiencing currently. Still learning... like protein powder is inflammatory, I reacted immediatly. I'm looking forward to following this diet.

Everyone with any inflammatory issues should definetly try this.

[sugarplum]

This man is a true asset to the YouTube community. His statements are based on real science, i.e., physiology and biochemistry! If you are new to this channel, please know that not all information found on YouTube can be given the same weight.