The 10 Commandments of Keto: Full Transformation Guide

The 10 Commandments of Keto: Full Transformation Guide - Thomas DeLauer

1) Thou Shall Not Hate Carbs (your body still needs them)

You still need to get your micros in on keto, hence why you shouldn’t neglect certain carb sources (i.e. veggies)

2) Thou Shall Not rely only on MCTs

bHB is a ligand for certain receptors in the body - it binds to receptors on the surfaces of cells and activates processes within those cells as a result (similar to how neurotransmitters and hormones work)

bHB can activate hydroxycarboxylic Acid Receptor 2 (HCAR2), a Protein Coding gene - among its related pathways are Peptide ligand-binding receptors and cAMP signaling pathway

HCAR2 activation by bHB (or other ligands) reduces lipolysis in adipocytes - for bHB, this might represent a feedback mechanism to regulate availability of the fatty acid precursors of ketone body metabolism

By doing this, ketones can actually regulate their own production through negative feedback - elevated levels of ketone bodies slow down the rate at which lipid is removed from fat cells, likely so that this fatty acid release doesn’t spiral out of control

**Subset of people that greatly increase their fat intake and they think it’ll speed up the fat burning processes, not knowing that fatty acid release is regulated**

3) Thou Shall Get Adequate Omega 3 and be careful of Omega 6

Eicosapentaenoic acid (EPA) - main function is to produce signaling molecules called eicosanoids, which help reduce inflammation

Docosahexaenoic acid (DHA) - important for healthy brain development and function

Many keto dieters eat way too many omega-6s and not enough omega-3s - commercially farmed animal products typically have higher omega-6 to omega-3 ratios

dietary omega-3 fatty acids directly affect arachidonic acid metabolism because they displace arachidonic acid from membranes and compete with arachidonic acid for the enzymes that catalyze the biosynthesis of thromboxanes, prostaglandins and leukotrienes

4) Thou Shall still Consider Fiber and Sugar Alcohols (sometimes)

Soluble fiber creates a gel-like substance that acts as roughage and pushes things through - it also can slow down the absorption of fats because the gel sort of envelops the fats

If you have one gram of soluble fiber, it draws in a bunch of water with one potential risk factor

Whereas with insoluble fiber, we have to consume 10 grams of insoluble fiber to get the same mechanical amount, to get that same physical structure - 10 units of potential risk

5) Thou Shall not Rely on Ketone Levels all the time

Fall in malonyl-CoA concentration activates carnitine acyltransferase I such that long-chain fatty acids can be transported through the inner mitochondrial membrane to the enzymes of fatty acid oxidation and ketogenesis

Food increases the liver concentration of malonyl-CoA, inhibits carnitine acyltransferase I and reverses the ketogenic process

6) Thou Shall Get Adequate Minerals in

Carbs hold a lot of water, so when in a ketogenic state - especially in the beginning - your body burns through your stored glucose, so you’ll be releasing a lot of water

This occurs because glycogen is stored along with water in a ratio of 3-4 grams of water for every 1 gram of stored carb - as glycogen is depleted, water is lost

Under conditions of low insulin, the kidneys absorb less sodium and excrete more into the urine - the primary action of insulin on sodium balance is exerted on the kidneys to stimulate sodium reabsorption

7) Thou Shall not be Afraid of Protein

Your cells use gluconeogenesis to ensure you don’t die when there are no carbs in your system

Our body can’t ever drop glucose levels to zero, even on ketosis - just as too much glucose is toxic, too little can kill you.

It’s a myth that eating too much protein on keto can “activate” gluconeogenesis, spike your blood sugar, and instantly kick you out of ketosis

Gluconeogenesis is DEMAND driven, not supply driven

8) Thou Shall be Prepared (bring protein shakes or nuts with you)

9) Thou Shall Evade the Keto Police (if you come out of keto, it won't hurt you)

Using the refeed with carbs example to show that it can be beneficial to come out of keto every now and then

10) Thou Shall Stick with it for at least 8 weeks (fat adaptation)

Ketone metabolism is highly relevant to mitochondrial adaptation since the ketogenic and ketolytic enzymes needed to support nutritional ketosis are located in mitochondria

[ghriscreen]

2 years ago I was diagnosed with Chrohns disease at 28 years old. Every hour of everyday was a struggle, in short my life revolved around the toilet and this led me to lose my job, my GF and my life.
Doctors prescribed drug after drug and nothing made me feel better.
So a year ago I decided enough was enough!! I needed to heal my body with nutrition and exercise, Keto and IF being key. I've just come back from the hospital and I am showing virtually no symptoms! My inflammation is almost zero, my blood is as healthy as any 20 year old. It's been a long journey and alot of sacrifice. But wow! I wish doctors instead of prescribing meds would help people and support people to make the right lifestyle changes. Thomas you've helped me alot! I feel like crying when I realise how far I've come. My life on keto and IF is amazing and I feel incredible! Thankyou Thankyou Thankyou for making these videos to help all of us lead healthier happier lives 💪💪💪

[Actionme]

0:56 Don't rely on MCT oil.
2:48 Don't hate on carbs.
4:32 Get adequate omega 3's and be careful of Omega 6's
8:05 Get adequate minerals in.
10:00 Don't rely on urine strips.
13:11 Don't be afraid of protein.
15:42 Always be prepared while out in the real world.
19:50 Evade the keto police.
22:21 Still consider fiber and sugar alcohols (sometimes).
26:37 Stay committed for at least 6-8 weeks.

[kenmoses]

1. Don’t lean on MCT
2. Don’t hate on all carbs
3. Add Omega 3s
4. Get enough sodium.
5. Don’t rely on ketone levels. Especially urine test
6. Don’t be afraid of protein
7. Be prepared with Keto friendly snacks
8. Evade the keto police
9. Consider fiber (soliable). Subtract 1/2 not whole
10. They committed for at least 6 to 8 weeks.

[XGiveMeLibertyX]

One thing I really respect about Mr DeLauer is he is willing to learn and grow and not just stick to one way of thinking to protect his brand.

[katcuzzi]

You have a really good way of promoting sponsor products without being too “hard sell” about it, and I appreciate that!

[juliefeathers]

What a great keto video .. COMMANDMENT #11 don’t preach to non keto people unless they ask . People won’t succeed with it unless they want it.

[cardmonty]

I’m 93lbs down now - started Keto in September of 2018 - and I go off Keto every once in awhile. I’ll eat a Cauliflower Crust Pizza or some Chinese Food. I haven’t gone so far as to eat Taco’s or anything containing corn, or huge amounts of fructose contains products (fruit) because I was diagnosed with a Severe Fatty Liver along with Hemochromatosis. And fructose goes straight to the liver. So, I stay away from anything that has corn in it, or fructose. And I certainly won’t touch anything with High Fructose Corn Syrup In it because that stuff is just straight out poison. I’m aiming to hit 100lbs loss this month (07/19). That’ll put me at 221lbs. I might try to go even lower because the Keto diet is so favorable to my palate. I love it. And this guy - Thomas DeLauer - helped me so much. Thanks Thomas.

[anabelsubia-diaz]

I really needed to hear this today....i have been feeling super guilty about falling off my keto lifestyle...beating myself up daily and binge eating sugars and carbs...
I think after this video i can quit hating myself and start loving myself again...thank you thomas you have helped me in more ways than you even know.💜

[krizpz]

Honestly, I wanted to do a treat day (it's been 6 months) and this video took some of the guilt away. It's only a day! thanks for all your videos. You are so awesome.

[mariahfetch]

The more videos I watch, the more I greatly appreciate this channel. I so appreciate the science and the clinical explanations for Keto. I have been researching for over a month, just started yesterday. This is by far the best info I have found. It speaks to the science nerd in me. I hate all the videos that speak in general terms without the science to back it up. I love the recipes other people have, but at the end of the day, I would rather have the science.

[jonmajarucon]

Commandment X is so important. As a beginner I jumped in using "Keto cheaters" I inadvertently ate fruits and vegetables that exceed my me several days to figure that out. FINALLY wrote out a list that YOU suggested and after 3 weeks the results were immediate. If you are organzied, follow from the get go what Thomas tells you, you will lose weight. Always be conscious and AT LEAST commit for 50 - 60 Thanks Thomas.

[KetoCookbooksCorner]

*I love how this video covers all the essential principles of the keto diet in a concise and informative manner. It's a great resource for beginners and a helpful reminder for those already on their keto journey.*

[solgam]

I always had food craving close to sleep time. Drinking salted glass of water helped with that a great deal.

[fgialcgorge]

Omgosh. I teared up. I have felt like absolute garbage for going off keto for 2 weeks. I didn't go crazy when I went off but everyone I knew thought I quit and was making me feel terrible. My mind was just spent from focusing so hard. I started at 376lbs and I'm almost back into the 200's. I needed this video. Every commandment helped me. Especially the protein and keto police. I was always so damn hard on myself if my Macros weren't perfect. Thank you. Thank you so much.

[nickyb]

Thanks for your helpful keto tips. I am watching from Germany. I was diagnosed with breast cancer a few years back. Had an operation, nothing else. I have been sticking to a keto diet and a fasting lifestyle, however, I constantly fall off the wagon. As an emotional eater and bread addict, it is always difficult. Your videos have helped me a lot to be inspired again and start again with more science in the back of my mind. I am currently on OMAD with a ketogenic diet and feel great. Irritable bowels syndromes all have gone. Blood sugar levels are balanced, I feel fresh an fit and the weight is falling off. Thank you x

[desireewesson]

Thank you for helping me make a decision to do what makes me/my body feel good. After doing the 10 day smoothie cleanse, (fruit &green veggies)
3 smoothies daily, plus 2 snacks
(2 boiled eggs, celery, carrots, peanut butter, handful of raw nuts) I feel absolutely horrible!!!!
And I only loss 4 lbs😒
I just happened to stumble across your video on the “10 commandments of Keto”
Im starting today!!!! I know I can comment to 8 weeks of satisfying eating.
60 and still in the Thank You Much🥰

[joeytoelle]

Doing intermittent fasting with Keto I started at 269 pounds and this morning I weighed in at 227. I am thinking of my base weight between 180-200 and float in between the two. Once I get to 200 I am going to do resistance training. Thank you for your videos and story as we have the same story, I once was 280 also but my peak weight 4 years ago was 340

[margiedill]

you have helped me so much. My Husband and son are eating the foods I cook and loving them I've lost 25 lbs since Sept 3 and I feel great. Thank you for all your wisdom

[CoreysHarmonyHub]

I agree with your viewpoint on taking in sodium during ketosis, but for now I'm gonna take it with a grain of salt.

[barbsdee]

Thank you Thomas. I subscribed months ago, went on Keto for my sons wedding and lost 28lbs in 3 months but then lost focus. I’m type 2 diabetic and need to lose 80-90lbs so know Keto is the best way of life for me. I’ve been searching for the incentive to get me back on it and this video has done it 🎉 Thank you much 😘🇬🇧