Full Women's Keto Meal Plan - What You Should Eat in a Day

Complete Guide to Keto:

Vital Fasting Tips for Females:

Complete Guide to Fasting:

What Women Should Eat in a Day on Keto - Thomas DeLauer

Low carb and keto can be slightly different for women. Not a whole lot different, but different enough that it warrants its own video with its own meal plan. So what I've done in this video is I've broken down the scientific data, and from that I've compiled what I would say is a very ideal female keto plan. So I've taken the scientific data plus things that my wife does with her diet, and I've put them all together and said, "Okay, this will be a great video to explain what the female ketogenic diet should look like." Now, this is not everything, right? There's a lot of information, and I put so much content out, so much in my videos, that you could see eventually things are going to cross and conflict. But I figured this is a great place for people to start if you don't know where to start or if you just want some good entertainment to share with your friends and family that are learning about keto.

So the women keto plan. So here's what you're going to do. First, I want you to start your day with apple cider vinegar and lemon water. Okay? You can put a little stevia in if you need to. What this is going to do is this upregulates something known as AMPK, okay. AMP protein kinase. Okay. What this does is this signals the body to start pulling energy from its stored tissues and then it downregulates this in the brain. So what that means is that it tells the brain that you're full, but it tells the body that you're hungry. So the body starts to pull tissue like fat for energy. So it's a great way to start the day, whether you're keto or not, to be completely honest.

Okay, so meal number one, we're keeping the fats the highest in the morning. This seems weird because it seems like it'd be hard to digest, but there's a study that was published in BMC Genomics that actually found, believe it or not, that we have less likelihood of storing fat in the morning than in the evening, which means we can get away with consuming more fat in the morning. Therefore we generate more ketones and have more energy. And it's all because the fuel accumulation genes, basically what allows us to accumulate fuel as fat, are working in our favor in this case. So here's what I recommend. One whole cage-free pasture raised egg plus two yolks. And I talk about this for men too. Very, very important.

Now, I don't want you to munch on a single thing for three hours, okay? Three hours later you can have a little snack, but here's what it is, all about thyroid support with this snack. This is a thyroid power punch meal, okay? We're talking a little bit of seaweed snacks. If you can handle them, you don't have to have them. Seaweed snacks, I think are delicious, and just a few Brazil nuts, seaweed snacks [inaudible 00:04:47] iodine.

Then at least a couple hours later. So this is at say maybe 7:00 AM-ish, 8:00 AM-ish, and then you're having this around 10:00 or 11:00 and then here maybe have like 1:00 o'clock, something like that. Within that ballpark. This is your lunch option. Okay. And I gave you two options here and I'll explain why. Okay. First off, we have grass-fed grass-finished meat. Okay, go for a good quality red meat that's grass-fed, grass-finished, and do a burger. If you have to go to a restaurant, ask them if it's grass-fed, grass-finished. It's probably not, but one or two times isn't going to kill you. Okay? So normally you want to have good quality stuff at home.

Now let's move into dinner. Now I know you're going to see fish here and some of you might be thinking, "I don't like fish," okay? I have some alternatives for you. It's okay, but this is ideal. Lean fish. We're talking like a Pacific Cod or we're talking like even a halibut would be perfect. A lean fish. And then either that or a shellfish. I prefer scallops, okay. Or mussels. The nice thing about scallops and mussels, high levels of zinc, talking about the thyroid again to you ladies.

So as always, please keep it locked in on my channel. Hit that subscribe button and I'll see you in the next video.

[สุประนิดาศรีดามน]

This book, Woman's Weight Loss Secrets: The Unspoken Truth, opened my eyes to so many things I didn’t know. If you're struggling with weight loss, this is a must-read!

[IsidoresBrailsforde]

This book, Woman's Weight Loss Secrets: The Unspoken Truth, completely changed how I approach weight loss. It’s a must-read!

[brooker]

I followed what you said last year and lost 15 pounds in TWO WEEKS!!! I am back because I gained some weight back and need to start fresh! Thank you for helping so many people!!

[KetoCookbooksCorner]

*It's refreshing to see a meal plan tailored specifically to women's nutritional needs. This meal plan will definitely make it easier for women to embrace the keto lifestyle!*

[janetkenny]

Thanks for the women specific information! Been keto 10 months and still learning and losing! 33 pounds so far, 50 to go before my 60th bday next June.🎂😉

[InspiredLifeWithAmanda]

**1st thing ACV & Lemon Water (add stevia if needed)

**Work out —in a fasted state

BREAKFAST—highest fat meal
- 1 whole egg, 2 yolks cooked in ghee
- 1-2oz smoked salmon on top
- Coffee with 2 tbsp canned coconut cream

No snacking

About 3 hours after breakfast— SNACK
- Seaweed snacks
- 3 Brazil nuts

About 2-3 hours after snack —LUNCH
- Burger (good quality grass fed)
- 1/4-1/2 avocado
- Kite hill cream cheese (non-dairy, almond based)
- Caprese -basil, vinegar, tomato, cucumber, Buffalo mozzarella

Alternative—-
- Cobb salad with baby kale or spring mix
- White meat chicken (no dark meat)
- Non dairy ranch (Or packet ranch with no msg mixed with yogurt or sour cream)
- 1 hard boiled egg
- Bacon (organic, good quality)

No snacking —fat burning time!
- If you have to eat consume a drink that gives minimal insulin spike —Water, Ginger juice, ACV, Lemon juice, Stevia

About 5 hours after Lunch—DINNER
- Lean fish (pacific cod, halibut) or shellfish (scallops or mussels)
- Zucchini noodles or spaghetti squash
- 1tbsp coconut oil and 1tbsp ghee and a little garlic
- Cruciferous veggies (bok choy, broccoli, cauliflower, kale)

Supplements

- Pea protein powder as a post workout or bfast substitute
- Vitamin D3 and K2 blend (2000iu -consult doctor)
- DIM (300mg -consult doctor)
- Curcumin

[Peachesand]

This video is priceless. Imagine trying to find a decent nutritionist to sit down and do something like this for you. ♥️

[christinepeterson]

Hi Thomas and thanks for your video - love that it's geared specifically toward women. I found you about 2 years ago when I was going to start keto but then didn't when my doctor said it wasn't a healthy diet! Two years have gone by, I'm still overweight (Obese per the BMI), and spinning my wheels with other diets. Recognizing obesity isn't healthy either, I'm back to keto after being inspired by a friend who between her and her cousin lost 200 lbs! I'm turning 60 in November and want to lose the 40-50 lbs I need to become healthier. This video is so helpful since it focuses on the clean foods to eat, not the hot dogs, sausages and deli meats. Thanks for keeping it real!

[veronicafensel]

Its nice to see a detailed keto meal plan for women!

[tiabrameld]

I have watched a bunch of you videos and started Keto 3 days ago. I got on it because of all the inflammation in my body causing major pain especially in my locked shoulder. In 3 days my shoulder hurts way less than before and I am down 2.5 lbs. I also have energy, and I haven't had energy in YEARS! I am so stoked about this. I will continue to watch all your videos. Thank you for being such an inspiration.

[christinaliao]

Thomas, I am so glad you made this video especially for women - this is exactly what I need!! Thank you :) Could you make another one for women who want to do fasting the same time as Keto? How to combine the two strategically?

[suzieparis]

Thank you!! Started keto 1 yr ago..went off 4 months ago due to a very physical job..Im 63 now n Ive been doing it all wrong concerning my fats...and like fish or not i need to get some in..n been pounding the chicken thighs not knowing....my routine bloodwork yesterday was great except on my bad lipids..30 points higher..this will get me a reboot..Thanks for all you do!!

[gailneedham]

There are just layers and layers of things to learn how to take care of ourselves in keto. Thanks for offering this basic information. I feel like I have learned a lot and there is always more to learn. It is an effort to find what works best for ourselves, so I always enjoy the information on your videos. I will see how I can apply this. Thanks again!

[seagreentangerine]

PRAISE BE!!! Most KETO and fasting is geared towards men, who lose weight differently and don't have periods and menopause to battle.
Thank you for doing this! 🙏🏻

[nickyb]

Watching from Germany. Love your stuff and how you go into detail. I started with Atkins in the early Nineties and I am astonished how far the keto science has come. I do fall off the waggon sometimes, but in general, keto has been a lifesaver for me. Especially because I was diagnosed with breast cancer 5 years ago. Keep up the good work.

[kittenluv]

All the options..the science behind it..the effort you put in. I am beyond grateful to you. Thank you so much. You have no idea how much you've helped us

[chrissiechrissiana]

All of your videos are my spirit booster to do this keto and fasting! To not give up. Day 5 and still going wish me luck 😂

[LVluxlife]

I’m on Keto and IF. Funny that I do all this already, from watching all your videos for almost a year. Glade I’m doing it all correctly. ☺️

[kristinam]

I would love to see how you would structure this on two meals a day. To stay in a caloric deficit it is much more doable for me to fast until lunch. I usually have my “breakfast” after working out around noon then nothing util dinner.

[dragon]

Write a book so people can carry this info with them and refer to your guidance when ever, where ever. You have a cookbook but a seperate info book would be nice.