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This video will serve as a complete guide to those wanting to begin a keto diet, or are looking a refresher on 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 – prepare to begin a keto diet
15:03 – Caffeine on keto
16:19 – First steps
18:13 – “Keto flu” explained + electrolytes
20:27 – 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


    54 replies to "How to Do a Keto Diet: The Complete Guide"

    • Brittni Prieto

      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 🧡

      • Zach

        @BELIEVE in JESUS nobody asked…

      • Higaroshima

        Keto has changed my life, mentally and physically as well!

        Also, is your banner photo of Morro Bay?

      • gamer4375

        I’m in the same boat you were. Constant inflammation (sore joints, ringing ears) and also working out a lot but still can’t seem to get rid of the waist fat. Going to try keto. Hopefully it helps haha.

      • Michelle Wilcox

        HUGE ROUND OF APPLAUSE! Congratulations! (stadium level applause!)
        (I’ve been burning ketones for three years, and feel AMAZING!)
        After over half a century of being a sugar and carb addict,
        keto has helped me stop that addiction,
        and left me feeling FABULOUS!
        So glad to hear that it’s been so helpful for you!

      • Derin Renfrow

        @BELIEVE in JESUS those fruits are keto friendly, carry on

    • Willa Herold

      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.

      • Su Hanna

        Thats amazing!!!!!!! Can you share a sample of what you ate on a day ?

    • Barbara Accetturo

      WOW, thank you!!! I started keto the 1st of this year and have not been able to do it right. This video has made so much sense on why I am not losing weight. I would love a part 2 on fasting, what days we should fast and meal break downs for the 7 days a week 🤘💕

      • an opinion

        is it working for you now?

      • mwtrolle

        @an opinion It’s working for me!

    • Sojojo

      I’ve listened to this video 2xs. Thanks, I’m a newbie and I’m sticking with it. I have MS and want the benefits of keto to help my body fight MS. My step-dad has Parkinson. I think he should do keto, too. Thank you!!!

    • Shirley D

      Hey Thomas!!!! I watched your videos just recently and STARTED YOUR advice 2 weeks ago and am 8 lbs lighter ALREADY! I’m sharing you w everyone! Thank you so much for being here 😊

      • Kay Kastum

        Woah! Way to go

    • TimeTraveler

      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!

      • BELIEVE in JESUS

        Repent to Jesus Christ
        “But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”
        ‭‭Galatians‬ ‭5:22-23‬ NIV

      • Georgia Evangelatou Musician

        @Chaim Mandel not really. Diabetes type 1 has a completely different mechanism to diabetes type 2. In type 1 your pancreas stops creating insulin. In diabetes type 2 your pancreas creates insulin but your cells become like deaf to insulin what we call insulin resistant so insulin cannot do it’s work of opening the cell door for the sugar to enter the cell. Thus you get extra sugar (glucose) l lying around in your blood stream.

      • tiairra webb

        Congratulations! I’ve had amazing success too. I started Keto on 26th June 2021 weighed in @ 352. With the help of Thomas’s in depth daily videos, I have met my first goal weight of 250 Easter Sunday 2022, and am well on my way to my 2nd goal of 200! I was type 2 pre diabetic, but my A1C is as of I was never remotely in danger of being type 2. Also went from wearing 4x clothes to 2x now. I am now KETO for life.

      • Rainbow artistry

        My boyfriend is newly diabetic type 1 not overweight can you get rid of diabetes?

      • Ksenia Everton

        @Rainbow artistry No you cannot.

    • WICKED WOODS

      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.

      • Gareth

        @Conor Stones?!? 🇬🇧🇬🇧🇬🇧

        The only thing that Matt says which I don’t understand is, he says increase fats in first week but no dairy.

        I’m struggling for high fat food with no dairy.

        Any tips?

      • Kent Wilbourne

        What do you eat?

      • WICKED WOODS

        Update- in 10 months I lost 51 pounds and am staying stable on that weight. I plan to stay on keto because I am blown away by the results and I feel better than I have in 20 years.

      • Sienne Perrier

        @WICKED WOODS thanks for the update!! Good on you mate!! That’s a truly remarkable achievement. I’ve been a year off Keto and trying to find inspiration to start again…I kind of remember how good I felt (but it also feels like a lifetime). Thanks for the motivation!!

      • #roger.that.

        @WICKED WOODS respect!!!!! You are inspiring me to go full keto

    • Thomas DeLauer

      Please join my email list and you’ll get a free beginner keto meal plan: https://thomasdelauer.lpages.co/real-person-keto/

      • Naomi Hope

        What about blood type differences

      • cat diamond

        Can u turn in subtitles please

      • logic thinker

        Thanks to keto im off depression meds feel happier more energetic and lost 35 kilograms im on 14% fat at the moment and all my blood works show the healthiest results one can get.

      • logic thinker

        15 months on keto diet

      • Zoyzn

        On day 3 but unsure if I’m getting the ratios right..🤦‍♀️

    • Chris Brooks

      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💥

    • Just A. Name

      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.

      • T.k. Kirkland2000

        An obese vet come on army bro

      • Daniel Macmaster

        God bless you sir, and I wish you well upon your journey. I would also ask you to hold your head high, and hold hope in your heart. You have so much to be proud of, and I am honored to be able to enjoy my freedom because of your service. You are in my prayers.

      • Lady Diaspora

        Thank you for serving our country. May God keep you and bless you. I pray your success on your keto journey

      • Laura Anderson

        Best of luck. Consistency is key. May you be amazed!

    • Jwk Johnston

      Thank you Thomas, I have learned so much from your videos my keto experience is so much better, plus I’ve started fasting on the regular (Zero).
      I look forward to my notifications from you. Down 60 lbs so far, 90 more to go and you are helping that happen

    • Greyhunter

      Great video sir! And very helpful for my wife and I as we are just moving back into the Keto Lifestyle (we were actually a little more Paleo before I think). Anyway, your videos answer a lot of questions and I appreciate the fact that you incorporate research and studies so we have the science to give us that little extra nudge of confidence. It must feel great to know you’ve helped so many folks! Thanks again!

    • Amit Paul Lakra

      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

      • LXF

        Wowzers! Great breakdown. Thank you!

      • Fabio

        Great, thanks

      • Kaii Tea

        @BELIEVE in JESUS reported
        Jesus: shocked Pikachu

      • G G

        Thank you, Good Sir.

      • colin emerson

        Thanks.

    • Marisol otero

      I started keto in May of this year not really knowing what I was doing. I am learning as I go. I have lost a total of 30 pounds so far. I am so happy I came across your channel. You are giving so much info that is so amazing!! Thank you for this video!!

    • groweg

      Adding Keto to my already sugar-avoidant routine. Tom’s explanations are very clear. Thank you.

    • Phantom Liberty

      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!

    • Ashley Kuipers

      You truly make this soooo much easier. My keto success has a lot to do with my effort but your information!! Thank you so much!

    • TSG_ Boomer

      Thank you. I’m 50 years old. Currently I’m fasting on 16/8 and when I do eat I’m on a keto diet. I’m dropping weight pretty good. Thanks fro a great video !!

    • zack Bradshaw

      I’m one week in to starting keto and I find your videos to be very helpful! I appreciate all of the great information and how deliver it as almost teaching a class! Thank you!

    • Lucas Varley

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

      • Jacob Reeves

        I just got a meal plan from them! How has it been working for you?

Comments are closed.