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Full Beginner Keto Meal Plan: Exactly What to Eat

Click Here to Subscribe: http://Bit.ly/ThomasVid Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: https://butcherbox.pxf.io/c/1434763/1... If You're Already a Butcher Box Member, You can get special deals HERE: http://bchrbox.co/tdlmember My Website: http://ThomasDeLauer.com 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