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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
(highest fat) – Because you can handle it better in AM
FULL SERVINGS LISTED IN VIDEO
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
Leaner to force body to pull from stores. I explain this process in depth during the video and give the breakdown of macros, etc.
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
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
Nuts (specific kinds listed in video)
Almond Butter on the side
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 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 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’
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
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
Key Benefits of Participating in Group Exercises at Health Clubs
Group exercise is an excellent way to improve your physical fitness while engaging in social interaction. By participating in group exercises at health clubs, you can workout in a way that boosts your health in many ways.How Much Exercise Is Ideal for Longevity?
There are countless reasons for doing regular exercise. You may want to lose weight, help yourself be emotionally more stable by using a physical activity to reduce stress, or simply to be more fit. Exercising can actually help you feel better, be more energetic, and even increase your lifespan. This article will focus on the benefit of increasing your odds for living longer with the right amount of physical exertion.Weight Training Truths – The Good And the Not So Good
Look at any health or fitness related website, magazine and TV infomercial these days, and you will no-doubt come across experts recommending the use of strength training being part of any fitness or weight loss program. And for good reason. For getting fit and losing weight the benefits are numerous and the results long lasting. More often than not exercise programs that include resistance training will advise using weights equipment such as dumbbells and barbells, but there are other equipment and methods for strength training available such as resistance bands and bodyweight training. What you may not come across so often however are the potential risks of using weights for strength training. As with any activity that involves physical exertion, injuries can occur. Let’s look at the good things weight training has to offer, along with some of the potential drawbacks, and when really, you need to seek some medical advice.How Physical Fitness May Promote Success
A man’s health can be judged by which he takes two at a time – pills or stairs”. Joan Welsh Having a fit physique is one of the most important aspects of having a healthy mind and soul. Being physically active keeps the mind sharp, alert and attentive. The ability to grasp increases with physical activity; studies have shown that children who are active in the field tend to do much better in studies and other extra-curricular activities.Exercises and Workouts – 4 Tips To Help You Get Back On The Fitness Bandwagon
Fallen off the workout bandwagon again? If you’re feeling frustrated you can’t seem to stick to your exercise program, it might be in your approach. Some people have the absolute best of intentions but end up struggling to see results. This is not because there’s something wrong with them but rather, there’s something wrong with their program. By going over your program and assessing how well it’s serving you, you can make some smart changes to help you get you back on the path to success. Let’s look at five quick tips to help you get back on the fitness bandwagon…Use It Or Lose It – How To Stay Strong And Vital In Your Golden Years
“Almost everything we have been taught about aging is wrong… We now know that a very fit body of 70 can be the same as a moderately fit body of 30.” I fully agree and further say: “Strength training is definitely not restricted solely to the domain of the young… many of our more senior men and women are reaping the benefits of hitting the weights and retaining their strength and vitality, well into their old age..!”Exercises and Workouts – How To Stay Safe While On The Treadmill
If you’re venturing into the gym for the very first time, it’s important to keep safety in mind at all times. Many people often think hopping onto the cardio equipment at the gym will render them safe but sadly, this isn’t always the case. You need to be thinking about what can possibly go wrong while on these pieces of equipment and then take steps to protect yourself. Here are the main points to know…Getting A Great Workout With Virtual Bicycle Exercises
Do you find workouts boring? If you’ve answered that question in the affirmative, you are not alone.Exercises and Workouts – Four Ways to Make Getting Back Into Fitness Easier
If you’ve fallen off the fitness bandwagon as of late and have been off for more than a couple months, there’s a very good chance you are starting to fear going back. By this point, you’ve also lost much of the fitness you had gained and know you will have one hard road ahead of you. This said, with the right approach, it doesn’t need to be nearly as challenging as you might think. You just need a positive attitude, a good dose of motivation, and a support team around you. Let’s go over four ways to ensure getting back into it is manageable…3 Day Push/Pull/Legs Split
This workout is a 3 day push/pull/leg split workout. It’s a relatively simple training method which is good for novices and hard gainers who can only fit a few training sessions a week or does who are beginning out and have trouble recovering from frequent training splits.Exercises and Workouts – Adding The Split Squat To Your Workout Protocol
Looking to firm up your lower body and build greater muscle strength? If so, the split squat is a great exercise to be adding to your workout protocol. Far too many people stick with just the basics – squats, deadlifts and lunges with their lower body workout routine and, while all of those moves are definitely beneficial and important to do, variety is the added spice. This will keep your body and mind engaged in the workout session as you target your muscles from all angles. The split squat is one of the best go-to lower body moves you should be including in your workout program. Ready to learn more about it? Here are the details…Fitness, First A Mental Game – Power of Intention Wins
Fitness is a mental game first. Intention is your pathway to a fit lifestyle. Redefine your thinking to redesign your life. Intentions are thoughts with purpose and aim. Intention to develop a good habit is its precursor. So what if you screw up? There’s no limit on how often you can start over. The good news is you’re in the control seat.