How to Start a Keto Diet in 2023 – UPDATED INFORMATION & RESEARCH

Try SEED’s Daily Synbiotic – Use Code ‘THOMAS15’ for 15% Off: http://seed.com/thomasYT
The Complete Guide to Keto in 2023

This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free.

Click HERE to Subscribe: https://www.youtube.com/c/ThomasDeLauerOfficial?sub_confirmation=1

Please check out the new Shorts channel, DeLauer Clips and Workouts, here: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA/videos

Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/

Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer

References

https://iubmb.onlinelibrary.wiley.com/doi/full/10.1002/iub.1627
https://academic.oup.com/nutritionreviews/article/80/3/488/6335546
https://www.mdpi.com/2673-4540/3/2/20
https://pubmed.ncbi.nlm.nih.gov/35757868/
https://www.frontiersin.org/articles/10.3389/fendo.2019.00348/full
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/impact-of-lowcarbohydrate-diet-on-renal-function-a-metaanalysis-of-over-1000-individuals-from-nine-randomised-controlled-trials/0EAA25E700C06D2C5125F0AB195FB33F
https://pubmed.ncbi.nlm.nih.gov/10843182/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/
https://pubmed.ncbi.nlm.nih.gov/33530512/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8447662/
https://pubmed.ncbi.nlm.nih.gov/34578961/
https://clinmedjournals.org/articles/ijsem/international-journal-of-sports-and-exercise-medicine-ijsem-3-054.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8447662/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3117990/
https://pubmed.ncbi.nlm.nih.gov/23174861/
https://pubmed.ncbi.nlm.nih.gov/21618160/
https://link.springer.com/article/10.1007%2Fs40279-021-01473-2
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-2
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30183-4
https://journals.humankinetics.com/view/journals/ijsnem/30/3/article-p210.xml
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2903931/
https://www.sciencedirect.com/science/article/abs/pii/S0969996110001920
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438786/

Timestamps ⏱

0:00 – Intro – Complete Guide to Keto in 2023
0:34 – What is a Keto Diet?
3:05 – Is the Keto Diet Safe & Sustainable?
5:10 – What Keto is NOT
6:23 – Keto Macros
7:45 – Gluconeogenesis Explained
8:28 – Will You Lose Muscle on a Keto Diet?
9:49 – How to Start Keto (get into ketosis) | 6 Steps
14:40 – Try SEED’s Daily Synbiotic – Use Code ‘THOMAS15’ for 15% Off
15:59 – How to Start Keto (get into ketosis) | 6 Steps
16:42 – Tips to Improve Insulin Sensitivity
18:21 – How Do You Know If You’re Producing Ketones?
19:32 – What’s the Best Way to Test Ketone Levels?
22:13 – Fat Adaptation Explained
23:21 – Best Time to Exercise
24:15 – Best Protein to Eat
26:11 – Vegetables on a Keto Diet
27:25 – Net Carbs & Nuts/Seeds
28:21 – Fiber
29:15 – Fruit
30:03 – Sweeteners
30:44 – Drinks
31:06 – Alcohol on Keto
32:08 – Every 8 Weeks, Reevaluate Your Calories
32:52 – Supplements
34:43 – Reasons for Weight Gain on Keto + Solutions
36:51 – Every Couple of Months, Exercise with Carbs Before Your Workout

Share on: