1 Month Keto Weight Loss Program (full meal plan) [UP4xPKZfn9B]

1 Month Keto Weight Loss Program (full meal plan) [UP4xPKZfn9B]

| 1h 28m 28s | Video has closed captioning.

Click Here to Subscribe: Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: If You're Already a Butcher Box Member, You can get special deals HERE: Facebook Group for Support: For a full, in-depth breakdown of the meal plan featured in this video, see here: Week 1 Live Update: Week 2 Live Update: Week 3 Live Update: Week 4 Live Update: My Website: 1 Month Keto Weight Loss Challenge (full meal plan) - Thomas DeLauer Shopping List: - eggs - Turkey bacon - Pili nuts or walnuts - Coffee - Tea - Coconut cream - Himalayan or Redmond Real Salt - Chicken, filet, or lean cuts of meat ~best to get from Butcher Box~ - Avocado/guacamole - Pico de Gallo/salsa - Non-fat Greek yogurt - Onions - Coconut oil - Broccoli - Cauliflower - Asparagus - Artichoke - Apple cider vinegar - Lemon - Monk fruit - Pork rinds - Macadamia nuts - Almond milk - Cacao powder - Almond butter Supplements - magnesium - Theanine - Fish oil - CoQ10 - Vitamin D3 Meal Strategy - Don’t worry about ketone levels - Combatting the keto flu - Don’t try to eat too many fats - Don’t worry about too much protein - Highest fat meal in the morning - Reduce fats for lunch - Bit more fat for dinner - Pre-bed snack okay - NO Snacking MEAL PLAN: Breakfast: (highest fat) - Because you can handle it better 1 Whole Egg + 2 Yolks 0g carbs, 10g fat (cooked in coconut oil) 4 Slices of Turkey Bacon - 2g carbs, 7g fat 1oz Pili Nuts or Walnuts - 5g carbs 20g fat 1 Cup of Coffee with 3 Tbsp Coconut Cream 1g carb 8g fat Magnesium/Theanine TOTAL: 4-6 Carbs, 45g Fat, Roughly 400-450 cals In Between Sip on a bit of salt water ~NO SNACKING~ Lunch: Leaner to force body to pull from stores Burrito Bowl (leaner) or Taco Salad 6-8oz Lean Chicken Breast 4g Fat 4 Tbsp Avocado/Guac 5g carbs 10g Fat Pico/Salsa to taste 2 Tbsp Non-fat greek yogurt (works great as a non-dairy sour cream) Sauteed Onions in coconut oil/Fajita Veggies (pick out the bell pepper high fructose) 3g carbs, 6g fat from oil Cruciferous Veggies (cabbage, cauliflower) Steamed or Sauteed with the Onions 9-12g Carbs, 20 Fat, 500 calories Make an ACV Drink - Lemon Juice, ACV, Water, Monkfruit Salt Water + Decaf Green Tea with Ginseng Alternative if Hungry, Bone Broth 4-5 Hours Between Meals Dinner: Moderate Fat to help body generate ketones 4-6oz Filet or Moderate fat cut of meat (be careful with Fatty cuts) Chicken Thigh with no skin okay or wild-caught salmon - 10g fat 1 cup cooked Cauliflower Rice (or mashed cauliflower) with Chunks of Asparagus or Artichoke (cook with 2 tbsp coconut oil or palm oil)10g fat 12 Pork Rinds (crunch) or 1oz Macadamia Nuts - 5g 18g fat 35-40g fat, 5g carbs 500 cals Pre-Bed Snack: 12oz Almond Milk 2 Tbsp Cocoa Stevia/Monkfruit 3 Tbsp Coconut Cream 2 Tbsp Almond Butter on the side 15g fat 350 calories Supplements: Fish Oil CoQ10 D3