This video, by the living legend that is Thomas DeLauer is f@cking awesome! – Most of us know that men and women are different. And when it comes to diet & nutrition and exercise & training the differences become even more apparent and are even more important! Check out Thomas’ simple and effective Women’s Keto Meal Plan below
All text below by Thomas DeLauer
What Women Should Eat in a Day on Keto – Thomas DeLauer
“Low carb and keto can be slightly different for women. Not a whole lot different, but different enough that it warrants its own video with its own meal plan. So what I’ve done in this video is I’ve broken down the scientific data, and from that I’ve compiled what I would say is a very ideal female keto plan. So I’ve taken the scientific data plus things that my wife does with her diet, and I’ve put them all together and said, “Okay, this will be a great video to explain what the female ketogenic diet should look like.”
Now, this is not everything, right? There’s a lot of information, and I put so much content out, so much in my videos, that you could see eventually things are going to cross and conflict. But I figured this is a great place for people to start if you don’t know where to start or if you just want some good entertainment to share with your friends and family that are learning about keto.
So the women keto plan. So here’s what you’re going to do. First, I want you to start your day with apple cider vinegar and lemon water. Okay? You can put a little stevia in if you need to. What this is going to do is this up-regulates something known as AMPK, okay. AMP protein kinase. Okay. What this does is this signals the body to start pulling energy from its stored tissues and then it down-regulates this in the brain. What that means is that it tells the brain that you’re full, but it tells the body that you’re hungry. So the body starts to pull tissue like fat for energy. So it’s a great way to start the day, whether you’re keto or not, to be completely honest.
Okay, so meal number one, we’re keeping the fats the highest in the morning. This seems weird because it seems like it’d be hard to digest, but there’s a study that was published in BMC Genomics that actually found, believe it or not, that we have less likelihood of storing fat in the morning than in the evening, which means we can get away with consuming more fat in the morning. Therefore we generate more ketones and have more energy. And it’s all because the fuel accumulation genes, basically what allows us to accumulate fuel as fat, are working in our favour in this case. So here’s what I recommend. One whole cage-free pasture raised egg plus two yolks. And I talk about this for men too. Very, very important.
I don’t want you to munch on a single thing for three hours, okay? Three hours later you can have a little snack, but here’s what it is, all about thyroid support with this snack. This is a thyroid power punch meal, okay? We’re talking a little bit of seaweed snacks. If you can handle them, you don’t have to have them. Seaweed snacks, I think are delicious, and just a few Brazil nuts.
Then at least a couple hours later. So this is at say maybe 7:00AM-ish, 8:00AM-ish, and then you’re having this around 10:00AM or 11:00AM and then here maybe have like 1:00PM, something like that. Within that ballpark. This is your lunch option. Okay. And I gave you two options here and I’ll explain why. Okay. First off, we have grass-fed grass-finished meat. Okay, go for a good quality red meat that’s grass-fed, grass-finished, and do a burger. If you have to go to a restaurant, ask them if it’s grass-fed, grass-finished. It’s probably not, but one or two times isn’t going to kill you. Okay? So normally you want to have good quality stuff at home.
Now let’s move into dinner. Now I know you’re going to see fish here and some of you might be thinking, “I don’t like fish,” okay? I have some alternatives for you. It’s okay, but this is ideal. Lean fish. We’re talking like a Pacific Cod or we’re talking like even a halibut would be perfect. A lean fish. And then either that or a shellfish. I prefer scallops, okay. Or mussels. The nice thing about scallops and mussels, high levels of zinc, talking about the thyroid again to you ladies. Okay. The thyroid is so important and zinc allows receptors for the thyroid hormones to function better. Without zinc, thyroid could be doing fine, but it doesn’t have anywhere to bind, and it needs zinc to activate and make that receptor healthy so it can do its job.”