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Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer

Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer

Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer

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the keto diets pretty straightforward it’s not super super complicated but there are little things that make it a little bit confusing sometimes like people will tell you that you need to have a ton of fat in order to produce enough ketones to feel good on keto and the reality is you do need a lot of fat but you don’t need a ridiculous amount so just by implementing a few simple tricks you can get your daily fat intake up to where you need it to produce the right amount of ketone bodies so first off before I break down the different ways that you can introduce extra fats in your diet I’m gonna have to give you a breakdown of how the body makes ketones really quick but first if you haven’t already make sure you hit that subscribe button you’re watching the internet’s leading performance and nutrition channel with new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time in a bunch of other videos peppered in throughout the week as well also make sure you hit that little Bell button so you can turn on notifications whenever I go live alright so when it comes down to producing ketone bodies we’re talking about like a pseudo acetate beta-hydroxybutyrate acetone the ketone bodies actually give us fuel your liver has to turn fats into those things so basically when you ingest fats the gallbladder starts to help break down those fats they go into the small intestine then they go into the lymph system then they go into the liver and the liver works really hard to turn those fats into ketones and it’s the ketones that give you that energy all that energy and that sort of bliss that you’re feeling when you’re on a keto diet that’s coming from the body burning ketones so the short answer is to produce ketones we need fat and we need a higher ratio of fat to protein so we need maybe anywhere from 60% to 80% fat and the rest protein and very very little carbs in between so how the heck do you add those extra fats in without just guzzling oil well let’s break down some fun and interesting ways that you can add more fats so first off when you’re following a ketogenic style diet you want to be eating the leaner meats and adding the fats in through controlled sources so this is contrary to what a lot of keto advocates will say a lot of keto advocates will tell you this to eat the ribs and eat the greasy meats and eat the thighs and eat the drumsticks and all that stuff and that’s OK in moderation but the reality is we can’t control the fats that are coming from those meats you see if we get lean meat we can control the fats that we put on it so for example if you go out and you get a big juicy rib ice has a ton of fat and it’s marbled with fat okay that’s great you’re getting your fats in for keto but you don’t know exactly what that cow way you weren’t you know hanging out with that cow through its entire life you don’t know what that fat truly is comprised of you don’t know if it’s omega-3s omega-6s you don’t know if it’s oxidized you don’t know any of that so my opinion is to go with the leaner meats and add the fats to it so what I’ll do is I’ll go with like a lean chicken breast or I’ll go with a leaner cut of fish or a leaner actual red meat and what I’ll do is that that rate I will add something like ghee to the meat this way I’m controlling the fat I’m still getting it from an animal source in this particular case so that way at least I’m maintaining some congruence in terms of how the body’s processing it but if you go with some ghee where you go with a little bit of butter or a little bit of coconut oil if you’re not wanting to add any animal fats in the mix at least that way you can just simply add fat’s simply by adding a little packet of coconut oil I’m adding 200 calories just from fat right here I’m adding like 15 grams of fat to my already lean protein this way I can also keep track of my fats a lot easier if I was just eating a juicy ribeye I’d have to guess I’d say it’s anywhere from 10 grams of fat to 50 grams of fat depending on the cow depending on the source so control your fats that’s rule number one all right now let’s move into the next thing that I would recommend adding Mayo to foods okay this is so overlooked but mayonnaise is a superfood people are probably gonna take that little clip from this video and paste it all over the internet saying that Thomas de Lauer is crazy because he calls mayonnaise a superfood well let me clear a couple things up you have to be getting organic really good quality mayonnaise okay because if you get regular mayonnaise then you’re gonna be loaded up with a bunch of soybean oil we’re gonna really load it up with canola oil or we’re gonna be loaded up with oxidized olive oil so you want to go for a really good quality organic mayonnaise but honestly if you’re getting it organic you’re getting high omega-3 eggs you’re gonna have a really good fat source so go ahead and take your meats and put a little mayonnaise on it go ahead and take some innies and mix it with hot sauce and make some kind of sauce whatever you need to do there’s so much fat and just one or two tablespoons of this stuff that you’re able to meet your fat requirements super super easily so this is a big trick that I use especially when I’m first starting to get into keto I add mayonnaise to as much as I possibly can just because it is a great way to get those fats up and get the body producing ketones in a good healthy way all right the next thing that I would recommend and also when you’re using your lean meats bread them in pork rinds this is a very simple way it doesn’t seem like it because you look at these things and they’re so light and so Airy but these are very calorically dense and they’re pretty much pure fat so if you crinkle those up and you bread your meats in them and then cook your meats well just by adding a couple of pork rinds to one chicken breast you’re adding a good 12 to 15 grams of fat so at least that way you can have some fun getting your fats in by making it taste good be a little bit more creative and make it so you don’t have to just guzzle oil okay this next way to add fats to your diet is one that I didn’t discover until not that long ago and honestly I wish I discovered it years ago because it would have made my Aikido lifestyle significantly easier its tahini say tahini is made from sesame seeds and the cool thing about sesame seeds is they’re 80 percent oil by weight so there’s not a whole lot of other stuff in them they’re just flat-out a polyunsaturated fat the thing is you have to be careful with some sesame because some sesame can be very low quality and can end up being a phytoestrogen so you don’t want to go totally overboard on it but it’s a great thing to add to a salad a great thing to add to your meats a great thing to really just add to just about anything if you’re just trying to get your fats up from a pretty good polyunsaturated source but the interesting thing about tahini is that sesame seeds contain something known as sesame and sessom olan okay so sessom in is a very powerful antioxidant but it also triggers the body to produce a specific enzyme known as the malik enzyme this Malak enzyme promotes lipid Genesis so basically it’s a lipid genic enzyme that means that it promotes a fat breakdown and helps promote lipolysis so not only are you getting a healthy fat by consuming tahini but you’re also getting something that’s going to help your body break down the fats a little bit better so your body can utilize them better and actually get it into the process of creating ketones better all right now the next one my friends over at perfect keto have finally come out with a keto bar now the cool thing about this bar is it’s not angled around protein like a lot of bars are because usually when you’re consuming any kind of protein bar keto bar or any food bar they’re always angled around protein which means that you’re having a bunch of filler is a bunch of garbage in it so the cool thing is that perfect keto nailed this by literally just putting basic ingredients in it how they were able to do it and make it so that doesn’t affect your blood sugar is beyond me these guys have been working a long time on it so these have coconut oil but they also have cocoa butter in it the cool thing about cocoa butter is it actually stimulates what is called amp kinase AMPK so a NPK unlocks something known as uncoupling protein 1 now uncoupling protein 1 is pretty awesome stuff because what it does is it actually allows thermogenesis to occur at a faster rate within the body so basically it causes this protein system in your body to sort of turn on that allows your core body temperature to get up a little bit higher so not only are you getting more fats and more ketone production by eating these things you could arguably be burning more fat since thermogenesis is literally one of two literal ways that your body can burn fat that’s right because when we actually look at fat loss from a clinical standpoint there’s really only a couple of ways that ever officially increases outside of the hormonal level we’re talking about from a thermogenic side of things and we’re talking about it from a heart rate side of things and these things aren’t jacking up your heart rate but they are boosting up thermogenesis now of course for those of you that are watching this video you know that you can always get the stuff that I’m talking about so check these guys out in the description down below honestly right now is the chance to be able to get them at a discount so see them down in the description you can just click the link and you can check out the perfect Kido Kido bar these guys have nailed it so huge huge kudos to them and thank you to them for sponsoring this video and making it possible so they can bring you guys awesome content which leads me in to the next thing good old-fashioned baking chocolate now this stuff doesn’t taste as good as a perfect keto bar that you’re gonna walk around with but if you just need a little bit of added fat you don’t want anything else you just want straight cocoa this is the way to go so if you go with a 100% cocoa you’re gonna have let’s see 8 grams of fat in just one section 1/8 of this is gonna give you 8 grams of fat with only 5 grams of carbs 2 to 3 of which are coming from fiber so yeah you want to keep your carbs low but most of the carbs are coming from fiber here because cocoa is pretty much just straight up off the plant so you’re in pretty good shape there yes it’s bitter but you can always melt it down and add some stevia now the last thing that I want to throw out there and this is just a simple snack that you can always make and always keep with you is literally making deviled eggs or making egg salad this is something that people overlook all the time because they bring hard-boiled eggs with them but they’re thinking oh man I have to consume this egg I have to consume the protein it’s throwing off my protein to fat ratio all this yada yada just make the deviled egg filling and go ahead and add some extra filling to the egg so way maybe you’re making it with a Q extra yolks is when you make deviled eggs you combine all the yolks you mix them up with mayonnaise which again is already a superfood in my book so you’re adding up the fats anyway so it’s a great way to just have a little teeny fat bomb that you can carry with you additionally if you make egg salad you can add mayonnaise into the mix you can add other fats into the mix and you have another perfect thing that you can take with you might not be something you want to open up on a plane just for the courtesy of the person sitting next to you but it’s at least gonna get those fat sins that you can get them in a healthy way and get those ketones produced so you can have more energy and burn more fat hey if you have ideas for future videos or if there’s anything else that you want to see on a list like this put it down in the comment section below be sure to review those and produce some awesome content it helps you get along with your keto journey or your fasting journey or whatever the heck your health journey is so keep it locked in here in my channel and I’ll see you in the next video

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Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer

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Keto Diet Tip: 7 Ways to Eat More Fats- Thomas DeLauer… The Keto diet’s pretty straightforward. It’s not super, super complicated, but there are little things that make it a little bit confusing sometimes. People will tell you that you need to have a ton of fat in order to produce enough ketones to feel good in keto, and the reality is you do need a lot of fat, but you don’t need a ridiculous amount. Just by implementing a few simple tricks, you can get your daily fat intake up to where you need it to produce the right amount of ketone bodies. First off, before I break down the different ways that you can introduce extra fats in your diet, I’m going to have to give you a breakdown of how the body makes ketones really quick, but first, if you haven’t already, make sure you hit that subscribe button. You’re watching the internet’s leading performance and nutrition channel, with new videos every single Tuesday, Friday, and Sunday at 7:00 AM Pacific time, and a bunch of other videos peppered in throughout the week as well.

First off, when you’re following a ketogenic-style diet, you want to be eating the leaner meats, and adding the fats in through controlled sources. this is contrary to what a lot of keto advocates will say. A lot of keto advocates will tell you just to eat the ribs, and eat the greasy meats, and eat the thighs, and eat the drumsticks, and all that stuff, and that’s okay in moderation, but the reality is we can’t control the fats that are coming from those meats. You see, if we get lean meat, we can control the fats that we put on it.

This way I’m controlling the fat, and I’m still getting it from an animal source in this particular case, so that way at least I’m maintaining some congruency in terms of how the body’s processing it, but if you go with some ghee, or you go with a little bit of butter, or a little bit of coconut oil if you’re not wanting to add any animal fats in the mix, at least that way you can just simply add fats. Simply by adding a little packet of coconut oil, I’m adding 200 calories from fat right here. I’m adding like 15 grams of fat to my already lean protein. This way I can also keep track of my fats a lot easier. If I was just eating a juicy rib eye, I’d have to guess.

All right. The next thing that I would recommend. Also, when you’re using your lean meats, bread them in pork rinds. This is a very simple way. It doesn’t seem like it, because you look at these things, and they’re so light and so airy, but these are very calorically dense, and they’re pretty much pure fat, so if you crinkle those up, and you bread your meats in them and then cook your meats, well, just by adding a couple of pork rinds to one chicken breast, you’re adding a good 12 to 15 grams of fat. At least that way you can have some fun getting your fats, and by making it taste good, be a little bit more creative, and make it so you don’t have to just guzzle oil.

Okay. This next way to add fats to your diet is one that I didn’t discover it until not that long ago, and honestly, I wish I discovered it years ago because it would have made my keto lifestyle significantly easier. It’s tahini. See? Tahini is made from sesame seeds, and the cool thing about sesame seeds is they’re 80% oil by weight, so there’s not a whole lot of other stuff in them. They’re just flat out a polyunsaturated fat. The thing is, you have to be careful with some sesame, because some sesame can be very low quality and can end up being a phytoestrogen, so you don’t want to go totally overboard on it, but it’s a great thing to add to a salad. A great thing to add to your meats. A great thing to really just add to just about anything, if you’re just trying to get your fats up from a pretty good polyunsaturated source.

All right, now the next one. My friends over at Perfect Keto have finally come out with a keto bar. Now, the cool thing about this bar is it’s not angled around protein like a lot of bars are, because usually when you’re consuming any kind of protein bar, or keto bar, or any food bar, they’re always angled around protein, which means that you’re having a bunch of fillers and bunch of garbage in it. So, the cool thing is that Perfect Keto nailed this by literally just putting basic ingredients in it. How they were able to do it and make it so that doesn’t affect your blood sugar is beyond me. These guys have been working a long time on it. These have coconut oil, but they also have cocoa butter in it. The cool thing about cocoa butter is it actually stimulates what is called AMP kinase, AMPK. AMPK unlocks something known as uncoupling protein one.

Hey, if you have ideas for future videos, or if there’s anything else that you want to see on a list like this, put it down in the comment section below.

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