Full Women's Keto Meal Plan - What You Should Eat in a Day

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 gonna 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 gonna do first I want you to start your day with apple cider vinegar and lemon water okay you can put a little bit stevia if and you know if you need to what this is going to do is this upregulate something known as AMPK okay a and P 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 so 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 now if you're a female I highly recommend that you workout in a fasted state in the morning men should do this too but let me explain why it's even more important for women women have what is called a higher intro Maya cellular triglyceride content women have fat in their muscle fibers more so than men do which means that these fats are readily available to be used as fuel a little bit easier than it is in the case of men so you can actually get more out of a workout in a fasted state than a male could grant it I think both sexes should absolutely be doing it but for women it's extra important so let's go ahead and let's let's go ahead and dive right into this here hey but for I want to make sure you hit that red subscribe button and then please hit that Bell icon that way you can turn on notifications no one ever live I never want you to miss a beat I really want to be a part of this channel 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 an 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 favor in this case so here's what I recommend one whole cage-free pasture-raised egg plus two yolks and I talked about this for men two very very important women you're gonna get the biotin from the yolk good for your hair good for your skin good for your nails good for everything you want with keto okay but you're also getting the anti inflammatory effect because you're not gonna have a whole lot of the egg white which is inflammatory I talked about them all my video so I apologize if you've seen my videos before and I sound like a broken record but the whole egg is inflammatory the yolks are actually less inflammatory I want you to cook it with ghee yeah so ghee you don't want to cook it a really high heat so ghee is clarified butter you take butter and it's like clarified down to it's just the butter fat without the dairy component that way we're getting the butyric acid so the butyrate effect that's a short chain fatty acid that feeds the lining of our gut very very good for women and then I recommend putting an ounce or two of smoked salmon on your eggs so you're starting your day with a good amount of sodium which you need on keto and I'll save that for another video but you're also getting a good amount of omega-3 so start your day omega-3s and omega-6s are always in a balance and a fight with each other we need to constantly combat that with good omega-3s and the eggs no matter how we get around it we're gonna have a high amount of omega sixes so i balanced that by having some smoked salmon then with women and men actually coffee with a couple tablespoons of coconut cream get one of those cans of coconut milk and then you use two tablespoons of that after spend in the fridge and mix that into your coffee it tastes like half and half without the inflammatory effects of the dairy and then you're getting obviously the lauric acid and all the benefits digestive Lee from the coconut but you're also getting the phosphodiester eyes inhibition of coffee which this is fancy way of saying it blocks fat accumulation and allows fat now 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 see we just actually guinness the iodine very important for a female thyroid females are a lot more likely to suffer from hypothyroidism when your metabolism slows down because of your thyroid so then we add the Brazil nuts to get ourselves a some fats but be some selenium which helps the liver convert inactive thyroid hormone into active thyroid hormone very good for your metabolism okay then at least a couple hours later so this is that say maybe 7:00 a.m. ish 8:00 a.m. ish and then you're having this around 10:00 or 11:00 and then here maybe have like one o'clock something like that within that ballpark this is your lunch option okay and I'll give 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 gonna kill you okay so normally you want to have good quality stuff at home I do highly recommend that you check out butcher box if you haven't already butcher box is a way for you to get grass-fed grass-finished meat really inexpensively delivered to your doorstep so I use them all the time my house like lives exclusively on it so it's really awesome saves you a trip to the grocery store so you just order what kind of meat you want they deliver it right to your doorstep and it's cheaper than the grocery store and it's gonna get you the high omega-3 meat honestly you're not gonna find it most of your grocery store so I went ahead I put a link in the description because I know a lot of you are probably wondering where you can get that so down below after you watch this video check them out and that way you can get started on this meal plan okay then I say put like a quarter to a half of an organic avocado okay that way we're getting the oleic acid in the vitamin e balancing out our fatty acid profile I recommend using like some kite hill cream cheese this is like not traditional cream cheese non-dairy it's gonna be almond based I'm just trying to reduce the dairy footprint women are very sensitive from an estrogen standpoint to the hormones in dairy so please try to keep it minimal because in this particular meal I recommend having some caprese which is going to be some basil gonna be a little bit of vinegar gonna be of course your cucumber it's gonna be a little bit of tomato and a little bit of mozzarella coming from Buffalo buffalo mozzarella is just better quality if you just have to do regular mozzarella that's fine this is just a sample right just giving you an idea if you can eat like this daily you'd be golden but I know this isn't ideal and gonna be perfect for everybody okay an alternative would be a Cobb salad but instead of using romaine lettuce I want you to use baby kale or spring mix easier to digest okay and I want you to use white meat chicken no dark meat chicken no thigh okay the fatty acid profile of the dark meat is gonna work against you right now okay very hormonal very estrogenic not what we want right now then non-dairy ranch or if you have to go with the dairy ranch and get the packets that don't have any MSG mix it up with some yogurt or some sour cream and make your own because most of the dairy ranch items that you find in the refrigerated section or grocery store are loaded with just low quality dairy and a bunch of other preservatives not worth it okay one hard-boiled egg and then use regular bacon don't have to worry about turkey bacon we want the fats here so use some regular bacon just get organic good quality stuff okay in fact butcher box that you can get the the beef from they also have a really good quality really good quality bacon as well okay so you finished lunch now what okay what's different for a female well between lunch and dinner is really where you are gonna burn a lot of fat this is a really powerful time for you okay here I drew a little chart here and it doesn't make any sense until I explain it okay so here we have a meal right we eat a meal and this black line represents insulin our insulin levels go up and then after we're done digesting a couple hours later into the levels start to come back down again and then we eat and they come back up every time we eat insulin goes up okay now what happens is in between our meals when insulin levels have gone up we start to see a decrease in glucagon this red line is something called glucagon as insulin comes down glucagon comes up well it just so happens that right here draw a little part there that's where fat burning occurs so fat burning occurs in between our meals and if we eat even so much as a peanut this line this insulin line comes back and that glucagon lyon comes back down as soon as we eat something so fat-burning is the sweet spot in between meals right here so we got it don't snack on anything between this time we have a strategic snack here but I want you to go a longer period of time between lunch and dinner like five hours okay go from like 1:00 p.m. to 6:00 p.m. and don't eat and if you absolutely have to eat consume a drink or something that gives you an insulin spike that's very minimal so we're talking one of my favorites water a little bit of ginger juice apple cider vinegar some lemon juice and some stevia very powerful appetite suppressing effects that have a minimal effect on insulin so you should still get that sweet spot right there now let's move into dinner now I know you're gonna see fish here and some of you might be thinking I don't like fish okay I've 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 a 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 we can do its job so that's why I'm like okay perfect time to make some delicious kind of meal here take some zucchini noodles or spaghetti squash and make some noodles out of it and then take half coconut oil okay maybe like maybe one tablespoon coconut oil and 1 tbsp ghee and mix it together melt it down mix it together that way you get the fatty acid profile on the lauric acid digests the benefits of coconut oil but you get the short chain fatty acid digestive benefit and anti-inflammatory lipopolysaccharide blocking effect of ghee really awesome i mean i'm nerding out here but trust me that's a really really bad combo in a good way bad bad right so what we want to do there is make like a scampi sauce add a little bit of garlic you don't want to have garlic at the beginning of the day because it is a - map food okay so fruit - oligosaccharide so basically can make you bloat but it is a prebiotic so if we have it at the end of the day if you do get a little loading it's not the end of the world it's at the end of the day but at least you're getting a prebiotic effect growing good bacteria which is going to help you out digesting all these fats right so make that make it so you're basically make it a scampi right you're making a nice seafood scampi over some zucchini noodles or the garlic butter sauce and then have some cruciferous vegetable so Christopher's gonna be bok choy broccoli cauliflower kale steamed them enjoy him okay fYI two if you do like scallops butcher box also has scallops so you can check them out down in the description or just get them at the store okay and in supplements I'm not gonna do a whole section on supplements coz Wow when it comes down the female body is complex and there's a it's like a matrix of so many different supplements that you could take but I think that the basics are here I feel like you should have some P protein on hand P protein powder potentially use it as a post-workout or potentially substitute breakfast with it if you're in a pinch okay don't use whey protein unless you can really keep it clean and honestly I just recommend P protein vitamin d3 K to blend okay you should probably be taking a couple thousand I use two thousand i users so you need to consult with a you know an expert on that in terms of what's gonna work for you but vitamin d3 and k2 work synergistically to allow calcium to get out of the arteries and into the bone but therefore d3 is an active hormone in our body that actually helps the migration of brown fat to white or white fat to brown fat excuse me but also helps out just body fat in a lot of different ways it's a hormone not just a vitamin then I want you to take dim check out just a couple hundred milligrams three hundred milligrams of D Ndola methane very high in cruciferous vegetables we can get it in a supplement form it's going to help the liver metabolize one seven hydroxy estrogens so it's gonna make it so estrogens aren't quite so out of balance and then lastly for females very important to get some curcumin anti-inflammatory effects of turmeric curcumin especially if you are pre menopause okay because then you're going to be dealing with cramps and all that fun stuff right that I don't even have the slightest idea of how painful that might be but I have a wife so I get it this can help you a lot okay cyclooxygenase enzyme to inhibition so it basically makes it so inflammation goes down so you have less pain from that so I know this is just a very basic outline and please please forgive me that it's not like as robust as it could be but I wanted to make this simple so you could just get started with an ideal female keto weight-loss plan it's it's simple so as always please keep it locked in on my channel hit that subscribe button and I'll see you in the next video

Channel: Thomas DeLauer

Views: 747,360

Keywords: keto for women, keto for women over 40, keto for women weight loss, can women do keto, keto and pregnancy, keto diet for females, keto meal plan for women, keto meal plan for females, what i eat in a day keto, full meal plan to lose weight, keto and thyroid health, thomas delauer, keto, intermittent fasting, weight loss, fat loss, low carb, keto meal plan, ketogenic meal plan, dr. oz, low carb diet, keto diet dr berg, keto meal plan thomas delauer

Id: ijIrbrlbZOU

Length: 13min 36sec (816 seconds)

Published: Sat Oct 05 2019