How to do Mediterranean Keto: The Complete Guide

Get Grass-Finished Meat Delivered to Your Doorstep with Butcher Box: butcherbox.pxf.io/c/1434763/1...
My Mediterranean Keto Book is already #1 Keto Book on Amazon! Bit.ly/YTMediKeto
If You're Already a Butcher Box Member, You can get special deals HERE: bchrbox.co/tdlmember
Please hit that red SUBSCRIBE button!
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.
Please check out the new workout channel, Garage Built Life, here: / @tdlclips
Please Subscribe to my Email Newsletter Here: www.thomasdelauer.com/life-op...
Follow More of My Daily Life on Instagram: / thomasdelauer
How to do Mediterranean Keto: The Complete Guide- Thomas DeLauer
Questions that will be answered within this video:
- What is a mediterranean keto diet?
- What should you eat on a mediterranean keto diet?
- What should you avoid consuming on a medi keto diet?
- What supplements should you take on medi keto?
References
www.ncbi.nlm.nih.gov/pmc/arti...
www.cambridge.org/core/journa...
pubmed.ncbi.nlm.nih.gov/29317...
openheart.bmj.com/content/5/2...
www.nature.com/articles/1601472
pubmed.ncbi.nlm.nih.gov/18827...
pubmed.ncbi.nlm.nih.gov/15636...
www.ncbi.nlm.nih.gov/pmc/arti...
www.longdom.org/open-access/r...
pubmed.ncbi.nlm.nih.gov/31477...
www.monaldi-archives.org/inde...

[@cynthiapowelson2442]

I pre-ordered this book, can't wait for it to arrive

[@MrDarclaine]

Yeah me too! amazon uk just sent me a note telling me it’s delayed in the uk again again though til the 19th of April though :/ Not sure why.

[@ALxoxo1]

1. Don’t be overly careful/anxious over the kinds of foods you eat. Pay attention, but don’t get obsessed. 2. Eat 50% of your dietary fat intake as monounsaturated fats (20-30% as olive oil.) 3. Eat lean meats, especially if the meat isn’t quality grass fed, grass finished. 4. Build your diet on non-starchy vegetables like asparagus, red pepper, tomato, fennel, okra, artichoke. 5. Eat seafood three times per week only as long as you are lessening the bad fats. 6. Ditch seed oils (exception: sesame oil is okay.) 7. Change your salads up. Choose diverse colours and unique greens. Eat a better salad dressing (4-5 tbsp ACV mixed with a smaller amount of olive oil.) 8. Embrace quality cheeses (old, sheep/goat.) 9. Use Mediterranean herbs and spices: sage, oregano, rosemary, thyme. 10. Eat quality chocolate. Try making your own.

[@judylacroix1863]

I pre-ordered the book. I learned the hard way (gall bladder inflammation) that I was not eating enough fiber on my Keto plan. 5 oz of lettuce is only 5 net gms of carbs. Greeks salads are aw some. Dandelion greens are in season too. So happy I can better balance my diet. We have goat/sheep feta. Love the seafood too.

[@charlenekelley7268]

Thomas,. Thank you again for another video that is so helpful in my keto journal. I've been an RN for 40 years and really appreciate your sound nutritional knowledge. And you are so pleasant to listen to + the swift delivery keeps me paying attention. God bless you!

[@mrtau8880]

Thank you Thomas for all your work it keeps me motivated and I imagine that a lot of people feel the same way, keep up the good work man.

[@jenniehayes2593]

A huge thank you Thomas for educating me daily about keto, two months in and I have NEVER felt better!!! Can’t wait for the cookbook I preordered to arrive.

[@user-kk1ur4jv8y]

bravo thomas.one of the best videos you have made,ever!I am Greek,presently living in Cyprus,and all the data you use are very accurate.Remember, we have an Aegean island called Ikaria,where one of the world"'s centennial population groups lives.People reaching over 100 years and in fine health as well.And they eat what you described!Especially meats,we eat a lot of goat and lamb meat,poultry and rabbit,organ meats as well.Vegetables,lots of them,olive oil,we also cook in it,in fact we cook only in it,apart from those that practice your harmful ways and eat junk,cooking in seed oils etc.Lots of olives,during this time of year we also fast for Easter and olives are top of the list.And,of course cheese!In every shape,form,smell and taste you can imagine!Especially,goat cheese or goat/cow milk combination cheeses are our forte!Average household of four can consume up to two kg of feta per week,almost with every meal!I don''t have your book,but if it is based upon these principles,it will surely be a best seller.This is serious stuff,people,it is real food that nourishes,heals and gives pleasure!When humans go back to this kind of food instead of factory made one,then we are going to be real humans again,on all aspects,physiologicaly and phsychologically.Thank you!

[@GODSPEAKS898]

Thank you so much Thomas for always sharing your valuable information. I already pre-ordered your book Thomas and I’m looking forward to using it on my journey to getting healthy and losing weight. 👏🏾👏🏾❤️❤️❤️

[@bi0lizard1]

Been following a ‘standard’ American keto diet. My weight is good. But I was just diagnosed with Coronary Artery Disease! Going to switch my diet to follow Mediterranean Diet with a Keto slant. I am planning on limiting meats much more! Will be getting more of my protein from Legumes now as opposed to meats. Meats and dairy will now be limited. I was pretty much eating dairy and meat in large quantities. Obviously with my developing heart disease that was not a great choices. Making some changes, hope it’s not too late for me.

[@strawberrygirl8572]

Hope you are doing better by now. Have you been able to see improvement in your health over the past year?

[@bi0lizard1]

Last lab work looked better since getting OFF keto. Been eating oatmeal and legumes. Eating steel cut oats with blueberries for breakfast today. I try and limit unhealthy forms of carbs. But never am technically ‘in keto’ anymore. But weight is still down, cholesterol is WAY better than when I was on keto.

[@missmadelinesadventures3278]

Im so happy I found you Thomas💛 with your scientifique approach to weight loss. I can finally understand how my system works and what I need to eat. Down 40lbs cycling daily for over an hour. Ty:)

[@carolynredinger439]

Thank you for being awesome, Thomas. You publish on the topics I care about and you deliver outstanding information. You are a lovely person and a great guide. ❤

[@ruthmiyahara9490]

been on keto 3 weeks. Did everything wrong 1st week mostly dairy, second week too much fat, third week discovered bulletproof coffee then didn’t eat enough. This week coming around. BUT!, through it all I lost weight not much, but it was a steady loss of about 1 lb a week. Wish it was faster but I’ve been 50 lb overweight for decades so I’ll take it. I’m totally inundated with info from your videos but it starts to come together after a few weeks. Thank you!

[@marcysmith2851]

So thankful for your tips on Mediterranean keto! I didn’t want to drop keto altogether, but for some reason my blood work showed higher triglycerides than my doctor liked. I’m Canadian so it’s hard to know if his version of higher is to be trusted. Do you know what I mean? He wanted me to see his dietitian. No thanks. I’d rather refer to my KZbin people I follow! And that certainly includes you, Thomas! I’m 76 years old and have been doing keto since July 2017. I’m excited to try Mediterranean keto!

[@vivivlazaki7484]

I'm a Greek living in Greece and I was just checking out your channel to make sure I'm doing ok, because everyone is going on about eating lots of red meats and fats. Now I only eat chicken and fish (ex vegetarian) so I wasn't going to include all these red meats i see all over keto plans in my diet no way!!! So happy to see i'm doing exactly what you are recommending! Most fats coming from olive oil and avocados and lean protein, lots of fish and green salads including few tomatoes and peppers and all sorts of herbs. Thanks for the encouragement and motivation!

[@lwh5178]

Can’t wait for the new book! I pre-ordered it, thank you🙏

[@SeyaDiakite7]

thanks for your great services tom. I appreciate your existence

[@IonTrone]

great video, good pace, useful information without BS!

[@amandabrown1045]

I just ordered your book. This video has great content and coverage- I really appreciate it. I have physical and mental issues: the science says this is the diet for me! Thank you - I’m excited!😊 Also, I have a little constructive criticism: when you explain stuff, how about slowing down just a little bit - I tried adjusting the speed, but that was a big fail. ❤❤❤ Thank you 🙏 again for the videos and the book!

[@martharodriguez-bo2up]

I just pre -ordered the book and I’m excited❤️

[@kendrabeavis]

I pre ordered the day I saw your first mention of this. Can't wait to get it into my hands

[@niecolejohnson3290]

Just pre-ordered and can’t wait to read it. I have learned so much from Thomas DeLauer. His approach and scientific research helps to make informed decisions easier regarding the entire keto lifestyle.

[@debbiekotch6006]

Again, love Butcher Box! I change it up every month. I think I tried everything. Great Scallops. I feel like I'm on the right path when I eat now. Thank you!

[@hughmann1927]

Marinate your anchovies in ACV and olive oil (fresh) with herbs for your salad! :) (Not too salty, softer, tastes good)

[@troparex66]

Pre order this book I’m so excited!!

[@jamestracy1552]

Awesome videos. Thank you

[@SeyaDiakite7]

you are very very inspirational to my health so im pre-ordering it now

[@Thelonetigerwolf]

Literally a life saver

[@jenkayla2492]

This is the keto diet that im going to try. My triglycerides are 400!! Im a 51 post menopausal obese woman. Im going to fast 18-20 hours a day and eat only 2 meals a day. Im disabled and I need help!!! Stay tuned...

[@dntwachmewachtv4644]

Thanks for this! I hit a plateau so I think this will help!!

[@tlavery59]

Thank you for all of your great and very helpful videos. The principles are very well thought out and would you still recommend your book from this video or have you made some enhancements over the past 3 years. Thank you again for all the info you supply.

[@Izzy-tu9oq]

I appreciate you!

[@moderndaysurvivor91]

You’re looking good man ! I know you have alot on your plate at present.

[@kostis314]

To help you get over this: Crete grows its own avocados (and they are great)

[@vivivlazaki7484]

I buy them by the bucketloads (i live on Crete too). Best food in the world!

[@yvonnemcgee2599]

I like the way you look at both diet and how good they are I lost 150 ponds on both diet together that was

[@IAMElsLife]

Thank you.💛

[@stacierichardson4475]

Thank you👍😁

[@hughmann1927]

Been eating spinach, tomato, onion (red and white, moderate carb) with salt & pepper cooked in a glass dish (150°c, 30 mins) and stirring in a can of tuna at the end which is good

[@lindagiangreco1976]

Finally! I'm thrilled to hear this version of Keto. It's a stretch for me to always eat "American Keto" as we know it. If one looks at mediterranean keto its pretty simplified cooking wise too; simple meals that touch all the bases and fewer recipes. I love to cook (I'm Italian) so I'm always playing in the kitchen but for those that arent as adept or have the time this is going to be great. BTW I'm in @drmindyplez 's (IF)Rest Acadmeny and doing her 511 protocol for post-menopausal women for hormone balancing/muscle building. She speaks so highly of you! Bravo Thomas. Congratulations on your book (ordered it)!

[@misaamane476]

Every single day I try to be and eat as healthy as I possibly can. beef or chicken breast, salmon or tuna, eggs, cheese, Greek yogurt, chia/flaxseed, hemp hearts, black coffee, matcha green tea, apple cider vinegar, MCT oil, olive oil, avocado oil, etc.

[@smileyraw]

I just ordered this book for my mum, didn't know it was you!

[@Random_dude884]

Love this video! My husband and I have been loving keto! We've naturally been eating more of a Mediterranean keto diet, having amazing results. Love hearing bell peppers are OK! Red bell peppers have 3 times the vitamin c as an orange!

[@Dorian-lt5jb]

We love you Thomas, you're content is truly awesome and I mean that! I adobe by thine commandments 🖖😍😍😍

[@MicheleMeekelay]

Great stuff as always! But just to nitpick, pecorino is from sheep (pecora=sheep) Cheers!

[@doctorsrealtor]

Thank you very much for your great videos. Wanted to ask you if I should start cooking with beef Tallow or stick to the 100% grass fed Ghee? Also, is it ok under Keto to eat sunflower and pumpkin seeds daily? Thanks again

[@markdavies3032]

Great video thank you (by the way Pecorino is a sheep’s milk not a goat cheese. Pecora is Italian for sheep)

[@philpecoraro5458]

My name means shepherd in Italian 😊

[@CamilleBarrios]

oh my god, thank you, thank you, thank you. I have just started a low-carb diet (one month ago) for health reasons, and have really been struggling with the amount of protein all these american keto diets have, plus my body does not want fat red meat or bacon, I've been mostly pescatarian (non dairy, with fish and eggs) for a while... this for me makes sense, my body feels relaxed when seeing the ingredients and I can allow some more meat into my life (chicken, fish, seafood) without feeling the heavyness. Having said that... I live in Italy... ;) so it does make a lot of sense for me, I love vegetables/fruits and have lots of fresh seasonal ones every day. The only down side...not being able to have pizza, focaccia, pasta... no gluten for my thyroid, it is hard! :D. anyways getting the book. thx!

[@TheBlueCollarConservative]

We ordered two books. One for us and one for our friends who want to do keto. The wife is from Spain and he is of Italian heritage. This will be a surprise for them.

[@TheWrathRE]

Can't wait to check out the new vid!

[@kevinjolin6313]

Camelia Oil is great too

[@nancyhickman9789]

I lasted through the entire video!

[@EvaMariposa]

Thomas! I'm Curious about your opinion on organic hemp oil. Would appreciate if you could touch on that oil at some point plz. Thanks!

[@ThomasDeLauerOfficial]

Great suggestion. Thanks!

[@marybessell5018]

Awesome looking forward to this

[@rakelmacc5325]

I use white wine vinegar or a squeeze of lemon

[@marielarcos8736]

I love this. I'm going to try this. I have an estrogen body type and I get to much estrogen on a normal ketone my periods come to often. I already been eayingbmpre veggies even though they have more carbs. I like the lean meat over the fatty anyways. I am tryibg to add more fish too. I am hoping I will have better results especially with my ovulation cycle

[@KayKelley]

Watching this as I tuck into my sirloin steak and broccoli.

[@Flowmada]

Do I know you? lol. Regardless, awesome channel to watch. Cheers!

[@dntwachmewachtv4644]

😂😂😂

[@leopardrockssherrylemeille1192]

Wish I could move there. Live that life. One day ! But I love to eat this way !

[@04paok]

Hey mate, was wondering does your book contain enough good recipes for breakfast lunch and dinner for the whole week? If so, I’m from Australia, so I should be able to find almost all your ingredients as well? I am 48 yes old with a number of health issues including 30 Kilos above what I should be, so I really need to take action now! Thank you

[@marthadoornink6182]

What about wine? Great video, but how much fat vs carb vs protein - what are the macro goals we are trying to hit here?

[@kimdavis7812]

Great video Thomas ... can I bypass the chocolate & go straight to raw cacao & add that to my shakes? My Mediterranean shakes that is..🤣👍

[@navedian739]

😇 Thanks my Hero Mediterean sounds cool

[@desireeolsman3008]

Hi, I hope to receive the book this Tuesday. Could we start a sort of challenge and compare notes in this community? That would be fun!

[@commuter202]

Hi Thomas, cool information.... is it ok to replace chocolate with cocoa power? is it a less fat? thanks

[@dotren1tx933]

Can't wait :)

[@lukas2515]

The chocolate you should check out is zaini 100%. Absolutely awesome with as little as 5,5 grams of carbs with just 0,3 grams of sugar (!)

[@sureshbhagwandin9143]

Thomas you are my Friend, i Love you, my Brother

[@lesa100lbwtlossjrny]

I hope you have been feeling ok I've noticed the chapped cracked lips last few videos and this one your eyes look sunken in and tired I pray all is well

[@lindseysmith2299]

I was thinking the same. He still looks great!, but he does look a little under the weather.

[@stanthebamafan]

Please make a video about heavy weight training and HIIT on keto. I want to start doing sprint type workouts but I don’t see myself having the energy to push it without carbs.

[@zinekaizerzen-pokemonunite1390]

Eat fruits

[@annaboivin9209]

Where do mushrooms fit into all of this? Are cashews ok? I make a dish which is a few types of mushroom and then stir in some cashews blended with water to make a creamy sauce.

[@9shazad]

Big fan off your videos any chance you can tell us your workouts please !!!

[@Joel_SC]

Lily's chocolate or bake believe good keto options?

[@brianclayton1875]

I love seafood and could eat it every day :)

[@tlavery59]

Hello Thomas, The guidelines stated in this video are terrific, but have you made any significant changes to this formula?

[@gennaroscotti3289]

Hi Thomas, Why are there nutritionists saying to stop taking spirulina? They say it basically stops the bodies ability's to absorb vitamin b and its said that new neurotoxins have been found in spirulina? Can you help clear this up, being that you have always stated that spirulina is healthy?

[@lonewolf434]

Hi Thomas. I’ve been doing Mediterranean keto thanks to you. I have a question. I’m board of some of the flavours so I marinated my fish with Indian spices such as turmeric, chilli power, curry powder etc. Is this okay?

[@Flowmada]

Commandment #1. Don't be so obsessed over specific stuff. Is it fish? Then it's medit enough. Commandment #2... Monounsaturated. That's fish too. #3... Lean meats. Fish is the leanest "meat" out there. You basically got all 3 covered with just fish. Don't worry about Indian vs Medit spices. They're just spices brother

[@zenahel-rafih4077]

Mmmm Indian spices Rock!!!

[@ubuntuevirgola93]

0:09 I live near Cefalù!

[@LoveGixx]

.. do you have a complete guide to OMAD and or EOD (every other day) OMAD?.. how do i get in all my vitamins and minerals without over eating and feeling bloated?.. i dont get hungry any more.. i eat once a day.. a little over 24 hours of fasting.. was only eating Monday, Wednesday and Fridays fasting over weekend..

[@janetgarland627]

Thomas could you touch on parsley, please. 🤔

[@SharonH56]

Started this diet today and struggled a bit. First, my freezer is loaded with high fat foods. I just got off Carnivore and don,t care for just meat and don’t lose weight. I have rib eyes, bacon, mackerel sardines and I tried to stick to 55 grams of fat but could not do it. I did 1200 calories, ate eggs and chicken in a salad but it seems like my food took up all my fat macros and I couldn’t use butter on my asparagus. Not sure what I am doing wrong. My fat was 61 grams. Love your cookbook, can’t wait to start using some of the recipes.

[@contrarian717]

I do 200g macadamia nutbutter a day. For 3 years now. Mostly consist of mono fats. Unhealthy?

[@nancyappleby274]

Are those shirts on your website too? I want one

[@nathanpen1031]

What's the difference between green olives and black olives?

[@dennisb7930]

I want the keto cook book but I don’t see a link?

[@nicholasp.9241]

Thomas where do you get your shirts?

[@russdeloit2277]

I have just started the keto diet and it sounded simple to me I'm finding it a little more difficult. Are Atkins diet frozen meals or even another frozen meal brand conducive to the Keto diet?

[@AuraofBeauty]

Atkins is usually full of really garbage ingredients. RealFoods isn't the absolute best/cleanest, but it's keto friendly and SIGNIFICANTLY better. It's also easy to find at Walmart, Costco, Kroger stores, etc

[@denisemckeever684]

What if your allergic to all shellfish and crustaceans? How do I get all the nutrients in?

[@jolenemarie5708]

I'm in keto, well 8 days in, can I work out with the runs? ( tmi sorry, only like once a day not alot)

[@laqueecev5300]

Where can I get that shirt you have on as well??

[@moosha6074]

What should my macros be on Mediterranean Keto? I did regular Keto for 30 days and want to transition.

[@sallycarpenter9247]

Can you do Keto while breastfeeding? If so, do you know how it affects the milk content?

[@HelpdeskInParadise]

I would like to see someone do a video about Keto and Hashimoto’s. A lot of the things people recommend for thyroid support, like iodine and cruciferous vegetables, seem to be contraindicated for Hashimoto’s. It’s very confusing.

[@amethystfeathers7324]

........me too, still waiting 😂

[@jeannieboynton1936]

What about red wine vinegar?

[@Sabrina-gw9bt]

This still a good Keto diet to follow?

[@giorgioborelli4497]

Thomas !! Just congratulation!!!. I Watch you from Italy everday. Every video its a concentrate of nutrion science and feet on floor Healthy foods collections from all around the world. Direct speech , for every Person . Amazing. Aniway tried to contact you by email and no response till now from days. I have a nice business idea id like to develop with you.

[@dsa2591]

I really hate goat and feta cheese. I don't like any strong cheeses. I do like parmesan, but you can't use that on everything. I'm going to stick to my cheddars and such mostly, because otherwise, I won't eat cheese. Also, hate white meat chicken. I do like white meat pork, but chicken has to be dark meat. I think I'm going to do more seafood than white meats, because I love seafood. Can you speak on bread, and how much and what kind fit into the medi-keto diet? Are we back to no grains?

[@leopardrockssherrylemeille1192]

Now THIS IS HOW I WANNA EAT!

[@Jj.1897]

Thomas....I love you bro but I gotta call you out. Its ra-DEEK-eeo, not a radeeshio 😂 roll that r too

[@texasowl5356]

Supposedly he is Italian lol

[@Iandude1000]

Am i able to use the discount on butcherbox since i buy from the canadian site, if not can u help me get a code, tyvm bro.

[@lindacgrace2973]

Any suggested substitutes for someone with fairly severe seafood allergies?

[@gomoandrews9403]

Juicing vegetables (slow masticating cold press juicer) practically eliminated my food allergies. I’m presuming the nourishment at the cellular level, provided by the freshly juiced food, changed everything for me.

[@gerritgovaerts8443]

I see no harm in durum wheat pasta which has a low glycemic index , no GMO , no pesticides etc... . Don't wanna give up on delicious pasta dishes just for the sake of keto .

[@SimiAcheronsDemon]

No mollusks for me cause due to a food sensitivity to mollusks. Also my body reacts badly to nightshades like peppers and tomatoes

[@alisiahoinart318]

Thank you💜♥️💕💋❤️😬... 😘🤗😍