1. Cashews - Macadamia nuts 2. Turkey bacon - regular bacon 3. Rice cakes - Almond flour tortillas 4. Rotisserie chicken - Cold cuts Butcher Box commercial 5. Margarine - Butter, Ghee 6. Starbucks egg bites - deli meat 7. Restaurant salad - streamed veggies 8. Farm raised salmon - sardines, scallops 9. Fast food cheese - Deal with it You're welcome

I might just not eat ever again. This sounds much safer 😂

It's funny to think of what I considered "healthy diet" food when I was younger. Now when I see the ingredients in the same foods it feels like I'm eating somebody's science experiment.

Thomas youre my favorite fitness and health guy on KZfaq. Because you give great health and diet advice, your content is informative and well rounded. I appreciate the quality !

For restaurant salads, if you want to keep the calories down, use these old tricks. Dressing on the side and dip the tines of your fork. Also, if you have someone with a purse, you can ask them to consistently carry your favorite spice mix. I use crunchy rubs, and they sprinkle well on salads and you can even go dry salad without dressing (with some wet items like tomatoes, cucumbers, etc). Leave off the croutons or grab a couple and crumble them in the palms of your hand and it adds min carbs but crunch.

Informative, directly to the point, and not full of technical jargon. Thomas you're really hitting your stride with this type of video. Well done.

Hey Thomas!! Very information, full of nutritional technical jargon. This content and types of video are brilliant and very nuanced

Loved this video! It was so interesting and very helpful to also hear what you eat instead.

Great info. It feels good to have already implemented these changes before watching the video. Shows my fooducation is improving.

Thank you! Excellent information, as usual!

It was so useful and i agree with you in most of these 9 food, especially at margarine 👍🏽🙏🌹

Thomas, thanks for all the education you are sharing! You helped me to learn lots of relevant information about my body. I have a question on rice cakes. Previously, you recommended it as a potential quick glucose product with post-workout protein intake (in the end of the fasting window). Do you still use it in such setup or you switched to other starches? Another question, if i have a prolonged fast (32-48 h) and do a resistance training in the end of the fast - should i break the fast with just protein or protein+glucose+fructose+salt protocol still applies? I am asking this as carbs are not recommended to be used as a initial food after prolonged fast.

Super useful information. I was on keto for two and a half years and as a traveling consultant would often get the Starbucks egg whites in the morning, never even thought that would have high carb content.

Yeah I took a nutrition course in college and had to learn about my digestive system and document all the food I ate. It was a trip! I learned so much. I understand where you're coming from and apps like Yuka help out alot too at the store.

Thanks Thomas! I learned a lot from this video.

Loving your new videos, straight and to the point!

The pizza and ice cream diet is awesome.

I hope you make this a series! 😊

Thanks Matt! For always keeping your mind open

You have an incredible delivery in your videos Thomas. Your channel is enjoying to watch

thanks for these videos - never knew that about cashews and I was eating a handful a day for about a month literally and I got rashes on my hands and fingers - then I ran out of the nuts the rashes went away - also just discovered siete chips and they are my go to when I need an occasional snack! Love them

Rotisserie chicken is processed with dextrose, HFCS, or sugar. Especially from Costco.

Great information!!!

Love your videos! You’re so informative and make me laugh at the same time! I really appreciate all your time you put in! So what cheese will you eat?

Fascinating didn’t know about cashews

The list is below However, His reasoning behind the list is the key message in this video and not necessarily the list itself. His justification is where the learning points are, given the different food types across the globe. Why is more important than what. Here is the list 1) Cashews - he is doing Macadamia & Pecans instead 2) Turkey Bacon - Regular bacon not too processed 3) Rice Cakes- Siete tortillas instead 4) Rotisserie chicken- Cold cuts like poultry breasts 5) Margarine- Butter or Ghee 6) Starbucks egg bites - 7) Restaurant salad - Steamed veggies 8) Farm raised Salmon - Sardines, Mackerel 9) Fast food cheese - Burger Patty

It warmed my heart so much to hear your life story.❤️

Very informative! Thank you

Thank you for the facts Thomas 🙏

It’s okay to eat salads in restaurants. I normally order a mixed greens salad, and sometimes with grilled chicken, and I usually ask for the dressing on the side. And, if the salad also came with cheese, I would ask to also place that on the side as well. This way, you can control how much to add in your salad, or decide to completely omit them.

Very good info!! Thanks!

Thank you so much for mentioning the Starbucks egg bites! I was torn about these for a while because they taste great but something told me there’s just some more hidden things in them that aren’t good. High carbs are definitely one of them. Thanks for this & all of your videos.

I can't really do regular bacon cause it's too salty and I swell up. Instead, I get a pork loin, and then slice it up as thin as I can. It's much better for me, and it's close enough to regular bacon in terms of taste and texture that I'm perfectly fine with replacing bacon with this instead. So, for those that can't do regular bacon, or want something to eat every day, definitely try this.

Awesome video Tom as always! I was unaware about cashews, I eat a serving almost daily 😅 (could be why I'm retaining so much water and itchy) I also enjoy Walnuts with dates as a dessert. I think I'll switch out cashews for macadamia nuts or pecans 👍🏼

Good advice 👍 I’m going through many nutrition expert’s videos and trying to get the best methods for eating a healthy diet

I like this format of your videos way better the fact that you talk about something that might not be the best option but then give supporting information, but most of all give recommendations for what a substitute could be. There’s such a lack of information on what we should turn to, rather than what we should stay away from living in fear of everything being bad, just creates confusion, and not that I myself want, or need to be told what to eat I feel like a lot of people benefit from having people’s input and that’s why they come to these videos for peoples opinions.

Let’s face it, it’s just hella fun being Thomas Delauer.

Strong work, Thomas. I appreciate this video, all of your videos. Thank you for breaking it all down. My husband said he had a doctor tell him “no cashews” before. Personally, since I must be under a rock, I had no idea and it explains why I itch when I eat them. I also have the same reaction to WALNUTS and I love those. Not sure why. Thanks for this.

Thomas, I just recently started watching your channel. Thank you for the content.

100% Loved this!

Pretty obvious and has been discussed on this channel before but worth reiterating…I avoid deep fried foods (in restaurants) like the plague. Almost always causes noticeable inflammation in my body. I realize different people may have different tolerances but I believe most restaurant practices with regards to oil selection, usage, and maintenance / change out are extremely unhealthy. If you want deep fried foods occasionally do it at home 🙏🏽☺️

Cold cuts are not cheaper than the 4.99 rotisserie we get from costco

Another great Video,,,,, I was wondering what kind of Glucose monitor you use?and where one get get it,, Thanks a lot,,,,

so appreciate this. need to shake up my routine

Salmon is one of those things you're going to pay for. We used to go camping and when our kids were young, they could catch my limit without a license. We filled our freezer for the year and gave salmon away.

I love cashews! On day 10 of raw fruits and veggies and have been having cashews everyday and I've already lost 12 pounds! Completely cleaned out my system. I'm not giving up on cashews. I don't eat any of the other things mentioned anyway. But cashews don't give me any issues.

This video was fun and helpful!

Good stuff!

What about the sugar in cold cuts?

You make me feel SO good - I quit all these foods over the years myself! I was so fooled by Starbucks egg bites for so long...

I learn so much from you. Thank you

Great video!

My mother bought Turkey Bacon for years. I finally convinced her it's a garbage processed meat byproduct. It's probably not bad for you, but like Thomas said, it's a "franken product" that's trying to trick you into thinking it's healthier than real pork bacon.

I stopped eating at resturants and fast food places for about 3 years now, and its the best decision I ever made. I'm 47...I got into fitness 5 years ago. I feel the best I ever felt in my life physically. I love cooking which I hated before. I just don't eat bacon at all. I make my own egg bites, donuts, I do still buy store brought pies. I do all my grocery shopping at sprouts. You can get a whole pie with just 300 calories (no sugar added) for the whole thing. Wild caught salmon I get a frozen pack for like 29 bucks at Sprouts, but I'm not that big on Seaford except for scallops which I buy quite often. I buy nothing but lean cuts of chicken and ground beef...sometimes I get ground turkey and chicken as well...only grass feed and pasture raised....99% lean or 93%. Bison meat is the best but it's quite expensive... otherwise I would switch to bison meat. I cut out processed foods but I pretty much eat the same foods. I just get cleaner food sources and ingredients, and incorporate more balanced meals. I weigh my food and count calories and macros so I don't over eat. I use an app to calculate my BMI and then you type in the product of the ingredients for your meals or you can scan the UPC code and the nutrition is quite accurate to the label. The pain in the ass part is naming all of the ingredients...including bread and condiments. I urge people to give up fast food places and most resturants...for one their dirty and two they buy nothing but processed ingredients cause the cost is cheaper.

so far so good.. I don't really eat any of those except fast food cheese - when I'm doing OMAD keto sometimes an In N Out double double is an easy way to get "close enough" to what I'm after, and I've found that even eating it with the bun doesn't knock me out of ketosis overall for the day (side note, after some research and self experimentation due to discussions on bodybuilding forums I've tested eating up to 75g of carbs per day for a week straight and continued having quite measurable urine ketone levels).

Thank you! Agree and makes sense

I agree with every word.

I love that you mentioned Portuguese sausage 😊 but I wonder what kind of sausage are you thinking about. We have a variety of them 😂 love your channel ❤

Great video. I do so much research and alternatives are the best.

Excellent! Thomas, how do you feel about Mr.Tortilla's 3 carb wraps? I've found those pretty yummy, I want to make sure I'm making good decisions -- BIG THANKS!

I would like to see Thomas throw food at someone, it would probably be the most polite food fight ever 😅

Hehehe... I love you Thomas, but I'm one of THOSE people who orders a salad (usually when out to lunch), tells them to omit this and that... then will dump in a cut-up sweet potato I've smuggled in from my purse. For dinner out, I do request steamed veg ... but still often bring my sweet potato (my carb of choice... need that potassium & fiber... and not a nightshade).

I saw someone put out a stick of butter and a stick of margarine outside in the summer, close to each other. The flies ignored the margarine 100%, so if they won’t eat it, no one should! I didn’t understand why you’d substitute deli meat for the egg bites. I could understand if you said you’d make your own, or just have eggs and bacon. But just deli meat? No hate on deli meat. I love it! I love the regular egg bites. I’ve made my own, and they were pretty close. Starbucks got me hooked on adding gruyère cheese to some of my meals. It’s really good!

'Mystery cheese....' lol in my house this would be the stuff from the farmers market that they cut and wrapped for me and added a price label. I realised a while back that cashews were not doing me any favours - sleepless itchy nights, stomach discomfort - same with almonds. .... i find walnuts are my 'go to' snack nut. Love this style of video - his fast talking brain-dumping videos made my head spin. Love the science, but also love a quick bite of info my brain can handle

Great to see a video like this without fluff, good rationale, and not being pushy. Factual but still open to other things.

My diet has also similarly changed over the years. But I think the next uncharted territory to focus on is PFAS, pesticides and other chemicals that are in our foods. 👍

Good stuff Tom. I've either done or still do "sometimes" most of these. When I'm on travel I'll do egg bites and/or rotisserie I should know better. The ingredient list on egg bites is so long they have to put it in font size 4. We stopped doing margarine long ago and recently I've stopped doing farm raised salmon. Great reminders and education Tom

I've gotten away from deli cuts, but I will take a look a them again

Gonna motivate me with the cashews 😅 I have a pretty restrictive eating disorder so it’s hard to hear about cutting things out but I also don’t want to be eating poisonous food! I have like 10 cashews a day with my nut mixes, gonna try and switch them out! Thanks Thomas!

First of all, I wouldn’t even go near a Starbucks. Second, i only use a high quality EVOO and a lot of it. I even bring my own to a restaurant. Lastly, I don’t waste my money on bad things like gambling and etc. so yes I’m going to buy the absolute best quality wild salmon if that’s what I crave and want. My health comes before money.

Very good stuff

Love this :) very helpful Thomas I’m doing keto and learning to eat cleaner too

Ditched cashews many years ago after they gave me a gut ache I will never forget. I had to walk three and a half miles with it on a hot summer's day. That makes you remember that stop on a bench to eat them and the foul grumbles I was getting within five minutes!

I've been binge watching a lot of your videos. Great information. You mention in a few vids hyperglycemia, but what about us that are hypoglycemic? I feel hungry all-the-time. I try to have smaller meals and graze during the day, but it seems nothing keeps me satiated. As I turn 70 I am struggling with my weight and have been searching for a solution to this.

Hey out of topic, what's a good pre-workout to take that you would recommend?

Good one!

I worked at In-N-Out as a teenager. Menu has not changed and YES they DO use REAL cheese.

A video where you break down what you eat at fast food places and restaurants would be real helpful for me.

Love your videos

Fantastic video. Thx T-man is 🤙

I *distinctly* remember the margarine craze of the early 90's. Even back then as a kid it made absolutely no health sense to me.

Oysters are low cost?

Very helpful! Thank you, Thomas! Big takeaways, I am no longer eating cashews, egg bites, and cheese on my fast food patties. Thanks again!

So informative - You are worth your weight in gold - A total God send. Thank you 🙏👊

restaurant salads are probably the most common way to get food poisoning

Thanks Thomas ❤

Seriously you are the bomb ❤ thank you for being genuine xx

6:46 I used ghee everyday for over 2 years because I realized I had an intolerance to casein and was in the middle of switching my diet to keto, but eventually I had to switch back to butter because ghee is just so damn expensive... I now use grass-fed / pasture-raised butter, doesn't it give me the same short-chain fatty acids benefits than ghee? I thought they were a consequence of what the cows are eating and not the clarification process of ghee itself.

one food that can destroy a life is wedding cake

About the fast food cheese, I found an organic burger slice cheddar cheese here in Sweden. They're super tasty and has exactly nothing extra in them except for a small amount of milk and salt. Pretty pricey though.

Awesome advice

But...coldcuts have nitrates and other stuff.

Your right about nuts. I get itchy from all nuts

As usual this video was Great. What do you think about pistachio nuts?

Good video!

Mass-produced egg-bites, in general (Starbucks/grocery store made/meat & breakfast section), are loaded with chemicals and all kinds of other crap. So deceiving. Why do these companies have to mess up eggs, meat, and cheese like that? I remember being interested when Starbucks first introduced their egg-bites but once I read what was actually in them it was such a disappointment!

Wow. Definitely dropping the cashews.👍

I'd love to hear your top supplements now and things you've changed your mind on.

I used to pick out the cashews when eating nuts as they “were” my favorite and completely stopped this habit especially after watching this video. Thanks for providing such great videos to help educate us on making better food choices!

The only things on this last remotely difficult for me to stop are the cashews, rotisserie chicken, and salmon. Everything else is super easy.