Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

00:01 Focus on adjusting protein and carbs for insulin resistance. 01:20 High protein diet led to significant improvements in glycemic control and insulin resistance. 02:40 Protein and gut microbiome affect glucose management. 03:58 High protein diet led to positive impacts on diabetic markers. 05:16 High protein and high fat diets lead to more fat loss compared to high carb diets. 06:29 High protein diet suppresses hunger hormones and aids in calorie reduction. 07:56 Higher protein intake can maintain muscle protein synthesis even at a 40% calorie deficit. 09:24 High protein intake is crucial for maintaining muscle and increasing metabolism. Crafted by Merlin AI.

My diabetic husband dropped his hbA1c from 10.6% to 5.2% in 10 months earing high protein and low carb. All cravings went away and so did the diabetes.

Literally nobody on the internet gets more use out of the yellow body fat prop than Tom!

The no food diet seems to work best from what i hear

#meatheals beef & eggs. Done 💪🏽

One of my easy go to recipes for the Mediterranean diet is Baked Salmon with Lemon and Dill: - Ingredients: Salmon fillets, lemon juice, fresh dill, olive oil, salt, pepper. - Instructions: Preheat the oven to 375°F (190°C). Place the salmon fillets on a baking sheet. Drizzle with olive oil and lemon juice. Sprinkle with fresh dill, salt, and pepper. Bake for about 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. Serve with steamed vegetables or a grain of your choice.

So glad we get this info!

See? Dr. Atkins was right ALL along, but he got resistance ALL along the way! Now, no one REALLY gives him credit for his diet strategy. We pretend that this is all new information!

I have been on Keto Diet, but decided to swap High Fat to low, with low Carbs. My protein is now high and I am just over 69KG and consuming around 150 grams of protein a day with food and suppliments (fast and slow acting protein shakes). I do gym work and cycling while fasted. I eat one to two meals a day. I have my last meal at 4PM and won't eat a main meal until 10AM. I just did a 2 hour 10 minute Hilly cycle today,. I had not eaten before the ride, yet myperformance on the bike was really good without consuming any food or shakes until 2PM today. I did not notice any hunger.

Yo Thomas. Thx for all the great info, i have finally sorted out my diet and now i am big on workouts and all that stuff. I would love to get some info about recovery for every joint and muscle.

thanks for doing all the reading and passing on info succinctly

Awesome vid. Straight to the point and super informative. Love your channel Thomas. Thanks for all the great advice!!

relatively new to your channel. I take my nutrition and exercise pretty serious as climbing is an important aspect of my life. i find so much value in your videos, they have really added to my life, thanks! great family photo in the background btw

great video Thomas, appreciate all of your research

Good work Thomas, keeping the best info always. Tnx man

Good info! I will now be upping my protein.

I always enjoy your content. I take notes and quite often purchase products you recommend. Thank you.

Thomas. Bravo..Bravo.

I cant stop wanting potatoes & cornbread & biscuits with that bacon, butter & eggs.😮

Thank you so much Thomas! Right on time! I'm going with the protein macro of the body weight I want to be.

I am doing 66% protein 17% fat, 17% carbs with a 600 calorie deficit. I eat high fiber vegetables only, mostly asparagus. I never get hungry. High fiber carbs with low fat protein works for me.

Happy birthday man, hope you have a good one 🎈🎁 🎉

Love you channel Thomas but that made my head hurt. I’ll just stick to my 6 hour eating window as this is my recipe for success and sustainability! Thanks man

good summary thnx

The key takeaways from Thomas DeLauer's discussion on the optimal diet for losing belly fat and improving insulin resistance are: 1. **High-Protein Focus**: Increasing protein intake while maintaining a moderate reduction in carbohydrates can significantly improve glycemic control and insulin resistance, particularly in the context of a Mediterranean diet. 2. **Impact on Microbiome**: A high-protein diet not only helps with glucose management through direct effects on metabolism but also influences the gut microbiome in ways that support better glucose control. 3. **Enhanced Satiety and Reduced Calorie Intake**: Diets higher in protein enhance satiety more effectively than high-carbohydrate or high-fat diets, leading to lower overall calorie intake and aiding in weight loss. 4. **Maintenance of Muscle Mass**: High protein intake is crucial during calorie restriction as it helps maintain muscle protein synthesis, even in severe caloric deficits, supporting better overall body composition during weight loss. 5. **Metabolic Benefits**: High-protein diets increase the thermogenic effect of food, potentially boosting metabolism and further supporting weight management and metabolic health. 6. **Long-term Effectiveness**: The benefits of a high-protein diet are evident in both diabetic and non-diabetic individuals, suggesting its utility as a general dietary approach for improved health outcomes related to insulin resistance and obesity. 7. **Broader Health Implications**: The findings support the broader application of high-protein diets not just for those seeking to improve insulin sensitivity or lose weight, but for overall healthier metabolic functioning.

Hi Thomas! Thanks for the new video and all of the great content in general. I've been watching your channel for a long time and it is a great resource that has immensely helped myself and I'm certain so many others. I have a question that I have not been able to find an answer to anywhere. I did a combination of OMAD keto followed by extended fasts for months and it was very effective. However, I started to get sick after 5 months so then I switched to doing 7 days of OMAD keto followed by 2 days of OMAD 5-10% of my fat take on keto, making sure to get in lots of fruit and grains before going on my extended fasts. I found that I felt much better in general and in doing extended fasts this way. As I got closer to my goal weight I slowly transitioned from doing 7 days of OMAD keto followed by 2 days of OMAD 5-10% of my fat intake on keto to doing 6 days of OMAD keto followed by 3 days of OMAD 5-10% of my fat intake on keto, and continued this pattern until I am at where I am currently. Currently I am doing purely OMAD 5-10% of my fat intake on keto followed by extended fasts. Not including the days I have spent doing extended fasts/not eating, I have been eating 5-10% of my fat intake on keto while doing OMAD for over 30 days. My question is, would it be safe for me to start eating normally now or do I first need to take the next 4 weeks to be eating 5-10% of my fat intake on keto with no fasting involved? I'm wondering this because although I haven't been eating a keto diet for quite a while now, I know that fasting puts your body into ketosis. Thanks again for all of the great content.

This video articulates perfectly what I have learned to work best for me. ❤

This is great news for those of us who want to avoid bulking and cutting and just go for body recomposition.

ALLELUIA.. Finally someone that doesn’t talk about macros .. Iv been talking about gut micro biome for at least 3 years .. Next milestone .. awake about fasting 😊

Great video!

Tack!

This is huge: Higher protein intake can maintain muscle protein synthesis even at a 40% calorie deficit.

Keto just helps with my OCD and intrusive thoughts. Night and day difference compared to eating carbs. It feels freeing to not be in a state of constant worrying, anger etcetera.

what do you think short term versus long term? Should all of these kind of eating programs that achieve a goal just be a useful first step? Then you start working out what carbs you can 'tolerate' depending on your activity levels and how you feel? I had almost entirely a half of a broiled wild salmon last night, basted in butter and olive oil, with greens (broccoli and beans). I was defiantly stuffed full no snacking after dinner!! felt great. slept great.

I am happy to hear more and more good stuff about proteins. Love my scrambled eggs for my first meal, and a decent steak or fish with veggies for my second meal. Leave the nasty processed stuff, hydrogenated stuff, and weird chemicals out, and you are good!

Hello Thomas, my bulking diet is a deficit one and I am building faster than everyone around me. Other variables come to play like training volume and frequency and of course, a very good diet plan.

After -going- being keto for a long time and losing a lot of weight, I switched to high protein because I believed I was restricting it too much. Unfortunately, my weight and my blood sugar both went up (and it certainly wasn't all lean mass.) It goes back to insulin response. You need to keep insulin relatively low to lose weight. My conclusion is that I need to do a better job of dialing in protein without eating more protein than I need. As for carbs, they're not all bad. Some fibers are fine, especially in non-starchy vegetables.

Boom!! Great content!!

thomas is sucha sweetie. thank u dude, appreciate u

hello Thomas thank you for the video I wanted to ask you I have been fasting for 1 year omad for health reasons (very tiring reactive hypoglycemia) also problems with getting nervous when I eat late...etc. and from now on I would like to attack harder and start Keto Do you know if there are essential supplements to have to avoid health problems constipation hair loss? also we say that it takes 80% fat, 5% carbohydrates and ~20% protein but how to place your caloric maintenance? mine in nutrition called ^normal^ and approximately 2600/2800kcal kcal how much should i aim for keto eat my fill within the 6 hour window and that's it? THANK YOU SO MUCH for the rest I try to do a clean keto olive oil avocado nuts of all kinds although I of course add bacon and cheese and butter to make it more pleasant

Jah mon was thinking the same kinds of things. You Rock.

Awesome video 👏🏾👏🏾👏🏾

excellent video -high protein is the way to go !

Glad he cleared that up. Going to take a nap now

Thomas - do you have a probiotic brand to recommend? I’m confused as to which offers a good number of the probiotics & how they’re formed (refrigerated, etc) Help?

Little over a month on carnivore diet. Lost 10kg, stopped snoaring, no ibs, no bloating or gasses. Can eat one meal/day and still have good energy over all day. Best diet ever.. so far!

What about if you’re on a budget or low on time from fasting. Can 2 extra protein shakes a day make the difference or would the whey spike the insulin too much ?

I enjoyed the picture with the dogs in the background

Hi from pueblo Colorado hope everyone is doing well.

High Protein is cool indeed!

Huge difference between: Refined carbs vs complex carbs (+ fiber) Saturated fats vs polyunsaturated/monounsaturated fats Animal proteins vs Plant proteins Less of former, more of later works for me. Agree more protein helps satiety.

protein is the best. what's the best protein?

Can you do a video on fat loss for Type 1 diabetes specifically?

I don’t eat fish/meat …..very little dairy also….is sprouted tofu and sprouted lentils good….i sprout my own/also cove radish broccoli and alfalfa blend

What does low carb mean? In terms of Different flours, Vegetables etc

Was always worried about not making my gains by skipping the last meal because I wasn't hungry. It doesn't matter if I do that especially if I am loosing fat. Nice!

So if I am understanding the results from the section about High Protein and Muscle Loss, can you not just preserve muscle, but actually make gains as long as your protein is high, even if overall calories are a deficit? So you don't need to bulk, you can just increase total protein intake even if the calories are overall low?

Thanks again! Great stuff! Been following along for 2 months now using everything I can... I'm down 45 lbs! I feel great! I no longer need blood pressure medication! But I'm probably overdoing it... are there any days off from exercising completely?

How much percentage of protein from calories would u recommend

can you do a video on how much protein per meal we should have and if age matters? the old way of thinking was 20 grams was all body could utilize and rest would turn to fat... and 20 grams is what my mother was told by dr.. but now i see 30-40 is what is being recommended online on dif videos. she is in 70's on Ozempic and i am concerned about her muscle loss adn her getting enough protein

Another "Deep Dive" 👍

In terms of carbohydrates, have you looked into studies where people consume non-refined carbohydrates such as beans, legumes, whole grains , fruits? I recall watching a documentary called like to 100. Groups of people which were shown were consuming adequate amounts of carbs and had insulin control.

Like your channel Thomas

🎯 Key Takeaways for quick navigation: 00:41 * High-protein Mediterranean diets show significant improvements in glycemic control and insulin resistance in non-diabetic individuals.* 02:19 High-protein diets lead to significant shifts in the microbiome, potentially improving glucose management by decreasing bacteria impairing glucose tolerance.* 04:20 *🍽️ Diabetics on a high-protein diet experience decreased HbA1c, fasting insulin, and overall fasting glucose levels, indicating potential benefits for managing diabetes.* 05:46 * High-protein and high-fat diets result in more fat loss compared to high-carb diets over a 24-week period, questioning the effectiveness of high carbohydrate intake for fat loss.* 06:42 * High-protein diets lead to increased satiety, with subjects consuming significantly fewer calories, potentially aiding in weight loss.* 08:20 * Higher protein intake during calorie deficit phases helps maintain muscle protein synthesis, suggesting the importance of protein in preserving muscle mass during weight loss.* 09:55 * Protein consumption may have a higher thermogenic effect than previously thought, potentially increasing metabolism by 20-35%, which could contribute to weight management.*

Great video. Ok got it! More processwed carbs & less protein, thx. ;)

Ok so where is that polo from ?

Interesting

What about the source of the protein, how does that impact bacteria and satiety? Protein powders, shakes, versus poultry, beef, fish or plant based protein?

I’m an insulin dependant diabetic and lost weight on low carb. I’ve been Keto for around four years with great success keeping my blood sugar level, and my hb1Ac good. But over the last year I’ve put on weight steadily, on 20g net carbs, having 1g protein per kilo of desired weight and working to a deficit. I’ve been told it’s because my fat intake is low, and my body is into ‘starvation’ mode. Is there any truth in this from the studies? I’d be really interested in what you think, Thomas!

I love ur videos..thank you for doing them. I feel great and I watch several of ur videos a day. I love the information. Thanks again!

I love starting my day with a grassfed ruminant!

At 4:55 did you misspeak? You said long-term resting energy expenditure was better in the higher carb group.

What if you have gout and cannot eat high purine meats or shellfish???

Happy birthday ⭐️🥳

From what I've tried warrior / keto is best. Eat just 4 hours a day and mostly low carb and lower fat I eat mostly just olive oil, and nuts and meat, chicken, fish easy 2lb+ a week fat loss. Using Creating + HMB and heavy training to still be gaining muscle and strength. It must spike testosterone. I'm also doing niacin plus sauna detox I think the Niacin increases fat loss.

You said the first group was 55% carb, 20% protein, and 25% fat (totaling 100%) @1:07; while the second group was 40% carb, 30% protein, and 20% fat (totaling only 90%) @1:13. What was the actual distribution for the second group? 40% protein? So doubling the protein of the first group? Or 50% carb, so only reducing carbs a tiny amount? Or 30% fat, which I would assume would happen when increasing protein from 20% to 30% anyway (with fatty meats or fatty nuts).

i too think protein is cool

What is high protein though 25%30% or more ?

What does research say about how many grams of protein someone can consume in one meal?

Wonder what the results would be animal vs plant protein.

Does anyone know what high protein is ? The US RDA is for 50 grams per day. This is often interpreted as the maximum not minimum. So 51 is high ? What is low carb ? The US RDA says 300 on labels. This is interpreted as minimum. Ergo 299 is low carb.

How much is High Protein? How many grams per body weight?

As usual, important and needed and very informative video. Thomas, if possible, can you address the build up of lifetime iron when consuming red meat since it is accumulative according to what I have found. Of course, the carnivore diet is very popular these days and many men are on it but for us ladies due to menstruation we don't have as much iron accumulated. #LoveMeat

I got my TMG yesterday on your recommendation, let’s see how it works

I've been doing 40% protein, 55% fat and 5% carbs. Is that high enough? It's generally around 120g of protein. I tried to get it higher but I eat 6-8 whole eggs a day so that's kind of hard. I'm addicted to egg drop soup! 😂

You were actually doing the Atkins diet

Pork ok to eat?

Three counters for high protein - Impact on kidneys, cost, and insulin spiking. I personally agree with him, but those are the three arguments I hear. I agree with carbs out of your diet, but I disagree with some in the keto community pushing the fat bombs etc. Get just enough fat to satiate you and try to make it the highest quality you can (olive oil, small fish, avocadoes, butter, Greek yogurt, and sour cream. Typically try for leaner cuts when it comes to beef and chicken.

This Last year alone I have taken several clients off insulin with carnivore diet, one was on insulin for 25 years

I'm wondering now if there is a difference in the types of protein. Will vegetarians have the same type of effect or is this better for the low-carb carnivores? Gotta be better with the carnivores, IMHO due to completeness of protein and micronutrients in meat.

In general I eat a Mediterranean diet but recently I started working out so I eat more protein … all is fine but I have problems going out like I did before ☹️ Before more protein, my body was going out clock wise immediately after I woke up, now is once every 2-3 day! Why is that and what can I do?!? Thanks in advanced 😊

What kind of carbohydrates are they eating? Complex or Simple, Junk food or Fruit?

This is cool stuff, Thankyou for sharing Thomas!

Do you recommend whey protein shakes as an easy way to up protein intake?

In your case it might be different than most people as you’re very ripped and muscular but an average guy that doesn’t exercise much it could very well have a very different effect on the body chemistry. Body types vary quite a lot and sounds like you’re addressing people that have higher belly fat anyway.

Doesn't it matter which carbs you are eating?

High protein, low carb, bit of fat…Dr Atlins was right!!!

I'm a type 1 diabetic so I always followed a keto style diet until I started running and realized I am incredibly under fueled, so I stopped doing keto and swapped to a low fat diet (high carb/protein) and my performance increased significantly. I was worried about my HbA1c being high from all the extra carbs I was eating but it actually improved because the running increased my insulin sensitivity, which allowed my blood sugar control to be easier. My last HbA1c was 5.4 (previous before running was 5.7). So, why say all this? You shouldn't pick a diet and change your life around the diet to make it work it should be the other way around. Your diet should compliment your activities and taste buds.

"They didn't have a tighter polo, we checked!"