Full Beginner Keto Meal Plan: Exactly What to Eat 2022

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– Do not worry about ketone levels
– Do not fret about the keto flu (salt).
– Don't attempt to consume too many fats.
– Do not worry about too much protein.


( highest fat) – Since you can handle it much better in AM.

Bacon or Turkey Bacon.
Specific Kind or Nuts (in Video for complete breakdown).
1 Cup of Coffee with 3 Tbsp Coconut Cream.

Any Supplements with Breakfast gone over in video, but Magnesium is necessary.


Leaner to force body to pull from stores. I describe this procedure in depth throughout the video and offer the breakdown of macros, etc.

Lean Chicken.
Greek Yogurt.
Sauteed Onions.
Cruciferous Veggies.

As soon as again, this is simply an idea, the more accurate amounts to begin are in the video.

Lemon Juice, ACV Drink – broken down in information in the video as well.

4-5 Hours Between Meals.


Moderate Fat to help body generate ketones again after a lower fat lunch and mini-fast between lunch and dinner.

Moderate fat cut of meat (red or white explained in video).
Cauliflower Rice (or mashed cauliflower).
Asparagus or Artichoke.
Pork Rinds.
Nuts (specific kinds listed in video).

Pre-Bed Snack:.
Almond Milk.
Coconut Cream.
Almond Butter on the side.

Fish Oil.

Greater Fat in the Early morning.

BMC Medical Genomics.

A variety of genes encode enzymes in glucose, mannose and fructose metabolism (PFKFB3, FUK, MPI, PFKM), with high expression levels in the morning and a decline in the afternoon through the evening, following the pattern of PER1.

Alternatively, "fuel build-up" genes, such as those involved in cholesterol biosynthesis (HMGCR, HMGSC1), LDL receptor (LDLR), and glucose transport (EXCESS 1, 3, 5 and 14) have low levels in the morning and increase in the afternoon (adversely, associated with PER1 mRNA).

Magnesium & Theanine.


Magnesium directly communicates with your muscle tissue through a procedure called ion transport.

It bonds with particular receptor sites that open the cell membrane and allow other mineral ions to go into, such as calcium and potassium – these ions help manage contraction.

Also binds to GABA receptors and activates them, which promotes sleep and lowers anxiety and tension.

Palmitic Acid.

Palmitic acid has a critical role in cellular membrane performance by affecting their 'versatility' and permeability and it forms reversible links to cell membrane proteins, therefore being associated with controling the 'traffic' of particles in and out of cells and inter cells 'communication'.

Fish Oil.

Brain Health: Omega 3's are comprised of two primary parts: EPA and DHA – they support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication in between afferent neuron and, for that reason, assists to support focus and psychological clarity.

DHA and EPA play essential roles in neuronal structure and function, protecting them from oxidative damage, inflammation, and the cumulative damage caused by other persistent insults.


As part of the mitochondrial electron transportation chain, coenzyme Q accepts electrons from decreasing equivalents produced throughout fatty acid and glucose metabolic process and then moves them to electron acceptors.

qAt the exact same time, coenzyme Q transfers protons outside the inner mitochondrial membrane, creating a proton gradient across that membrane. The energy launched when the protons recede into the mitochondrial interior is used to form ATP.

Full Beginner : Exactly What to Eat

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  1. This was THE BEST Keto video I have watched. I have been so confused as how to get started, and this just makes it all so simple! Thanks a million!

    1. Hey Thomas I am 8 days into keto and I can really feel my joints and muscles cramping a lot. I am taking two magnesium tablets before bed any suggestions.

  2. Hurt people, HURT other people – why anyone would put negative comments when you are only trying to HELp the population, FOR FREE, is beyond me! Thank you so much Thomas, your knowledge is so appreciated!

  3. I like the fact that you go straight to the point rather than advertising your credentials and telling people to buy your special workout or meal plans.

  4. My father lost 200 pounds last year off keto and his whole life has completely changed. I wasn’t doing keto at first but once he did I was convinced and this year I’m learning about it everyday. I use to be a very over weight teenager and lost it but now with keto I can see the amazing benefits of this diet. Thank you for all your contributions on YouTube!

  5. I started this diet about 2 weeks ago I’m down 16lbs. But I honestly feel to full to eat the third meal I occasionally drink the shake lol I’m also doing fasting as well. This begining of third week weight loss slowed down but I’m still going at it. I was 305 I’m at 288 atm

    1. I just started keto like five days ago. I feel a difference but don’t see a difference and I’m not going on the scale at all. I know how much I weighed before starting. It’s so hard to eat on keto haha sometimes I don’t eat until noon and then I have like a 8 hours window if I’m hungry. But I’m trying to eat enough. I love that I never feel hungry.

    2. @1994 I get bored if I eat the same thing each meal. Just change the protein and veges around. Don’t have the same protein at lunch, dinner etc

  6. I have been following this for 5 days and I am down 15 pounds🤯 I was about to surrender to gastric surgery next year when I decided to give this a try. THANK YOU SO MUCH!!!

    1. @sexiewasd Assuming he was following this plan exactly then he should in fact have had MORE sodium in his system so that not it at all.
      Im only looking into Keto now but from everything I have read losing weight like that is perfectly normal when starting this diet. Rapid weight loss early on is then normally followed by more balanced weight loss over time. Everything I have read and watched points to this being the way it works.

  7. Anyone that is just starting or thinking about starting keto, YOU GOT THIS. Sending you positive vibes and prayers for your journey. You ARE going to lose weight and notice yourself with more energy, and in a better mood. And you are going to be a nicer, more loving and understanding person as your self-worth and discipline goes up. Do it for yourself, and the people around you ❤❤

    1. @Jackie Alv I assure you those 3 lbs we entirely water, stick to it and keep your calories high


    Wow! Man, this is amazing, now I know what wrong I am doing from the time (9 days) I started the Keto diet. Options listed in your meal plan are super easy and I love most of the items in all meals. Time to change the gear and get on track. Really appreciate the video.

  9. Meal Plan:
    – Salt.
    – Black Coffee.
    – Green Tea.
    – 1 egg plus 3 egg yolks.
    – 4 slices of Bacon or Turkey bacon.
    – 1 ounce of walnuts or Brazil nuts.
    – Coffee plus three table spoons of coconut cream (canned stuff).
    – 250mg Magnesium and Theanine.
    – Potassium and Sodium.
    – Keto coffee.
    – 8oz of meat. Lean chicken or red meat.
    – Salsa.
    – Greek yogurt.
    – 4tbsp of Guacamole.
    – Coconut oil or palm oil.
    – Broccoli, spinach, asparagus, and greens.
    – 2tbsp Apple cider vinegar mixed with water and stevia. Apple lemonade 😄
    – 6oz of steak, chicken, or salmon.
    – Omega 3’s fish oil tablets.
    – I’ll pass on the cauliflower 😒
    – 12-15 pork rinds or 1oz macadamia nuts.
    – Chocolate moo moo: 1tsp of coco powder, some almond milk, stevia, 3tbsp coconut cream, and 1tbsp monk fruit.

    1. Thanks, I needed greens ideas for the lunch veggies. Didn’t know what was acceptable. I hate spinach cooked !

    2. @Otch Sigua , I have seen him say not iodized….. Himalayan or pink…. I think Redmond’s is good also

  10. Loved how you simplified it all. I’ve been told I’m allergic and/or sensitive to wheat, almonds (other nuts, too, but especially almonds), dairy, eggs, broccoli, any processed meats like bacon, coffee, beets, cabbage, banana, peach. It’s been frustrating trying to plan meals for two when my husband isn’t interested in keto but is a picky eater. Thanks for any suggestions..

  11. Down 53 lbs in 6 months since starting this. Plenty more to go. Thanks for laying it out there. Happy 2021, God bless everyone!

    1. @Bookworm97 I am a big fan of gum during intermittent fasting. Really helps get over that hump some days. Orbit peppermint. Been Keto a little over a year now. Down 115 lbs. Just take a little discipline then it becomes 2nd nature. You can do it! God bless!

    2. @Weeaboo Jonesat one point I was kissing 350, I was around 315lbs before starting Keto In January of 2020. Still doing keto, not as disciplined with my intermittent fasting lately.. However at 190lbs, still working on stuff.

    3. @Weeaboo Jones also if you do some caloric research around your body. Staying at about a 500 cal daily deficit from your resting metabolic rate. You can easily and healthily loose ~2lbs a week. Assuming you’re get the proper nutrients ECT. I did have more to loose, however many others have shed the pounds around a similar rate. I’m no doctor, research is key. But it’s a matter of discipline.

  12. Can we all just take a moment to appreciate how smoothly he pronounced “cyclic adenosine monophosphate”🤣. 👏👏

  13. Thank you for all your hard work-sharing your whole life’s dedication with all of us! How can we ever thank you?
    I’m just beginning-on day 6 and keto breath actually woke me up at 4 in the morning! Was intense but at least I know I’m in keto land now. I messed up my first week I guess eating way too much dairy – I don’t like meat much so I thought I’d swap the dairy and get my fats too. So now I’ll tweak that too. I’m def not feeling great – keto flu- wonky as you say! But I’m going to push through- looking to lose 30 pounds and reduce inflammation long term (I’m 55 so no more procrastinating).
    No olive oil? I guess I messed that up too.
    But no cravings at all and I’m not super hungry, but I’ve had some serious low blood sugar bonk events- those are miserable. Hoping I’ll regulate soon. Thanks a million trillion Thomas!

    1. He so I’ve been on my keto diet for 2 weeks now and I’ve been eating about a 1,000 calories a day what kind of good meal plan can you recommend to me ?

    2. there is a problem with the link, I tried to put in my name and email and the screen just keeps freezing

    3. Thank you for this video you’re the only one that has taken the time to explain it in detail for beginners that’s why a lot of people are afraid of this diet but the way you explain it it’s easier to understand for every day folks I’m going to start this next week I’ll keep you posted I’m looking to lose 25 pounds and get rid of my arthritis

  14. Thank you Thomas for this video, it is so helpful. I’ve been trying to get back into keto but I keep gaining weight, now I understand why. First time I lost weight but I since then forgot how I did keto. Going to start today! Thank you 🙏

  15. Day 4 of Keto after taking a year off and I’m already down 7 pounds!! Feeling great enjoying the feeling of never feeling “hungry” as I’m constantly drawing fats from the body can’t wait to be fully fat-adapted like the good ol days

  16. Down 35lbs in 2 months from keto and after this video I plan to use this advice to go all the way to lose 150lbs by July 2022. Thanks for the awesome video💪

    1. How is your progress so far. I started a fasting and low cal combo diet in late Feb 22 and have lost about 25 lbs in 6 weeks. I’m considering a shift to more keto/fasting for the next 75lbs. How is your diet going?

  17. I have been on a keto diet for about a year now and I was not happy with the results. I always felt tired and hungry. I know there are other keto diets out there, but HyperKeto is the only one that really understands what you need to eat, how much protein you need to eat, etc., etc. It’s been great!

  18. This is 100% my style of learning. I loved the handwritten visuals and detailed explanations of the science behind the food choices. Thank you so much!

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