Thomas DeLauer on Starting the Keto Diet—and Sticking With It

Growing up, Thomas DeLauer was an all-state rugby player and long distance runner. The skills he learned as an athlete translate seamlessly into his work now as a personal trainer and health coach. An inspiration to all from his personal journey with the keto diet (he lost 100 pounds!), DeLauer shares his fitness and diet advice on his popular YouTube channel. Below, get his take on how to maintain a keto diet, plus his favorite recipes to keep you going.

When did you first learn about the keto diet? What was it that appealed to you the most, and what sustains your interest?

I learned about the keto diet through a network of physicians that I managed when I had a healthcare company. They were out-of-the-box thinkers who mentored me every day. The keto diet is also what allowed me to lose 100 pounds—[I went from] 285 pounds down to 180 pounds. What sustains my interest is that it’s still very new, specifically in terms of scientific interest. There are lots of great new studies coming out, which constantly keeps my mind fresh and excited.

Why is intermittent fasting often paired with the keto diet? How can you make intermittent fasting easier?

Intermittent fasting is paired with keto because they both encourage the production of ketones in the body. According to some studies, ketosis burns fat by mimicking fasting, while fasting burns fat because the body has no choice but to create ketones from its stored fat. Ketosis makes fasting easier by fighting cravings, but the simplest tip that I could give would be to keep busy on your first couple fasts. Fast on a busy day so you don’t think about food!

Who would you recommend try the keto diet?

Those that want more mental clarity, while also losing weight. Also, those that are doing a lot of endurance workouts, and those that are doing a lot of weight training.

What are your top three tips for getting started?

1. Eat a 2:1 fat to protein ratio.
2. Drink a lot of water, and add salt to your water. This may help combat dehydration.
3. Try having keto coffee instead of breakfast three times per week. You can make this using 1 1/2 Tbsp Thrive Market Organic Ghee with Himalayan Salt, 1/2 tsp of Simply Organic Ground Cinnamon, 1 Tbsp Thrive Market Organic MCT Oil, and 8 ounces of brewed coffee.

How do you stick to a keto diet when the rest of your family or friends might not?

It’s so easy! Just skip the bun when you go get burgers, or get steamed veggies instead of rice. Keto is so easily adaptable, it makes life so easy. I very, very rarely go to a restaurant that I cannot find something keto.

What is your go-to breakfast, lunch, snack, and dinner recipe?

Breakfast: Egg omelet with almond cheese, peppers, broccoli, onion, and spinach with a side of macadamia nuts and (sometimes) organic Greek yogurt.

Lunch: Turkey burger lettuce wrap with lots of avocado oil mayo, Dijon mustard, and, of course, goat cheese!

Dinner: Keto chili. You’ll need ground beef, your favorite chili veggies, diced tomatoes, tomato paste, and spices.

What are your favorite keto products from Thrive Market and how do you use them in recipes?

Apple cider vinegar—I can consume it every morning with warm water to aid in digestion and overall wellness.

Lakanto Monkfruit Sweetener—I can make all kinds of delicious keto treats and never question the goodness.

Sardines in water—so that I always have a go-to when I am traveling and need to keep my Omega 3s in balance!

For you, what’s the most appealing aspect of shopping on Thrive Market?

Simplicity. I am a busy guy; this means that I don’t have time to consistently hit the grocery store. For me, life is about efficiency. I want to be the best at what I do, so spending my time shopping takes away from spreading my positive message.

What is your best tip for shopping success on Thrive Market?

Don’t hesitate—just get it. If [Thrive Market] puts their health stamp of approval on it, trust them. That’s why I work so closely with them to make sure that we get the right products for you in my keto kit!

For more, check out our ultimate guide to the keto diet!