The keto diet minimizes carbohydrate intake to prioritize more fat in an attempt to prompt the body to burn fat for energy, support weight loss, control appetite, and help treat health conditions. (1)
In mid-February 2025, health author, nutrition coach, and celebrity trainer Thomas DeLauer shared insights on how the keto diet has evolved. DeLauer, armed with his current scientific understanding, reflected on how he would approach his keto lifestyle differently today. Below are 16 adjustments he recommends for a more informed and effective keto journey:
Keto Done Differently
- Change Sweeteners
- Whole Food Approach
- Oxalate Intake Awareness
- Protein Intake
- Less Concern with Beta-Hydroxybutyrate Supplements
- More Creatine
- More Taurine
- Low-Fat Days
- Less Bulletproof Coffee
- MCT Oil
- More Dairy
- More Multivitamins
- Fewer Nuts
- Keto Cheat Day
- Carbs for Intra-Workout
- Less Fasting
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1. Change Sweeteners
If he were to do keto now, DeLauer would limit sweeteners. His weight loss on the keto diet was primarily due to effectively managing his insulin levels and addressing insulin resistance.
DeLauer gravitates toward allulose and pure liquid monk fruit without erythritol as his sweeteners of choice. While he isn’t opposed to erythritol, it doesn’t always sit well in his gut. “I get a little foggy,” he admitted. “I don’t think it’s as nefarious as some people make it out to be, but many keto foods contain tons of erythritol.”
2. Whole Food Approach
DeLauer would prioritize whole foods. “I would eat as close to the earth as possible with limited baked things,” he said. While protein powders are acceptable, the rise of keto products has made it easier to fall into unhealthy habits. While keto products are fine in moderation, DeLauer recommends organic whole foods as the go-to.
3. Oxalate Intake Awareness
DeLauer highlighted his increased awareness of oxalate intake. While he still includes vegetables in his diet, he now understands the impact of oxalates, which the body can struggle to eliminate.
DeLauer questioned whether the large amounts of vegetables he consumed on keto contributed to his joint pain. His symptoms improved once he eliminated spinach and other high-oxalate vegetables from his diet. He chose alternatives like bok choy, steamed kale, turnip greens, cauliflower, and broccoli.
4. Protein Intake
DeLauer focuses on protein intake as appetite suppression is part of what makes the keto diet effective for weight loss. Protein can curb hunger. Higher protein consumption leads to more significant fat loss and improved satiety. (2)
To increase his protein intake, DeLauer incorporates whey protein powder, cottage cheese, and plant-based protein powders into his diet.
5. Less Concern with Beta-Hydroxybutyrate Supplements
DeLauer advocates for higher ketone levels. Much of the keto diet’s impact stems from how ketones influence cells. Ketones have protective properties, and DeLauer prefers using ketone esters. While he doesn’t see exogenous ketones as inherently harmful, he advises against using those containing 1,3-butanediol, which converts to alcohol.
6. More Creatine
DeLauer advocated for more creatine in a keto diet, a shift from his earlier approach when he avoided it due to concerns about water retention. He has since recognized creatine’s crucial role in boosting short-term energy and preventing muscle cramps.
“If I were to start keto fresh, I would minimum add in five grams, probably 10 grams of creatine per day,” DeLauer stated.
7. More Taurine
DeLauer explained how taurine has been highly effective in alleviating his muscle cramps. He recommends two grams of taurine before a workout and noted his significant improvement in performance and recovery.
8. Low Fat Days
An alternative method for enhancing fat loss on keto is incorporating occasional low-fat days. DeLauer shared that he began using this strategy a few years ago. His approach involved maintaining moderately high fat and protein intake while occasionally implementing protein-sparing modified fasting (PSMF) days.
This approach focuses on high-protein while keeping fats and carbohydrates minimal. “This is a major shot in the arm…when it comes down to fat loss because you’re dropping calories but keeping protein high,” he explained. “If your protein’s high, you won’t lose muscle, but still slow metabolic rate.”
9. Less Bulletproof Coffee
DeLauer explained that when butter liquefies, its composition changes, requiring it to bind to a micron for absorption. Observing shifts in his triglyceride levels after consuming coffee mixed with liquefied butter.
According to DeLauer, the issue isn’t about calories but rather the rapid intake of fats at a high rate. He suggests MCT oil as an alternative, which offers a more balanced option than liquefied butter. “MCT oil drives up those ketones and curbs appetite,” DeLauer said.
10. MCT Oil
DeLauer acknowledged that he relies on MCT oils more than before, recognizing their benefits. He suggested the oils are quickly absorbed into the portal vein, boosting ketone levels and stimulating GLP-1 responses, and function as effective appetite suppressants.
11. More Dairy
DeLauer once believed dairy was problematic, but he’s reneged on that belief. He would incorporate more aged cheeses, such as sharp cheddar, parmesan, and pecorino romano, ensuring they come from A2 casein for high quality if he restarted his keto diet. He would also prioritize healthy fats (e.g., monounsaturated sources like olive oil and dairy fats).
12. More Multivitamins
DeLauer recommended more organic, regenerative multivitamins. Instead of using ascorbic acid-based vitamin C, he recommended a whole food source instead.
“I’m trying to round up my nutritional value,” DeLauer stated, because sometimes, with keto, one can end up with micro-deficiencies.
13. Fewer Nuts
Nuts have a high caloric content. Many nuts are rich in polyunsaturated fats, which, when consumed in excess, may contribute to oxidative and digestive stress. DeLauer suggests enjoying a small handful of macadamia nuts.
14. Keto Cheat Day
DeLauer suggested incorporating keto cheat days into your routine, allowing keto-friendly treats one or two days per week. Stay mindful and avoid straying too far from your goals.
15. Carbs for Intra-Workout
According to DeLauer, the best time to incorporate carbohydrates into your diet is post-workout. For years, DeLauer advocated for a targeted ketogenic approach that strategically timed carbohydrate intake. This meant consuming carbohydrates post-workout for recovery (carb back-loading) or even pre-workout to fuel performance (carb front-loading).
DeLauer consumed 30 to 40 grams of carbohydrates during his workouts, allowing his body to absorb the carbohydrates as glycogen without causing a significant insulin spike.
“I wouldn’t have the carbs timed any specific way other than just intra-workouts if it’s a day where I’m trying to be explosive and build,” DeLauer described.
16. Less Fasting
Delauer concluded by suggesting a less frequent approach to fasting. While keto can make fasting more manageable, he found himself overdoing it, which can lead to adverse effects.
Delauer advised pairing fasting with a slightly less strict low-carb regimen rather than combining daily intermittent fasting with keto. Instead, fast a few days weekly while on keto to minimize oxidative stress and support better recovery.
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References
- Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients, 13(5), 1654. https://doi.org/10.3390/nu13051654
- Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028
Featured image: @thomasdelauer on Instagram
