I thank you so much! I dived head first and went cold turkey, cutting out everything non keto, and started out with 20 total carbs, and over a few months cut carbs down to an average of five. I also added in 24 to 48 hour fasting. I started out at 360 pounds, on October 18 2018. I made mY goal of 220 by September 1 2019! I've gotten off of BP and db2 meds! I feel better than I have in over twenty years.I am 61. Last October, I was sure that I was about to Die! Now I feel like I may have years to go! 1400 pounds gone! You have been my main source of information! Again I Thank You! I tell everyone that will listen about Keto, and You!
Love your common sense, listen to your body approach to Keto/LCHF eating. I’m a 71 year old who has been doing it your way for about 8 months and lost 75 lbs and had improvement in all my lipid and coronary markers. Many people make this too hard and limiting protein and/or forcing fat is unnecessary and often counterproductive IMO.
Dr. Westman, You are a national treasure! Thank you for all you do... Ive learned so much watching your videos . My husband and myself owe you a debt of gratitude 😊
I tend to eat the same things most of the time. I eat only twice a day, no snacks. I'll eat about 8 oz of fatty meat, pecans with almond butter, sometimes with a couple of Brazil nuts, half an avacodo and maybe some goat's cheese. That usually holds me over and I get through the "fake hunger " sensations.
Very helpful! It is amazing how easy it is to eat out of habit. We are so conditioned to "3 meals a day". I keep asking myself, 'am I hungry?' Often the answer is 'NO'. This is reassuring, that I must have eaten well enough my last meal to carry me forward.
Always helpful. Making my keto diet less rigorous and complicated will make it more enjoyable and sustainable. Lost 20lbs so far! I’m in Scotland and my diabetic pal has just been recommended to start a keto diet by his doctor. The message is getting through......
Your advice always makes so much sense! I have never tracked macros except for keeping a count in my head of carbs and have lost 160 pounds so far. I only eat fat to help keep me full. Dr. Westman, we are so lucky to have you for common-sense information.
Thank you for clearing up your opinion on fasting. One meal a day combined with a highly nutritional meal has been the most powerful tool for helping rid my body of inflammation.
Thank you for clearing this up! I've been in Ketosis for 6 weeks and love it. I have always felt that macros for general weight loss, didn't make much sense. That's a huge piece of information that's missing in a lot of other content providers.
The Chronometer app uses net carbs. You are the only expert who says to use total carbs and you are absolutely correct. Do you know of an app that uses total carbs? If not could you develop one for us please? It would make such a difference! You are the best!!!
I have been doing keto for 7 weeks. I also eliminated nuts ( except for coconut), dairy (except for butter), and artificial sweeteners, and my total carbs are usually around 10-12 per day. My goals are to reverse pre-diabetes and lose weight. I am currently obese with a BMI of 35. My biggest problem has been that most of the time I am not hungry. I use 16:8 IF, and have fasted up to 50 hours without being significantly hungry. I can be satiated eating 400-600 calories most days. I try not to do that too many days in a row, and will make it a point to eat more calories every few days. If I don't track and only eat when hungry, I fear I will lower my metabolism by eating too few calories. What are your thoughts? Should I force myself to eat more calories even if I'm not hungry? P.S. I've lost 25 pounds in 7 weeks, 10.3 pounds in the last 26 days.
I started on a low-carb diet because I was diagnosed with prediabetes. My weight was actually normal at 5'3, 130lbs. I am doing this, but I do not want to be too strict and counting calories and amounts of food do not work for me. I only eat foods with fewer carbs (
Very good info. I am a retired FP and have pretty much learned all I know about nutrition during eating keto over the last 17 months. I have lost over twenty pounds and would ultimately like to do it again and get down to 170#. I am very happy with eating this way and will continue to do so. Thanks for clearing up all the RUclips video confusion!
Hi I’m 52 and still in perimenopause and dealing with high cortisol levels, and am on 50mg Metoprolol. I know these things make it harder for me to lose. Tomorrow will be my one year Keto anniversary. Within the first 4 months I lost about 20lbs and have completely stalled since March. I have not followed your list but stay with 20-25 net carbs daily and do not go off plan with cheats. I don’t make keto treats and don’t use MCT oil or ketones. I’ve kept going because I love how I feel and love my energy. I’m about 40lbs from my weight goal. In the beginning I would stay full but the last few months I seem to be more hungry during the day. The fat thing confuses me so I’m glad you posted this....maybe I need to up mine.
I believe, that he says count total carbs, not net carbs. I've read counting net instead of total slows the weight loss. Maybe check his list, get some helpful information? Good luck!
You are right I'm confused now I been following these groups on facebook and they push eating all these fats and I'm in a stall. I'm wondering if it's the fats.
@@janetnewbill291 Yes, it likely is. You won't burn body fat if what's on your plate is sufficient to fuel your body. Far too many of the new-age keto gurus are pushing a keto regime that is designed for epilepsy treatment rather than weight-loss or maintenance. Drop your fats a little. Increase your protein and check your satiety response. Also look at your fibre content. Fibre helps a lot with satiety and gut health.
I have seen videos that say a keto diet should be 10% carb energy, 20% protein energy and 70% fat energy. This has me seeking fat specific numbers. I also see a keto diet sets a range of 20-50 g. of carbs and 1.5-1.8 g/kg of lean body weight in proteins. In my case if I eat 50g of carbs, 100 g of protein roughly then that leaves me searching for a daily level of some 350 g of fat. I am left wondering, that this seems like a lot of avocados and it is a real problem. Thanks Dr. Westman for this video. It really clarifies things.
Cayrick Pan the fat can come from your own body fat. We do not try and aim for a nutritional specific number. We eat food that naturally contains fat. This is where so many get it wrong.
Hi Dr Westman.. i love your work .. i keep referring people to your work ..cos you are saving lives .. just listening to your voice is so calming .. and the amzing sense you make whenever your videos come out .. plzz make more videos.. we need to hear it over and over again.. thank you and God Bless you and grant you a long life of learning and educating us about the choices we make for a good lifestyle and well being.. thank you again .. lotsa love from Johannesburg South Africa xxx
Thank you so much for this common sense approach to a low carb diet. I was turned off to these keto gurus telling us to have 70% fat in our diets!! I would never lose weight doing that! Plus it seems very unbalanced for nutrition to me. I am going back to a more balanced diet keeping carbs under 20g, and no sugar, no white flour, leafy greens, a few fruits, and that is it.
Thank you Dr. Westman! You have been so very helpful to me during this almost year long journey that is now the rest of my life. I am just a couple of pounds from a 50lb loss from the end of November last year 2017 and a total 75lb from 11/2015. I have heard you talk about resting weight loss before and was thankful to hear those words then and now. So wish I had known about you 20 years ago...but I know now 😁👍🏼 Thank you for staying the course for us who are on this journey and those discovering this journey!
If we are doing keto or carnivore and not for fat loss but other health issues, who or how do we find out how much fat we should be eating & what kinds of fat? Thank you so much Dr Westman ❤️
.... thank you Dr. Westman for your quick reply. That is great news. I am on day 2. Already burning ketones according to the Ketostix. Thanks very much!
Excellent information Dr. Westman !! Your so right food & sweets are everywhere .. Even if you want to stay clear of them. Then you have family - friends wanting you to eat their food …. Growing up "chubby" as my parents called it was even harder . Was told that I had to eat 3 meals a day or I would get sick , to them that was unhealthy :( For a long time starting any diet ( as an adult ) I was worried about that . Hard to break or "unlearn" bad habits !!
Thank you Dr. Westman. I can't understand how all these people have different opinions on the low carb ketogenic diet. When I was younger I did the aktins diet and lost alot of weight. I have been on keto diet 4months and have only lost 16 pounds. So I'm wondering if I am having to much fat.
How long should it take to see any weight loss? Been doing this for 11 days. Slowly gaining weight. Confused. Have always struggled to get my body to lose weight, even gain weight fasting. I am intelligent. I understand the process. I am diligent in following instructions and not cheating. Seeing nothing. Out of curiosity, I am tracking calories at around1500 a day. I will keep going. Didn't know if it takes a long time to kick in. Sewing other videos where people lose weight instantly
How about if you're eating too much in calories? It seems I'm always hungry but I'm on Lexapro for general anxiety disorder and I believe that medication makes me eat more than I should.
Any tips for those of us doing this diet to rid ourselves of inflammation and allergies? I have maybe an extra 5 lbs to lose, but I'd mostly want to gain muscle and feel healthy and strong.
Hi drEric Can i eat lean meat and add the extra fat to it like butter or ghee etc... Thank you Im keto for 8 months now i lost 51 kilos and i gained 10% muscle
Keto is so simple - eat only certain foods high in natural fats plus perhaps some non-starchy veg/greens, to satiety - yet can be difficult to get pounded into your skull because it is so opposite what we were wrongly taught - to eat low fat foods and eat often. I ate low fat for many years to avoid getting heart disease like my father. My three siblings did no such thing, ate whatever they wanted. What happened? I got acute coronary coronary disease and a heart attack at 56 (years younger than my father had) while my siblings did not! Low-fat diet, the 'food pyramid', is dead wrong and kills. Low fat is high carb, and high carb is high sugar, and chronic consumption of sugar is toxic (and so are seed oils). Our bodies are evolved to burn fat, not sugar. Cut out seed oils - canola, soy, corn, sunflower, safflower and the rest - and carbs including all grains and anything made from grains/flours and starchy veg, and you'll be on the path to healthy body weight and better health. It is just that simple. I went keto 17 months ago after surviving the heart attack and I'm absolutely never going back. Clean out your pantry and fridge today and get started tomorrow - for life. Bonus - you'll be eating like a king/queen but looking more like a prince/princess!
Dr Westman, there is current research that shows women need higher fat intake for repair of hormone balance, sleep quality etc., Can you please give some guideline for fat ratio for hormone balance, sleep, adrenal repair, thyroid function for women over 50?
Gary Allan Yes, I have coffee with a tablespoon of HWC, grass fed butter about 10AM about 2PM small meal, usually 2 eggs with two strips of bacon. Dinner around 6pm, protein, low carb veggie, dessert 1 or 2 fat bombs. Nothing to eat except water for the next 16 hours. I do have Hashimoto’s so my doctor told me to not fast longer than the 16-8 protocol. I measure ketones via blood monitor, runs 0.3 to 0.7.
Judy Rowland I cant speak to Hashimotos disease, I can only speak to what worked for me and my wife. We were going just like you, except we were adding butter, mct, coconut oil and collagen lol. So we cut back the fat in the coffee, try to cut it back or even out once a week. Also, see if you can cut out the fat bomb desserts 1 to 2x a week, or out completely and get your fats naturally from food. Be sure you aren't eating bad oils like vegetable, canola, corn, sunflower etc. Add exercise, even walking 20 mins a day, then look to add HIIT, as able, even once a week. There are tons of other hacks like apple cider vinagar as well (you can RUclips search that) if you can stomach the taste. Quality of food too, be sure there isnt sugar added to your food, such as the bacon, try to get organic grass fed beef, etc.
I am curious about your opinion regarding being a vegetarian, while trying to achieve Ketosis and lose weight. And the possibility of maintaining this eating pattern in the long run. Thanks.
Dr. West an name is Cecilia I’m 71 years old in good health I started keto in September and have done very well in looking at videos throughout RUclips I see there is not any for seniors It would be very much appreciated for seniors looking for keto information so if you could help us it would be very much appreciated thanks Cecilia
Hi Cecilia Gongora, this is the Adapt Team answering. Thank you for your support. There is no specific advice for seniors regarding a Keto diet. This way of eating can be enjoyed by all. I hope this helps 😊
I am 54, in menopause, and not gaining on this, but not losing. Love this way of eating. I do love wine, and drink red with my meals. Tried leaving it off for a week, again with no results. Help!
I started keto diet in May 2023 and have done dozens of multiple day water fasting ranging from 2-5 days at a time. on feeding days I eat one meal a day, less than 1000 calories with less than 5 grams of carbs, most days no carbs. I started at 218 lbs. as of 6/30/2024, I'm now 233 lbs. I was able to get my hbA1c down to 6.8 from 9.7 but my weight has gone up. My fasting insulin is 36.6. What gives?
I am on keto for 9 mnts. Lost 24 pounds.. 8 more to reach my goal weight.. never counted calories or macros.. i am enjoying life and keto.. counting makes keto sound like a punishment..
Hello Dr Westman. Great video. Have a question. I'm trying to lose about 10 lbs. But I'm hitting a wall. I lift weights about 2-3 times a week. I have been supplementing with Creatine monohydrate . Creatine can retain water . Should I stop taking creatine? Thank you
Dr, can you direct us to some valid sources of psychological assistance on dealing with the loss of sugar/carbs. Im following your program and its working but I still feel the "loss". I even have dreams about eating my old carb friendly foods! Go Keto with Casey is a great start, but I feel I need more.
@@AdaptYourLife Yes. I have not seen them all but am working on it. Dr. is all about the science and I get so much from the videos. Its almost like having my own personal Dr visit each week. I just seem to be having a hard time letting go of old eating habits. Food is EVERYWHERE!!! and I used to be there. Im not physically hungry, (no rumbles in the tummy) but I am mentally hungry. I need to find something else to fill that gap. In fairness its only been two months and I have 60 years of food memories to overcome. Hey Doc! how about a video on how to get thru the holidays?! I know, I know, PAGE 4!! :)
Dr. Westman, several years ago you inspired me I started Low- carb diet in 2013 and by 2014, I was down 70 pounds, now everything has changed so many Low- carb diets, I gained back the weight back, it so much confusion, I am eating all this fat, butter ghee animal fat mct, on most of the foods I eat, and I have been at a stall for several month maybe losing 1 pound then the next day gaining 2 - 3 pounds, exercise 3 -4 days per week, I have fasted with no success, I have type 2 diabetes, I cut out the sugar about 15 yrs ago, what else can I do. Thank you.
If we keep carb intake below 20g, and we don't worry about ingesting a "sufficient" amount of dietary fat, does that mean we have to ensure that we get an amount of protein such that we don't end up calorie restricting and shutting down metabolism?
Jayce Allen you shouldn’t specifically “restrict” fat, simply eat the fat that is naturally found in your food, eat a moderate amount of protein. I hope this helps 😊
I’ve been on Keto an intermittent fasting for 3 months now. Lost 22 pounds. However my sugar is not coming down. What am I doing wrong? Cut all carbs and sugar out of my diet.
I’m eating 3 meals per day, should my fat intake cause a decrease in frequency of eating? I do not snack either. How do you get to two meals per day without hunger? Keto now for 4 months.
Hi Mishel White, a Keto diet naturally causes a decrease in appetite, however everyone is different. We believe that you should eat when hungry stop when full.
You can google Dr. Westman page 4.It list everything to eat and what not to eat. I think I got it on one of his RUclips videos and just wrote everything down.
I am doing keto for my diabetes and weightloss. But, I also have epilepsy and take 3 medication for it that cause weight gain. What do you suggest so that I lose weight? Because I have been doing this for almost 3 months and have not lost any weight.
Hi Casey Earle, there are so many reasons, it’s impossible to determine without individual help. If you would like some assistance, we can refer you. Please email support@adaptyourlife.com.
Dr Westman , I fast around 16-18 and my sugar is around 180-204 why is this? My ketones are some times 0.3 or goes to 0.6-0.7 I never know why ? I m very low low carb under 50mg or lower. The higher fast time the higher my sugar goes?please tell me what I’m doing wrong?
I am unable to lower my insulin dose, my doctor has no clue, so I am stuck, I am left playing with my dosage, you don't take my insurance, so I can't come see you. I'm very frustrated. I'm peeing ketones, sometimes pink,sometimes reddish. My blood sugars are anywhere from 150's to 300's. I do track my food and stay as close to 80/15/5 on macros, with 20 carbs a day...sometimes more...but still have ketones in urine.
Hi Terri m, you are welcome to send us your details (support@adaptyourlife.com) and we can connect you with someone at Heal. They may be able to assist you. 😊
Believe it or not, I am struggling with keeping my carbs low because of VEGGIES! I had 2 Eggs with 2 Slices of bacon (scrambled) served over a cup of Broccoli for breakfast this morning. My carbs are at 16 for the day! I only have 4 more for the rest of the day...I will be searching the refrigerator for zero carb foods, but unless it's a very small portion, I won't be able to have much leafy greens tonight (if I am hungry). I never knew how much carbs are in veggies, and I am eating too much of them for my 20g of carbs per day to stay in goal. I keep going back to the video where we are told to eat two handfuls of leafy greens and 1 cup of fibrous veggies per day...how do you do that and keep to the 20g of carbs? I am using a food scale...I will look harder at nutrition labels. I am doing this for Obesity...I'm on day 6 and I won't weigh until I see my doctor on Nov. 7. I have 115 pounds to lose!
@@ItsLoriK Thank you! If you have seen Dr. Westman's "Page 4" video where he speaks to a group of diabetics and is teaching them on Keto, he says that we should have 2 cups ("two handfuls") of leafy green veggies per day, and one cup of fibrous vegetables. This is where I am running into my problem. I am doing the beef, cheese, and eggs--and bacon! But it's the veggies that he recommends in that video that is throwing me off. Since this is one of his videos I was hoping he may lend some light to that...how to follow his advice, and no go over on carbs. It sure is eye opening to see how many carbs are in veggies! Thank you for answering my question. I have cut back on veggies and I am on target today and I am noticing that after just 6 days on Keto, my clothes are already fitting better!
My take on this is that those portion sizes should be the maximums, not the goal - so there are days I don't have any veggies at all. I also stick to total carbs, not net -which also limits your carb intake. I have read that some folks go with net carbs when eating whole (natural) foods. So in terms of your breakfast, I would have had the eggs and bacon and definitely more than 2 slices :) but then again I don't tend to eat breakfast anyway, just don't feel hungry in the mornings.
Adapt your life . Hi I check my sugar after 16 to 18 hours fast usually , I do from 6:30 pm to 12:30 noon or 11 am . My Dr said to do it after 2 hours after eating and if is under 140 it is ok ,not always is good , and my question is why my sugar is around 160 to 180 after 16 or higher fasting ?i cut my diabetic pill because my sugar keep falling and it was very very uncomfortable so my dr said just don’t take it . I’m still on 2000 mg of metformin a day ☹️
As primates we shouldn't live on keto 12 months a year, in spring summer when fruits and veg etc are readily available we would gorge on everything to gain fat. So in autumn winter we could survive cold and famine.
I do have worries about my personal Ketones and glucose readings though hmm I'm almost 4 weeks on Keto. Lost 6 kgs initially in first 2 weeks then stalled bgl's have some up to fasting 6.2 and don't seem to change much throughout the day .... Ketones blood 0.1-0.4 more low than high... Minimal exercise due to queries bulging cervical disk with severe pain (recent injury in the acute phase) all within my macros I'm 46 yo female weigh 114.9kgs and am 1.78m tall.. What am I doing wrong . Macros 139 fat, protein 92 and carbs 15-19...PLEASE PKEASE HELP ME I'm pre-diabetic diagnosed 3 yrs ago. Had gestational diabetes and my doctor wants me diagnosed with a gtt but I refuse
Deniz Marchmont this seems to be your problem. You need to count TOTAL carbs. Try limiting TOTAL carbs to 20 grams and under per day. This should get you into ketosis.
Hi Espian, it’s possible you may be implementing the diet based in internet Keto. Dr. Westman has an online course called Keto Made Simple? This course teaches you exactly how to implement a Keto diet, safely and without all the confusion. Over and over the video lessons, there is also 3 weeks of support within a private Facebook group. The results have been incredible. If you would like to join the waitlist, click the link below. 👇 adaptyourlifeacademy.com/keto-made-simple-masterclass/
PLEASE... Dr Westman...answer. I got a cholesterol lab of 354. Will Welchol (acid bile inhibitor) cause bodily damage while eating higher fat? I have been strict keto since APR 2018.
Hi Liza Kiesling,. It may not need treatment. Have you checked out cholesterol code (David Feldman) you may also want to visit HEALclinics.com for personal consultations:
You could always get an NMR lipid test. That gives you the complete picture of what's going on. My cholesterol is nearly 300 but my other readings are spectacular. I have less than 90 LDL-P small particles, so all the others are the big fluffy kind that does not stick to arterial walls. It's also becoming more and more recognized by doctors that total cholesterol is not a very good indicator of heart health. Good luck.
... my calcium score is zero, my BMI is 20.6, I am 5’ 4” and weigh 117 - 120 lbs, but my measurements are 36” 33” 38”.... my waist is the problem area.... should I do the Keto Diet? I would like to lose the weight around my waist but if I do it for the rest of my life I’m a bit afraid I will get too thin...
Hi 1tribble, your body would reach its “Set Point”. This is the weight that your body would set to naturally. This type of eating is a muscle sparing diet so really optimal for most 😊
Hi Jameskutty Thomas, please follow the work of David Feldman (Cholesterol code). Triglycerides going down with raised HDL is exactly what we look for. You may also find this particularly interesting😊 ruclips.net/video/8A-BEm8xtW0/видео.html
I followed this method and was very successful.330 lbs to my present 175lbs.This works!
I thank you so much!
I dived head first and went cold turkey, cutting out everything non keto, and started out with 20 total carbs, and over a few months cut carbs down to an average of five. I also added in 24 to 48 hour fasting. I started out at 360 pounds, on October 18 2018. I made mY goal of 220 by September 1 2019!
I've gotten off of BP and db2 meds! I feel better than I have in over twenty years.I am 61. Last October, I was sure that I was about to Die! Now I feel like I may have years to go! 1400 pounds gone!
You have been my main source of information!
Again I Thank You!
I tell everyone that will listen about Keto, and You!
Hi Dwayne Britton, thank you so much 😊
Love your common sense, listen to your body approach to Keto/LCHF eating. I’m a 71 year old who has been doing it your way for about 8 months and lost 75 lbs and had improvement in all my lipid and coronary markers. Many people make this too hard and limiting protein and/or forcing fat is unnecessary and often counterproductive IMO.
The great benifit of kitogenic diet come from eliminating the high carb. It's not what you eat, it's what you don't eat.
every time I listen to Doc Westman, I learn something new. What a great educator!
Zuga Natural Sweetener thank you for watching 😊
Dr. Westman, You are a national treasure! Thank you for all you do... Ive learned so much watching your videos . My husband and myself owe you a debt of gratitude 😊
Pj St.Pierre we are so pleased we at Adapt Your Life have been able to help. Thank you for your support 😊
I wish you could give us a video every week...You're so helpful!!! Love ya
Hi cyndi williams, we post between 2 and 3 videos every week. Be sure to subscribe and click the notification bell to be alerted when we post 😊
I tend to eat the same things most of the time. I eat only twice a day, no snacks. I'll eat about 8 oz of fatty meat, pecans with almond butter, sometimes with a couple of Brazil nuts, half an avacodo and maybe some goat's cheese. That usually holds me over and I get through the "fake hunger " sensations.
Very helpful! It is amazing how easy it is to eat out of habit. We are so conditioned to "3 meals a day". I keep asking myself, 'am I hungry?' Often the answer is 'NO'. This is reassuring, that I must have eaten well enough my last meal to carry me forward.
Always helpful. Making my keto diet less rigorous and complicated will make it more enjoyable and sustainable. Lost 20lbs so far! I’m in Scotland and my diabetic pal has just been recommended to start a keto diet by his doctor. The message is getting through......
Your advice always makes so much sense! I have never tracked macros except for keeping a count in my head of carbs and have lost 160 pounds so far. I only eat fat to help keep me full. Dr. Westman, we are so lucky to have you for common-sense information.
this guy is SHATTERing the popular keto gurus !!
Wow, do you ever pack a ton of clear information into a short amount of time! It’s why I love you! Thank you!!
Thank you for clearing up your opinion on fasting. One meal a day combined with a highly nutritional meal has been the most powerful tool for helping rid my body of inflammation.
Thank you for clearing this up! I've been in Ketosis for 6 weeks and love it. I have always felt that macros for general weight loss, didn't make much sense. That's a huge piece of information that's missing in a lot of other content providers.
"felt that macros for general weight loss didn't make much sense"... Please elaborate.
The Chronometer app uses net carbs. You are the only expert who says to use total carbs and you are absolutely correct. Do you know of an app that uses total carbs? If not could you develop one for us please? It would make such a difference! You are the best!!!
Love your honest no nonsense approach. On this diet for two months down 21lbs. Thank you
I have been doing keto for 7 weeks. I also eliminated nuts ( except for coconut), dairy (except for butter), and artificial sweeteners, and my total carbs are usually around 10-12 per day. My goals are to reverse pre-diabetes and lose weight. I am currently obese with a BMI of 35. My biggest problem has been that most of the time I am not hungry. I use 16:8 IF, and have fasted up to 50 hours without being significantly hungry. I can be satiated eating 400-600 calories most days. I try not to do that too many days in a row, and will make it a point to eat more calories every few days. If I don't track and only eat when hungry, I fear I will lower my metabolism by eating too few calories. What are your thoughts? Should I force myself to eat more calories even if I'm not hungry? P.S. I've lost 25 pounds in 7 weeks, 10.3 pounds in the last 26 days.
Love you and Page 4. Now down 43.9 since June 4. Best thing ever!
Common sense about keto at last, thank you
What about for liver fibrosis F3? Should I be eating a lot of fat/low carb for liver scarring? Any input would be appreciated, thanks.
Your first three minutes cleared up so many of my questions!
Thank you for watching Richard 😊
Very informational Doc. Was worried I was getting to much fat. Thanks
I like these type of rapid fire Q&A videos!
Dr westman this was the best video I've ever heard you give Thank you Thankyou
I started on a low-carb diet because I was diagnosed with prediabetes. My weight was actually normal at 5'3, 130lbs. I am doing this, but I do not want to be too strict and counting calories and amounts of food do not work for me. I only eat foods with fewer carbs (
Very good info. I am a retired FP and have pretty much learned all I know about nutrition during eating keto over the last 17 months. I have lost over twenty pounds and would ultimately like to do it again and get down to 170#. I am very happy with eating this way and will continue to do so. Thanks for clearing up all the RUclips video confusion!
Nice video, answer questions right to the point. I like your approach. I'm subbed.
Hi I’m 52 and still in perimenopause and dealing with high cortisol levels, and am on 50mg Metoprolol. I know these things make it harder for me to lose. Tomorrow will be my one year Keto anniversary. Within the first 4 months I lost about 20lbs and have completely stalled since March. I have not followed your list but stay with 20-25 net carbs daily and do not go off plan with cheats. I don’t make keto treats and don’t use MCT oil or ketones. I’ve kept going because I love how I feel and love my energy. I’m about 40lbs from my weight goal. In the beginning I would stay full but the last few months I seem to be more hungry during the day. The fat thing confuses me so I’m glad you posted this....maybe I need to up mine.
I believe, that he says count total carbs, not net carbs. I've read counting net instead of total slows the weight loss. Maybe check his list, get some helpful information? Good luck!
I shared this video way too many people who think that fat is a macro to meet
You are right I'm confused now I been following these groups on facebook and they push eating all these fats and I'm in a stall. I'm wondering if it's the fats.
@@janetnewbill291 Yes, it likely is. You won't burn body fat if what's on your plate is sufficient to fuel your body. Far too many of the new-age keto gurus are pushing a keto regime that is designed for epilepsy treatment rather than weight-loss or maintenance. Drop your fats a little. Increase your protein and check your satiety response. Also look at your fibre content. Fibre helps a lot with satiety and gut health.
I have seen videos that say a keto diet should be 10% carb energy, 20% protein energy and 70% fat energy. This has me seeking fat specific numbers. I also see a keto diet sets a range of 20-50 g. of carbs and 1.5-1.8 g/kg of lean body weight in proteins. In my case if I eat 50g of carbs, 100 g of protein roughly then that leaves me searching for a daily level of some 350 g of fat. I am left wondering, that this seems like a lot of avocados and it is a real problem. Thanks Dr. Westman for this video. It really clarifies things.
Cayrick Pan the fat can come from your own body fat. We do not try and aim for a nutritional specific number. We eat food that naturally contains fat. This is where so many get it wrong.
Excellent video. Many thanks, Dr. Westman.
Hi Dr Westman.. i love your work .. i keep referring people to your work ..cos you are saving lives .. just listening to your voice is so calming .. and the amzing sense you make whenever your videos come out .. plzz make more videos.. we need to hear it over and over again.. thank you and God Bless you and grant you a long life of learning and educating us about the choices we make for a good lifestyle and well being.. thank you again .. lotsa love from Johannesburg South Africa xxx
Hi Naseemah Allyson, thank you for your support 😊
Nice pic of table mountain in the background!
Thank you so much for this common sense approach to a low carb diet. I was turned off to these keto gurus telling us to have 70% fat in our diets!! I would never lose weight doing that! Plus it seems very unbalanced for nutrition to me. I am going back to a more balanced diet keeping carbs under 20g, and no sugar, no white flour, leafy greens, a few fruits, and that is it.
Your content is to the point and excellent. Thank you so much!
Sherismiley thank you for watching 😊
Thank you Dr. Westman! You have been so very helpful to me during this almost year long journey that is now the rest of my life. I am just a couple of pounds from a 50lb loss from the end of November last year 2017 and a total 75lb from 11/2015. I have heard you talk about resting weight loss before and was thankful to hear those words then and now. So wish I had known about you 20 years ago...but I know now 😁👍🏼 Thank you for staying the course for us who are on this journey and those discovering this journey!
Thank you, Dr. Westman! Your approach is so helpful for my type 1 diabetes. ❤️
Michelle Beard 😊🙌
If we are doing keto or carnivore and not for fat loss but other health issues, who or how do we find out how much fat we should be eating & what kinds of fat? Thank you so much Dr Westman ❤️
Dr Eric Westman 🙏🏻🙏🏻🙏🏻
Listening to my body always works best.
Incredibly helpful. Thank you
.... thank you Dr. Westman for your quick reply. That is great news. I am on day 2. Already burning ketones according to the Ketostix. Thanks very much!
Like the idea of intuitive eating. I have been doing keto and i f since jan 2018 and have out on 14lbs. Very frustrating.
Excellent information Dr. Westman !! Your so right food & sweets are everywhere .. Even if you want to stay clear of them. Then you have family - friends wanting you to eat their food …. Growing up "chubby" as my parents called it was even harder . Was told that I had to eat 3 meals a day or I would get sick , to them that was unhealthy :( For a long time starting any diet ( as an adult ) I was worried about that . Hard to break or "unlearn" bad habits !!
Thank you for talking about epilepsy & keto!
thank you. I've been referring family, friends, and co-workers to your videos.
Hi Susan Rockwell, thank you for your support 😊
Thank you Dr. Westman. I can't understand how all these people have different opinions on the low carb ketogenic diet. When I was younger I did the aktins diet and lost alot of weight. I have been on keto diet 4months and have only lost 16 pounds. So I'm wondering if I am having to much fat.
Hi Janet Newbill, it’s not how quick the fat weigh comes off, it’s how sustainable it is long term.
@@AdaptYourLifeyeah I know thanks
How long should it take to see any weight loss? Been doing this for 11 days. Slowly gaining weight. Confused. Have always struggled to get my body to lose weight, even gain weight fasting. I am intelligent. I understand the process. I am diligent in following instructions and not cheating. Seeing nothing. Out of curiosity, I am tracking calories at around1500 a day. I will keep going. Didn't know if it takes a long time to kick in. Sewing other videos where people lose weight instantly
janette, how’s it going now ? did you ever figure out why you were gaining and are you still doing keto?
I'm interested in the list of foods you referred to. I will check the website.
Pam Burke you may find this helpful
ruclips.net/video/84xZMhysMDM/видео.html
How about if you're eating too much in calories? It seems I'm always hungry but I'm on Lexapro for general anxiety disorder and I believe that medication makes me eat more than I should.
Thank you
Very helpful. Thank you.
Excellent explanation. Thanks.
Any tips for those of us doing this diet to rid ourselves of inflammation and allergies? I have maybe an extra 5 lbs to lose, but I'd mostly want to gain muscle and feel healthy and strong.
Thank you Dr. Westman
Hi drEric
Can i eat lean meat and add the extra fat to it like butter or ghee etc...
Thank you
Im keto for 8 months now i lost 51 kilos and i gained 10% muscle
Hi Hussein Jan, this is the Adapt Team answering. Yes, you can.
Keto is so simple - eat only certain foods high in natural fats plus perhaps some non-starchy veg/greens, to satiety - yet can be difficult to get pounded into your skull because it is so opposite what we were wrongly taught - to eat low fat foods and eat often.
I ate low fat for many years to avoid getting heart disease like my father. My three siblings did no such thing, ate whatever they wanted. What happened? I got acute coronary coronary disease and a heart attack at 56 (years younger than my father had) while my siblings did not! Low-fat diet, the 'food pyramid', is dead wrong and kills. Low fat is high carb, and high carb is high sugar, and chronic consumption of sugar is toxic (and so are seed oils). Our bodies are evolved to burn fat, not sugar. Cut out seed oils - canola, soy, corn, sunflower, safflower and the rest - and carbs including all grains and anything made from grains/flours and starchy veg, and you'll be on the path to healthy body weight and better health. It is just that simple. I went keto 17 months ago after surviving the heart attack and I'm absolutely never going back. Clean out your pantry and fridge today and get started tomorrow - for life. Bonus - you'll be eating like a king/queen but looking more like a prince/princess!
Dr Westman, there is current research that shows women need higher fat intake for repair of hormone balance, sleep quality etc., Can you please give some guideline for fat ratio for hormone balance, sleep, adrenal repair, thyroid function for women over 50?
What about adding MCT oil? I read that this is a great benefit.
Hi Deborah Narendorf, MCT is great, of it hinders fat loss, reduce or eliminate 😊
Love you Dr. Westman.💕I just eat to satiety, low carb. Weight loss has stalled.😰
Hi Judy Rowland, take measurements, fat loss is preferable to weight loss.
Judy Rowland are you intermittent fasting? Do you have keto sticks and know that you are in ketosis?
Gary Allan Yes, I have coffee with a tablespoon of HWC, grass fed butter about 10AM about 2PM small meal, usually 2 eggs with two strips of bacon. Dinner around 6pm, protein, low carb veggie, dessert 1 or 2 fat bombs. Nothing to eat except water for the next 16 hours. I do have Hashimoto’s so my doctor told me to not fast longer than the 16-8 protocol. I measure ketones via blood monitor, runs 0.3 to 0.7.
Judy Rowland I cant speak to Hashimotos disease, I can only speak to what worked for me and my wife. We were going just like you, except we were adding butter, mct, coconut oil and collagen lol. So we cut back the fat in the coffee, try to cut it back or even out once a week. Also, see if you can cut out the fat bomb desserts 1 to 2x a week, or out completely and get your fats naturally from food. Be sure you aren't eating bad oils like vegetable, canola, corn, sunflower etc. Add exercise, even walking 20 mins a day, then look to add HIIT, as able, even once a week. There are tons of other hacks like apple cider vinagar as well (you can RUclips search that) if you can stomach the taste. Quality of food too, be sure there isnt sugar added to your food, such as the bacon, try to get organic grass fed beef, etc.
Gary Allan Thank you. Good information.
Thank you for the information God bless you
Thank you for watching 🙌
I am curious about your opinion regarding being a vegetarian, while trying to achieve Ketosis and lose weight. And the possibility of maintaining this eating pattern in the long run. Thanks.
Hi Lizbeth Villalvazo, being a vegetarian and living a Keto lifestyle is completely possible. It would require a little more effort though.
Dr. West an name is Cecilia I’m 71 years old in good health I started keto in September and have done very well in looking at videos throughout RUclips I see there is not any for seniors It would be very much appreciated for seniors looking for keto information so if you could help us it would be very much appreciated thanks Cecilia
Hi Cecilia Gongora, this is the Adapt Team answering. Thank you for your support. There is no specific advice for seniors regarding a Keto diet. This way of eating can be enjoyed by all. I hope this helps 😊
Great videos..thank you for sharing
I am 54, in menopause, and not gaining on this, but not losing. Love this way of eating. I do love wine, and drink red with my meals. Tried leaving it off for a week, again with no results. Help!
Hi Jennifer Bryan, weight loss is a side effect, most health markets improve.
I started keto diet in May 2023 and have done dozens of multiple day water fasting ranging from 2-5 days at a time. on feeding days I eat one meal a day, less than 1000 calories with less than 5 grams of carbs, most days no carbs. I started at 218 lbs. as of 6/30/2024, I'm now 233 lbs. I was able to get my hbA1c down to 6.8 from 9.7 but my weight has gone up. My fasting insulin is 36.6. What gives?
I am on keto for 9 mnts. Lost 24 pounds.. 8 more to reach my goal weight.. never counted calories or macros.. i am enjoying life and keto.. counting makes keto sound like a punishment..
Isn't that the truth??? I use the "eyeball it" method!!😄😄😄😄
I actually enjoy tracking my macros...:)
BRAVO!
Did you ever hear of speed keto? I joined a Keto sight and they are talking about doing it?
Valerie Donahue we haven’t
Enjoyed the video very much!
Hello Dr Westman. Great video. Have a question. I'm trying to lose about 10 lbs. But I'm hitting a wall. I lift weights about 2-3 times a week. I have been supplementing with Creatine monohydrate . Creatine can retain water . Should I stop taking creatine? Thank you
Dr, can you direct us to some valid sources of psychological assistance on dealing with the loss of sugar/carbs. Im following your program and its working but I still feel the "loss". I even have dreams about eating my old carb friendly foods! Go Keto with Casey is a great start, but I feel I need more.
Hi mrscms831, have you looked at some of the other videos on this channel?
@@AdaptYourLife Yes. I have not seen them all but am working on it. Dr. is all about the science and I get so much from the videos. Its almost like having my own personal Dr visit each week. I just seem to be having a hard time letting go of old eating habits. Food is EVERYWHERE!!! and I used to be there. Im not physically hungry, (no rumbles in the tummy) but I am mentally hungry. I need to find something else to fill that gap. In fairness its only been two months and I have 60 years of food memories to overcome. Hey Doc! how about a video on how to get thru the holidays?! I know, I know, PAGE 4!! :)
Dr. Westman, several years ago you inspired me I started Low- carb diet in 2013 and by 2014, I was down 70 pounds, now everything has changed so many Low- carb diets, I gained back the weight back, it so much confusion, I am eating all this fat, butter ghee animal fat mct, on most of the foods I eat, and I have been at a stall for several month maybe losing 1 pound then the next day gaining 2 - 3 pounds, exercise 3 -4 days per week, I have fasted with no success, I have type 2 diabetes, I cut out the sugar about 15 yrs ago, what else can I do. Thank you.
Hi Deborah, we will be running a course specifically on stalls. Please subscribe to www.adaptyourlifeacademy.com to be kept in the loop 😊
Thank you for this! Any guidance for Breast cancer patients?
Should fiber supplements be added,concerned about constipation.
Adapt Your Life
Is there anyway I can get a copy of Dr. Westmans Page 4 ?
Hi Dave S, here is the video version
ruclips.net/video/84xZMhysMDM/видео.html
If a person is eating too much protein and they just happen to be over stressed the cortisol can and will change proteins into sugar
If we keep carb intake below 20g, and we don't worry about ingesting a "sufficient" amount of dietary fat, does that mean we have to ensure that we get an amount of protein such that we don't end up calorie restricting and shutting down metabolism?
Jayce Allen you shouldn’t specifically “restrict” fat, simply eat the fat that is naturally found in your food, eat a moderate amount of protein. I hope this helps 😊
I’ve been on Keto an intermittent fasting for 3 months now. Lost 22 pounds. However my sugar is not coming down. What am I doing wrong? Cut all carbs and sugar out of my diet.
Hi carol moore, are you referring to your HbA1c or glucose monitor?
I’m eating 3 meals per day, should my fat intake cause a decrease in frequency of eating? I do not snack either. How do you get to two meals per day without hunger? Keto now for 4 months.
Hi Mishel White, a Keto diet naturally causes a decrease in appetite, however everyone is different. We believe that you should eat when hungry stop when full.
Can I find your list of limited foods?
You can google Dr. Westman page 4.It list everything to eat and what not to eat. I think I got it on one of his RUclips videos and just wrote everything down.
docs.google.com/document/d/1zzem3tFDjJBvujm-ahG2zSWH8sv4O9NY5GYKUPlDDDg/mobilebasic
Hi Liza Kiesling, here is a helpful video
ruclips.net/video/84xZMhysMDM/видео.html
Pintrest has a printable copy. Dr. Eric Westman page 4 :)
I am doing keto for my diabetes and weightloss. But, I also have epilepsy and take 3 medication for it that cause weight gain. What do you suggest so that I lose weight? Because I have been doing this for almost 3 months and have not lost any weight.
Hi Casey Earle, there are so many reasons, it’s impossible to determine without individual help. If you would like some assistance, we can refer you. Please email support@adaptyourlife.com.
Dr Westman , I fast around 16-18 and my sugar is around 180-204 why is this? My ketones are some times 0.3 or goes to 0.6-0.7 I never know why ? I m very low low carb under 50mg or lower. The higher fast time the higher my sugar goes?please tell me what I’m doing wrong?
Hi haydeh abdolahian, are you diabetic? What time are you checking your blood sugar?
Dr when I do lots of fat my body itches especially my legs severely. But as soon as I reduce fat my itching subsides.
I am unable to lower my insulin dose, my doctor has no clue, so I am stuck, I am left playing with my dosage, you don't take my insurance, so I can't come see you. I'm very frustrated. I'm peeing ketones, sometimes pink,sometimes reddish. My blood sugars are anywhere from 150's to 300's. I do track my food and stay as close to 80/15/5 on macros, with 20 carbs a day...sometimes more...but still have ketones in urine.
Hi Terri m, you are welcome to send us your details (support@adaptyourlife.com) and we can connect you with someone at Heal. They may be able to assist you. 😊
“Starting with protein first”, What’s meant by that?
Mishel White protein is a crucial macronutrient. This is the one to ensure you get in.
Believe it or not, I am struggling with keeping my carbs low because of VEGGIES! I had 2 Eggs with 2 Slices of bacon (scrambled) served over a cup of Broccoli for breakfast this morning. My carbs are at 16 for the day! I only have 4 more for the rest of the day...I will be searching the refrigerator for zero carb foods, but unless it's a very small portion, I won't be able to have much leafy greens tonight (if I am hungry). I never knew how much carbs are in veggies, and I am eating too much of them for my 20g of carbs per day to stay in goal. I keep going back to the video where we are told to eat two handfuls of leafy greens and 1 cup of fibrous veggies per day...how do you do that and keep to the 20g of carbs? I am using a food scale...I will look harder at nutrition labels. I am doing this for Obesity...I'm on day 6 and I won't weigh until I see my doctor on Nov. 7. I have 115 pounds to lose!
I'm sticking to beef, cheese, & eggs. Maybe eating more of those & less veggies can help you.
@@ItsLoriK Thank you! If you have seen Dr. Westman's "Page 4" video where he speaks to a group of diabetics and is teaching them on Keto, he says that we should have 2 cups ("two handfuls") of leafy green veggies per day, and one cup of fibrous vegetables. This is where I am running into my problem. I am doing the beef, cheese, and eggs--and bacon! But it's the veggies that he recommends in that video that is throwing me off. Since this is one of his videos I was hoping he may lend some light to that...how to follow his advice, and no go over on carbs. It sure is eye opening to see how many carbs are in veggies! Thank you for answering my question. I have cut back on veggies and I am on target today and I am noticing that after just 6 days on Keto, my clothes are already fitting better!
I'm only count net carbs, not total carbs and works really good for me
My take on this is that those portion sizes should be the maximums, not the goal - so there are days I don't have any veggies at all. I also stick to total carbs, not net -which also limits your carb intake. I have read that some folks go with net carbs when eating whole (natural) foods. So in terms of your breakfast, I would have had the eggs and bacon and definitely more than 2 slices :) but then again I don't tend to eat breakfast anyway, just don't feel hungry in the mornings.
It’s my understanding that those are limits not goals don’t go over but you don’t have to eat that many per day.
I've been stalled fir months! Fats are high but it keeps me regular otherwise I get extremely constipated 😢😢😢
One question: If on keto, body fat gets used, then why add dietary fat?
What is the name of the book, that has the list?
Mishel White this is Dr. Westman’s “famous” food list but here is a video detailing the same list
ruclips.net/video/84xZMhysMDM/видео.html
Are there any studies about the effects of keto post stroke>
Hi Rachelle Meyer, unfortunately we have not seen a study as yet. More and more studies are being done as the science comes out.
@@AdaptYourLife Thank you.
Adapt your life . Hi I check my sugar after 16 to 18 hours fast usually , I do from 6:30 pm to 12:30 noon or 11 am . My Dr said to do it after 2 hours after eating and if is under 140 it is ok ,not always is good , and my question is why my sugar is around 160 to 180 after 16 or higher fasting ?i cut my diabetic pill because my sugar keep falling and it was very very uncomfortable so my dr said just don’t take it . I’m still on 2000 mg of metformin a day ☹️
haydeh abdolahian after sticking to a keto
Or low carb lifestyle for around 3 months, recheck Hba1C
This is the marker to follow.
As primates we shouldn't live on keto 12 months a year, in spring summer when fruits and veg etc are readily available we would gorge on everything to gain fat.
So in autumn winter we could survive cold and famine.
I do have worries about my personal Ketones and glucose readings though hmm I'm almost 4 weeks on Keto. Lost 6 kgs initially in first 2 weeks then stalled bgl's have some up to fasting 6.2 and don't seem to change much throughout the day .... Ketones blood 0.1-0.4 more low than high... Minimal exercise due to queries bulging cervical disk with severe pain (recent injury in the acute phase) all within my macros I'm 46 yo female weigh 114.9kgs and am 1.78m tall.. What am I doing wrong . Macros 139 fat, protein 92 and carbs 15-19...PLEASE PKEASE HELP ME I'm pre-diabetic diagnosed 3 yrs ago. Had gestational diabetes and my doctor wants me diagnosed with a gtt but I refuse
Deniz Marchmont are you measuring net or total carbs. It seems you are not getting into nutritional ketosis. 0.5 is typically the start.
@@AdaptYourLife yes that is my concern... I'm having net carbs 15-19g
Deniz Marchmont this seems to be your problem. You need to count TOTAL carbs. Try limiting TOTAL carbs to 20 grams and under per day. This should get you into ketosis.
Since being on Keto I have noticed my BP going up.😟
Hi Espian, it’s possible you may be implementing the diet based in internet Keto. Dr. Westman has an online course called Keto Made Simple? This course teaches you exactly how to implement a Keto diet, safely and without all the confusion. Over and over the video lessons, there is also 3 weeks of support within a private Facebook group. The results have been incredible. If you would like to join the waitlist, click the link below.
👇
adaptyourlifeacademy.com/keto-made-simple-masterclass/
PLEASE... Dr Westman...answer. I got a cholesterol lab of 354. Will Welchol (acid bile inhibitor) cause bodily damage while eating higher fat? I have been strict keto since APR 2018.
Hi Liza Kiesling,. It may not need treatment. Have you checked out cholesterol code (David Feldman) you may also want to visit HEALclinics.com for personal consultations:
Yes I have. I went to Feldmans remnant cholesterol chart and it says I am at highest risk.Do you know the effects of Welchol while LCHF.?
You could always get an NMR lipid test. That gives you the complete picture of what's going on. My cholesterol is nearly 300 but my other readings are spectacular. I have less than 90 LDL-P small particles, so all the others are the big fluffy kind that does not stick to arterial walls. It's also becoming more and more recognized by doctors that total cholesterol is not a very good indicator of heart health. Good luck.
Love ya Doc. !!
... my calcium score is zero, my BMI is 20.6, I am 5’ 4” and weigh 117 - 120 lbs, but my measurements are 36” 33” 38”.... my waist is the problem area.... should I do the Keto Diet? I would like to lose the weight around my waist but if I do it for the rest of my life I’m a bit afraid I will get too thin...
Hi 1tribble, your body would reach its “Set Point”. This is the weight that your body would set to naturally. This type of eating is a muscle sparing diet so really optimal for most 😊
Triglycerides decreased,HDL increased,but LDL increased a list ??
Hi Jameskutty Thomas, please follow the work of David Feldman (Cholesterol code). Triglycerides going down with raised HDL is exactly what we look for. You may also find this particularly interesting😊
ruclips.net/video/8A-BEm8xtW0/видео.html