Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
1) Ketosis is a metabolic state. 2) keep carbohydrates very low. 3) count total carbohydrates. 4)Choose the most liked proteins. 5) Prioritise proteins 6) Clear out carbohydrates from kitchen 7) Avoid Keto junk foods. 8) No need to measure ketones. Overly complicated!! 9) What is your Keto objective 10)Keep carbohydrates super low..
My investigation results indicate seed oils are half of the issue for healing and inflammation. Studies show that when sugar consumption is lowered that obesity and diabetes stay high and seed oils are probably the other variable in this equation.
I did NOT want it to be total carbs for weight loss and began keto/low carb using different low carb recipies mimicking regular foods. I lost about 7 pounds but then just yo yo'd. Finally, i tried total carbs😮, i started losing again. I'm in the early weeks of total carbs but I hope this works because I truly want to avoid my dads health issues.
I started keto a week ago to help reduce my BP that was quite high. I am someone who enjoys eating low carb veggies, so being able to have those is a great plus for me. I never even as a child cared for fatty meats, so my protein will be lean and I will get my fats from cooking with butter and a few tbsps of heavy cream in my coffee which I will not give up my morning afternoon cups. A week later I am down 7 lbs, but more importantly my BP is down from starting at 158/90 to today 120/64.
I first started omad and then decided to try and use keto to stop being hungry. But I stupidly listened to some influencers that said keto products are okay and that just encouraged my sweet tooth and started back carb addictions. Then after 10 months I had improved a bit health wise but I had started putting on weight again and was in chronic fatigue. Then I caught the C virus and watched a few carnivore advocates and decided to try that. It’s been amazing fatigue went stomachaches gone and many more problems and I dropped weight straight away even though I was eating more food. Almost a year now and I can’t see me changing this way of life.
I have been a very noncompliant tupe 2 diabetic for over 15 years with a high weight of 268 lbs st 5'3" and a high A1c of 13.2! I have finally been using the total carb rather than net carbs and have ditched most of the keto extras. My A1c is now 6.9! Thank you, Dr Westman !
Well i don´t know did i have t2d, but i sertainly were insuline resistant by many marks and signs on my body that i suffered. My A1c were 8,5 (i keeped even that very high, too high anyway) when i started my ketogenic lifestyle and i dropped mine to 4,8 at three months. I measure it once a month and don´t monitor it closely, but it´s been 4,8 - 6,1 ever since. I can agree all other things with Dr. Westman except netcarbs. It would cut the amounts veggies i eat if would consentrate on total carbs. Carbs that are fiber does comes out as they went in and does not effect to blood sugar. I also make everything from scrats using quality pure whole foods so i know exactly what am i eating. I´ve been keto for eight months now and and i have lost 46,3 lbs (21kg). So i basicly have done my main goals, still over weight but not obese. Now that this is my lifestyle and totaly normal way of living i will continue to keeping myself on ketosis and living healthier life. I hope you´ll keep getting positive results too. There sure are so much other healthy improvements as bonus that is amazing.
I like this easy approach because that's the recipe for long-term success. The main thing is just getting started and then trying to perfect it. Never shoot for the moon, especially at the beginning. I got lost in the trivial details and that is why I gave up on "healthy keto"
I started the Keto diet to prevent diabetes as I'm a pre-diabetic My body metabolizes fat better than carbs I found out, since I have been on this diet since I found Dr. Westman I understood keto much better I have been doing it for over 9 months I do eat lots of vegetables and is going great so far thank you for this channel.
The best tip there in my experience is to clean out the pantry of high carb and processed garbage foods. I did it incrementally after checking ingredients, a few items at a time. The unopened box of custard powder with its carb fillers and chemical additives - out! Vegetable oils and sesame oil - out! The tasty but sugary sauces with additives - out! All replaced with real unprocessed low carb food that is much healthier.
Dr Westman, I like how you make Keto so simple, as a 64 year old this is good enough for me . Added fats has been an enemy for me hence I want to try this
Thank you for sharing your perspective. I have been a refined carb addict my entire life. Always trapped in the downward spiral of yoyo dieting. I finally became so overweight that I had trouble breathing and on the cusp of T2D. I decided to quit my addiction cold turkey and discovered keto, and your channel. It is still early days in my health journey but am down 70 lbs in 4 months so far with my a1c plummeting to normal levels in the same time span. Lets go!!!
I wish that I could just move to Durham. I'm in AL and I'm pretty sure there insn't one doctor in this state that could even define ketosis, much less be of help.
I've been on keto for 2 years as it helps me therapeutically stop RLS (restless leg syndrome) symptoms. I did lose some weight (from ~170 down to ~140lbs), but that was not the goal. I've had to emphasize fats for fuel -- eating too much protein relative to fat triggers the RLS symptoms (apparent gluconeogenesis). Four months ago was my first bloodwork since ~2019 and my first A1C reading (5.7); I'm prediabetic but had probably been diabetic. I still have lower-leg edema but am on no meds and almost 60.
I wish I had seen this video before buying a $40 app that I couldn't figure out. Thank you Dr. Westman. I gained 25 pounds from being on prednisone since Sept 2022 and can't take anymore so just started keto. Having a pool party this weekend and my guests will be having pizza and I'm having a chicken Caesar salad. Time to get real with myself.
I put it out on twitter. I’m now down 80lbs. Weight loss is now slowing down. I still have 18 pounds to go if I want to get back to a weight I was always at. Still motoring on Keto.
I was on keto from early March to mid October this year (2023). Lost 55 pounds, which was 28% of my body weight. Counting NET carbs ended up working better for me. I tried keto in 2022, counting total carbs, and I failed. But hey... everybody's different... right?? No one size fits all.
@@keepitrealoriginal you can lose weight doing that but if you're diabetic a lot of the fake fiber they're putting in things to make them "keto" under net carbs is being absorbed and affecting glucose and insulin levels in the body.
New to Keto. Dr. Westman is my new lifestyle management doctor. I'm preparing to clean out my pantry along cabinets from carbs & sugar (except sugar free snacks or substitutes). It's going to be tough but I have to try it for health reasons 😢
I'm 50 and just had my second stroke, I can't keep up my unhealthy ways or I'll die, very soon. I can't clean out my cupboard because I have family and they aren't so keen on going Keto. I will have to use will power and avoid the foods for them and just cook two meals at every meal. I started a week ago and I don't have any desire to touch what was killing me. I have foods for me and I happy with that. I know this is my life style choice to live.
@@isldgal, Thank you, 6 months later I'm down 60lbs, I only eat clean, no junk, no sugar. I'm walking several miles without being winded. It really does feel good to have my life back.
I had a catastrophic hemorrhagic stroke at 48. I now am already doing intermittent fasting, but just now starting keto to fix my A1C, inflammation, and help essential hypertension. The stroke was 4 years and 11 months ago. I had a mini stroke 7 months after the first one, but, I'm still alive and not bedridden, so stay on the path, you can do it.
@@timledbetter1781 , I'm past my one year mark. I eat very clean now. Very low carb, no processed junk. I wallked for miles this past year, now I full on hike, 10 mile hikes. I went from 240 to 160. Still working on me, but my A1c went from 7 something down to 5. Last checked 6 months ago.. I reversed type two and went off of cholestrol meds. I'm alive and feeling better than ever. I still have the fear of having another stroke, that was something I never want to feel again. Merry Christmas and thanks for sharing. May this year bring you much happiness.
Your lovely gentle nature is encouraging thank you. I found keto daunting and too confusing. I ended up ketovore, so mainly BBEB plus fish and dairy and when I have company I allow a treat of dill cucumbers maybe a few cherry tomatoes. It is so simple and straight forward.🇦🇺
I agree with everything except for not using an app. I use carb manager to track net carbs and total carbs and it helps tremendously. I don't have to write anything down or remember what I ate that morning and then add it up later. The app tracks carbs for you
I’m beginning keto after doing macros for two years on and off. During macros I was low carb, as soon as I went back to the normal American diet /not tracking I packed on 10 lb within weeks. I also had a mild fatty liver and I plan to reverse that. I also have eczema and allergies and I’m going to try keto to reverse everything. I’m excited, as I don’t have to track calories and proteins/fats/carbs. Now it’s just making sure I don’t consume carbs/sugar.
I'm very glad to have discovered Dr Westman, I'm new to Keto and have been very frustrated at the prospects of minutely tracking carbs, fat and protein. I kept asking myself why we need to track the protein and fat so carefully when it's the reduction of carbs that puts and keeps us in ketosis. I am also doing keto because my wife has Parkinson's and/or Alzheimer's, not to lose weight. His suggestion to follow the correct influencer was spot on. His advice in this video has removed much of the stress and anxiety about organizing and following such a strict diet. My focus from now on will be keeping track mainly of the carb intake. We're getting plenty of protein and I'm trying to get most of our fats from what I consider healthy fats such as olive oil, avocado oil and fish. Thank you Dr Westman for taking much of the stress out of Keto.
Healthy fats are the fats in the meat, including fatty red meat, and other real food, like whole Greek plain yogurt, as well as butter, especially if you can get grass fed. You have to let go of the old dogma that we've had forced down our throats for the last 50 years. It's been horrible advice that's launched epidemics of every metabolic related disease from obesity to type 2 diabetes and heart disease to Alzheimer's and non-alcoholic fatty liver disease, not to mention the explosion of digestive issues. It is not and never has been based in evidence. Olive oil is often mixed with seed oils, so be careful with that. Basically, everything we've been told about fat and cholesterol and red meat has been a lie.
My husband and I just had lunch at a local restaurant and I had a double bacon cheeseburger, with no bun and they have freshly made pork rinds. It takes work but most restaurants will be flexible. They want your business.
I’m so glad you said we don’t need an app! I’m old-school and haven’t used one for these four and a half years I’ve been eating “Ketogenically”. I do record every morsel of food I eat, though, in a journal/day planner. Also record my daily weight and whatever exercise I’ve done. If I know I’m going to splurge on Saturday when I go out for dinner with family, I tighten-up my Carbs for a few days before and fast all day until that special meal. Plan ahead and toe the line! 😊
SUCH a real, moderate, do-able and normal voice in the Keto world- so true, ESPECIALLY that LAST COMMENT for us trying to loose weight, and get metabolicy healthy. Definitely sharing for sure. thank you 🙏🏼
My parents raised me not to throw out food, so I will eat those products that I already have (pasta, beans, etc) over time, but I will not buy new ones.
I to was raised not to waste food but when it comes to my health I won’t hesitate to toss out was is detrimental to my well being and don’t care if I have 5 boxes of noodles, rice or whatever it might be left in my pantry, out it goes!!! Why even bother going Keto if you are not willing to go all in and do away with all the sugar and carbs still stacked up in your pantry and have a fresh start getting healthy much sooner then to keep on eating everything up just because it’s there and you don’t want to waste it? Makes no sense to me! What if you had bought some poison but didn’t find out until later that it can kill you, but because you bought it and paid for it you would rather eat it than discard it because it cost you some money!😏
I start by saying that this is quite enlightening, even if I got some basic moves in it sounds like I could scrap some foods for being too much carb, even if those foods were just some chocolate. I got some basic amount of proteins, but how much should I think about fat and kcals overall? What about basic level of carbs?
What about portion control? My hunger meter is broken...I can't honestly tell if I'm satisfied or full and am prone to over eat. Then when I get up, my belly is distended and I feel so full. On a Keto-genic diet, how much of these foods should one eat at a given meal?
Similar to my problem. Carb addict and large portions. I can gain weight on zero to 10 gm carbs. My answer was to buy new plates, 23 cm, one meal a day no snacks, no eating after 6pm. 1800 cals is my breakpoint, over I gain, under i lose.
This is an old comment I know but you don't have to cook for other people if you don't want to aside from small children. They can either eat what you cook or cook themselves. I recently relieved my wife from ever cooking because she's embedded in the low fat high carb philosophy so we parted ways on eating.
Dr. Westman, Please forgive this question since I am confident you have answered it a thousand times, but I am brand new to Keto at age almost-65. I have thoroughly enjoyed your videos and appreciate your expertise. I have also watched videos by Dr. Boz, who says that fat should be the priority over proteins. Can you please direct me to where/why proteins trump fat? I want to know, understand, and do Keto properly, as I am addressing health issues with this lifestyle. Thank you for being the go-to expert in this field and for making Keto understandable. God bless you…Michele
If protein is too high it can still be transformed into glycose/blood sugar in your body. But don't bother too much. Most of the time with heath issues you need to lose weight anyway. So, just get your carbs very low under 100g, better under 50g for weight loss reasons under 20g/day, and see if you lose weight. If you don't, lower your fat content. I've lost 23kg in 10 months 90kg to 67kg @ 159cm/5"2' and stayed on the lower fat side. See what works for you, bodies can be dlightly different of what works best. Good luck. I hope you got somewhere in the last 3 weeks already, since you posted here.
This is great common sense, easy to assimilate information on what keto is and what keto isn’t. I understand the doctor’s objective in not vilifying people going for the sources that they can either afford or have access to; however, I think we are at a point where we do need to vilify “factory food” - for a number of reasons One reason is that the seed oils, and such, are known to be very problematic for the mitochondria and metabolism, and these products that are used in these foods are very prevalent and very addictive. At this point, it seems to me there is value in being very plain and honest about staying away from these foods regardless of their carb count.
question: how to measure total carbs? does as this mean I have to measure every single vegetable, herb, nut & seed that’s consumed?! How about of protein? I have heard the portion formula is… 1g of net protein: every kilogram of desired healthy bodyweight. is this correct?
@breehog2878 You don’t need to measure anything, just write down everything you eat, for example lunch was a burger, a cup of green beans with butter, and water. Ask Google how many carbs in each item: burger, green beans, butter, water, and you will know that you have eaten about 10 carbs, so about half of your daily carbs. You will also see the net carbs when you Google it, but ignore that because it just makes it more complicated.
I really appreciate you saying that Keto diet can be used for different purposes. Please Dr. Westman, help me out. I don't want to lose weight. I want to use keto diet to fight my type 2 diabetes. I tried the Dr. Eric Berg version of Keto diet for over five months. I just wanted to reverse my insulin resistance. But I lost so much weight that I became emaciated and looked like a skeleton. I quit. Yet I still believe in a natural weight to reverse my condition , and keto diet seems to be the way to go. This video gave me hope, and I want to give it a shot again. What would be the appropriate keto approach for me ? Please help me out. Thanks a bunch in advance for your help. Dramane Deme Burkina Faso (West Africa)
Some Drs on utube say if you are insulin resistant then you need to add ketones, check your ketones and insulin. An example was given of a very thin older woman who did not produce ketones very well. Also, they say to eat alot more fat. That fat calories should be equal to protein calories. I'm doing carnivore due to carb intolerance and my hair is falling out A LOT! Other ppl have said some ppl on keto or carnivore can have hair loss. Can you please speak to these issues? Not everyone is overweight but have metabolic issues. Thank you so much!❣️
Wondering if a Keto diet is recommended if you have been diagnosed with NAFLD? I was told that I need to lose weight, but that a keto diet would cause me to lose weight "too quickly" which they said can cause complications for my liver. Not sure I believe this but it would be good to hear from others with NAFLD who decided to use a keto diet to lose weight and what their results have been.
I am not a doctor, but I would think a Keto diet would be great for what you have. I know Dr. Robert Lustig talks about the fatty liver a lot. He has an excellent book about metabolism. Check it out if you can or find him on RUclips.
I stopped buying Atkins bars a long time ago.. and the newer ones too. Occasional carb craving? I start with a huge glass of super iced water first and if it persists, I take 1tbsp olive oil or 1tbsp almond butter with protein powder and stevia, or beat greek yogurt , egg, ghee, oat fiber+stevia+ lemon juice , bake and placate my sweet tooth.
Hi Doc, thank you for the great info as always, would like to ask for some advise: 1. Does it matter what you eat if one is doing intermittent fasting? 2..If doing keto diet, does one sill need to do IF? 3. If one has a family history of diabetes (mother side), is it better to combine IF and Keto to prevent/reverse it?
you eat where you want to go. at different stages in your journey that diet is different. I am nearing my goal, what I eat and when have changed ... but my diet and pattern are much different from my fiancée; she needs to gain mass.
Does it matter what constitutes the 10 carbs per meal? For example if I ate 3 eggs butter and the amount of bread that had 10 grams of carbs would that fit into the plan?
I run 3 miles a day and maintain my carbs under 20 grams a day due to my medical history, and it tones my muscles and decreases my stress 😊 While on Dr.Westman's ketogenic diet... you don't have to exercise unless you want to😊
Did learn something, which is always a good thing. And the final statement that this is a grassroots movement, brings me to my question. Without suggesting grassroots -- plant based protein, what's CKD stage 3A suppose to do? Yes, I am diabetic w/o the need to check glucose levels or inject insulin, and carbs are a no no. But I was told by my Drs practice to reduce protein albeit animal or plant. The former is definitely on my suggested reduction list. I am supposed to be doing more good carbs from fruit vegetables so my muscle protein isn't overly burned. What is the recommendation for CKD?
@@lilofee27772 definitely Ask to be shown the studies / published research. Not in any way suggesting anything but good care for yourself yet soooo much has changed for diseases etc….that the FOOD BE THY MEDICINE is now (for me type 2) is crucial for healing several serious health issues AND it keto ketovore or straight carnivore has proven itself inspite of the docs being very Negative uneducated docs I know it’s hard to be re-educated with only 10 minutes per patient But we MUST MUST be our own advocates speak ‘truth’ backed by facts!! community’s is sooo important we can change one person at a time ❤
I think Dr Westman meant Total carbs, including so-called insoluble fibres that can be absorbed. If I heard correctly, he said "net carbs can be absorbed".
Who would you recommend for keto to stop seizures started from a head injury in 2004. I stopped meds in 2012, I have seizures the same time every month, approximately 24 a year. I have listened to talks by a few Drs including yourself but it gets very confusing which one to follow.
@@Gail-gf7km Not so far I have tried it for 6 months & only have 2-3 seizures a month. Started MCT & coconut oil. Also found a Dr Mary Newport, she recommended a dietician at The Charlie Foundation
I live in Franklin County NC. Where is the brisket and collard greens? I want to go there and try them. I'm not far from you...just in the next County. Lol
Dr when you say keep the carbs super low, can you please tell us what is total consumption of carbs In a 24 hours period thank you from Johannesburg South Africa 🇿🇦
I eat about 60 carb gms a day and am losing 1kg a week, 19kg in 4 months. The amount you can eat is different for everyone. 20gms would be too extreme for me and feel like a crash diet.
This sounds very encouraging but omg there’s so much contradicting information everywhere! I don’t know who to trust! So what he is saying sounds like a low carb diet and not really keto. From what I understand, the difference between low carb diet and keto is that while keto is low carb.. it actually does prioritize high fat then a moderate amount of protein. He claims that fats are not a priority. It’s just all so confusing and everyone is so contradicting
I disagree with "don't use an app". My mom is having experiences with cravings, bloating, acid reflux, etc. and is overweight. After taking the time to explain to her that dropping the carbs might help her with these problems (since medication and other things were not working), she dropped down to.... wait for it... 75g of carbs. She thought she was doing keto the entire time. I think some people will need to use an app to measure their vegetables and ensure they are under 20g. Just from talking to my mom, she has no idea. She would go to 30 or 40g if you gave her rough guidelines and I really suspect this is way too much for her. She will need to use an app for at least a month and then just stick to the same foods. I don't think she could follow it any other way.
Does anyone here know where I can get my Keto questions answered? Started Keto 6 months ago, and doing very well; decreased pain and inflammation, lost 20 lbs., decreased blood pressure. But now I've had burning in my lower legs and neck area which has been getting worse over the past few weeks. It started when I cut out Licorice Root, which is a sweet herb, and seems to feel better when I put back white rice and milk. The increasing summer heat is not helping. Help!
Why not start adding the licorice root back in a little at a time to see if that eliminates the burning in your leg. How much of the root were you consuming before? Over 20 grams per day?
@@alexr6114 I did start adding it back, thanks. I'm back on 3 teaspoons of the powder daily, but the burning continues. I've started playing with increasing fat while decreasing carbs, with some improvement.
I think it is easy to get too much fat/calories. Keep track for a while of what you are actually eating since something is not working, take a walk every day, and I am having luck putting some brocolli, mushrooms, cabbage, peppers in my meals instead of all calorie dense foods. Experiment a bit and good luck.
Surprisingly, milk is fairly high carb because of the natural sugar in it, lactose. 12carb grams per 250ml cup. Best to reduce milk intake and go for more cream or cheese instead.
I mostly agree with your approach to keto. I understand that you try to keep it simple for the average person to be able to follow but there is a portion of the keto population who considers advanced nutritional principles and strategies. Quality of food matters (the fast food thing) and measuring ketones to get a sense of where you’re at depending on what you eat is valuable.
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Best thing I ever did was reading the book Woman’s weight loss secrets: the unspoken truth, after applying the knowledge I got from the book I feel like the cellulite is magically disappearing from my body
Thank yiu fir sharing I will get the book
1) Ketosis is a metabolic state.
2) keep carbohydrates very low.
3) count total carbohydrates.
4)Choose the most liked proteins.
5) Prioritise proteins
6) Clear out carbohydrates from kitchen
7) Avoid Keto junk foods.
8) No need to measure ketones. Overly complicated!!
9) What is your Keto objective
10)Keep carbohydrates super low..
My investigation results indicate seed oils are half of the issue for healing and inflammation. Studies show that when sugar consumption is lowered that obesity and diabetes stay high and seed oils are probably the other variable in this equation.
I did NOT want it to be total carbs for weight loss and began keto/low carb using different low carb recipies mimicking regular foods. I lost about 7 pounds but then just yo yo'd. Finally, i tried total carbs😮, i started losing again. I'm in the early weeks of total carbs but I hope this works because I truly want to avoid my dads health issues.
I thought too much protein would be turned to glucose
@@mgoss350 How is it going? Do you still stick to 20 total carbs? I am not losing on net either :(
@@nathandurant2825not glucose, too much gets stored. What’s the storage system? Fat!
I started keto a week ago to help reduce my BP that was quite high. I am someone who enjoys eating low carb veggies, so being able to have those is a great plus for me. I never even as a child cared for fatty meats, so my protein will be lean and I will get my fats from cooking with butter and a few tbsps of heavy cream in my coffee which I will not give up my morning afternoon cups. A week later I am down 7 lbs, but more importantly my BP is down from starting at 158/90 to today
120/64.
Well done you.
How are you doing?
I love Dr Westman, straight forward.
It's a beautiful day in the Ketohood.
I first started omad and then decided to try and use keto to stop being hungry. But I stupidly listened to some influencers that said keto products are okay and that just encouraged my sweet tooth and started back carb addictions. Then after 10 months I had improved a bit health wise but I had started putting on weight again and was in chronic fatigue. Then I caught the C virus and watched a few carnivore advocates and decided to try that. It’s been amazing fatigue went stomachaches gone and many more problems and I dropped weight straight away even though I was eating more food.
Almost a year now and I can’t see me changing this way of life.
I have been a very noncompliant tupe 2 diabetic for over 15 years with a high weight of 268 lbs st 5'3" and a high A1c of 13.2! I have finally been using the total carb rather than net carbs and have ditched most of the keto extras. My A1c is now 6.9! Thank you, Dr Westman !
Well i don´t know did i have t2d, but i sertainly were insuline resistant by many marks and signs on my body that i suffered. My A1c were 8,5 (i keeped even that very high, too high anyway) when i started my ketogenic lifestyle and i dropped mine to 4,8 at three months. I measure it once a month and don´t monitor it closely, but it´s been 4,8 - 6,1 ever since.
I can agree all other things with Dr. Westman except netcarbs. It would cut the amounts veggies i eat if would consentrate on total carbs. Carbs that are fiber does comes out as they went in and does not effect to blood sugar. I also make everything from scrats using quality pure whole foods so i know exactly what am i eating.
I´ve been keto for eight months now and and i have lost 46,3 lbs (21kg).
So i basicly have done my main goals, still over weight but not obese. Now that this is my lifestyle and totaly normal way of living i will continue to keeping myself on ketosis and living healthier life.
I hope you´ll keep getting positive results too. There sure are so much other healthy improvements as bonus that is amazing.
I like this easy approach because that's the recipe for long-term success. The main thing is just getting started and then trying to perfect it. Never shoot for the moon, especially at the beginning. I got lost in the trivial details and that is why I gave up on "healthy keto"
I started the Keto diet to prevent diabetes as I'm a pre-diabetic My body metabolizes fat better than carbs I found out, since I have been on this diet since I found Dr. Westman I understood keto much better I have been doing it for over 9 months I do eat lots of vegetables and is going great so far thank you for this channel.
Congratulations to you 👏 🙌
The best tip there in my experience is to clean out the pantry of high carb and processed garbage foods. I did it incrementally after checking ingredients, a few items at a time. The unopened box of custard powder with its carb fillers and chemical additives - out! Vegetable oils and sesame oil - out! The tasty but sugary sauces with additives - out! All replaced with real unprocessed low carb food that is much healthier.
Good work !
Dr Westman, I like how you make Keto so simple, as a 64 year old this is good enough for me . Added fats has been an enemy for me hence I want to try this
Thank you for sharing your perspective. I have been a refined carb addict my entire life. Always trapped in the downward spiral of yoyo dieting. I finally became so overweight that I had trouble breathing and on the cusp of T2D. I decided to quit my addiction cold turkey and discovered keto, and your channel. It is still early days in my health journey but am down 70 lbs in 4 months so far with my a1c plummeting to normal levels in the same time span. Lets go!!!
For simplicity, this is some of the best advice I've seen. Thanks Doc!
I wish that I could just move to Durham. I'm in AL and I'm pretty sure there insn't one doctor in this state that could even define ketosis, much less be of help.
I've been on keto for 2 years as it helps me therapeutically stop RLS (restless leg syndrome) symptoms. I did lose some weight (from ~170 down to ~140lbs), but that was not the goal. I've had to emphasize fats for fuel -- eating too much protein relative to fat triggers the RLS symptoms (apparent gluconeogenesis). Four months ago was my first bloodwork since ~2019 and my first A1C reading (5.7); I'm prediabetic but had probably been diabetic. I still have lower-leg edema but am on no meds and almost 60.
*This video is a great resource for anyone looking to embark on a successful keto journey* ❤
I wish I had seen this video before buying a $40 app that I couldn't figure out. Thank you Dr. Westman. I gained 25 pounds from being on prednisone since Sept 2022 and can't take anymore so just started keto. Having a pool party this weekend and my guests will be having pizza and I'm having a chicken Caesar salad. Time to get real with myself.
I put it out on twitter. I’m now down 80lbs. Weight loss is now slowing down. I still have 18 pounds to go if I want to get back to a weight I was always at. Still motoring on Keto.
I was on keto from early March to mid October this year (2023). Lost 55 pounds, which was 28% of my body weight. Counting NET carbs ended up working better for me. I tried keto in 2022, counting total carbs, and I failed. But hey... everybody's different... right?? No one size fits all.
I lost 165 counting net carbs and no excessive.
@@keepitrealoriginal you can lose weight doing that but if you're diabetic a lot of the fake fiber they're putting in things to make them "keto" under net carbs is being absorbed and affecting glucose and insulin levels in the body.
I'm so happy being on Dr.Westman's diet...I can now stand up and type instead of sitting at the desk❤ 🎉🎉
New to Keto. Dr. Westman is my new lifestyle management doctor. I'm preparing to clean out my pantry along cabinets from carbs & sugar (except sugar free snacks or substitutes). It's going to be tough but I have to try it for health reasons 😢
@shamekaChee78 Wondering how you are doing. Consider getting rid of sugar free snacks or substitutes as well - better to just quit all sweet stuff.
I'm 50 and just had my second stroke, I can't keep up my unhealthy ways or I'll die, very soon. I can't clean out my cupboard because I have family and they aren't so keen on going Keto. I will have to use will power and avoid the foods for them and just cook two meals at every meal. I started a week ago and I don't have any desire to touch what was killing me. I have foods for me and I happy with that. I know this is my life style choice to live.
I wish you the best. You can do this ❤
@@isldgal, Thank you, 6 months later I'm down 60lbs, I only eat clean, no junk, no sugar. I'm walking several miles without being winded. It really does feel good to have my life back.
@@feralon9570 GREAT JOB!
I had a catastrophic hemorrhagic stroke at 48. I now am already doing intermittent fasting, but just now starting keto to fix my A1C, inflammation, and help essential hypertension. The stroke was 4 years and 11 months ago. I had a mini stroke 7 months after the first one, but, I'm still alive and not bedridden, so stay on the path, you can do it.
@@timledbetter1781 , I'm past my one year mark. I eat very clean now. Very low carb, no processed junk. I wallked for miles this past year, now I full on hike, 10 mile hikes. I went from 240 to 160. Still working on me, but my A1c went from 7 something down to 5. Last checked 6 months ago.. I reversed type two and went off of cholestrol meds. I'm alive and feeling better than ever. I still have the fear of having another stroke, that was something I never want to feel again. Merry Christmas and thanks for sharing. May this year bring you much happiness.
Your lovely gentle nature is encouraging thank you.
I found keto daunting and too confusing. I ended up ketovore, so mainly BBEB plus fish and dairy and when I have company I allow a treat of dill cucumbers maybe a few cherry tomatoes. It is so simple and straight forward.🇦🇺
I agree with everything except for not using an app. I use carb manager to track net carbs and total carbs and it helps tremendously. I don't have to write anything down or remember what I ate that morning and then add it up later. The app tracks carbs for you
Thank you Dr Westman for your advice ❤❤
I LOVE ALL OF THIS! THANK YOU DR WESTMAN! KEEP IT SIMPLE
I’m beginning keto after doing macros for two years on and off. During macros I was low carb, as soon as I went back to the normal American diet /not tracking I packed on 10 lb within weeks. I also had a mild fatty liver and I plan to reverse that. I also have eczema and allergies and I’m going to try keto to reverse everything. I’m excited, as I don’t have to track calories and proteins/fats/carbs. Now it’s just making sure I don’t consume carbs/sugar.
I'm very glad to have discovered Dr Westman, I'm new to Keto and have been very frustrated at the prospects of minutely tracking carbs, fat and protein. I kept asking myself why we need to track the protein and fat so carefully when it's the reduction of carbs that puts and keeps us in ketosis. I am also doing keto because my wife has Parkinson's and/or Alzheimer's, not to lose weight. His suggestion to follow the correct influencer was spot on. His advice in this video has removed much of the stress and anxiety about organizing and following such a strict diet. My focus from now on will be keeping track mainly of the carb intake. We're getting plenty of protein and I'm trying to get most of our fats from what I consider healthy fats such as olive oil, avocado oil and fish. Thank you Dr Westman for taking much of the stress out of Keto.
Healthy fats are the fats in the meat, including fatty red meat, and other real food, like whole Greek plain yogurt, as well as butter, especially if you can get grass fed. You have to let go of the old dogma that we've had forced down our throats for the last 50 years. It's been horrible advice that's launched epidemics of every metabolic related disease from obesity to type 2 diabetes and heart disease to Alzheimer's and non-alcoholic fatty liver disease, not to mention the explosion of digestive issues. It is not and never has been based in evidence. Olive oil is often mixed with seed oils, so be careful with that. Basically, everything we've been told about fat and cholesterol and red meat has been a lie.
Love your way of presenting !!
My husband and I just had lunch at a local restaurant and I had a double bacon cheeseburger, with no bun and they have freshly made pork rinds. It takes work but most restaurants will be flexible. They want your business.
I’m so glad you said we don’t need an app! I’m old-school and haven’t used one for these four and a half years I’ve been eating “Ketogenically”. I do record every morsel of food I eat, though, in a journal/day planner. Also record my daily weight and whatever exercise I’ve done. If I know I’m going to splurge on Saturday when I go out for dinner with family, I tighten-up my Carbs for a few days before and fast all day until that special meal.
Plan ahead and toe the line! 😊
Where can we get the "one sheet" of recommended protein and veggies? Thanks!!!
Best advice I've ever gotten
excellent advice.keep it simple for long term success!
Sir I have a question. Once you start Keto is the plan good for long term. I am female 69 yrs, 220lbs. Thank you
Thank you for this reminder.
Thank you so much this simplifies things a little for me. I am on a keto diet now for 1week
SUCH a real, moderate, do-able and normal voice in the Keto world- so true, ESPECIALLY that LAST COMMENT for us trying to loose weight, and get metabolicy healthy. Definitely sharing for sure. thank you 🙏🏼
My parents raised me not to throw out food, so I will eat those products that I already have (pasta, beans, etc) over time, but I will not buy new ones.
Most all cities/towns have a food bank that will accept those foods as long as they aren't past an expiration date.
@@bahba9247I don’t want to give that harmful food to anyone!
Ààaààaaaaaaàa@@bahba9247
I to was raised not to waste food but when it comes to my health I won’t hesitate to toss out was is detrimental to my well being and don’t care if I have 5 boxes of noodles, rice or whatever it might be left in my pantry, out it goes!!! Why even bother going Keto if you are not willing to go all in and do away with all the sugar and carbs still stacked up in your pantry and have a fresh start getting healthy much sooner then to keep on eating everything up just because it’s there and you don’t want to waste it? Makes no sense to me! What if you had bought some poison but didn’t find out until later that it can kill you, but because you bought it and paid for it you would rather eat it than discard it because it cost you some money!😏
@@gj9736ultimately I threw it all out :) carnivore for 8 months.
I start by saying that this is quite enlightening, even if I got some basic moves in it sounds like I could scrap some foods for being too much carb, even if those foods were just some chocolate. I got some basic amount of proteins, but how much should I think about fat and kcals overall? What about basic level of carbs?
What about portion control? My hunger meter is broken...I can't honestly tell if I'm satisfied or full and am prone to over eat. Then when I get up, my belly is distended and I feel so full. On a Keto-genic diet, how much of these foods should one eat at a given meal?
Similar to my problem. Carb addict and large portions. I can gain weight on zero to 10 gm carbs. My answer was to buy new plates, 23 cm, one meal a day no snacks, no eating after 6pm. 1800 cals is my breakpoint, over I gain, under i lose.
You are the best Dr Westman
I agree with clean out the carbs but tough when you still have to cook for the rest of the family. It’s still possible but harder.
This is an old comment I know but you don't have to cook for other people if you don't want to aside from small children. They can either eat what you cook or cook themselves. I recently relieved my wife from ever cooking because she's embedded in the low fat high carb philosophy so we parted ways on eating.
Thanks so very much
Turn music off please.
Thank you so much for your no nonsense approach and easy practical advice 👍👍
I love the music ❤
I like that your saying it’s actually simple. Not to complicate things
Dr. Westman, Please forgive this question since I am confident you have answered it a thousand times, but I am brand new to Keto at age almost-65. I have thoroughly enjoyed your videos and appreciate your expertise. I have also watched videos by Dr. Boz, who says that fat should be the priority over proteins. Can you please direct me to where/why proteins trump fat? I want to know, understand, and do Keto properly, as I am addressing health issues with this lifestyle. Thank you for being the go-to expert in this field and for making Keto understandable. God bless you…Michele
If protein is too high it can still be transformed into glycose/blood sugar in your body. But don't bother too much. Most of the time with heath issues you need to lose weight anyway. So, just get your carbs very low under 100g, better under 50g for weight loss reasons under 20g/day, and see if you lose weight. If you don't, lower your fat content. I've lost 23kg in 10 months 90kg to 67kg @ 159cm/5"2' and stayed on the lower fat side. See what works for you, bodies can be dlightly different of what works best. Good luck. I hope you got somewhere in the last 3 weeks already, since you posted here.
Thanks Dr.☺️
Dr. Westman's book End your Carb Confusion is easy to read and follow, do consider getting a copy yourself.
I’ve been counting net carbs and I’ve still lost about 4 pounds a week. I’ve lost 30 pounds in the last six weeks.
Thank you for this
This is great common sense, easy to assimilate information on what keto is and what keto isn’t.
I understand the doctor’s objective in not vilifying people going for the sources that they can either afford or have access to; however, I think we are at a point where we do need to vilify “factory food” - for a number of reasons One reason is that the seed oils, and such, are known to be very problematic for the mitochondria and metabolism, and these products that are used in these foods are very prevalent and very addictive. At this point, it seems to me there is value in being very plain and honest about staying away from these foods regardless of their carb count.
Dr Westman, where is the brisket place? I work about a mile from your clinic... I want to try it!
I agree with everything he said.
Should I limit how much fat I eat at first since I have about a hundred lbs to lose??
question: how to measure total carbs?
does as this mean I have to measure every single vegetable, herb, nut & seed that’s consumed?!
How about of protein? I have heard the portion formula is… 1g of net protein:
every kilogram of desired healthy bodyweight.
is this correct?
@breehog2878 You don’t need to measure anything, just write down everything you eat, for example lunch was a burger, a cup of green beans with butter, and water. Ask Google how many carbs in each item: burger, green beans, butter, water, and you will know that you have eaten about 10 carbs, so about half of your daily carbs. You will also see the net carbs when you Google it, but ignore that because it just makes it more complicated.
If we shouldn’t use a map how will we know exactly how much carbs we are taking in? Please help me understand.
Dr Westman Does the body forget what to do with Carbs if carbs are kept very low?
I really appreciate you saying that Keto diet can be used for different purposes. Please Dr. Westman, help me out. I don't want to lose weight. I want to use keto diet to fight my type 2 diabetes. I tried the Dr. Eric Berg version of Keto diet for over five months. I just wanted to reverse my insulin resistance. But I lost so much weight that I became emaciated and looked like a skeleton. I quit. Yet I still believe in a natural weight to reverse my condition , and keto diet seems to be the way to go. This video gave me hope, and I want to give it a shot again. What would be the appropriate keto approach for me ? Please help me out. Thanks a bunch in advance for your help.
Dramane Deme
Burkina Faso
(West Africa)
Is there a protein limit Or recommended amount
1.2 -2.0 grams/kg of body weight
Some Drs on utube say if you are insulin resistant then you need to add ketones, check your ketones and insulin.
An example was given of a very thin older woman who did not produce ketones very well.
Also, they say to eat alot more fat. That fat calories should be equal to protein calories.
I'm doing carnivore due to carb intolerance and my hair is falling out A LOT! Other ppl have said some ppl on keto or carnivore can have hair loss.
Can you please speak to these issues? Not everyone is overweight but have metabolic issues. Thank you so much!❣️
What about taking low carb protein drinks occasionally?
Excellent explanation 👌
Wondering if a Keto diet is recommended if you have been diagnosed with NAFLD? I was told that I need to lose weight, but that a keto diet would cause me to lose weight "too quickly" which they said can cause complications for my liver. Not sure I believe this but it would be good to hear from others with NAFLD who decided to use a keto diet to lose weight and what their results have been.
I am not a doctor, but I would think a Keto diet would be great for what you have. I know Dr. Robert Lustig talks about the fatty liver a lot. He has an excellent book about metabolism. Check it out if you can or find him on RUclips.
So straightforward.
How do I go about getting an appointment at your clinic? Please respond.
Well Dr., i still gotta count my macros if I want to loose weight, right? It's still cico, even with keto.
I stopped buying Atkins bars a long time ago.. and the newer ones too. Occasional carb craving? I start with a huge glass of super iced water first and if it persists, I take 1tbsp olive oil or 1tbsp almond butter with protein powder and stevia, or beat greek yogurt , egg, ghee, oat fiber+stevia+ lemon juice , bake and placate my sweet tooth.
Thank you!
Hi Doc, thank you for the great info as always, would like to ask for some advise:
1. Does it matter what you eat if one is doing intermittent fasting?
2..If doing keto diet, does one sill need to do IF?
3. If one has a family history of diabetes (mother side), is it better to combine IF and Keto to prevent/reverse it?
Combining the two may work the best if you've seen evidence of inheriting those family genes...
What about fasting???
I Find it very beneficial but it's not without its controversy !
Great tips Dr. Westman thank you.
Great video 👍
hola dr saluo de chaco argentina creo q es,ta forma de alimentacion es para mi llevo 3años de vegano problemas
Your always the best
What are net carbs?
you eat where you want to go. at different stages in your journey that diet is different. I am nearing my goal, what I eat and when have changed ... but my diet and pattern are much different from my fiancée; she needs to gain mass.
How do you get enough potassium with this diet?
Greens I suppose
Electrolytes. Look up Dr. Berg here on RUclips. He sells Electrolytes that are full of potassium.
Does it matter what constitutes the 10 carbs per meal? For example if I ate 3 eggs butter and the amount of bread that had 10 grams of carbs would that fit into the plan?
no
What about walking/running??
I run 3 miles a day and maintain my carbs under 20 grams a day due to my medical history, and it tones my muscles and decreases my stress 😊
While on Dr.Westman's ketogenic diet... you don't have to exercise unless you want to😊
Did learn something, which is always a good thing. And the final statement that this is a grassroots movement, brings me to my question. Without suggesting grassroots -- plant based protein, what's CKD stage 3A suppose to do? Yes, I am diabetic w/o the need to check glucose levels or inject insulin, and carbs are a no no. But I was told by my Drs practice to reduce protein albeit animal or plant. The former is definitely on my suggested reduction list. I am supposed to be doing more good carbs from fruit vegetables so my muscle protein isn't overly burned. What is the recommendation for CKD?
What is CKD?
Chronic kidney disease
@@wandayonder9772 chronic kidney disease
Maybe you find an answer with Dr Ken Berry's Channel.
@@lilofee27772 definitely
Ask to be shown the studies / published research. Not in any way suggesting anything but good care for yourself yet soooo much has changed for diseases etc….that the FOOD BE THY MEDICINE is now (for me type 2) is crucial for healing several serious health issues
AND it keto ketovore or straight carnivore has proven itself inspite of the docs being very Negative uneducated docs
I know it’s hard to be re-educated with only 10 minutes per patient
But we MUST MUST be our own advocates speak ‘truth’ backed by facts!! community’s is sooo important we can change one person at a time ❤
I think Dr Westman meant Total carbs, including so-called insoluble fibres that can be absorbed. If I heard correctly, he said "net carbs can be absorbed".
• At some point, there will likely be a study on exactly what fibers actually do & do not break down . 🤔
Who would you recommend for keto to stop seizures started from a head injury in 2004. I stopped meds in 2012, I have seizures the same time every month, approximately 24 a year. I have listened to talks by a few Drs including yourself but it gets very confusing which one to follow.
Many people get relief with a very high fat diet.
@@Gail-gf7km Not so far I have tried it for 6 months & only have 2-3 seizures a month. Started MCT & coconut oil. Also found a Dr Mary Newport, she recommended a dietician at The Charlie Foundation
Maybe carnivore.
I live in Franklin County NC. Where is the brisket and collard greens? I want to go there and try them. I'm not far from you...just in the next County. Lol
serious dont track
Does he ever say how many carbs? He says to track total carbs.
How many fat grams and protein grams are recommended to eat in one day.
Dr when you say keep the carbs super low, can you please tell us what is total consumption of carbs In a 24 hours period thank you from Johannesburg South Africa 🇿🇦
He says 20 gram carbs or less.
@@lindaloranger2998 thank you
No more than 20 to 30 grams total carbs per day!
I eat about 60 carb gms a day and am losing 1kg a week, 19kg in 4 months. The amount you can eat is different for everyone. 20gms would be too extreme for me and feel like a crash diet.
@@wandayonder9772 Great point. The maximum carb limits can vary due to so many factors!
I wish I knew this 4 years ago.
This sounds very encouraging but omg there’s so much contradicting information everywhere! I don’t know who to trust! So what he is saying sounds like a low carb diet and not really keto. From what I understand, the difference between low carb diet and keto is that while keto is low carb.. it actually does prioritize high fat then a moderate amount of protein. He claims that fats are not a priority. It’s just all so confusing and everyone is so contradicting
I disagree with "don't use an app". My mom is having experiences with cravings, bloating, acid reflux, etc. and is overweight. After taking the time to explain to her that dropping the carbs might help her with these problems (since medication and other things were not working), she dropped down to.... wait for it... 75g of carbs. She thought she was doing keto the entire time.
I think some people will need to use an app to measure their vegetables and ensure they are under 20g. Just from talking to my mom, she has no idea. She would go to 30 or 40g if you gave her rough guidelines and I really suspect this is way too much for her.
She will need to use an app for at least a month and then just stick to the same foods. I don't think she could follow it any other way.
That’s a very good point especially for people just starting off on Keto. Many still go too high on the carbs not realizing it.
Is Keto harmful for those2ith Lupus!?
Very powerful. Protein first makes so much sense, and every one else seems to promote 'keto' products. Even Dr. Sten Ekberg
Does anyone here know where I can get my Keto questions answered? Started Keto 6 months ago, and doing very well; decreased pain and inflammation, lost 20 lbs., decreased blood pressure. But now I've had burning in my lower legs and neck area which has been getting worse over the past few weeks. It started when I cut out Licorice Root, which is a sweet herb, and seems to feel better when I put back white rice and milk. The increasing summer heat is not helping. Help!
Have you checked all the new foods you are eating for their oxalate content? A lot of "superfoods" are high oxalate and can cause health problems.
@@wandayonder9772 Thanks Wanda. No high oxalate foods on my menu.
Why not start adding the licorice root back in a little at a time to see if that eliminates the burning in your leg. How much of the root were you consuming before? Over 20 grams per day?
@@alexr6114 I did start adding it back, thanks. I'm back on 3 teaspoons of the powder daily, but the burning continues. I've started playing with increasing fat while decreasing carbs, with some improvement.
FYI…licorice root can cause high blood pressure in some people!
I got fatter in the long term im sixteen stone now following low carb diet not sure what i can do now
I think it is easy to get too much fat/calories. Keep track for a while of what you are actually eating since something is not working, take a walk every day, and I am having luck putting some brocolli, mushrooms, cabbage, peppers in my meals instead of all calorie dense foods. Experiment a bit and good luck.
Ok
Advice on full fat raw organic milk please?
The best of dairy along with all the derivatives!
Surprisingly, milk is fairly high carb because of the natural sugar in it, lactose. 12carb grams per 250ml cup. Best to reduce milk intake and go for more cream or cheese instead.
I mostly agree with your approach to keto. I understand that you try to keep it simple for the average person to be able to follow but there is a portion of the keto population who considers advanced nutritional principles and strategies. Quality of food matters (the fast food thing) and measuring ketones to get a sense of where you’re at depending on what you eat is valuable.