Counting Carbs to Lose Weight: What 20g Looks Like [No Cooking to Cooking]
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- Опубликовано: 2 июн 2024
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Keto diets are popular because they work for weight loss. Much of this benefit is because this way of eating keeps your blood sugar low, which keeps the fat-storing hormone, insulin, low. Those low values give your cells a break from the constant bombardment of insulin, allowing them to regain insulin sensitivity, release fat, and revitalize your metabolism.
But what does a keto diet look like, and how do you piece meals together when you ONLY have 20 grams of carbohydrates to play with? This video shares three days of keto menus. One for those who love to cook. One for those who tolerate cooking. And one for those who want to stay out of the kitchen.
List of 100 Low Carb Foods: drbeckyfitness.com/low-carb-f...
Dr. Becky's Mediterranean Keto Cookbook: drbeckyfitness.com/mediterran...
Love to Cook Menu:
Mushroom & Spinach Omelet (4.8g)
Tuna Salad on Greens (6.9g)
Baked Cod & Veggies (4.3g)
Tolerate Cooking Menu:
Deviled Eggs (1.8g)
Taco Salad (10g)
Shrimp Stir Fry (7.8g)
I Hate Cooking Menu:
Raspberry Cheesecake Cup (6.3g)
Grocery Store Salad Bar (10.5g)
Costco Pre-Cooked Beef (1g)
Additional 1/4th of Grocery Store Salad (2.6g)
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
5 Low-Carb, High-Fat Foods to Eat Every day: • 5 Low Carb, High-Fat F...
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
Alcohol & Low Carb (Keto) - Yes? No? Maybe?: • Alcohol & Low Carb: Th...
Carbs vs Net Carbs - What's the Difference: • Carbs vs Net Carbs - W...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. 
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Dr.Becky this is the video I was waiting for. Thank you!
I love your videos,they are short ( mostly under 15 minutes) and easy to understand.
Thank you Dr. Becky. This video has provided much clarity!
Thank you. Good ideas, all of them. Making my shopping list now.
Your voice is so soothing. Thank you for the helpful information Dr. Becky.
What a great video! I like to cook, but there are some days I would like to just grab something, so I will use all 3 menu plans.
Thank you. Your calm and sensible advice is keeping me motivated.
Ma'am you speak with such clarity & intelligence. thank you.
Good info. Always good program😊
I absolutely love the LMNT electrolyte drink mixes. I really enjoy seeing what foods to eat in a day. As a beginner at a keto lifestyle, it really helps me. Thank you.
Thank you Dr. Becky! Currently maintaining 20 grams/day and loss of 50 pounds over the last four years this is, by far, the best explanation of information regarding keto lifestyle 😊
Dr.Becky..thank you! I ABSOLUTELY LOVE THIS VIDEO... I'm 50 y/o and prefer my carbs on the lower end..(except for some occasions) .Flatter stomach,less bloating and digestive issues and I feel good knowing I'm eating clean ,healthy meals..and snacks...( nuts nuts🤦♀️)
I do increase my carbs with loaded oats (chia , berries,flax etc) and jasmine or basmati rice if I strength train or have physically demanding day at work.
I took screen shots as reminders of my meals😁😁💜💜
Great examples of what to eat, keeping it simple and healthy 🩷🩷🩷
Thank you Dr. Becky !!!
Thank you. Awesome book "Intermittent Fasting". We just left the doctor's office, and we both lost 6 lbs in two weeks; We just started 0 1 2 3 diet and 12:12 Fasting.
These are great recipes, thanks. ❤
I love to cook. I also drive truck and am home every night but my days are long. There are times I may go out of town day or two.
I can plan and prep my meals. Big thing is to prep meals so ready to go in my lunch box. If I don’t then I am subject to fast stores. Better practice leads to better choices. Thank Dr.
Thank you for this content.
Thank you for the recipe ideas. An omelet for breakfast is a weekend luxury! I don't mind cooking, but I prep all my food for the next week on Sunday mornings, so that my time in the kitchen is minimal and packing my work bag for breakfast and lunch is quick and easy! Cottage cheese with mixed berries for breakfast, a variation of cobb salad for lunch. Dinner flip flops every few weeks with brussels, spinach or mushrooms with taco seasoned angus ground beef, baked chicken or angus beef meatballs in various combos. Eating the same things each week takes discipline to know that real food is fuel, and eliminating junk is not too difficult when you get past the sugar cravings. Definitely takes a changed mindset. Iced coffee is what may put me slightly over the 20gms. It takes me 20 minutes to shop the perimeter, and less than two hours to prep everything. Walk at least 3.5 miles each day. Down 15 pounds since mid-February. Blessings to everyone!
Cottage cheese and berries are not a low carb meal.
Thanks for this! ❤
This options are amazing!!!
I was diagnosed with pre-diabetes on Valentines day. I'm loving your videos. Great work Dr. Becky!
I reversed my pre diabetes w IF. My diet, not perfect, didn’t change.
Tasty looking recipes thanks Dr Becky 🥗
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
This was so helpful
This was really helpful thank youuu ❤
Sounds great, I'm definitely going to try these!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Interesting.
We eat a lot of that stuff without being on a keto diet, lol.
What if you don't want to lose weight but just be healthy? Can the carb count be increased?
So much to learn...
Thanks for the great information and brevity of your videos!
Great website too!
Thanks for the ideas…👍
Thanks Becky for making things easy for me to follow, too much info out there and it gets confusing. I have been following your advice now for a month, and I am off to a great start.
That's great to hear, Lucky Pupito!
Great information, thank you 🙏🏽
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Thanks. That was helpful.
Great information and inspiration! Thank you!
Hello how are you?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Great video, thank you!
Great information. Thanks 😊
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
… YOU are great… New viewer, and subscriber… Spinach, frozen, chopped with grated cheese… I like the Italian cheeses😱… I would normally put this in a flour burrito… but for keto, I would put it on a chaffle…
The spinach cheese, egg, and a tablespoon of almond flour Will also make a good chaffle …
I want to experiment with a chaffle made like an Okonomiaki (Japanese street food)…or make it the traditional way as a pancake…. with a squiggle of mayo on top… You do have some very good recipes and ideas… Keep doing what you are doing… Thank you… God bless America🇺🇸
Awesome. Thanks for your great videos.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Good information! I struggle with coming up with meal plans...& I love bread & butter (mostly to get my calorie count up!) I will be looking up your book! Thanks for all your videos! They are VERY helpful!
🦝
Try Keto Focus & Low Carb Love on YT. Hundreds of recipes. I also love the small channel My Low Carb Recipes Journey for some very simple quick recipes.
@@johnnypenso9574 Thank you...I will check them out!
i started on a IF and ketogenic diet for health reason, weightloss came as a bonus. But i reaslise staying low carb affect my sleep, i find it hard to fall asleep and stay asleep...and sleep brings health and is so important. i am at a lost of what to do.
This is great! Thankyou!
Ur voice is v calm and soothing
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
Thank you. This is helpful!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I have a tip. Download some of your videos, and when you are tempted, listen to Dr. Becky. Seriously, I have conquered the sugar and gluten, but still need motivation to keep carbs down.
what a great channel? ...thanks much!
The thing I didn't like about keto was the counting and tracking. Switched to zero carb. Much simpler.
How can you eat zero carbs with vegetables ? Seems like your still be consuming some carbs even if they are a small amount ..
I have not eaten a vegetable of any kind in almost three years. Just meat, eggs, fish, butter, water and black coffee. Technically these all contain trace amounts of carbs, so you're right I do get some carbs and protein can be converted by gluconeogenisis to provide all I need. There's no such thing as an essential carbohydrate and fibre is actually not healthy for the human digestion system.
Good for you Mark 👏
Edit: now if the rest of us could figure things out for ourselves.
@@marklanders630 don’t you get constipated?
No, I make sure to eat enough fat to keep things moving nicely.
I like cooking but sometimes I’m short of time so I will be trying all of these recipes…they look really good. Thanks.
Hello how are you doing?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I love all the cooking ideas but I think I will start with the first one.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
One of the best ever! Excellent! Targeted most of the whining with your keto arrows - bullseye!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Good recipe 👍👍
Thank you so much for this video. This is great. I am all 3 of these, depending on the day! This is so appreciated.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Such an insightful video, thank you so much Dr Becky.
Would you suggest not counting net carbs, instead counting the full carbs? Thanks🙏❤️
I recommend counting full carbs.
Great video thank you!!!
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?
I have IBS and I’m having a hard time finding vegetables that won’t upset my stomach!
I've discovered your channel and enjoying your videos. I have a question though, for people who suffer from hyperhidrosis, should they increase their intake of electrolytes? Thanks for all your knowledge sharing.👍
All 3 meals ok with low carbs, but also low in animal protein, mainly,and fat. That's why carnivore is a far optimal way of eating long term than keto which could help therapeutically short term.
I would avoid eating too much red meat though
I first started Keto about 8 years ago and have been STRUGGLING to get back on (I now have about 50 lbs to lose). I know the principals and "rules", but having a difficult time staying on track. I LONG to feel that great again. I struggle in the evenings when I am starving and the cravings have not gone away yet once you are in ketosis. Think some bone broth may help? What is the best support for that first week when cravings have not yet subsided? I have tried the LMNT powders but they taste SO SALTY and adversed to that taste. Thanks so much!
Wow thanks ❤️💯
Thank You 😊
Becky what’s you thoughts on cottage cheese while on keto.I never used it on my last ketolife.Iam 4days in now and. Thinking of checking some nutrition labels.
I did a very low carb diet(25 gms.) many years ago. I lost weight rapidly, but I began to have severe tachycardia. The doctor told me that people die from low carb diets. They are dangerous, because they mess up your metabolism.. I was checked out by a cardiologist to be safe, but my heart is fine. Your body needs carbs, especially if you are active.
I totally agree, your body needs carbs, your brain needs carbs to function! 20gr of carbs per day is not going to work in the long run. Moreover, a woman's body needs a minimum of 1500 calories a day to function, I don't see that happening with these small portions and salads.
I agree too on that,, the keto diet seems extreme, better take 50g of carbs for years than be on the edge of 20g every day not knowing the future consequences. Our body remembers the mistakes we make.@@gladysklip6984
Thank you for the recipe ideas - I keep my carbs under 100g per day sometimes less I’ve reduced processed sugars and carbs and IF 16/8 - I’ve lost 55 pounds in 6 months reversed my diabetes lowered my BP inflammation and cortisol and other improved blood results
Congratulations, Gloria! That is wonderful to hear!
@@beckygillaspy thanks to you and Drs Ben Bikman and Fung
What an inspiration! Carol UK
@@carolbarnes7520thanks Carol gained 10 pounds over Dec Jan friends visiting from overseas and general gluttony over Xmas ny but quickly getting it off x
Hi Dr Becky, when I go low carb/low sugar, I get cold and shaky with anxiety at night and get lightheaded. Is this because I need electrolytes? Thanks 🙏
Grocery stores/salad bars spray their veggies with sugar water to keep them looking fresh.Fact.
Thanks very much dr Becky as always ..so appreciated🥰 (For me, I used to eat sautéed/cooked spinach but recently starting to avoid it since I heard Sally K Norton who maintains some of our greens like spinach (nuts too) are high in oxalates and wreak havoc (incl cancer in our body)). However, I do understand everyone’s body is different.
I hope dr Keith continues to be well. Love you both! Been following since 2FitDocs “days” 🥰🙏♥️
Dr. Becky, What do you think of SugarMD and his video titled "Very bad news for the Keto diet"? Thanks in advance.
How, how much and when should I be drinking Apple Cider Vinegar?
Dr.Becky, I really messed up this a.m. after having a zero carb supper the night before! I don’t even why I did this but I ate one slice of bread with peanut butter then one hour later I’m experiencing heartburn!! Is my stomach more sensitive to carbs after going without for five days? This has been a real learning experience for me because except when I was fasting I’ve rarely gone without carbohydrates!! As always I so enjoy your videos!!
Hi Jim, you may have heard the saying "correlation is not causation." That applies to your experience. The heartburn happened after eating carbs (correlation), but it is hard to say with certainty that it was the cause. If the heartburn was temporary, you can use the experience as a learning opportunity.
Could you post calorie counts for these meal plans so we know?
Ik u may not answer, but what do I think about Noom? Btw, love your videos!!! I have turned off SOOOO many videos, especially that guy that never wears a shirt and says you can eat donuts, pizza etc lol
Anyone have a low carb ice cream or gelato? Somedays you just gotta reward yourself! 1:45 🎉
1. Can lmnt break a fast?
2. Is it okay to drink during IM fasting? Great v.
Thanks alot you are amazing 👍👍👍
As someone who eats a low carb diet (12 carbs per day) and has for 30 years there seems to be some misunderstanding. We don't count carbs to lose weight. We count carbs to remain in ketosis so we're able to burn fats for energy. We reduce calories to lose weight and fortunately eating a low carb diet reduces appetite so we're able to eat less calories without being hungry. I'd like to add something else. Lately I've seen at least three videos of doctors trying to compare low carb to keto. Let me explain it as simply as I can. Consider a box filled with different varieties of apples and we'll call that low carb diets. Now we reach in the box and pull out a gala apple and that's a keto diet. There is really no difference because it's an apple just as all the rest in the box are. It might have a slightly different appearance or taste or texture but it's still an apple. A keto diet is a low carb diet.
But if they’re different apples they have different amount of sugar
I prefer Redmonds Re-Lyte for electrolytes ...LMNT also excellent..
Hello how are you doing?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Is the keto you talk about the kind that puts you into ketosis? I don't want to mess up my body. Tried Adkins years ago and felt so sick while in ketosis.
Do the flavored LMNT packets stop autophagy during fasting?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Hi Dr. Becky. I have successfully followed you for the last year! Thank you. Please could you tell me if LMNT would be suitable for a person with Addisons disease that is trying to lose weight?
The Dr. can't give advice on YT. My question will be, is there anything specific to Addisons that would prevent you from intaking salt, potassium or magnesium? If not, I don't see where there would be an issue but I'm just a layperson.
@@johnnypenso9574 thank you. Thats what I thought.
Dr. Becky, your Mediterranean Keto book isn’t on Amazon. Where can I buy it?
Thank you for your interest, Bett! It is available on my website: drbeckyfitness.com/mediterranean-keto/
You explain it so easily. I downloaded list...I'd like to know if this is possible if only animal protein we eat are eggs n fish? Can we add any source of plant protein, legumes (lentils, chickpeas)?
Plant proteins, such as legumes, are high in carbohydrates, making it difficult to stay at or below 20g/day.
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
Is there any electrolyte drink mix that does not contain fake sugar? Those fake sugar is just as bad as regular sugar! But I don't seem to be able to find a tasty electrolyte drink mix without fake sugar. Dr. Becky, help please!
I'm on a strict Keto diet in terms of carbs and sugar, not for weight loss as I'm not heavy, but for health. One thing that rarely gets mentioned is how a keto diet, or the meals in particular, need to be considered based upon the degree of physical exertion that a person expends during the day.....perhaps even mental as well. I am a gardener and I'm usually walking all day long and using my arms pretty much as well. Shouldn't my degree of fat and protein intake that is needed be based upon my physical work requirements? I do have good energy on keto, so I must be doing something right.
There are 2 kinds of carbs; simple and complex. Sugar is a simple carb, veges are complex. Fruits are simple and some are more complex. Simple carbs turn into sugar in the body.
Complex carb are necessary. The body runs on Proteins, Carbs, and Fat. As long as you maintain the proper balance for what you want to achieve, you'll be fine.
Greetings from Ireland. I have recently come across your fabulous videos. Does anyone know if LMNT sends their products to Ireland? Thanks so much.
Thank you for your comment, Rory! Unfortunately, I do not believe they do.
What are your thoughts on a 4g of carbs serving of protein powder with almond/coconut milk for a mid afternoon snack at work? Thanks Dr. Becky for your videos. They are so very appreciated! Sending love from Cape Breton, NS.
What about Zero Sugar Pedialyte? Would that also work?
Mushrooms are not vegetables. What if I don't like meat or eggs? What if I am disabled and can't stand in the kitchen and cook? What about snacks? I hate raspberries and cream cheese. I'm diabetic and I'm a picky eater and I am having such a hard time. I'm about to give up.
How many eggs are you suggesting for hard boiled egg breakfast?
Hello, I hope you're safe over there? I hope this year brings happiness, prosperity, and love all over the world, I would love 💚us to be good friends in honesty and in trust if you don't mind. I'm Doctor Christopher Johnson from San Francisco, California, where are you from if I may ask?❤
I thought I was eating low carb, but when I looked through a few pages of my tracking I see that I’m over 60 grams a day. But it’s all from vegetables. Should I not be adding cucumber and bell peppers to my salad? Even the cheese I add has carbs. 😐
💖🙏Xo Dr Becky💖
how many deviled eggs or tacos should you eat?
I’ve been on Keto for almost a year. I thought I’d kinda take a small break. I’ve been watching a lot of videos about this. Nothing major. Just a bit more carbs. My scale went up. Now I’m not panicking, I’m going with water retention, but it does make me wonder
If you're eating roughly the same amount of food then it's probably just water retention. But "just water retention" still makes your jeans tighter & hard to button up!
@@johnnypenso9574 unfortunately I don’t wear pants at home, I wear shorts, that’s what got me into trouble during COVID. And I didn’t have a working scale then. I keep track of everything I eat, so I’m hoping it’s just water retention. Nothing major, just get back on my Keto. But this is why I’m kinda scared of carbs now. I struggle for the last 10 yrs, & I never had a problem before. I’m just confused
You can go from keto to low carb diet with more fruits
I would be interested in knowing the Calorie, Fat and Protein count of these meals. Thanks
@@dr.christopherjohnson4840 I am a cheese head from GB WI.
@@joegaines8826 Hello
@@joegaines8826 Are you still here?
@@joegaines8826 HELLO 👋👋👋
@@joegaines8826 Are you still here?
I enjoy your video’s but the thought of eating salad when the weather is cold isn’t appetizing. What would you suggest for 3 hot meals, for 3 or more days?
I have trouble tolerating raw veggies. I love them roasted in the oven or air fryer (400 degrees 12-15 minutes with a little olive or avocado oil, salt & pepper and garlic), and stir fries are great. I like to sautée fresh spinach or baby greens with oil and garlic.
Make soup; cook your veggies; skip the veggies and eat cooked protein. You can do it! Just expand your mind and the ideas will come
Dr. Becky, do you not eat butter?
I use butter and other fats for cooking.
I love a sandwich. Not every day but at once a week. Plus, it is so easy to make if feeling unwell which I often am and need food. I find it too challenging going no carbs. Chocolate is an addiction.
Choose health!
@@nancycy9039 Overall, I do eat healthily. I am saying that because I am ill, and often significantly debilitated, making a sandwich with wholemeal bread really is the easiest option for me than preparing a salad. Not every day but maybe once or twice a week. I also go weeks without one. So not sure why you are saying "choose health!"
Chocolate is a hard one to give up totally. I have dark choc. Not as sweet of course and will have less. Nonetheless, sugar as Dr Becky knows is not easy for many to give up completely. I struggle with that.
@@Oshunsprite I wanted to encourage you onward in your keto journey. Are you doing keto for health or weight loss, or both?? A thing with ketosis is that going off it can significantly set back the production of ketones, which promote better health. Takes time to get back into ketosis after consuming carbohydrate rich food. Maybe you could make a ‘sandwich’ with lettuce leaves? Or just have (twice) the sandwich fillings on a plate? Wishing you good health
@@nancycy9039 Oh that is so kind of you to say that. I do find it hard to stay in ketosis. I am doing the 16:8 though and love Dr Becky's videos. Lettuce leaves sounds like a very good idea as does having twice the fillings! Thank you. I am not actually doing keto, but low carbs. Primarily for weight loss and also b/c I am convinced low carbs or keto is the way to go. Lowers inflammation too. I am struggling to lose weight as not able to exercise properly due to my health condition. If keto is the most powerful way to lose it, I would do it. A bit nervous though about having zero carbs. Choose Health is a good mantra.
You don’t have to be zero carb. Most people find ketosis possible at 25g carbs per day. You’ll figure it out. I also count carbs as carbs and not net carbs
Teach yourself to savor your food. Turn tv off. Turn off all tech. Eat your mean mindfully while fully savoring it. Be grateful for it.
3:50 food examples
So, is lupin flour ketogenic friendly because if you count total carbs then certainly it's not.
Then it’s not
I don’t count just have 2 meals a day and eat low carb foods. Seems to work for me plus I have one meal a day only on one day a week
Skip to 3:40 or thereabouts to avoid the merching
There are no amounts in this video???