I just heard that in UK they are making a medication available that lowers appetite. Well that is EXACTLY what a low carb diet does to my body. I eat unprocessed foods - meats, fish and eggs twice a day and am very rarely feel hungry. People just need to realise that the processed carbs are pure junk and make them want to eat again and again throughout the day.
I believe, the Corporate pharmaceuticals would love to make a "pill" that you could eat all the crap you wanted, drink all the crap you wanted to, get sick with any amount of Metabolic disease including cancer, take a pill, cure it and do it all over again, the consumerism would take the billionaires to trillionaires and further, overnight, Its not about health its about keeping people alive for at least 60 to 70 years with the help of pills to make maximum profits. So one pill fits all for any amount of garbage would be maximum consumerism.
agree 100%. very low-carb and for many like me no-carbs at all are the way to better health, and yes, eating good twice a day, or (for some) once a day, are so appropriate, satiating and satisfying. indeed, processed and junk stuffs are hugely detrimental to our well-being. (my humble opinion)
I would hope that people who are to be prescribed that, be if it mimicks leptin or block ghelin, that these are properly informed, I suspect that the body's ability to produce it could be even more distorted.
My journey on Keto. Pre diabetic A 1c 6.3, 350 pounds. Start Keto. Eat lots of fat to get satiated to break my sugar addiction, break insulin resistance and get insulin sensitive. Results = 80 pound weight loss , A1c 5.0. Doing well then cut fat drastically and live off my body fat and prioritize protein. Success.
The longer I do low carb, under 20, the less fat I eat to be satiated. Throughout my journey of 18 months, I have used ghee, MCT, butter, heavy cream. And I still use to some extent but I don’t need as much. I am 64 and the weight loss is probably 50 lbs. still more to go. I don’t really mind the slowness, I have less skin flab than I thought. But this is my eating for a lifetime and I need to be able to sustain this. Point is that sometimes I eat more fat. Sometimes less
I think the best way to focus on protein first is to focus on the ones with the best fat profile (aka 80% ground beef vs 93% ground beef) or (baked chicken thighs vs broiled chicken breast). The more fat with the protein keeps me satiated longer as I get too hungry too soon with lean cuts of meat. When I stray from this my weight loss slows down and I'm too hungry between meals. So far I've lost 54 pounds since June 2021 or about 6 lbs per month at age 60. I feel great, but still have 20+ pounds to go.
Except for you being a young whipper-snapper, you very well described my experience with low fat proteins, too. For an otherwise identical meal, replacing high fat protein with a "low fat protein" eg, skinless boneless chicken breast or lean beef like sirloin, I will be eating a fat bomb later for "dessert." Your experience, my experience, and many others can tell and should re-emphasize to the well intentioned doctor that being satiated is an integral requirement to achieve weight loss goals, with its concomitant health benefits. When eating high fat proteins, I have also noticed that it's much easier to fast for longer periods of time, as well.
@@tmcche7881 Ha-ha! I find myself adding a fat bomb or two following a meal to allow for better macros & longer fasting times after a meal! I just did a 38.5 hour fast for a colonoscopy and my last meal was very high in fats with moderate protein and of course low carbs to allow for this with the minimum of discomfort. I had a Ratio Keto Yogurt (2 carbs & friggin delicious!!), a beef snack stick, low carb Blueberry muffins and some cheese and it worked like magic. I was also trying to avoid fiber for obvious reasons. lol. That said, having a good amount of fiber from leafy greens and non starchy veggies is a good thing on the keto diet as fiber doesn't count towards your total carb intake. In fact, fiber is necessary to keep your colon clean and since colon cancer runs in my family, I take this very seriously! Anyway, some require more than others but I still try and keep my carbs at 5-10%, fats at 70-80%, and proteins at 15-20%. That formula works very well for me! 😊
that is actually an excellent point that i had never thought of, namely to emphasize those proteins that have the most accompanying fat happening naturally with them. what an excellent idea. thank you
Dr Westman, what a blessing you are! I just found your channel two days ago and am already implementing your advice into my low carb, intermittent fasting life style (8 months and down 84 lbs!). Where have you been all my life?? God bless you, kind sir.
many places still push fat . this video put my mind at ease. 7 month without depression is so great. my brain loves keto. i will continue as i have with more protein thanks
Fat IS important. He's just saying protein comes first. Fat has been villainized for the last 50 years, so a lot of people are trying to avoid it and do keto. It's important not to do that. Don't trim the fat off your meat. Don't buy the leanest cuts of meat. But what he's saying is you don't need to add fats and oils to up your fat to get into ketosis.
Hi Dr Westman I started low carb I 2016 dropped 100 lbs over a couple of years not worrying about added fat in my diet. I have stalled I'm my weight loss and have started to remove fat from my diet and I am happily back to losing the last 35 or so lbs I have left. I am 62 and feel like in 30 thank you for your work the medical establishment needs to acknowledge this way of eating.
@@Nellis202 I try to keep it under 30 grams. But I don't count my salad greens I eat a giant salad daily it includes Greens,avocado,eggs, chicken, ground flax & chia seed, nutritional yeast, broccoli , sometimes small amounts of blueberries or strawberries. Olive oil & white wine vinegar. When starting this diet keep up with electrolytes potassium, magnesium, sodium or you'll feel like crap. For snacks sugar free Jello , small amount of 90% cocoa chocolate, porkrinds. Good luck
I am so thankful to have discovered a real MD who has so much experience and treats real patient living a keto lifestyle. Unlike others on You-tube who claim to be doctors but their degree is in things like chiropractics. You are changing lives for so many Dr. Westman and we are genuinely grateful. I'm 45 lbs down since July simply sticking w/ yr plan.
I admire all Low-Carb MDs, Low-Carb Nutritionists and Dietitians, chiropractors and osteopaths, or for that matter, civilian engineers like Dave Feldman, science journalists like Gary Taubes and anyone living a LC lifestyle, reversing their ill-health, and sharing their knowledge and stories to inspire many more to better health. I appreciate inclusivity over the "mine's better than yours" mentality. It just becomes a never-ending vicious cycle. I'm thankful Dr Westman videos are available for free online. Good Health.
This is a good reality check. I've add quite a bit of good fat to my low carb diet, and I've been at it a long time. I think it is time to start slowly backing off the added fats.
Finally an accurate explanation of how the KETO diet really works. Most channels have you adding tons of butter and additional fats... never made sense to me, because how are you suppose to burn your existing fat if your eating a lot of fat? Ty for this video...
Hi Michael. Yes. I have been very confused about this very thing. We are told that it is very bad to eat high protein and low fat. When you eat fat your body burns it before body fat. Dr. Westman makes so much sense.
It is my understanding that increasing with the satiety of fat on the upstart of a keto way of eating can help some with the transition and cravings. I think the real error comes with continuing after you have made the transition to fat burning and consuming too much dietary fat thereafter. But at the beginning of keto, the additional fat helped me.
Yes Dr Ken Berry says exactly the same thing. Although he will say when you start keto to feel more satiated to add an egg or fat so we don’t get hunger pangs. To absolutely minimize fat bombs. Or not eat them at all. It’s been a slow process of adaption but I feel I will get to my goal. My question is when he says eat some protein every day is there a minimum amount?
It might be a good idea to add fat if you have reached your goals and simply want to stay in keto without losing any further weight. I have to add a whole lot of fat to not fall below 74kg unless I want to eat like 60% protein. I now actually want to gain a few kilos, because I did look healthier with around 80kg :)
Dr. Westman, four years ago your book revamped my commitment to a Ketogenic lifestyle. Now 60 pounds later, my health and my overall outlook have improved. I have even been joined by my wife and youngest daughter. Thanks for being thorough and thoughtful.
I would love to be on a mostly protein keto diet….but I have Uric acid that stays around 7.0 and have had flares of gout maybe 10 times in 15 years. I was told purines in meat and seafood was causing it. I wasn’t even on a keto diet I ate chicken, beef, Turkey or my favorite sardines about once a day plus vegetables. I’m 5’7” 178 lbs and 66 years old and feel it. What’s the answer to that problem. Live in Virginia.
@2007vwbeetle there is some information about gout around, it mainly being caused by fructose, not purines from meat. Maybe Dr. Ken Berry talks about it
Dr. Westman, I always learn so much from you AKA Knowledge is true power. One has to be suspicious when teaching and sales mix. But your motives and message could not be any clearer or cleaner. No need for supplements or keto friendly processed food when simple is better. Give the body what it needs to heal itself. Thank you Dr. W for all you do.
I alternate chicken, beef, fish and sometimes pork. Sometimes I'll have a combination. I like to have some vegetables or a salad with the meal. That seems to satiate. Later today it will be grass fed 85/15% about 8 ounces with an avocado topping. I add olive oil, salt and garlic. Good for the day and the next morning. Since the beginning of December I have lost 35#...20 to go. Of course suffering through C19 started it and became the catalyst to improve my eating habits. SO going from up to 10 cups of coffee with sweets, now its' 2 to 5 (with a little nut butter/dark chocolate as an alternative to cookies. Cut out all processed foods, pretty much most carbs except for (vegetables such as Cauliflower, Broccoli, Avocado, etc., sans potatoes, rice, etc.) and with the winter haven't really been that active. While cutting every carb out may be more effective, the weight loss continues at a slower pace and at 4-5 lbs per month, I should reach my goal by summer. Looking forward to the spring to increase activity. Used to eat a big meal after work (not counting breakfast and lunch, in between snacking) and by the time it was prepared it would be 10 pm. Add a beer or two and there you have it, a recipe for a health disaster. Never thought weight loss would have been so effective just by changing diet by itself and that a more restricted diet would be satiating. But there it is. My results may not be similar for everyone but I think everyone stands to improve however quickly/slowly, even after years/decades of poor eating, which I did.
(Harry here) I totally agree with you. I will admit that when we first started we ate a lot more fat and then we started not losing weight so switched over to lowing our amount of fat intake which cased the weight loss again.
I liked listening to your facts, Dr. Westman, it would have been more convincing with evidence, but with your commitment to the subject of the ketogenic state, I am convinced. 👍😎
Dr. Westman has been doing this in a clinical setting, treating over 15,000 folks using his method. If you are unsure, consider joining the waitlist for his next Keto Made Simple Masterclass at the end of March 👇👇 adaptyourlifeacademy.com/keto-made-simple-masterclass/
I hear you, most people assume keto is for weight loss, but it is not. Keto is used to manage lost of neurological conditions or mood disorders. For each case, there will be a different ration. those are usually high in fat, but if your goal is to lose weight, then you gotta lower the fats, otherwise your body will burn dietary fat instead and you will never lose weight.
Many I have watched are saying 50/50 to start.. then adjust appropriately.. the more inflammation you have, the more fat you need. Less fat if you are only looking for Weight loss. (Once you are Fat adapted that is.. )
I eat twice a day, mostly animal protein and whatever fat is in it. My weight maintains itself at 128-130. All of my health markers are great, and I have energy all day. I'm 59 and 5 ft 5 inches.
I feel better following this advice. I was grilling meat with butter or EVOO, and pouring the juices over my salads, as well as adding EVOO to my salads. I felt internally greasy. I feel much cleaner without the extra fats.
Too high of a percentage of protein will raise your insulin and prevent you from burning fat and that extra protein is then stored as fat. This is why most pro keto doctors have protein at a moderate level, about 20 to 25% of your overall intake.
I heard from a researcher , "Dr.Bikman" , that protein with fat is more anabolic than with just protein.Eggs are the perfect balance ,fat to protein 1 to 1.
You’re absolutely right. They pushed and pushed and pushed for ketones and ketosis and they wanted you to buy these Keytone testers. Well I bought one and guess what? My key tones were 0.40 0.50 And I thought there was something wrong with me. I thought I wasn’t in ketosis. Why are my ketones so low. And then I discovered it’s because I’m using my ketones effectively. I feel great I’m losing weight I’m eating lots and lots of protein I’ve cut out the garbage that’s been making me have symptoms that are not desirable like asthma and lower G.I. problems.
Thank you. I was having such a hard time keeping my calories down, thinking that 80 percent of my diet had to be fat. I'm always going over them trying to get that amount of fat in my meals, plus I wanted to eat more protein than fat, but thought I could only have 20 percent protein. I'm a small stature, 70 year old woman, so I cannot have all the calories most people can have. The excess fat, and smaller amount of protein hasn't been satisfying to me. I'm only 3 weeks into this. Thanks for the clarification.
My dietician told me I needed 130 g carbs daily/minimum. She had me screwed up for years. I'm still sick, but getting better every day. I'm on day 12 and feel so much better.
Dr Westman I appreciate you confirming prioritizing protein not fats. I felt intuitively that I am probably consuming too much fat because I love bulletproof coffee and add butter and coconut cream in there in the morning. I also have full cream in tea or coffee in the afternoon. It hasn’t been easy for me to drink black coffee so maybe I will have just coconut cream. Or just guee. I also have fat bombs that I make myself and will have 2 or 4 of those a day. I have stalled in reducing size but, I am noticing my loose skin toning and snapping back gradually subtle changes. Thanks heaps 🤝🙌❤️
Thank you for all your advice. I love listening to you. In 3 months I have lost 16 lbs and I’m ecstatic and will continue to make LCHF my life style 😍🌺
Just subscribed to ur channel today. I love how u explain everything. I have been "keto" 4 times and gave up. Im now trying again and im really trying to leave out the snacks..and especially making keto deserts. I think after failing four times and giving up...im determined to keep it clean this time and try harder. Its been less than 2weeksnand ive lost 12 lbs. I know its mostly water weight but even 12 lbs I feel lighter and able to breathe easier. I. Am someone that has pain all over from my own girth no doubt. I cant walk long on the tread mill yet as my back feels in rigors!! So for now im trying to keep it clean...fast...and try to slowly incrase the time I can work out until im not longer in pain. I cannot believe ive let myself get to this point. So disappointed in myself but all in can do is try to help myself..get my life black because right now im really not living im just existing
no one has ever succeeded without failing first... never give up on yourself! Losing weight is a process. It has it's ups and downs. And if you go off the wagon once, it is not the end of the world. You will not gain weight back because you fell off once... Just get back on and continue. This is a mistake i made so many times in the past... giving up because i ate something i should not have eaten. Just don't make one day a whole week, that's all. You will make it this time, I just know it!
Yes, forget the keto bread, keto desserts, keto cookies. Trying to fake carb foods on a keto diet isn't really a keto diet. Just eat meat, eggs and green veggies. If you don't like green veggies, an all meat, or carnivore diet works great. All those keto fake carb foods just make you want the real thing. You can do this Jen.
If you it yourself full for not having hunger you won´t urge to any desserts ever. I didn´t ate desserts ever even before starting keto. I always preciated good quality food instead. I haven´t got cravings to sweet things or even snacks. I used to eat some candies or chocolate now and then, but i couldn´t eat much even earlier. Hardest thing was to give up eating bread and potatoes, but potatoes can be replaced with turnips and only things that i miss is good Finnish rye breads. Im so glad that onions and garlick doesn´t have much of a net carbs so i can eat those still. Gives so much flavor to foods and are extremely healthy. I hope you succeed this time.
The Good Doctor is soft spoken. This helps account for his excellent "bedside manner" and outpatient appeal, but it suggests the need for more pronounced mircophony on social media.
If I get hungry these days my blood sugar is stable and I don't bonk or get hangry 😤. My energy is stable 😌 and three years or four, ago, I would freak out if I was getting hungry. I needed to eat something 😩. I am lean, but metabolically I was a mess and clueless as to what was causing my problems. I did a keto reset and my face changed, all subcutaneous fat was melting. Some people noticed a change. What happened to your face? So my six pack started to show and man boobs also melted. I was never the type with a belly. Also elbow stiffness went away. I eat occasionally bread or cake. But I converted to a fat burner and I noticed a difference in energy levels. It seems when you do the reset your body will be in favor of fat burning instead of instant carb loading results. If I eat some ice cream 🍦 I still stay fat burner dominate. Before I think my system was damaged and I never drank soft drinks, fruit juice, or added any type of sweetners to my coffee. My problem was with cake, cookies, Gummi Bears, and so on. My life is much better. I can bike 18km to work and use my 80k fat calories for energy and not bonk or worry about carb reloading. I use to really worry about not having enough food. But now I do not think about it and have confidence in my body. What I say is true. I even ran a marathon fat adapted at 52 and recovered fast, drinking only water. Of course I ran normally, 4:34 minutes time
I read that too much protein is not good for our kidneys. Low carb works for me. I did Atkins with 20gr carbs/5% of my calorie intake, 80% fat and 15% protein. Lost 15 pounds, stalled/plateaued, and gave up. Now, since I do not want to damage my kidneys, I eat almost no carbs (2 grams), protein, and just fat in lean protein. My daily calorie intake is 300 to 350 calories. Almost all of my calories come from lean animal protein; almost "carnivorish" diet. Between 3 and 3.5 oz protein per day. I am only 4'10" and, according to those statistical tables, getting less than 1,200 calories per day is unhealthy. Well, Dr. Westwood put my mind at ease saying in one of his videos that "you don't have to eat if you don't want to / if you are not hungry". Ty Dr. Westman!
I love fasting!!! Yes you can over do it I’m sure but I always feel good when I’m fasting! Just have to make sure you eat well when it’s time to eat again :) I combine low carb and fasting and it is the only thing that keeps me healthy and feeling good! 😊
A wonderful video, thank you Dr Eric Westman. May I add a little confusion, sorry, Fats, a lot of times, the types of fats are not mentioned, the types of fat that are consumed, eaten, and what happens to those fats in the liver, ( well yes we do know that from all the Low Carb Doctors) and or when heated before eating. I understand you may have to keep the video short and add more learning for people as their leaning progresses. Now... Keto, keto for losing weight, and health, fitness, age, that is not the same keto if you have cancer, is it? I have to agree with Prof Thomas Seyfried, (because of you Low Carb Doctors, my whole outlook on health has changed remarkably, my ability to learn now, after a life of mental illness is astounding, It is to me, lol.) So I agree with Prof Thomas Seyfried,, when he writes. The Ketogenic diet is a medicine, its called ketogenic metabolic therapy and it should be respected as a medicine! Thank you Dr Westman.
I'm glad I found this video! I was drinking heavy whipping cream in my coffee and eating peanut butter by the spoonfuls to get my fats in. My doctor has me taking coconut oil gel caps anyway. I was told 94 grams of fats per day by someone else but I don't feel well after all the fats. From now on I'll just concentrate on the carbs and protein only (93 grams per day) I hope that's not too high. I do have heart disease in my family.
Great message, I love fasting though. It has been instrumental in lowering the inflammation for RA. Allowing my body to rest for a couple of day each week keeps me able to function and do daily tasks. Otherwise, keto was not enough on its own, I needed some therapeutic approaches to the situation. I think each person response differently especially if they are in crisis with their health. Its like those who can have 50 total carbs and be fine, some can't go over 20, I sit less than 10 and mostly from eggs. I do believe one day I will be able to eat seasonally and macrobiotically with whole food plants but I will remain meat based.
I great information Dr, you book is arriving today😊. I've been a vegetarian for 40 changed to keto 6 weeks ago enjoying the food. I ate too many cards low protein. I'm feeling so much better as I'm 65 but very active about 20 lbs to loose. My question is I'm suffering with constipation how can I deal with this in a natural way?. Thank you again.
Magnesium…don’t use commercial products with other negative side effects. Magnesium is great and most folks need it supplemented in their diet . Look up all of its benefits. Don’t look at big pharma resolutions. Don’t forget high protein fiber foods. Chia seed are great. (No taste ) but lots of calcium…same with almonds. Great source of good fat and calcium.
I just started following. Thx! I’ve been keto for two years now. I fast and blood sugar is high in the morning until I eat around noon. Is that high blood sugar all morning bad even though my fasting homa ir is .81? I’m in unknown territory but my weight loss continues.
You make some good points but i feel you are speaking only to people who are using keto for weight loss. I think you need a little more context in this video when you say Keto is not about fats. If you are trying to loose weight, the Keto works because it can burn the fat you are storing. So it is about fats for fuel. Once you have lost excess weight you must consume fats to provide energy. Especially if you exercise a lot. Not eating fat and having a low BMI will cause low energy and potential problems. I had this issue. My skin became very thin so you could see my veins standing out, and i was constanty cold plus my stamina was down on long bike rides. I simply didnt have the fats to burn. So i increased mu fat intake to match my calorie requirements (this is the hard part) and I feel good again. So if your body has fats to burn, then you don't need to consume fats. However, if you don't have much body fat and you exercise regularly. Make sure you eat enough fat with the rest of your diet, to provide the energy you need.
The only carbs I consume are wine and avocado. I keep to under 20 per day. Seems to work but slowly. If I eat carbs I drink more and crave more sugar. Puts me back a few days.
I'm always wondering why people who have high fat reserves are very low on energy and dizzy during the Naked and Afraid challange? Is it because of losing a lot of electrolytes?
I’ve been a type 1 diabetic since 1970. I now eat maybe 20 grams of carbohydrates in a typical day. I have never met an endocrinologist who doesn’t think that eating anything under 100 grams of carbohydrates a day is suicidal. For a while I was augmenting my food with fat but I’m still overweight so I’m trying to burn body fat instead. I’ve tried high-protein low-fat days several times a week and it’s difficult to make very-low-fat meat palatable.
I just cant get back to keto. I did it strictly for over a year in just the way you teach. Lost 70 lbs. Once i got to my goal weight of 135 i went off keto. In the last 3 years ive gained back 30 lbs. I did great recently. Keto for a week and felt good. But leading up to my period i get ravenous lately. And i binged carbs the last couple days :(
Does anyone know of a doctor in the Mid-Michigan area who practices medicine from the Ketogenic prospective. The one I found is not accepting new patients.
Thank-you so much for this video, ... I have learned so much from you !! I'm really thankful for your information. God Bless & again, I so appreciate your time & knowledge on this subject : )
Excellent breakdown, the doctor how do we manage constipation? Are usually have to have one avocado a day to manage this is there a way to avoid that and just eat meat or protein
The price of foods is directly proportional to the amount of protein in it. Carbs and fats are cheap. There has, in fact, been a world protein shortage throughout the modern era which is the economic background to modern diets. Prioritize protein.
Loving the info you provide. So say someone like myself who is very lean and active. Any problems consuming too much fat? Would you advise a person like that to consume more fat?
I started Keto about 3and half month ago halved my medications and fast sugar under 100 was watching all this video about eating fat on keto but could not eat this way too much indoctrination and also my fatty liver could not take it so I did the lean version of keto and glad that found this video that exactly how I eat more protein and don’t pay attention if protein comes with fat like prefer chicken legs to breast or Salomon steaks to lean fish also eat avocados removed most dairy except Greek yogurt and fatty cheese in small amounts I like kefir all together lost 12 kg but I don’t pay attention to losing weight since it’s lifetime eating that helps my metabolic syndrome Reduced completely all cravings and try not to eat after 6pm After lifetime of yo-yo diets I finally found something that works for me to instead of fighting cravings all day what is impossible but protein with fat reduce them also eat veggies like salads and very small amount of berries and kiwi
I lasted 2 full weeks on keto diet. I bought the ketone strips and i was making a lot of ketones my stick was really dark maroon. Someone told me that’s dangerous. Anyway the entire time i was doing keto i was always exhausted. Lifting my phone exhausted me. I ended up in the ER from heart palpitations Dr told me to stop it immediately and explained to me that ketones are not healthy for the heart tissue and doing it long term is not safe. …. So now i quit… I’m back to eating and drink sugar and now I’m STILL weak!!! It’s like my body’s insulin doesn’t know to put the sugar into my cells anymore. I’m confused about this whole ordeal. I’m sad because i was losing weight i just can’t live with no energy like that
You didn’t give your body enough time to get fat adapted. Urine strips are ok to use in the beginning but you really should get a blood ketone meter and a blood glucose meter… often time they come together as one unit. Typically you will notice blood sugars come down as ketones rise, usually your not in ketosis until blood levels are at a minimal of 0.5. The more fat adapted you get the higher the ketone readings will be. Good tool in the beginning but once you’ve been doing it long enough you won’t need to measure. When your fat adapted you’ll know… tons of energy, mental clarity, like a feeling of euphoria. Having dark urine strips when first starting keto is expected, it means your body is making ketones but dark strips mean you are just peeing them out. If you would have given your body more time you should see the strips get lighter… meaning your body is using the ketones not wasting through urine. You needed up in the ER with heart palps from an electrolyte imbalance… you lose a lot of water weight in the first few weeks of keto and along with that goes sodium, potassium, etc. You just need to supplement with Redmond’s real salt (salt your food to taste) and make sure your getting enough potassium either from potassium citrate or eating enough green leafy veg or an avacado per day. The heart actually prefers ketones, you can look up studies if you need to. The Dr. In the E.R. probably thought you were in keto acidosis which is when your ketones are super high. Typically 10.0 or higher, usually seen in a diabetic patient having a crisis. For a healthy person you won’t reach those kind of numbers. Take away… give yourself 4-6 weeks to adapt. Could take longer for some but sounds like you were on your way. Tired just means you need more salt /electrolytes. You were experiencing keto flu. Hopefully this helps you to try it again. I know this doc doesn’t advise addding in fat but I’ve seen from my own experience as well as other keto Dr’s /influencers say that adding fat in the beginning trains your body to utilize fat instead of sugar . You can always back off the fat once your adapted. Not sure if you are a woman or man but gat is needed to make hormones… especially important for women. I advocate for higher fat, even adding fat if you feel good with it. Also, check out Stephanie Keto person, Dr. Berry, Dr. Berg. Good luck!
@@Kim-dw7cj when they ran my blood work CBC and something else , they checked my thyroid too.all my potassium and electrolytes and test came back normal. I knew they would because I watched enough keto videos that I learned early on to supplement with Potassium, I spent $180 at Whole Foods on vitamins and trace minerals. My bedroom looks like a drug store. So i was good with taking potassium, drinking trace minerals, b-12, vit D3,C,K2 and other important vitamins daily. I was also putting pink salt on my food. I was eating avocados daily, if i felt dizzy i would put salt under my tongue. I think problem was I have been consuming such a high amount of sugar for years and years that this was a major shock to my system. I used to drink easily 5 cans of coke per day. I know it’s bad but it’s just the truth. I don’t think the Dr thought i was in keto acidosis because it would’ve shown in my blood work my glucose came back 91. I’m thinking i need to monitor my glucose. I’m going to attempt this again after i get the glucose monitor. But i have a couple honest questions. What would be the purpose of having a glucose monitor… do we need to know if our glucose goes below a certain number? What is that number….And 2nd if i was peeing out ketones how would i have prevented it? Is it dangerous to pee them all out etc? My FEAR I’m going to die from hypoglycemia that’s another reason why i quit too. I want to attempt it again. That pure exhaustion literally had me thinking i was dying
@@Kim-dw7cj does the adaption also relate to the weight loss? I have 100 to loose and the first week lost about 10 - of course lots of water weight. But, now, it has all stalled. I feel great but discouraged. Was wondering what your experience was
Maybe you were experiencing "Keto-adaptation" or "keto-flu". To remedy this, add 1-2 cubes of bouillon daily (as long as you don't have a salt-sensitive condition like high blood pressure or heart failure or kidney failure.). Feeling weak at the beginning is typically due to too little salt!
so is a diet based upon one gram of protein for every pound of body weight and matching that protein an equal quantity of fat. So for a body weight of 130 lbs eating 19 oz of medium ground beef a day. Does that sound correct to you?
Thank you for your videos! Helped me so much! But for a few month I am stuck at 16% bodyfat and nothing moves anymore. Should I start counting calories and restricting calories? So frustrating at the moment.
Please consider joint the waitlist for my course “Keto Made Simple Masterclass” this should help a lot 😊 👇👇 adaptyourlifeacademy.com/keto-made-simple-masterclass/
Unfortunately as a vegetarian I don't have very many options when eating low carb. I used to have a whole lot of legumes but now have to just depend on soy products and gluten. I consume some eggs and also soy products but without legumes I am very stuck. Still keeping it low carb and watch the calories as much as possible (hard with full fat dairy!).
I struggle to get enough calories in a day without adding fat. A dozen eggs only has around 900 calories, and a pound of liver less than that. Dropping the carbs let me shed weight without really thinking about it. I ate what I craved and when I was hungry. Now that I'm right at my 10-11% body fat target, I have to consume more calories if I'm going to hike or kayak any distance. Adding fat gives me those calories easier . That being said, I do avoid packaged foods with added palm oils and ketone salts.
@@wisenber - Ok, but the impression I have is that you exercise a LOT and that is not the reality of most people. I mean, who can eat 12 eggs a dy and more?? I can barely eat 3 a day!
@@montycora My point was that getting calories without adding fat while avoiding carbohydrate is difficult. If I were sedentary, I'd still need over 2000 calories a day not to lose more weight. A thirty minute daily brisk walk moves that above 2500 calories. That would require 2lbs of ground beef a day or three dozen eggs. Adding fat helps reduce the amount you have to eat to maintain your weight.
@@wisenber - No, it doesn't work that easily, REALLY. It depends upon your size and many other factors. I am a tiny 40 year old woman, if I eat 2000 calories a day I would gain weight like if there was no tomorrow. I walk one hour a day and I lose nothing, eating a diet of roughly 1400 calories tops. The walks never made me lose any weight. And you are missing the point, he is not telling you to remove all fats, what he is saying is to eat a healthy diet without SUPPLEMENTING fat to get ketones, like a lot of people do. If by walking 30 minutes you can burn 2500 calories, you must be gigantic with tons of muscles. Smaller people with less are not gonna burn that many calories.... and that is most people. You are an exception. This video is not for you, this video is for people that are struggling to lose weight and that are sedentary.
For a migraineur, higher protein is a problem. I have found that it definitely correlated with more migraines for me. I have to keep my fats high and protein moderate. I have read that migraine sufferers have a strong link to insulin resistance. And for me, even too much protein can bring on a headache. Not sure if others experience this.
@@wesleygaitan Yes, I also found that. I’m not exactly sure why the keto community is pushing so much protein these days. I think it’s because people were overdosing on bulletproof coffees and fat bombs, therefore the excess calories were inhibiting weight loss. But for those of us that don’t eat keto products, butter filled coffees and fat bombs; the addition of animal based fats in our diet keep our hunger at bay, and the migraines away. I don’t fear protein at all since I’m a carnivore, but I know my brain and body need the fats.
@@laural1543 yes and also protein can inhibit fat loss for some people, personally I noticed I lost fat easily when I cut down on protein. And also too much protein inhibits serotonin and I particularly noticed this (I felt like a zombie) and protein also makes sleeping harder for me.
This is one of the hardest calculations I've had to make. Almost two mths in and I still struggle with macros and calories. My carbs avg 10.6 a day. I'm always going over on protein which Dr Berg is against and under on fat. I do still eat meat with fat too curb my appetite but I'm confused. I'm 66, lost 12 lbs and am still tired. I won't quit bc I've been off insulin for 3 weeks and I've got 80 lbs to lose. Can't exercise much yet bc of my asthma. I'm hopeful tho!! 😊❤🙏
It was a hard pill to swallow but Dr. Berg is in fact a chiropractor not an MD and a Scientologist (yikes) I’ve lost a good amount of weight following a similar keto protocol like the one described in this video. 45min to an hour of just walking makes an enormous difference. Very simple and easy way to exercise.
@@dariojasso2957 I do have a treadmill. I've had one in my house most of my adult life basically bc of my asthma. Exercise outside can be bad. I've just started 10 mins 3xday and will continue until I'm back up to my hr a day. I got sick with asthma in 2020 and ended up on steroids for 2 yrs (high doses). Ended up diabetic and 40 lbs heavier. Couldn't do anything so decided I needed a real change. That's when I started this. Today I weighed in 16.6 lbs down and it's my official 2 Mos. Thank you for responding. I have kept my protein up simply bc I have lost muscle due to the steroids. Keeping on!! Road to health!!😊
Was it the recent research on Autophagy that allowed for fasting to rise in popularity? I've always done keto with some form of fasting mixed in. This is very intriguing that your background can be traced back to the same camp as Dr. Atkins for whom I have a great deal of respect for. This will be interesting to see how my health changes over time as I emphasize keto and protein first over and beyond fasting. I look forward to a return of youthful strength and vitality.
I use butter to cook my meat on a grill and on my veggies ,I don't use alit of spices actually. I'm not a saucy type for foods. I hate to admit I really like my occasional candy bar or cookie. Nothing like a monster helping of it. Sugar is hard to quit 😆
I just heard that in UK they are making a medication available that lowers appetite. Well that is EXACTLY what a low carb diet does to my body. I eat unprocessed foods - meats, fish and eggs twice a day and am very rarely feel hungry. People just need to realise that the processed carbs are pure junk and make them want to eat again and again throughout the day.
I believe, the Corporate pharmaceuticals would love to make a "pill" that you could eat all the crap you wanted, drink all the crap you wanted to, get sick with any amount of Metabolic disease including cancer, take a pill, cure it and do it all over again, the consumerism would take the billionaires to trillionaires and further, overnight, Its not about health its about keeping people alive for at least 60 to 70 years with the help of pills to make maximum profits. So one pill fits all for any amount of garbage would be maximum consumerism.
agree 100%. very low-carb and for many like me no-carbs at all are the way to better health, and yes, eating good twice a day, or (for some) once a day, are so appropriate, satiating and satisfying. indeed, processed and junk stuffs are hugely detrimental to our well-being. (my humble opinion)
I would hope that people who are to be prescribed that, be if it mimicks leptin or block ghelin, that these are properly informed, I suspect that the body's ability to produce it could be even more distorted.
Idk. I can eat hwole chicken in breakfast. Meat makes me eat more..
Spot On
I like this mini talk format so much better - short straight talk providing information instead of that guy asking him questions.
Yes, I HATED with passion that format of that guy asking questions. It is so silly and unnecessary.
My journey on Keto. Pre diabetic A 1c 6.3, 350 pounds. Start Keto. Eat lots of fat to get satiated to break my sugar addiction, break insulin resistance and get insulin sensitive. Results = 80 pound weight loss , A1c 5.0. Doing well then cut fat drastically and live off my body fat and prioritize protein. Success.
This is my story exactly. I'm not straying from it. Take care.
I think the initial high fat approach helps significantly with fat adaptation!
The longer I do low carb, under 20, the less fat I eat to be satiated. Throughout my journey of 18 months, I have used ghee, MCT, butter, heavy cream. And I still use to some extent but I don’t need as much. I am 64 and the weight loss is probably 50 lbs. still more to go. I don’t really mind the slowness, I have less skin flab than I thought. But this is my eating for a lifetime and I need to be able to sustain this. Point is that sometimes I eat more fat. Sometimes less
I think the best way to focus on protein first is to focus on the ones with the best fat profile (aka 80% ground beef vs 93% ground beef) or (baked chicken thighs vs broiled chicken breast). The more fat with the protein keeps me satiated longer as I get too hungry too soon with lean cuts of meat. When I stray from this my weight loss slows down and I'm too hungry between meals. So far I've lost 54 pounds since June 2021 or about 6 lbs per month at age 60. I feel great, but still have 20+ pounds to go.
Except for you being a young whipper-snapper, you very well described my experience with low fat proteins, too. For an otherwise identical meal, replacing high fat protein with a "low fat protein" eg, skinless boneless chicken breast or lean beef like sirloin, I will be eating a fat bomb later for "dessert."
Your experience, my experience, and many others can tell and should re-emphasize to the well intentioned doctor that being satiated is an integral requirement to achieve weight loss goals, with its concomitant health benefits. When eating high fat proteins, I have also noticed that it's much easier to fast for longer periods of time, as well.
@@tmcche7881 Ha-ha! I find myself adding a fat bomb or two following a meal to allow for better macros & longer fasting times after a meal! I just did a 38.5 hour fast for a colonoscopy and my last meal was very high in fats with moderate protein and of course low carbs to allow for this with the minimum of discomfort. I had a Ratio Keto Yogurt (2 carbs & friggin delicious!!), a beef snack stick, low carb Blueberry muffins and some cheese and it worked like magic. I was also trying to avoid fiber for obvious reasons. lol. That said, having a good amount of fiber from leafy greens and non starchy veggies is a good thing on the keto diet as fiber doesn't count towards your total carb intake. In fact, fiber is necessary to keep your colon clean and since colon cancer runs in my family, I take this very seriously! Anyway, some require more than others but I still try and keep my carbs at 5-10%, fats at 70-80%, and proteins at 15-20%. That formula works very well for me! 😊
@@ladylibertystacker2014 o
that is actually an excellent point that i had never thought of, namely to emphasize those proteins that have the most accompanying fat happening naturally with them. what an excellent idea. thank you
Dr Westman, what a blessing you are! I just found your channel two days ago and am already implementing your advice into my low carb, intermittent fasting life style (8 months and down 84 lbs!). Where have you been all my life?? God bless you, kind sir.
Thank you Anna 😊
many places still push fat . this video put my mind at ease. 7 month without depression is so great. my brain loves keto. i will continue as i have with more protein thanks
Fat IS important. He's just saying protein comes first. Fat has been villainized for the last 50 years, so a lot of people are trying to avoid it and do keto. It's important not to do that. Don't trim the fat off your meat. Don't buy the leanest cuts of meat. But what he's saying is you don't need to add fats and oils to up your fat to get into ketosis.
Hi Dr Westman
I started low carb I 2016 dropped 100 lbs over a couple of years not worrying about added fat in my diet. I have stalled I'm my weight loss and have started to remove fat from my diet and I am happily back to losing the last 35 or so lbs I have left. I am 62 and feel like in 30 thank you for your work the medical establishment needs to acknowledge this way of eating.
Could you kindly tell me what your daily carb intake is ?
@@Nellis202
I try to keep it under 30 grams. But I don't count my salad greens I eat a giant salad daily it includes
Greens,avocado,eggs, chicken, ground flax & chia seed, nutritional yeast, broccoli , sometimes small amounts of blueberries or strawberries. Olive oil & white wine vinegar. When starting this diet keep up with electrolytes potassium, magnesium, sodium or you'll feel like crap. For snacks sugar free Jello , small amount of 90% cocoa chocolate, porkrinds.
Good luck
I am so thankful to have discovered a real MD who has so much experience and treats real patient living a keto lifestyle. Unlike others on You-tube who claim to be doctors but their degree is in things like chiropractics. You are changing lives for so many Dr. Westman and we are genuinely grateful. I'm 45 lbs down since July simply sticking w/ yr plan.
Thank you Lisa 😊
I admire all Low-Carb MDs, Low-Carb Nutritionists and Dietitians, chiropractors and osteopaths, or for that matter, civilian engineers like Dave Feldman, science journalists like Gary Taubes and anyone living a LC lifestyle, reversing their ill-health, and sharing their knowledge and stories to inspire many more to better health.
I appreciate inclusivity over the "mine's better than yours" mentality. It just becomes a never-ending vicious cycle.
I'm thankful Dr Westman videos are available for free online.
Good Health.
Exactly, they are ok but give mixed messages, Dr Westman deals with obesity and is not trying cash in, I am going with his advice.👍
Dr. W is so clear and honest. Great advice.
Clear, concise, and backed by scientific evidence. Verybwell executed platform.
Your new style uTube presentations are helping much more than the past interview style! Thank you for getting back on track!
Thank you Ann
This is a good reality check. I've add quite a bit of good fat to my low carb diet, and I've been at it a long time. I think it is time to start slowly backing off the added fats.
Finally an accurate explanation of how the KETO diet really works. Most channels have you adding tons of butter and additional fats... never made sense to me, because how are you suppose to burn your existing fat if your eating a lot of fat? Ty for this video...
Hi Michael. Yes. I have been very confused about this very thing. We are told that it is very bad to eat high protein and low fat. When you eat fat your body burns it before body fat.
Dr. Westman makes so much sense.
It is my understanding that increasing with the satiety of fat on the upstart of a keto way of eating can help some with the transition and cravings. I think the real error comes with continuing after you have made the transition to fat burning and consuming too much dietary fat thereafter. But at the beginning of keto, the additional fat helped me.
Yes Dr Ken Berry says exactly the same thing. Although he will say when you start keto to feel more satiated to add an egg or fat so we don’t get hunger pangs. To absolutely minimize fat bombs. Or not eat them at all.
It’s been a slow process of adaption but I feel I will get to my goal.
My question is when he says eat some protein every day is there a minimum amount?
It might be a good idea to add fat if you have reached your goals and simply want to stay in keto without losing any further weight. I have to add a whole lot of fat to not fall below 74kg unless I want to eat like 60% protein. I now actually want to gain a few kilos, because I did look healthier with around 80kg :)
Bart Kay says too much protein will get you fatter.
Back to basics with Dr. Westman! Yay!
Dr. Westman, four years ago your book revamped my commitment to a Ketogenic lifestyle. Now 60 pounds later, my health and my overall outlook have improved. I have even been joined by my wife and youngest daughter. Thanks for being thorough and thoughtful.
Thank you sir 😊
May I know the title of the book thanks
@@leechoileng1012 Sure. New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great.
Also Dr. Westman’s book is end your carb confusion.
I enjoy this style talks Dr. Westman. Ty for all the time it takes to share with us.
Thank you for watching 🙌
I would love to be on a mostly protein keto diet….but I have Uric acid that stays around 7.0 and have had flares of gout maybe 10 times in 15 years. I was told purines in meat and seafood was causing it. I wasn’t even on a keto diet I ate chicken, beef, Turkey or my favorite sardines about once a day plus vegetables. I’m 5’7” 178 lbs and 66 years old and feel it. What’s the answer to that problem. Live in Virginia.
@2007vwbeetle there is some information about gout around, it mainly being caused by fructose, not purines from meat. Maybe Dr. Ken Berry talks about it
Dr. Westman, I always learn so much from you AKA Knowledge is true power. One has to be suspicious when teaching and sales mix. But your motives and message could not be any clearer or cleaner. No need for supplements or keto friendly processed food when simple is better. Give the body what it needs to heal itself. Thank you Dr. W for all you do.
I alternate chicken, beef, fish and sometimes pork. Sometimes I'll have a combination. I like to have some vegetables or a salad with the meal. That seems to satiate. Later today it will be grass fed 85/15% about 8 ounces with an avocado topping. I add olive oil, salt and garlic.
Good for the day and the next morning. Since the beginning of December I have lost 35#...20 to go. Of course suffering through C19 started it and became the catalyst to improve my eating habits. SO going from up to 10 cups of coffee with sweets, now its' 2 to 5 (with a little nut butter/dark chocolate as an alternative to cookies. Cut out all processed foods, pretty much most carbs except for (vegetables such as Cauliflower, Broccoli, Avocado, etc., sans potatoes, rice, etc.) and with the winter haven't really been that active. While cutting every carb out may be more effective, the weight loss continues at a slower pace and at 4-5 lbs per month, I should reach my goal by summer. Looking forward to the spring to increase activity.
Used to eat a big meal after work (not counting breakfast and lunch, in between snacking) and by the time it was prepared it would be 10 pm. Add a beer or two and there you have it, a recipe for a health disaster.
Never thought weight loss would have been so effective just by changing diet by itself and that a more restricted diet would be satiating. But there it is. My results may not be similar for everyone but I think everyone stands to improve however quickly/slowly, even after years/decades of poor eating, which I did.
Thank you, Dr Westman. Your mini talks are so valuable, I download them all for me to listen again and again.
Thank you so much for watching 😊
(Harry here) I totally agree with you. I will admit that when we first started we ate a lot more fat and then we started not losing weight so switched over to lowing our amount of fat intake which cased the weight loss again.
That’s great news to me, I’m in ketosis, usually 2.5 in the afternoon, losing weight and I was concerned that I wasn’t eating enough fat!
Please talk about what you should do with the keto diet when you’re done losing weight.
I liked listening to your facts, Dr. Westman, it would have been more convincing with evidence, but with your commitment to the subject of the ketogenic state, I am convinced. 👍😎
Kinda hard to know who to listen to when most docs on here post high fat medium protein
Dr. Westman has been doing this in a clinical setting, treating over 15,000 folks using his method. If you are unsure, consider joining the waitlist for his next Keto Made Simple Masterclass at the end of March
👇👇
adaptyourlifeacademy.com/keto-made-simple-masterclass/
I hear you, most people assume keto is for weight loss, but it is not. Keto is used to manage lost of neurological conditions or mood disorders. For each case, there will be a different ration. those are usually high in fat, but if your goal is to lose weight, then you gotta lower the fats, otherwise your body will burn dietary fat instead and you will never lose weight.
Many I have watched are saying 50/50 to start.. then adjust appropriately.. the more inflammation you have, the more fat you need. Less fat if you are only looking for Weight loss. (Once you are Fat adapted that is.. )
I eat twice a day, mostly animal protein and whatever fat is in it. My weight maintains itself at 128-130. All of my health markers are great, and I have energy all day. I'm 59 and 5 ft 5 inches.
I feel better following this advice. I was grilling meat with butter or EVOO, and pouring the juices over my salads, as well as adding EVOO to my salads. I felt internally greasy. I feel much cleaner without the extra fats.
Too high of a percentage of protein will raise your insulin and prevent you from burning fat and that extra protein is then stored as fat. This is why most pro keto doctors have protein at a moderate level, about 20 to 25% of your overall intake.
Yes i have heard of this.
I heard from a researcher , "Dr.Bikman" , that protein with fat is more anabolic than with just protein.Eggs are the perfect balance ,fat to protein 1 to 1.
You’re absolutely right. They pushed and pushed and pushed for ketones and ketosis and they wanted you to buy these Keytone testers. Well I bought one and guess what? My key tones were 0.40 0.50 And I thought there was something wrong with me. I thought I wasn’t in ketosis. Why are my ketones so low. And then I discovered it’s because I’m using my ketones effectively. I feel great I’m losing weight I’m eating lots and lots of protein I’ve cut out the garbage that’s been making me have symptoms that are not desirable like asthma and lower G.I. problems.
Simply explained and easy to understand, thank you for all you do!
Thank you for watching Neeley😊
Thank you. I was having such a hard time keeping my calories down, thinking that 80 percent of my diet had to be fat. I'm always going over them trying to get that amount of fat in my meals, plus I wanted to eat more protein than fat, but thought I could only have 20 percent protein. I'm a small stature, 70 year old woman, so I cannot have all the calories most people can have. The excess fat, and smaller amount of protein hasn't been satisfying to me. I'm only 3 weeks into this. Thanks for the clarification.
Talk about Walter Kempner and the rice diet?? I genuinely want to understand
I love this format. I have contributed you with saving my health for the last 3 and half years. Please come back to Canada 🇨🇦
We hope to come to Canadian soon 😊
My dietician told me I needed 130 g carbs daily/minimum. She had me screwed up for years. I'm still sick, but getting better every day. I'm on day 12 and feel so much better.
"My dietician?" My goodness. Don't adopt dangerous pets, they'll only injure you.
@@cincin4515 I’m talking about my struggles with diabetes. This has nothing to do with pets. I believe you may have commented on the wrong video.
Dr Westman I appreciate you confirming prioritizing protein not fats. I felt intuitively that I am probably consuming too much fat because I love bulletproof coffee and add butter and coconut cream in there in the morning. I also have full cream in tea or coffee in the afternoon. It hasn’t been easy for me to drink black coffee so maybe I will have just coconut cream. Or just guee.
I also have fat bombs that I make myself and will have 2 or 4 of those a day. I have stalled in reducing size but, I am noticing my loose skin toning and snapping back gradually subtle changes. Thanks heaps 🤝🙌❤️
I love protein and fat so I'm happy either way.. Thank you for another great video Dr westman.
Thank you for all your advice. I love listening to you. In 3 months I have lost 16 lbs and I’m ecstatic and will continue to make LCHF my life style 😍🌺
Just subscribed to ur channel today. I love how u explain everything. I have been "keto" 4 times and gave up. Im now trying again and im really trying to leave out the snacks..and especially making keto deserts. I think after failing four times and giving up...im determined to keep it clean this time and try harder. Its been less than 2weeksnand ive lost 12 lbs. I know its mostly water weight but even 12 lbs I feel lighter and able to breathe easier. I. Am someone that has pain all over from my own girth no doubt. I cant walk long on the tread mill yet as my back feels in rigors!! So for now im trying to keep it clean...fast...and try to slowly incrase the time I can work out until im not longer in pain. I cannot believe ive let myself get to this point. So disappointed in myself but all in can do is try to help myself..get my life black because right now im really not living im just existing
no one has ever succeeded without failing first... never give up on yourself! Losing weight is a process. It has it's ups and downs. And if you go off the wagon once, it is not the end of the world. You will not gain weight back because you fell off once... Just get back on and continue. This is a mistake i made so many times in the past... giving up because i ate something i should not have eaten. Just don't make one day a whole week, that's all. You will make it this time, I just know it!
Yes, forget the keto bread, keto desserts, keto cookies. Trying to fake carb foods on a keto diet isn't really a keto diet. Just eat meat, eggs and green veggies. If you don't like green veggies, an all meat, or carnivore diet works great. All those keto fake carb foods just make you want the real thing. You can do this Jen.
@@mehardin ty fornur encouraging words!
If you it yourself full for not having hunger you won´t urge to any desserts ever. I didn´t ate desserts ever even before starting keto. I always preciated good quality food instead. I haven´t got cravings to sweet things or even snacks. I used to eat some candies or chocolate now and then, but i couldn´t eat much even earlier.
Hardest thing was to give up eating bread and potatoes, but potatoes can be replaced with turnips and only things that i miss is good Finnish rye breads.
Im so glad that onions and garlick doesn´t have much of a net carbs so i can eat those still. Gives so much flavor to foods and are extremely healthy.
I hope you succeed this time.
@ArchieArpeggio aww thank u archie!!! Thank u for ur reply. So glad for u and ur success
A voice of reason. Thank you so very much.
Thank you, DR. ERIC WESTMAN.
I eat carnivore and I can feel in my body that protein is more important than fat. I still add butter to steaks, but thats it. I feel fantastic.
Thank you Dr. Westman for all your information you give to us....
The Good Doctor is soft spoken. This helps account
for his excellent "bedside manner" and outpatient appeal, but it suggests the need for more pronounced mircophony on social media.
Enjoying the content here. Thanks. And I like the quick 10 minute video. I have time for a 10 minute over a 30 minute video.
Very nice explain sir God bless you and your family
If I get hungry these days my blood sugar is stable and I don't bonk or get hangry 😤.
My energy is stable 😌 and three years or four, ago, I would freak out if I was getting hungry. I needed to eat something 😩.
I am lean, but metabolically I was a mess and clueless as to what was causing my problems.
I did a keto reset and my face changed, all subcutaneous fat was melting. Some people noticed a change. What happened to your face?
So my six pack started to show and man boobs also melted.
I was never the type with a belly.
Also elbow stiffness went away.
I eat occasionally bread or cake.
But I converted to a fat burner and I noticed a difference in energy levels. It seems when you do the reset your body will be in favor of fat burning instead of instant carb loading results.
If I eat some ice cream 🍦 I still stay fat burner dominate.
Before I think my system was damaged and I never drank soft drinks, fruit juice, or added any type of sweetners to my coffee.
My problem was with cake, cookies, Gummi Bears, and so on.
My life is much better. I can bike 18km to work and use my 80k fat calories for energy and not bonk or worry about carb reloading.
I use to really worry about not having enough food.
But now I do not think about it and have confidence in my body.
What I say is true. I even ran a marathon fat adapted at 52 and recovered fast, drinking only water.
Of course I ran normally, 4:34 minutes time
Like the short ,concise ,great info. Thanks doc
Thanks Doc for clearing that up.
Gonna stop putting coconut oil in my coffee every morning for starters.
How can we know how much protein to consume daily?
Looking forward to meeting you in Atlanta!
Looking forward as well 😊
Thank you Dr. Westman. I have many friends and family members who needs this information. 🙏🏼🙏🏼
Please come to Pittsburgh Pa
So excited to see you live in Atlanta!
We can’t wait either.
What do you think about whey protein?
I read that too much protein is not good for our kidneys. Low carb works for me. I did Atkins with 20gr carbs/5% of my calorie intake, 80% fat and 15% protein. Lost 15 pounds, stalled/plateaued, and gave up. Now, since I do not want to damage my kidneys, I eat almost no carbs (2 grams), protein, and just fat in lean protein. My daily calorie intake is 300 to 350 calories. Almost all of my calories come from lean animal protein; almost "carnivorish" diet. Between 3 and 3.5 oz protein per day. I am only 4'10" and, according to those statistical tables, getting less than 1,200 calories per day is unhealthy. Well, Dr. Westwood put my mind at ease saying in one of his videos that "you don't have to eat if you don't want to / if you are not hungry". Ty Dr. Westman!
So thankful I found you on utube thanks you for all your advice.
Glad that the adapt events are con back! 🙌
I love fasting!!! Yes you can over do it I’m sure but I always feel good when I’m fasting! Just have to make sure you eat well when it’s time to eat again :) I combine low carb and fasting and it is the only thing that keeps me healthy and feeling good! 😊
I would love to know what you recommend for the macro percentages. Every calculator I find is really high on fat.
A wonderful video, thank you Dr Eric Westman. May I add a little confusion, sorry, Fats, a lot of times, the types of fats are not mentioned, the types of fat that are consumed, eaten, and what happens to those fats in the liver, ( well yes we do know that from all the Low Carb Doctors) and or when heated before eating. I understand you may have to keep the video short and add more learning for people as their leaning progresses. Now... Keto, keto for losing weight, and health, fitness, age, that is not the same keto if you have cancer, is it? I have to agree with Prof Thomas Seyfried, (because of you Low Carb Doctors, my whole outlook on health has changed remarkably, my ability to learn now, after a life of mental illness is astounding, It is to me, lol.) So I agree with Prof Thomas Seyfried,, when he writes. The Ketogenic diet is a medicine, its called ketogenic metabolic therapy and it should be respected as a medicine! Thank you Dr Westman.
I think the fat that comes in real foods is fine.
Hello from Virginia, is there any keto Event around Washington DC ????
I'm glad I found this video! I was drinking heavy whipping cream in my coffee and eating peanut butter by the spoonfuls to get my fats in. My doctor has me taking coconut oil gel caps anyway. I was told 94 grams of fats per day by someone else but I don't feel well after all the fats. From now on I'll just concentrate on the carbs and protein only (93 grams per day) I hope that's not too high. I do have heart disease in my family.
Seems reasonable to me, doesn’t seem too high 😊
Great message, I love fasting though. It has been instrumental in lowering the inflammation for RA. Allowing my body to rest for a couple of day each week keeps me able to function and do daily tasks. Otherwise, keto was not enough on its own, I needed some therapeutic approaches to the situation. I think each person response differently especially if they are in crisis with their health. Its like those who can have 50 total carbs and be fine, some can't go over 20, I sit less than 10 and mostly from eggs. I do believe one day I will be able to eat seasonally and macrobiotically with whole food plants but I will remain meat based.
Thank you for the information 🙏
Really fascinating!! Enjoyed your video 👏👍🙂
THIS is so welcome! To me, Dr. Westman and Dr. Naiman have leapt to the front of the line in terms of practical sharing of nutrition knowledge.
Why thank you 😊
I great information Dr, you book is arriving today😊. I've been a vegetarian for 40 changed to keto 6 weeks ago enjoying the food. I ate too many cards low protein. I'm feeling so much better as I'm 65 but very active about 20 lbs to loose. My question is I'm suffering with constipation how can I deal with this in a natural way?. Thank you again.
Magnesium…don’t use commercial products with other negative side effects. Magnesium is great and most folks need it supplemented in their diet . Look up all of its benefits. Don’t look at big pharma resolutions. Don’t forget high protein fiber foods. Chia seed are great. (No taste ) but lots of calcium…same with almonds. Great source of good fat and calcium.
i have parkingsons diesese and an trying to stay on the ketov diet what do you sugest for foods it gets cinfusing.
Thank you Dr. Westman, I love to hear you talk. When will you visit Arizona?
Yes
But is it true for those with ckd stage 3?
I just started following. Thx! I’ve been keto for two years now. I fast and blood sugar is high in the morning until I eat around noon. Is that high blood sugar all morning bad even though my fasting homa ir is .81? I’m in unknown territory but my weight loss continues.
You make some good points but i feel you are speaking only to people who are using keto for weight loss.
I think you need a little more context in this video when you say Keto is not about fats.
If you are trying to loose weight, the Keto works because it can burn the fat you are storing. So it is about fats for fuel.
Once you have lost excess weight you must consume fats to provide energy. Especially if you exercise a lot.
Not eating fat and having a low BMI will cause low energy and potential problems.
I had this issue. My skin became very thin so you could see my veins standing out, and i was constanty cold plus my stamina was down on long bike rides. I simply didnt have the fats to burn. So i increased mu fat intake to match my calorie requirements (this is the hard part) and I feel good again.
So if your body has fats to burn, then you don't need to consume fats.
However, if you don't have much body fat and you exercise regularly. Make sure you eat enough fat with the rest of your diet, to provide the energy you need.
did your skin recover? The skin on my arms has become thin.
The only carbs I consume are wine and avocado. I keep to under 20 per day. Seems to work but slowly. If I eat carbs I drink more and crave more sugar. Puts me back a few days.
How is the keto diet for kidney health? Does it hurt your kidneys?
I'm always wondering why people who have high fat reserves are very low on energy and dizzy during the Naked and Afraid challange? Is it because of losing a lot of electrolytes?
I’ve been a type 1 diabetic since 1970. I now eat maybe 20 grams of carbohydrates in a typical day. I have never met an endocrinologist who doesn’t think that eating anything under 100 grams of carbohydrates a day is suicidal.
For a while I was augmenting my food with fat but I’m still overweight so I’m trying to burn body fat instead. I’ve tried high-protein low-fat days several times a week and it’s difficult to make very-low-fat meat palatable.
I just cant get back to keto. I did it strictly for over a year in just the way you teach. Lost 70 lbs. Once i got to my goal weight of 135 i went off keto. In the last 3 years ive gained back 30 lbs. I did great recently. Keto for a week and felt good. But leading up to my period i get ravenous lately. And i binged carbs the last couple days :(
Does anyone know of a doctor in the Mid-Michigan area who practices medicine from the Ketogenic prospective. The one I found is not accepting new patients.
They are useless for chronic disease and know nothing of diet. Just get healthy on your own, see them if you get injured.
Thank-you so much for this video, ... I have learned so much from you !!
I'm really thankful for your information. God Bless & again, I so appreciate your time & knowledge on this subject : )
When will you be in the Seattle area?
Hopefully soon 😊
Excellent breakdown, the doctor how do we manage constipation? Are usually have to have one avocado a day to manage this is there a way to avoid that and just eat meat or protein
The price of foods is directly proportional to the amount of protein in it. Carbs and fats are cheap. There has, in fact, been a world protein shortage throughout the modern era which is the economic background to modern diets. Prioritize protein.
Loving the info you provide. So say someone like myself who is very lean and active. Any problems consuming too much fat? Would you advise a person like that to consume more fat?
I started Keto about 3and half month ago halved my medications and fast sugar under 100 was watching all this video about eating fat on keto but could not eat this way too much indoctrination and also my fatty liver could not take it so I did the lean version of keto and glad that found this video that exactly how I eat more protein and don’t pay attention if protein comes with fat like prefer chicken legs to breast or Salomon steaks to lean fish also eat avocados removed most dairy except Greek yogurt and fatty cheese in small amounts I like kefir all together lost 12 kg but I don’t pay attention to losing weight since it’s lifetime eating that helps my metabolic syndrome Reduced completely all cravings and try not to eat after 6pm After lifetime of yo-yo diets I finally found something that works for me to instead of fighting cravings all day what is impossible but protein with fat reduce them also eat veggies like salads and very small amount of berries and kiwi
Thanks for sharing this valuable info, love your videos...!
I lasted 2 full weeks on keto diet. I bought the ketone strips and i was making a lot of ketones my stick was really dark maroon. Someone told me that’s dangerous. Anyway the entire time i was doing keto i was always exhausted. Lifting my phone exhausted me. I ended up in the ER from heart palpitations Dr told me to stop it immediately and explained to me that ketones are not healthy for the heart tissue and doing it long term is not safe. …. So now i quit… I’m back to eating and drink sugar and now I’m STILL weak!!! It’s like my body’s insulin doesn’t know to put the sugar into my cells anymore. I’m confused about this whole ordeal. I’m sad because i was losing weight i just can’t live with no energy like that
You didn’t give your body enough time to get fat adapted. Urine strips are ok to use in the beginning but you really should get a blood ketone meter and a blood glucose meter… often time they come together as one unit. Typically you will notice blood sugars come down as ketones rise, usually your not in ketosis until blood levels are at a minimal of 0.5. The more fat adapted you get the higher the ketone readings will be. Good tool in the beginning but once you’ve been doing it long enough you won’t need to measure. When your fat adapted you’ll know… tons of energy, mental clarity, like a feeling of euphoria. Having dark urine strips when first starting keto is expected, it means your body is making ketones but dark strips mean you are just peeing them out. If you would have given your body more time you should see the strips get lighter… meaning your body is using the ketones not wasting through urine. You needed up in the ER with heart palps from an electrolyte imbalance… you lose a lot of water weight in the first few weeks of keto and along with that goes sodium, potassium, etc. You just need to supplement with Redmond’s real salt (salt your food to taste) and make sure your getting enough potassium either from potassium citrate or eating enough green leafy veg or an avacado per day. The heart actually prefers ketones, you can look up studies if you need to. The Dr. In the E.R. probably thought you were in keto acidosis which is when your ketones are super high. Typically 10.0 or higher, usually seen in a diabetic patient having a crisis. For a healthy person you won’t reach those kind of numbers.
Take away… give yourself 4-6 weeks to adapt. Could take longer for some but sounds like you were on your way. Tired just means you need more salt /electrolytes. You were experiencing keto flu. Hopefully this helps you to try it again. I know this doc doesn’t advise addding in fat but I’ve seen from my own experience as well as other keto Dr’s /influencers say that adding fat in the beginning trains your body to utilize fat instead of sugar . You can always back off the fat once your adapted. Not sure if you are a woman or man but gat is needed to make hormones… especially important for women. I advocate for higher fat, even adding fat if you feel good with it. Also, check out Stephanie Keto person, Dr. Berry, Dr. Berg. Good luck!
@@Kim-dw7cj when they ran my blood work CBC and something else , they checked my thyroid too.all my potassium and electrolytes and test came back normal. I knew they would because I watched enough keto videos that I learned early on to supplement with Potassium, I spent $180 at Whole Foods on vitamins and trace minerals. My bedroom looks like a drug store. So i was good with taking potassium, drinking trace minerals, b-12, vit D3,C,K2 and other important vitamins daily. I was also putting pink salt on my food. I was eating avocados daily, if i felt dizzy i would put salt under my tongue. I think problem was I have been consuming such a high amount of sugar for years and years that this was a major shock to my system. I used to drink easily 5 cans of coke per day. I know it’s bad but it’s just the truth. I don’t think the Dr thought i was in keto acidosis because it would’ve shown in my blood work my glucose came back 91. I’m thinking i need to monitor my glucose. I’m going to attempt this again after i get the glucose monitor. But i have a couple honest questions.
What would be the purpose of having a glucose monitor… do we need to know if our glucose goes below a certain number? What is that number….And 2nd if i was peeing out ketones how would i have prevented it? Is it dangerous to pee them all out etc? My FEAR I’m going to die from hypoglycemia that’s another reason why i quit too. I want to attempt it again. That pure exhaustion literally had me thinking i was dying
@@Kim-dw7cj does the adaption also relate to the weight loss? I have 100 to loose and the first week lost about 10 - of course lots of water weight. But, now, it has all stalled. I feel great but discouraged. Was wondering what your experience was
Maybe you were experiencing "Keto-adaptation" or "keto-flu". To remedy this, add 1-2 cubes of bouillon daily (as long as you don't have a salt-sensitive condition like high blood pressure or heart failure or kidney failure.). Feeling weak at the beginning is typically due to too little salt!
@@Kim-dw7cj excellent response…nice you took the time. Well done!
so is a diet based upon one gram of protein for every pound of body weight and matching that protein an equal quantity of fat. So for a body weight of 130 lbs eating 19 oz of medium ground beef a day. Does that sound correct to you?
Can't wait to get to a live conference. February didn't work for me 😟 unfortunately.
Thank you for your videos! Helped me so much! But for a few month I am stuck at 16% bodyfat and nothing moves anymore. Should I start counting calories and restricting calories?
So frustrating at the moment.
Please consider joint the waitlist for my course “Keto Made Simple Masterclass” this should help a lot 😊
👇👇
adaptyourlifeacademy.com/keto-made-simple-masterclass/
How much olive oil a day do you suggest for the Mediterranean-Keto diet?
Unfortunately as a vegetarian I don't have very many options when eating low carb. I used to have a whole lot of legumes but now have to just depend on soy products and gluten. I consume some eggs and also soy products but without legumes I am very stuck. Still keeping it low carb and watch the calories as much as possible (hard with full fat dairy!).
Do you consider olive oil healthy? What are appox. Macro percentages?
Southern Indiana PLEASE.PLEASE
I struggle to get enough calories in a day without adding fat. A dozen eggs only has around 900 calories, and a pound of liver less than that.
Dropping the carbs let me shed weight without really thinking about it. I ate what I craved and when I was hungry.
Now that I'm right at my 10-11% body fat target, I have to consume more calories if I'm going to hike or kayak any distance. Adding fat gives me those calories easier .
That being said, I do avoid packaged foods with added palm oils and ketone salts.
He is saying this for FAT LOSS, if you have reached your goal, no need to cut on the fats.
@@montycora I hit my goals by adding fat though.
@@wisenber - Ok, but the impression I have is that you exercise a LOT and that is not the reality of most people. I mean, who can eat 12 eggs a dy and more?? I can barely eat 3 a day!
@@montycora My point was that getting calories without adding fat while avoiding carbohydrate is difficult. If I were sedentary, I'd still need over 2000 calories a day not to lose more weight. A thirty minute daily brisk walk moves that above 2500 calories. That would require 2lbs of ground beef a day or three dozen eggs. Adding fat helps reduce the amount you have to eat to maintain your weight.
@@wisenber - No, it doesn't work that easily, REALLY. It depends upon your size and many other factors. I am a tiny 40 year old woman, if I eat 2000 calories a day I would gain weight like if there was no tomorrow. I walk one hour a day and I lose nothing, eating a diet of roughly 1400 calories tops. The walks never made me lose any weight. And you are missing the point, he is not telling you to remove all fats, what he is saying is to eat a healthy diet without SUPPLEMENTING fat to get ketones, like a lot of people do. If by walking 30 minutes you can burn 2500 calories, you must be gigantic with tons of muscles. Smaller people with less are not gonna burn that many calories.... and that is most people. You are an exception. This video is not for you, this video is for people that are struggling to lose weight and that are sedentary.
For a migraineur, higher protein is a problem. I have found that it definitely correlated with more migraines for me. I have to keep my fats high and protein moderate. I have read that migraine sufferers have a strong link to insulin resistance. And for me, even too much protein can bring on a headache. Not sure if others experience this.
High dose riboflavin (B2) has been found to reduce migraine frequency & severity.
@@Soulcoaxing Thank you for your comment. I think I tried that years ago, but should give it another go.
I have found the same problem, and I also noticed I am more hungry
@@wesleygaitan Yes, I also found that. I’m not exactly sure why the keto community is pushing so much protein these days. I think it’s because people were overdosing on bulletproof coffees and fat bombs, therefore the excess calories were inhibiting weight loss. But for those of us that don’t eat keto products, butter filled coffees and fat bombs; the addition of animal based fats in our diet keep our hunger at bay, and the migraines away. I don’t fear protein at all since I’m a carnivore, but I know my brain and body need the fats.
@@laural1543 yes and also protein can inhibit fat loss for some people, personally I noticed I lost fat easily when I cut down on protein. And also too much protein inhibits serotonin and I particularly noticed this (I felt like a zombie) and protein also makes sleeping harder for me.
Madison Wisconsin needs your knowledge badly
This is one of the hardest calculations I've had to make. Almost two mths in and I still struggle with macros and calories. My carbs avg 10.6 a day. I'm always going over on protein which Dr Berg is against and under on fat. I do still eat meat with fat too curb my appetite but I'm confused. I'm 66, lost 12 lbs and am still tired. I won't quit bc I've been off insulin for 3 weeks and I've got 80 lbs to lose. Can't exercise much yet bc of my asthma. I'm hopeful tho!! 😊❤🙏
It was a hard pill to swallow but Dr. Berg is in fact a chiropractor not an MD and a Scientologist (yikes) I’ve lost a good amount of weight following a similar keto protocol like the one described in this video. 45min to an hour of just walking makes an enormous difference. Very simple and easy way to exercise.
@@dariojasso2957 I do have a treadmill. I've had one in my house most of my adult life basically bc of my asthma. Exercise outside can be bad. I've just started 10 mins 3xday and will continue until I'm back up to my hr a day. I got sick with asthma in 2020 and ended up on steroids for 2 yrs (high doses). Ended up diabetic and 40 lbs heavier. Couldn't do anything so decided I needed a real change. That's when I started this. Today I weighed in 16.6 lbs down and it's my official 2 Mos. Thank you for responding. I have kept my protein up simply bc I have lost muscle due to the steroids. Keeping on!! Road to health!!😊
@@dariojasso2957 this is Dr Westman. Not Dr Berg.
Was it the recent research on Autophagy that allowed for fasting to rise in popularity? I've always done keto with some form of fasting mixed in. This is very intriguing that your background can be traced back to the same camp as Dr. Atkins for whom I have a great deal of respect for. This will be interesting to see how my health changes over time as I emphasize keto and protein first over and beyond fasting. I look forward to a return of youthful strength and vitality.
So Dr Bosworth suggests the formula ideal weight divided by 2.2 for proteins. So 125lb/2.2 is 56 G protein. Is that too low?
I use butter to cook my meat on a grill and on my veggies ,I don't use alit of spices actually. I'm not a saucy type for foods. I hate to admit I really like my occasional candy bar or cookie. Nothing like a monster helping of it. Sugar is hard to quit 😆