Dr. Westman's TOP 10 KETO FOODS!
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- Опубликовано: 8 фев 2025
- What does a world-famous keto doctor eat? Watch to learn Dr. Westman’s top 10 keto foods!
“Change your food, change your life!”
Dr. Eric Westman and his Adapt Your Life Academy team are on a mission to empower people around the world to transform their health through the science-backed benefits of low-carbohydrate and ketogenic diets.
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Dr. Eric Westman, Associate Professor of Medicine at Duke. He is Board Certified in Obesity Medicine & Internal Medicine, & founded the Duke Keto Medicine Clinic. He is a Fellow in The Obesity Society. He is the author of The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity, and End Your Carb Confusion & co-founder of Adapt Your Life.
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I've been living off of bacon, eggs, beef, fish, liver, and green leafy vegetables for about a year. I'm no longer pre-diabetic nor do I have high blood pressure any longer and I'm off all medications. Despite having my appendix blow up on me back in Nov. and causing a big, infected mess in my abdomen. I feel the best I've felt in 40 years. Oh, and I lost 50 pounds. I wish I had known about this when I was in my 30s instead of my 70s. Thanks for the information, Dr.
What happened to your appendix?? 🥹
That's wonderful to hear and better then never at all!
Fantastic 🎉👍
You're eating a perfect diet. About as healthy as you can get.
Drop the greens
1. Eggs
2. Meat
3. Poultry
4. Fish & Seafood
5. Non starchy veg x 3
8. Greens
9. Cheese
10. Cream
😉👌
So repeating the most common sense list ever. Got it.
Celery. Mushrooms. Tomatoes. Onions. Nuts.
X3?
@simonsheena8718 -thank you for the summary🌟
Unlike so many others out here on the ether waves, I really appreciate that your advice is simply offered- not selling anything, not shouting down opposition, not ramming a "one size fits all" approach down the collective throat. Thank you!!!
I have been Keto since 2015 and never plan on changing ever again. Best over all sane eating lifestyle ever!
My two overweight, calorie counting sisters visited last week and were surprised at my weight loss. A third sister who is a nurse told them keto was bad. When asked what I was doing I said cutting out carbs and working on cutting out sugar. As I expected and prepared myself for….negative comments and rolling eyes. They said they preferred counting calories. Today one sister asked how I stay at 30 carbs per day. I replied, keto. I’m waiting for her reply and will send her your list. Thank you for all your videos. I have so much to learn.
Good for you! I had a month in before I fell off the wagon with sugar, real sugar. It helps me to allow around 30 carbs and ween myself down further as time goes. Keep up all your hard work.
I can't go over 20 net carbs per day.
What's great about these types of foods in dr Westman's diet (which are pretty much the same in everyone who does keto) is that they're satisfying and satiating without having to track down calories. I have absolutely no idea how many calories in eat in a day with keto, I just eat to satiety, and all my weight, BMI, blood pressure, glycemia etc are perfect without even trying. Which means that I'm getting all the nutrients my body needs. No useless calorie counting or fighting every 3-4 hours against ravenous hunger (I do easily 20 hrs/day fasting).
For some, calorie counting works. My wife lost a lot of weight that way after becoming a fan of Dr. Now and his 600 lb. plus patients. I can't do it, don't have the discipline.
As with any diet you can do keto bad .
Eggs, (ground) beef, pork, chicken, butter. Sometimes full fat cheese or yoghurt. That's it for almost two years now. Healthy and happy.
@@bert_buikema me too I can’t live without yogurt 💟
I trust Dr Westman over all the other health information available on RUclips. That’s why I’m here today.
BBBE (bacon beef butter eggs), wild salmon and tuna packed in olive oil, the ABC veggies, as well as onions and bell peppers in moderation, raw sauerkraut does wonders for the gut health. I love petite spicy dill pickles (20 pickles is 1 gram carbs...yum). We live in AZ and need the salt!
Mmmm. Are your pickles raw and natural (no vinegar)? If so, can you share the brand and where you find them?
Thanks! I'm in NC, but hopefully I can find them here.
When you sat RAW suuerkraut, not the king you make with hotdogs or bratwurst?
@@moviegoer9021 When he said "raw sauerkraut," I took him to mean not just uncooked but the authentic stuff made by fermenting vegetables to get a natural brine, rather than what you are probably referring to, which is a processed food made by soaking the vegetables in a vinegar solution. The authentic type, when raw, is full of bacteria beneficial to the gut the way yogurt or kefir or any raw fermented food is. But once it's cooked, of course, those bacteria are destroyed. And the processed type that you are probably referring to is also not nearly as beneficial.
But yes, the raw type can be used on hot dogs and bratwurst too. It will just be healthier AND more flavorful.
@@cherylh4688 Where would you find this for sale?Thanks for your reply, Do you have constipation on keto?
@moviegoer9021. You are very welcome, MovieGoer! And no, I do not have constipation on keto and also did not have it on my carnivore diet for the last 9 months either, except in the very beginning. But that was remedied simply by adding more fat.
So if you mean infrequent stools, that could just be normal, depending on how much fiber you are eating: the more fiber, esp from fruits and veggies, the more frequent and bulkier the stools, in my experience.
If you mean very hard stools, however, that most usually means you aren't eating enough fat, which is an essential part of both a keto and carnivore diet. But if you are eating mostly very fatty meats, you should not have that problem.
Personally, on both diets I eat/ate a lot of less fatty meats too, tho', like poultry, seafood, bison and elk. (Beef and lamb are usually fattier, even in their ground form. For ground beef, go for the 80-20 version and you should be fine.) And so, for less fatty meats, I usually add approx 1/2 to 1 Tbsp of butter to each 1/4 lb. And now that I can have.some plant foods again, I also add 2 Tbsp of olive oil to each of my 2 meals per day.
Yet that doesn't mean you can't benefit from healthy raw sauerkraut too, AND raw kimchi, which is similar but very spicy. And on the east coast of the USA, where I am, there are many brands now, found in most good supermarkets, "health" and natural food stores, and Trader Joes. Even Costco sells a large container of it and Whole Foods once had their own brand, altho' they seem to have discontinued it recently.
My favorite is the Bubbies brand, however, which is also the original; comes in a tall glass jar, which I prefer; and also has delicious naturally fermented raw pickles, as well. And I used to find it at Whole Foods, but I recently noticed it's also sold now at Publix and Harris Teeter.
But you can also easily make your own. There are lots of recipes on RUclips. What they all have in common, however, is that they will always be located in a chilled or refrigerated section (but not frozen); will contain varying amounts of salt; and the ingredients will NOT contain any vinegar.
I hope you find a brand you enjoy. I can't eat the cabbage yet because of remaining food sensitivities, but I drink some of the juice daily. (Amazon even carries a brand that is only the juice!) And it's not just good on hot dogs and sausage but in salads as well!
Bon appetite!
You go Dr. Westman….Draw that algorithm fire 🔥! We stand with you!
there is something so comforting and relatable in your videos. I have followed a Dr. Atkins approach for years and I feel grateful that you have continued his legacy!
Amen
This guy is one of the best authorities on diet for weight loss! He has had a lot to do with dramatically improving my health! Always grateful for Dr. Westman! 🙏
My top 10 are ribeye, eggs, sardines, salmon, pickles, chicken wings, chicken drumsticks, ❤️duck (too expensive for me) shrimp and cod liver, butter. I eat all these things except duck every week. Pretty much all I eat. And I’m happy and satisfied.
That sounds so good.. I would love to eat shell fish but doesnt it have a lot of mercury?
@@mariejones7136 - I’m not sure, but I don’t get to eat it often because I live in the high desert of Texas 🤗🤗
@@mariejones7136 - we should try to check it out.
@@mariejones7136something to Google! From what I know is fish that have a long lifespan (and eat other fish) have a lot of mercury like thuna fish, sardines who have a short lifespan and eat algae etcetera have not much mercury. I think shellfish also have a short lifespan and eat algae etcetera small stuff...😮 The mercury adds from one fish to another. The fish on the top of the foodchain have the most mercury. Antropologists have been able to determine that prehistoric humans were hypercarnivores due to the amount of different animal matter in their bones and teeth!
6:42
always appreciate Dr Westman bringing sanity to the crazy world of nutrition!
I think eggs are really the perfect food, beef, chicken, roasted turkey, salmon, shrimp, butter, heavy whipping cream, avocado
Indeed I think eggs are perfect but I haven't been able to eat them I over 4 years after developing an intolerance to them particularly the whites. I tried to eat just the yolks a couple of months back - I thought I might have to call for an ambulance I felt so unwell😮😢
You're great doc! You obvious care about people more than politics or profit. Your recommendations are simple and clear and easy to follow. 81 yrs. -70lbs. got rid of D2, gout, indigestion and more. Thanks. Mac
It was finally about two weeks ago that I realized I have to avoid dairy products. I actually began ketogenic eating two years ago to help rid myself of eczema. Along the way I learned I also had to stop using all cortisone creams. Ultimately stopping dairy is what finally has helped me to really begin to heal my eczema, or rather by this point "topical steroid withdrawal" eczema. Other than that, keto has been the way for me and my weight and health are unparalleled by comparison to past years. Metabolically, my lab and blood work might compare me to my twenties said my doctor (at my current age, 54)
I began culturing my dairy into kefir and the 3 bacterial strains from the Super Gut book into yogurts. All the lactose is eaten by the culturing/ fermentation . Also, it healed a long list of debilitating issues,like SIBO, endocrine issues, arthritic inflamation that have kept me unable to participate in life. (Always in too much pain to even stand up, and afraid to eat) Thought I was slowly dying at 55. Wish you the best!
Yes, dairy products are delicious but terrible for my skin- get dry painful itchy skin and itchy scalp. Didn’t know about steroid cream withdrawal. Thanks for the information! Yikes!!
You are absolutely right. The best KETO foods are the ones you like.
Thank you so much for all your valuable information! I know my life is changed and I’m down 25 pounds at the age of 60. :)
Beef 80%
Eggs 8 half fried in butter
Chicken wings
Chicken liver
Fish roe
Pork
Bacon
IF -16-8
Sunlight 25 mins
Running 30 mins
= Super skin
GREAT LIST!!!!
It’s so convenient to purchase pork rind crumbs. I use them to make meatballs, air fried chicken legs, crumb topping on fish, etc.,
Eggs are my # go to, especially when Im short on time.
I'm happy and still thriving on the Keto Diet, and if you are not hungry, it's fine as long as you are hydrated 😊
Thank you, Dr. Westman, for your continued support😊
I follow your list. The only thing I omit are greens. They seem to disrupt my stomach. I avoid eating out because of the hidden sugars and seed oils. Been doing this for 4 years.
You might want to look into that. I've heard that if you don't feel well after consuming greens, that your gut microbes might be out of balance. I also knew someone who had tummy problems after eating greens (which I thought was odd when I heard that and I commented that that doesn't seem normal to eat lettuce and get an upset stomach) and ended up with stomach cancer.
I had the same problem until I had been keto for a few months. I’m guessing keto reset my gut biome and made it easier to eat salads a few times a week without tummy troubles. 😊
@@Piper7cubPeople can also have this issue with Ehlers-Danlos Syndrome or Postural Orthostatic Tachycardia Syndrome.
Eggs are a huge part of my diet also. Dr. Westman sort of says in the video to cook them any way, but I have heard that runny yolks will have more nutrients as some of the heat-sensitive nutrients in the yolk are destroyed by hard-boiling, scrambled, etc... Love me some sunny side up eggs on top of a steak! 🙂
Especially healthy if can get from a local or hobby farm or if labeled certified humane...better for us and birds don't suffer like those we get yucky, cheap grocery eggs
Ok here’s my top ten 😊 ground beef, eggs, butter, sardines, ribeyes, chicken, cod liver, bbq ribs , brisket, and coffee
Yea coffee ❤
A yummy side dish to add is Kimchi. It's great for adding to many savoury meals as they do in South Korea. I find it also goes well with scrambled eggs and with chicken & coleslaw.
Lamb, sardines, plaice, eggs, salad greens.
Can’t go wrong with eggs, but also loving boneless, skinless chicken thighs with a pork rind panko air fried until crispy 😊
Sounds very good!
Skinless chicken is not necessary. There's a lot of flavor and beneficial fat in the skin.
Where do you get pork rind panko please? I'm in Australia. 🇦🇺
I want to thank you for your videos. I was pre diabetic, high iron and high ldl cholesterol 4 months on keto I was hoping it has started making changes. Just got blood back today and bloods were all normal range. Happy I be sticking to keto or low carb
I love the freedom of Keto!
Thanks Doc!
On day 45, Food is just mass I put in my body now. No longer in love with food or addicted to sugar. Thank you Dr. Westman. You fixed me.
Thank you, Dr Westman. Love eggs, glad the prices have come down a bit. They are a great source of protein, vitamins and other nutrients.
Best if can get from a local or hobby farm or if labeled certified humane...healthier for us and the birds do not suffer terribly, like those that produce cheap grocery eggs. If you can afford them
Cheaper with backyard hobbyists
Great list! This should help a lot of people. Everyone needs specific examples of what to eat.
One of my favorite ways is make a salad and add meat. Cheeseburger salad, brisket, pork , chicken it’s great especially when it’s really hot.
Love that too. Have been doing it on and off for years. Just had to clean up the dressings part of nasty seed oils!
@@ianstuart5660 Please share the dressings you use with your salads .
@gigics6695 I don't use a wide variety of dressings. I've found a good all purpose dressing for most salads and even Cole slaw. A clean mayo, like pure olive or avocado oil. Extra virgin olive oil. Apple cider vinegar or lemon juice. All mixed together. Season to liking with fresh garlic and spices, herbs to your liking!
@@ianstuart5660 Fabulous! Thanks!
Me too. Salad w hard boiled eggs. Makes oil & vinegar dressing creamier 2.
Good to see you again Dr. Westman! I was a former patient and had a lot of success with your program!
I make eggs, spinach, mushrooms, turkey bacon in muffin tins. Make 12 for a week. Freeze them. So good.
1. Eggs
2. Ribeye
3. Cheese
4. Ground beef
5. Olives
6. Cucumbers
7. Avocados
8. Salmon
9. Shrimp
10. Baby back pork ribs
Not necessarily in that order, and not limited to those 10.
Hi, I like all those 10 top foods. Once I ate the whole top of crunchy rind on a piece of pork, it was delicious! and so satiating. I’m from Queensland Australia and really enjoy listening to your talks and love this new way of eating, so easy to shop for as well. Best Regards Kay
Thank you. I love your practical approach. You have reminded me why I originally chose keto to start with. Keep it simple, it’s actually easy and fun. I kind of lost my way focusing on things that really weren’t important. I’m very exciting to recover my joy, to lighten up, and have fun again 😊
Snack...Salami, cheese and olives with low carb beer.. Reg. Food...full cream, bacon, steak, hamburger, chicken, eggs, ham, breakfast sausage, cheese, sardines, tuna, Italian sausage, zero carb chocolate protein powder, frozen berries and ready whip.
Dr westman i appreciate the fact that you have studied this type of eating. For me its not about losing weight, it's about being as healthy as possible and this is lifelong at least for me.
Thank you 😊
I would add cabbage. I've grown to love cabbage pie. Thanks for another fine video.
My favourite Eggs , Fish, poultry , ( ABC);Asparagus , Broccoli , Cauliflower , celary cucumbers collard greens ,some greens , Avacadoe and some cheese .
Thanks Dr for clear explanation .
Bacon, steak, salmon, Pastrami, cheese, and chicken is ok. Spring mix everyday with lunch, with red bell pepper, Nutritional yeast, homemade dressing, Italian or ranch. I do have a little breaded food at dinner sometimes, just to have some carb treat.
Thank you Doc. I will try to keep my keto diet as your suggestions 🙏🏽❤️😍
One of the things that are import about eggs.. is that eggs over easy are so important as it keeps the vitamins intact. Keeping that in mind is so important.. Dr. Berg has a great video that.
Especially, if you get certified humane or from local farm or hobby backyard flock where they live well instead of a very awful two years for those that provide cheap grocery eggs. If you can afford, but totally worth it. Backyard breeders may only be $4/dz
1. Meat (80% beef 20% chicken/fish)
2. Eggs
3. Cream, half n half
4. Butter
5. Plain yogurt mixed with 2good vanilla yogurt for yummy 4 carb probiotics😻
6. Cheese
7. Cucumbers
8. Olives
9. Onions
10. Pine nuts
Add non starchy veges - drop pine nuts and you’ve got my diet
Radishes!
I wonder if someone would comment about people not needing to lose weight but using the keto diet to control blood sugar. Can I still do it if I don't want to lose weight.
@ I weigh 105lb and have to eat a LOT to maintain my weight. I eat keto/carno for autoimmune issues, when I first started I lost 10lb in 8 days and had to adjust, increase my fat intake by a good 500+ calories a day just to hold steady. As it is, I eat whenever I want bc I know I always need the extra calories.
@elizabethmoses1186 thanks so much for your input. I'll put it into practice. So wonderful we can help each other thank goodness comments are so useful
Thank you Dr. Westman for always "Keeping it Simple"
Thanks Dr Westman. It’s always nice to hear from you and be reminded of what we are eating this way. Janice Vancouver BC
Great Video! Thanks, I agree with your top 10 foods. I discovered eggs cooked in muffin pan this morning topped with mushrooms, sporing onion , capers and feta cheese. Delicious❤
Don't forget the chopped, cooked bacon in your egg muffin 😊
This is the most honest take on the top 10 keto foods. Eat what you like (within the rules of the ketogenic lifestyle); this advice isn't recommended enough in the keto community. I often fell off the wagon because I forced myself to eat what I don't like, just because some of the keto doctors seem to impose it.
The negative side of having Spam is some of the stuff in it:
Ingredients: Pork with Ham, Salt, Water, Modified Potato Starch, Sugar, Sodium Nitrite.
Agree. It is manufactured meat which I don't touch because of the additives.
It’s still better than a sugar snack! Go for the lessor damage to your system! I cheat a little, but now i know what to look out for. No gout is my mission, weight loss is an added bonus! Educating my children is my goal! Don’t get sick in the first place, beats healing!
It’s “processed” it breaks a lot of the “rules” as far as leaving the processed “food” behind.
Good for a treat now and again.
1. Sirloin/ribeye, seared, with a light basting of fresh garlic n onion butter
2. White cabbage; mashed/pureed (1-2 cups) with tbsp butter, salt n pepper mixed through
3. Mashed avocado with tsp minced red onion mixed through
4. Organic Chicken(whole), skin-on, seasoned with salt, roasted or airfried
5. Pan fried haddock or salmon fillet
6. Cheese; most farmhouse, unpasteurised
7. Sauerkraut or kimchi, raw, unpasteurised rolled inside serrano ham
8. Leg of lamb, roasted, with or without mint sauce
9. Lambs liver, seared in bacon fat, with smoked bacon n shallot
10. Lacto free cream, whipped, with granulated erythritol & vanilla essence or pod
I guess guacamole is ok? there is nothing in the mix than could be high in carbs?
Guacamole should be fine...if premixed check label or ask at restaurants if added sugar
Wow, this video is super inspiring! I love how you break down the keto lifestyle into actionable tips-it’s so helpful for beginners and seasoned keto enthusiasts alike. Your recipes look delicious, and I can’t wait to try them out! Keep up the amazing work; your content is making a real difference in the keto community. 👏
Love it! We are on the same page :) I also eat nuts and have zero carb whey protein on coccasion. My lifestyle since 2020...lost about 40 lbs in total.
A lot of people talk about whole eggs, but eggs are also very good in mixes like mixed with cream as a filling for a (crustless) quiche with some bacon, meat and vegetables...or a frittata or flan if you like something sweet...
Yeah baby! You must be a good cook!
Amen! ❤
@@mariad1151 I'm but I'm lazy, just mix by hand 4 eggs with 250 ml cream pepper, salt and pour this on the tray with baked bacon and onion mix (or whatever mix you want). Put cheese on it, 30 minutes on 150 degrees celsius. Ready! I love the taste of a creamy, velvet mixture without a strong egg taste. You can also put the eggs in without the cream, then you have a thick omelette (frittata), this gives a more solid eggy texture...When you mix the cream with the eggs dont'use a mixer, avoid bubbles and overmixing.
@@MarijkeWillemsen990 TY sounds 😋 & easy. Gonna try it in my toaster oven. I have all the stuff.
@@mariad1151 Enjoy! I never eat whole eggs...
O K, I just love this guy, where have you been or i guess i should say where have i been , right ? Well i've been at my kidney dr. office getting little to no help. I am 3 b C K D and very obese. I feel like im on my way out,( scared to death )and with so many doctors that don't agree and it is so confusing and honestly i have yet to meet one that actually cares.... Im scares im going to kill whats left of my kidneys but im going to die anyway if i don't do something so please remember me in your prayers, my name is diane, God bless all of you and wishing all of you success in your keto journey, reading all the comments have really helped me to do this and try to get my life back . Now with the help of this good doctor, I'm taking the plunge ⏳😥.
My favorite keto foods are eggs, beef, chicken, pork, cabbage, yogurt and brussel sprouts. I miss crunchy food so tend to overdo pork rinds, but I went off keto for a few months and now am trying to get back into ketosis. Sticking to 20 grams of carbs per day, and today's indulgence will be plain yogurt with some vanilla extract, blueberries and a bit of ground cardamom. Thanks for all the great advice and tips and information Dr. Westman!
Radishes
We coat the chicken using crushed pork rinds. It's actually tastier than bread, and of course healthier.
Where do you buy and what is crushed pork rinds please? 🇦🇺
@@bronnygray9890 any major super market would sell them. Also Walmart. Read label before buying. Make sure they didn't add extra things in the ingredients.
Aldi has amazing leg of lamb on sale often. Canned mackerel is also delicious.
Yes in San Diego ground lamb at good price in Aldi's this week. Usually buy 10😊
However, I believe Mackerel is high in mercury?
@@gigics6695 I get mackerel with EU origin.. I don't eat mackerel from China or other countries with heavy industry.. Also mackerel is not a large fish.. Heavy metals are a problem with larger fish..
@@gigics6695 Perhaps you're referring to King Mackerel or Spanish Mackerel from the Gulf of Mexico. Anyone can search "Mercury Levels in Commercial Fish and Shellfish", to check on expected levels of mercury.
Luckily some of the tastiest fish (salmon, trout, sardines, anchovies, herring, and certain mackerel...) have much less mercury than most large fish. Tuna is an interesting one, since the mercury level of various types varies very much.
Beef or ribeye, chicken thigh or drumstick, bacon, liver, sardines, tuna, broccoli, brussel sprouts. Cauliflower. Cheese
Butter, especially ghee. Love it in my coffee, or with a small piece of dark chocolate to make it “keto”. An of course for scrambling these eggs.
What about sardines instead of salmon? It’s lower down on the food chain and there are no concerns about the effects of farming because sardines are wild caught.
Eggs are at the top of my protein list and I like most of your veg choices. I'm a huge fan of squash and really enjoy pickled asparagus. I recently discovered pig belly..It's like bacon on steroids.
😂
I recently discovered pig belly also - yum on steroids. Found a Filipino restaurant that serves it.. Along with a sour chunky vegitable/meat soup (3 days a week, menu varies daily), does have a bit of potatoe, but big enough chunks to scoop out. I think I'll go there today!!!
@@roxannehale1386Gee, I might join you if I knew the name and where it is, lol. That sounds delicious!! I'm in North Carolina . Is it within driving distance?😂
@@cherylh4688 sorry, you are 2000 miles away.
Eggs are even better if certified humane or from backyard breeders or local farms...better for us and the birds are not suffering for their two years of life.
Dr Berg is the King of Keto. Like this so everyone can see
Those are my favorites too. It's amazing to think we can eat them since traditional diets limit them.
All great advice. Way better than the nutritionist that I saw. Eat the Mediterranean diet. Lots of rice, etc.
I mentioned keto. "Oh, eating that way will kill you." Well, eating your way will kill me faster!
I didn't return. She also wanted to put me on ozempic. No thanks...
My favorites are eggs, bacon, fish, some read meats. After 145 days on Keto I have plenty of energy to go hiking which is what I like to do as much as possible. Thanks Dr. Eric for your infos.
Thank you for the information
Not necessarily in the same order, but I replace the green leafy with raw slauchi, grated like slaw, fermented like kraut, mixed low carb mixed veggies like kimchi. 6 eggs EVERY DAY, Spiced.
My favorite foods are bacon, eggs, butter, ribeye, NY Strip, beef patties, shrimp, canned chicken, pork rinds, and mozzarella cheese sticks.
Is dark chocolate keto friendly ? Can’t help but have one square after a meal 😩
Liver, heart, kidney, lungs, brain, bone marrow, feet, skin, face, tail etc
I been on a a keto diet for 9 weeks and lost 2.5 stone.
For breskfast i have fresh raspberries blackberries with mixed nuts that consist of coconut and peanut and pecan
And for my tea
I have pork asparagus Broccoli cauliflower kale.
With plenty of fresh filtered water.
I love the diet. My thoughts were i am not going to Accommodate my Waldrobe for my weight. Lose the weight to Accommodate my waldrobe for the weight i lost.
Watch out for peanuts...a bean, not a nut and very high in lectins. Blanched almonds, macadamia or other nuts may be a better option
Eggs, beef, butter, cream, sour cream, cheese, shrimp, oysters, sardines, and salmon are my top 10 keto foods.
Meal 1- Eggs, Pork sausage, Butter. Meal 2- Beef patties, XS Cheddar, Butter
Seasonings- Mix of Potassium chloride and Pink salt 3:1 ratio, Black pepper
Sups- Cod liver oil (liquid, not rancid pills), Magnesium Glycinate, C, K2-MK7
Thank you doctor for this great channel. Just no need for background music at all. It’s usually annoying and distracting for most people ❤❤❤
Avocado
Squeezed Lime Juice/Lime juice
Cucumbers
Green beans
Eggs
Pork/bacon
Cheese
Chicken
Tuna/Salmon/Kippers canned
Shrimp
Sausage rounds/spicy hotdogs
Heavy Cream
Beef
Thanks doctor great lecture.
Great info thank you Sir
RED MEAT and 2 eggs, or avocado, sardines and salmon with egg…..cooked in organic butter, for dessert blue cheese and or banana. feeling amazing
What about Nuts? no one talks about ,.,walnuts,.,macadamia ,.,pecan almonds ect? THANK YOU for ALL YOu DO I love your food list !
Is there a list of non starchy vegetables? The ones in the internet vary. Can you eat onions, garlic, mushrooms? How about fermented foods (Sauerkraut, Temphe, Tofu) or Soysauce? Can you eat any fruit at all?
This seems more like a top 10 for Atkins diets. Since Keto requires around 70-80 percent fat, I would add butter (grass fed), olive oil, and coconut oil to top of the list. It's hard to eat fat, so I add the coconut oil and butter to my coffee.
I do agree that the rest of the list is perfect, especially the non-starchy vegetables as you will need fiber to keep your gut bacteria happy.
Good video!
How much you add in your coffee?
Glad for you that you seem to know more than a world renowned expert
@@ek6744 I'm rather late, but whenever I add them to my coffee, I do a tablespoon of each.
@@gloriasaliba3395He is not wrong. Keto is 80% fat. Dr W is not perfect. Probably an oversight or he assumed everyone knew healthy fats were a given.
@@kjlynneI've been seeing videos of other people who now recommend more protein and less fat. Don't recall current percentages. It seems the diet is evolving.
Thank you! Good input!
Watch those oxalates! I finally learned why I couldn’t get rid of my joint pain! Ref: Toxic Supperfoods, by Sally Norton
saw a video where they mentioned walnuts, pistachios and macadamia nuts are good....but they have carbs...confused...
TY so much this is what I eat alot of, like sardines, eggs are my favorite
Great info!! Can u address oculars other toxins and RFK ideas please
Eggs are in the no.1 position for me. Then chicken, bacon, ground beef, and salmon. These are always in rotation. I do cook up a bunch of chicken breasts at one time usually. Not much for veggies other than cauliflower, asparagus, broccoli, celery, Brussels sprouts occasionally. I do consume limited amounts of dairy: cheese such as cheddar and Parmesan, heavy cream, 4% fat cottage cheese and 3.5% plain Greek yogurt.
Great! I try now to have more eggs for breakfast. May I know if you take any supplements/vitamins ? Which ones ? Thank you 🙏🏽
@@sariputri9687 I know supplementation isn’t necessary but I do take a multivitamin, magnesium (helps me with muscle cramping), K2+D3, turmeric, and every morning I put MCT oil and collagen powder in my coffee. On fasting days I use electrolytes in my water.
Eggs are great. Best from local farms or backyard breeders...or certified humane. Tastes better and birds don't suffer for the two years they live, or less in cruel factory farms. Anytime we can get humanely sourced or ethically hunted animal products is better for us and them. Factory farms are nothin nice
Question I understand keeping carbs low what about the fat when trying to lose weight??
Fat burns fat. Cut out carbs and eat fatty meat and eggs.
🙏🏼💖🙏🏼 would you please consider a look at RX 's that interfere with insulin, ie keep it high, mess with metabolism? I'm particularly interested in pain RX, such as tramadol. Keep up the good work 💃🥰
That list is mine too, except for Spam which is a manufactured meat that includes potato starch and sugar. I'm surprised it was included as okay. The rest though, definitely.
Canned/tinned ham and corn beef often have added sugar. These food items are better than SAD. It's relative. We each have to find what works for us, buy/eat according to our budget and what we will eat to keep up on a low carb diet for life. I've already remitted my diabetes (diagnosed Oct 2021) and now include small amounts of higher carb foods to add some interest to my diet, but I try to keep them to a minimum.
@@jobrown8146 fair enough, we each have our own rules and preferences. I stick to unprocessed food these days, except for minimal processing of things like cheese, yoghurt, olive oil, that sort of thing. Additives can play up on some of us and cause sensitive reactions or gut problems.
Let’s not go the way of keto police. Everyone has their own path and saying others shouldn’t do this or that based on your choices isn’t helpful, for anyone.
@@theskyehiker generally, yes, that's right. But let's not police those of us who have bad reactions to additives either, and who want to mention it in case others don't know what may be causing their problems.
Love your choices, esp the cheese. Following dr Atkins and wow. My fave food is boiled eggs, grated cheese, and a bit of Romaine lettuce.
God bless you & Dr berry
We needed the truth
Eggs....beef....seafood.....chicken....cheese.....berries....Greek yogurt....leafy greens.....nuts.....cottage cheese.😊
Thank you for this great video.
so basically what one should eat is full-fat animal protein, vegetables (especially dark, green, leafy ones like broccoli and brussels sprouts), and a small amount of healthy dietary fat such as avocados. all else should be avoided whenever possible
Merci beaucoup , je vous écoute du sud de la France … thank you very much 😊😊😊
fresh coconut and olives
Thank you for sharing. Need to lose about 120lbs.