Confused About Carbs? How Many Should You Eat? We Talked to an Expert - Eric Westman MD, MHS
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- Опубликовано: 11 мар 2021
- Confused About Carbs? How Many Should You Eat? We Talked to an Expert - Eric Westman MD
RUclips Channel: / physicaltherapyvideo
Website: bobandbrad.com/
Bob & Mike interview Eric Westman MD, MHS. Dr. Eric Westman is an Associate Professor of Medicine at Duke University. He is Board Certified in Obesity Medicine and Internal Medicine, and founded the Duke Keto Medicine Clinic in 2006 after 8 years of clinical research regarding low carbohydrate ketogenic diets. He is Past-President and Master Fellow of the Obesity Medicine Association and Fellow of The Obesity Society. He is an editor of the textbook: Obesity: Evaluation & Treatment Essentials, and author of the New York Times Bestseller The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity, and End Your Carb Confusion. He is co-founder of Adapt Your Life, an education and product company based on low carbohydrate concepts.
Dr. Westman's Websites:
1) www.adaptyourlifeacademy.com
2) drericwestman.blog/
3) www.metabolicpractitioners.org/
Books:
1) End Your Carb Confusion: amzn.to/2N6DWGF
2) Keto Clarity: amzn.to/38L1oB1
3) Cholesterol Clarity: amzn.to/3qBFgyI
4) The New Atkins Diet: amzn.to/2OEYMx9
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I lost 162lbs on keto. I didn't buy all the fancy drinks ECT. I did count macros. I tested once for being diabetic and that's when I tried keto. I was chair bond couldn't do more than go to the bathroom or a quick trip to the kitchen. Now I do everything like before I got fat. This diet saved my life and I figured it out by reading and listening to people like this.
At 71 years old, Dr Westman, looks great.
@@rickwalker5203 He looks 30 years younger than his chronological age!
@@rickwalker5203 He's 71??????!!!!!! No way!!!! He looks about 45 or 50!!!!
oh my god, whut? He is 71 , I can't believe it...............
Late to the party, but I want to sincerely thank you for having Dr.Westman on Bob. I've been on keto + intermittent fasting for 4 years . Before keto, I was overweight, had IBS, reflux, and other issues that had me in the doctor's office every month or two. No more. I have complete control over my weight (5'8" & 155 lbs) and even at 67, have few health problems.
I lost 70lb of fat by cutting out ALL carbs and vegetable oils and still eating until full but what it did for my mental health is what matters the most to be, literally never felt better even in a pandemic/recession
Bravo well done.
I have been on it for only 5 weeks now and the health improvments have been beyond belief, incuding if not especially my mental health. I no longer have anxiety and any depression I had has lifted. So many more from blood pressure to slepp apnea ging away completely.
That's great bro. That's a huge deal, easy sailing after 5 weeks
Wow that's just so hopeful when it comes to mental health. Have been through two nasty depressions and can't beat anxiety and due to other health issues decided to start slowly - got rid of sweets and sugars started walking every day, introduced longer break between meals and after just two weeks noticed a difference in my mental health but didn't think it was connected but after reading your comment I understood it was and it makes me very happy. Thanks for making this comment 👌
@Only God Judges Me Yes, over 2 years carnivore. still one of the best decision . my life has improved immeasurably.
I like Dr. Westman. He cares about his patients and he's not a Keto drama queen.
Agreed. I am here because I need practical, flexible advice. Following Dr Berg has me going insane. Great info but not all of it's essential.
I just got to see Dr. Westman yesterday after watching him on line for about 5 months. I feel so lucky. He is the nicest, most caring Dr. I ever met. I only wish I had found him 20 years ago. I started Keto back in April, been 5 1/2 months, lost 34 pounds, got my A1c down to 6.0, and the good Dr. says I am doing great! I am 73, and just want to have a decent old age with no amputations and a return to walking and enjoying life in my future.
I just got "End Your Carb Confusion" and "End Your Carb Confusion, the Cookbook" and love them both. Love Dr. Westman. I am doing very well on Keto, reversing my T2 diabetes, and lost 34 pounds so far, got down to pre diabetes, in 5 and a half months. I hope everyone can benefit from this.
I love the fact that this doctor wasn't too proud or egotistical to listen to his patients when discovering Keto and even ask them how they lost the weight or check a lipid panel. This is what makes an exceptional doctor.
Dr. Westman is the BEST! I’m so happy you guys did this interview! You really know how to ask questions too!! Love the book and have taken his Masterclass and I can tell you it works and it has cured me! Thank you for promoting Dr. Westman’s evidence based keto! The world needs to know how to solve their issues by just changing the food they eat. If they follow Dr. Westman’s protocol they will succeed beyond their wildest dreams! 😊
Hi there, I started keto in 2018 with a a1c of 13.3 when my doctor told me that I would need to be on insulin! 6 months later 5.2, now 5.0 no more meds, went from 254 lbs to 174, all other labs are great! Lots more energy (lm 64) love it! Please continue to share about proper nutrition.
Thanks Bob the welder.
You're one if the smart ones!
You are a true role model!
@@Maldives2011ful thanks
I have been doing Keto full blown for 5 weeks now after researching it daily for over one month. Dr. Westman took all the anxiety out of what others mention on their videos. He made it all so much easier, and gave me a sense of confidence that I am in the correct direction. My health at the age of 69 is the best it has been since I got out of the Army 50 years ago. The results have been beyond incredibe, many of which I never expected and the elimination of symptoms I never knew I had. Thank you so omuch.
Love dr westman’s gentle nature
Excellent! He fine tuned what I had already learn from going keto when I retired. I bought his book as he is so well researched. I was doing net carbs at 25 grams and plateaued. I will do 20grams at total carbs and read his book. I have dropped one of three blood pressure meds and off Metformin(all under medical advise). However, my internal med doctor frown when I said I was doing keto.She has been happy with my weight decreasing and staying off so she has not said anything against it again. My cardiologist was happy with my keto diet and told me to bake my home grown brussel sprouts with a little bacon! Well that is different from 15 years ago and the food pyramid was the gospel. Since going keto it is the first time in my life that I can make progress with my weight. Sad that it took so long. Thank for having him speak Bob and Brad. From one PT to another thank you!
Ketosis (almost 4 yrs) has given me control and peace over my appetite therefore solved many of my health issues. It’s been a blessing on so many levels including mental health.
Love that you interviewed Dr. Westman! This was an awesome opportunity for your viewers.
I learned the hard way to reduce HBP meds when I lost consciousness and had an ambulance trip to hospital due to LBP a few weeks into doing Low Carb Dieting on my own, after reading Atkins for a New You.
I’ve learned so much more since my 2006 weight loss of 111 lbs.
Thanks Dr Westman, you’ve impacted many more lives than you know.
This interview is fantastic! So comprehensive. Words can’t express how glad I am to see Bob & Brad support the keto way of eating. Keto is a gift. Wonderful! Spread the word.
You guys are awesome ! I started this way of eating 6 months ago and my pain, among many other health related things, has vastly diminished--VERY VERY grateful to Dr. Westman, his courage and his expertise
Thanks for having this Doc on your show. He and many others are going to revolutionize the field of obesity and diabetes.
Westman is the man. 🙌🏼
I lost 60 pounds From eating 20 grams or less of total carbs not net thanks for having dr Eric on he is the best
Congratulations!
Bob
We would have saved lots of patients worldwide if we knew this way of managing obese and diabetic patients . We were not taught at that time. But it is sad even now many doctors find it hard to accept
I am SO glad you had this interview! I have been following Dr. West man and others in the low carb community. Thanks!
I like one of Dr. Westman's "rules" which is to use total carbs instead of net carbs.
Hi from NZ - this is the best explanation of Keto and wellness path I have listened to and believe me I have listened to heaps! Judith
Love Dr. Westman! Been following him 3 years.
I just love Dr. Westman, thank you Bob and Brad for interviewing him!
Bob and Brad, although Brad is AOL, with Dr Westman are three of my favorite youtube people! Bob and Brad, fixed my planters facitis and dance stepping and Dr. Westman I lost 45 pounds and my arthritis in my hands and did away with my metabolic disease! Loving life!
Dr Eric Westman is the best. Thank you dr Westman so much for giving me hope and a new life.
Thank you for interviewing Dr. Westman! Great interview, you asked the best questions!
Bravo! One of the best keto interviews ever. Well done. 🏆
Am so very impressed that you had Dr Westman on as a guest. This just “fell” into my feed, i guess because i’ve been researching shoulder impingement and back pain. I think he’s terrific. Thanks, monica.
I loved this interview! Thank you Bob and Mike for your good questions! and for interviewing the FIRST TRUE MEDICAL EXPERT and RESEARCHER I have seen or read since learning about and starting Keto 11 weeks ago. This rests some concerns I had about the diet I’m going to get his book and others discussed in this great video. Thank you for giving him so much time to talk to us!
thank you for having Dr. Westman...invaluable information. FYI, my cardiologist/cholesterol specialist was amazed at my last bloodwork...he said with wide eyes "keep doing whatever your are doing".
Dr Westman’s keto approach is perfect. No odd foods. Buy everything at the store. No counting and super planning and costs. I started with “internet keto” and lost 13 pounds then stalled. Now doing his keto page 4 plan because of Keto with Casey who turned me on to Dr. Westman. Thank heavens. “Internet keto” costs a fortune and I was going broke. Thank you Dr Westman, Bob and Brad team too!
Love Dr Westman!
Bob mentioned IBS. I've had IBS for over a decade and just went Keto and the IBS is gone unless I eat anything just a little spicy. I have to be careful about the plants I still eat, but the general bloating and gut pain is gone! My psoriasis is also clearing up.
I’m I’ve had this for years and seen any doctors trying to get better. I also have psoriasis and histamine issues. I have been slowly changing my diet because I now have Microscopic colitis and I had been getting better, but still had bloat and pain. I read a book on MC and he said protein was best. So here I’am trying carnivore/keto. Most carnivore. My psoriasis was doing better and then I had another flare, so trying to go all carnivore.
@@roxannebudd1978 Yep, plants and fiber are rough on IBS, carnivore is quite helpful.
Eric Westman is brilliant.
Also check out Stephen Phinney, Jeff Volek, Philip Ovadia, Ken Berry and L Amber O'Hearn, to learn more about the health benefits from those with years (decades) of experience.
This is a great video, thank you for posting it. The food pyramid is based on foods that are grown with tax subsidies being eaten the most.
I've enjoyed this podcast several times. My favorite PT guys and Keto coach! Great podcast, I'm sure it's encouraged a lot of people who have been wanting to use the Ketogenic Diet to achieve better health outcomes to give it a try.
Very good to know. Thank you. 🙂
This was a great, informative video. Thank you!👍❤👍
I like what I am hearing from this doctor. thx
Great interview. Go Keto with Casey speaks very highly of Dr Westman and after listening to him now I can see why. Thanks for sharing very helpful indeed.
he has the attitude that, " you got to get healthy to loose weight", that's so true
*lose
Lose .
This may sound funny but I don’t necessarily want to live longer - as in my grandmother at 100 and my Dad at 94 - but I do want to be as healthy as I am personally capable of right now.
I do not want to live a long life either. There are too many people on Earth now and at some point we all have to leave to make room for the most recent arrivals.
You should interview Dr Ken Berry too. His fun personality and researched knowledge is great.
I follow Dr. Westman daily or whenever he posts. Keto afficionado...22 lbs down (wasn't fat) in 4 months, age 72!
Keto “flu” to me is just withdrawal symptoms. I had headaches for weeks. I get the same headache when I withdraw from caffeine. I just had to hang in there and drink electrolytes and the headaches eventually subsided.
i went Keto last July after ending up in the ER with Bells Palsy. My recorded weight was the highest it had ever been in my entire life.
I had to take a course of steroids to control inflammation and get the left facial nerve to stop throbbing in agony. After I did that, I was determined to loose 30 pounds asap.
I found Keto had the best weight loss over the shortest time. BUT I NEVER got Keto flu. and I attribute it to this....i had stopped eating rice, potatoes, most wheat foods or processed stuff several months prior to going on the diet.
I rarely drink alcohol so that part was simple. I do like bread but i had gone down to a few slices a week, then to a roll or two a month.
When people try to stop eating many types of foods all at once,,it is going to affect them. It seems to me that Keto Flu is just withdrawal from High Carb consumption all at once.
Its like stopping caffeine all at once..youll get miserable bad headaches for several days.
id recommend anyone wanting to go Keto..to stop eating rice and potatoes and added sugar and lower alcohol, wheat and processed foods slowly over a few months beforehand.
. I lost 27 pounds very easily over 7 weeks. I did intermittent fasting almost as an aside, I just wasnt hungry. I stopped the diet over the holidays but i did not gain the weight back.
purpose
Please have another program with Dr Westman.
Great guest.
OMG! I did not think I could love you guys any more than I already do! Now I realize this IS POSSIBLE!! Dr. Westman is my boyfriend (in my dreams) and I love him so. You have him in this video? This is my favorite video of you and Brad's!!!!!
Lost 28 lbs on keto please keep helping them trying to help my daughter.
Keto, 64 tomorrow. Benched 330 today.
Fasinating
Glad I watched this today, I ate way to much sugar and carbs over the holidays
I had to learn to eat more food after I eliminated carbs. Once I got use to eating more food I felt great!
Thanks
It would be good to continue to address the importance of movement outside of weight loss. I get it, your discussion is around keto (and how it helps people lose weight). However, the benefits of movement/exercise beyond the goal of weight loss are tremendous. Move more. Motion is lotion.
Best book ever
I had to start cooking my own food separately because my daughter and granddaughter eat unhealthy high-carby food and sugars. They like me to cook and eat my food, but they complain about spending on healthier foods. It is better for me; I do not spend too much on one person and cook faster and healthier. Also since I do some fasting, I do not have to cook every day. I was diagnosed with prediabetes, so this is helping me to change that. I actually improved my A1C to normal, but I want it lower. I also exercise, and I am feeling a lot better.
Westman, Phinney, etc are all great but a huge problem with the keto friendly docs is they dont accept insurance so us poor folk are stuck with the super high carb fanatic dogmatists in traditional health care....we gotta learn and experiment ourselves and have the ideological fortitude to trust the little valid nutrition science that exists
The people who don’t want to get better …….. They say they want to be better but psychologically where they are is giving them some reward. So, sad when I see this.
NOBODY eats DONUTS because they’re HUNGRY. They eat donuts because they’re DELICIOUS!!!
Chocolate cream filled are my favorites.
I disagree. It’s both . When I am full I can resist a donut and avoid eating it but when I am hungry I will probably grab it in a second
In my case, it’s an addiction! Some people may can eat just one but I eat till I’m sick. Not only that, I could eat more sugar later. There is no stopping once I get sugar of any kind to my lips.
Hungry donuts, delicious people
The answer is 20g or less. I prefer to stick to 0 carbs. I feel fantastic and have lost 110lbs in 10 months.
How do I eat Keto if I have SIBO, leaky gut issues. Sulfer in so many vegetables. Heard from your doctor friend Ken that total carnivore & water for 90 days is only way to end Sibo. Hopefully you will address digestion/stomach issues in a video soon.
I lost weight by just cutting out pasta, white rice and white bread and most sugar...I'm on the path but do you recommend a good cookbook?
Think about it, it you go back to eating the way you used to? Carbs/ sugar? YOU WILL RETURN TO THE WAY you used to be. You can't out run a bad diet.
Just saying.
I don't care what you say. If you eat lean meat, you will eat more. As a keto eater for the past forty years, I can tell you, if I eat lean chicken, I will eat bacon with it. It tastes good and there's enough fat with it to keep me satisfied for the day.
I will also take a couple of coffees with cream for the day.
There's no need at all for running yourself ragged. You can lose weight sitting on your six.
To me it doesn't matter how long I live as long as I live it healthy
Banting was a Canadian Scientist
Who discovered insulin in London ON Canada
I use Stevia or erythrotol with monk fruit for my morning coffee only. Not to consume keto bombs because of any sugar addiction. How is this bad long term?
keto and also carnivore is also good for your brain to function properly.
I was going to share this ... He was great UNTIL ... The sweeteners.👎
And the bad oils should have been addressed.
But 90% awesome!
Thanks!💃🏻💞
Dr westman doesn't get caught up in food neurosis. These extra rules are what he is against because you are turning a simple effective diet into a complicated list of rules that turns regular people away.
I'm trying to figure out something about the flatline blood sugar on the cgm?
What do you mean with flatline?
Is it really all the time at let's say, 4.5 mmol/l or is there still fluctuations only in normal range that's called flatline,let's say between 4.0 mmol/l and 6.7 mmol/l?
I really want to try and understand it because I have type one and doing healthy keto for around three and a half years now,my blood sugar on the cgm is mostly fluctuating between 5 and 6.7 mmol/l and around 4.5 when waking up.
Is it even possible to keep it steady at one number all day round?
I mean without checking it every minute because than maybe it's a possibility?
Can someone please explain?
Thanks!
Does this control insulin resistance?
Food can be medicine
or poison
So I watched this video to find out how many carbs Dr. Westman advises? But half way through and I still have not heard him say how many grams of carbs - even though that's what the title of the vides says the talk will be about.
Question...stop the carb confusion...20 carbs...does that include the vegetables?
I purchased the pdf of page 4. I know this seems silly, but I’m not sure about the creams and oils. It says up to 2 tablespoons a day of heavy cream, butter, sour cream etc. does that meat total of 2 tablespoons or up to 2 tablespoons of each?
Total of all
Not true. On page 74 of the book in question it states you can have up to 2T of oils, 2T of dairy fats and up to 2T of mayonnaise. It doesn’t mean you have to eat that much but you can.
Nowadays it is not about low fat vs high fat diet anymore it is about keto vs vegetarian (vegan).
more processed c r a p rather than vegan. They pushing bugs as they are cheaper than veg
I know that keto will help with arthritis but, can it help a knee that leans in toward the left leg, its embarrasing and painful. Thankyou.😣
I’m not a doc but I would suggest this diet helps with inflammation but I’m not sure it can fix a structural problem in your joints. It might make it less painful but I’m guessing it won’t make your leg straighten. But an orthopedic doc would be your best person to ask.
@@theskyehiker thankyou for this reply, keto will probably help the inflamation, have a good day,🙂
No but God can.
I'm still confused. Please do get to the point faster, if there is one.
eat less cards this week and cut sugar this week, next week cut more rinse and repeat
OMG me too!! I was doing A LOT of skipping. After reading comments, I thought I was the only one who thought that! Please get to the point.
This episode is a question and answer presentation. He answered the questions in the order they were asked. You can find very tidy lectures by Dr Westman on RUclips if you want a linear presentation. Or, buy the book and you can go at the pace that is most comfortable for you.
@@clbudd this was one of the clearest explanations of the keto diet lifestyle I've heard. Utterly fascinating. I am new to all this and knew virtually nothing about it until I listen to this video. If you listen to it all from start to finish you will find there are more points in Dr Westmanns information than you could possibly hope for . Moreover some of these points can save lives and increase the quality of life for so many of us. I suggest listening with respect is the best way to learn.
How do you measure macros? Carbs? Where can I fine son information?
Loving keto with Wendy she follows Dr West man and has great recipes
Why bother? You will be turning your diet into a miserable accounting process. This leads to eating disorders and stress.
A great app that has verifiable data is called chronometer. I don’t have disordered eating from using it, either. Watch videos of how to set it up. The company has a website and RUclips channel. They are very responsive.
fasting glucose 90. im not hungry.
I am a definite Phase 1 person. Looks like a low fat program to me. Just enough fat to keep you from eating every 3 to 6 hour
It's now loud enough
Wait if you're eating low carb AND low fat (lean meat) where are you going to get your energy from?
I guess if you're very overweight that's fine, but then what about those who aren't super obese?
If you are not looking to lose weight but just gain metabolic health, then your fat amounts are higher. It wasn't discussed in this talk, but it would be considered the maintenance mode. Dr. Westman's web site has a lot more information on that.
I have been lean & restricting for 2years, than i start binging and ruining my mental health for 6months battling my addiction with food & gain 10kg. One day i found dr eric westman vid, i watch all of his vids (i reccomend u watch all of his vid to educate yourself first before trying it) when im lean & restricting i was 50kg, than i got to 60kg cannot stop binging and keep gaining restricting binging gaining the weight back so on. So today is my day 6, i lost 3,5KG. I dont feel hungry. I DONT CRAVE ANYTHING 😭 i dont even think about snacks, because im restricting i always drink cola zero at least 2cans a day AT LEAST. but since trying his method, i dont drink it for 6 days not because im restricting myself, i just dont want it i dont even think about it 😂
So basically if you want to start dr eric wistman style is 20g max net carbs a day.
Anything else comes from protein & fat
Real food only (still try to make it as healthy as possible) No packaged food (its not food, its trash) Use himalayan salt when cooking (electrolytes). Beef/chicken stock with no MSG.
Oh and also i've been doing fitness for 3 years now. So i lift heavy. And 6 days into this diet i dont feel lack of energy at all. im more happy now, no more hangry me. But, that being said, i've been only doing this for 6 days.. so.. if you want to try it, just learn about it first than decide.
It's called rabbit starvation. Your body will start using muscle tissue. Not good you need fat its all about balance
I didn’t get the answer to How many carbs we should have? I’ve listened twice to the video.
I don't know what he recommends but he mentioned it being like "atkins induction" which is no more than 20 net carbs per day. Net carbs does not include sugar alcohols (fake sugar substitutes) which is in a lot of atkins brand food. You must eat 4-6 cups of veggies per day on induction and that's where you are supposed to be getting your 20 carbs per day from.
@@jodiearagona7240 Thanks, im good about having veggies at all my meals, I just don’t take the time to count. I think I’m ok with counts.
Under 20 carbs is what he said. this is what he calls his prescription strength Keto
20 gr total, not net
He said the beginning or induction phase is 20 grams of carbs or less. He didn’t specify the other two levels in this talk. His book goes into the details about the other two phases.
If you have diabetes or metabolic syndrome, you HAVE TO fast. Keto shall ensue and work hand in hand with IF.
Question:. How many carbs should you eat in a day?
Answer:. 20 grams
Total or net?
20 or less if you're highly insulin resistant with Type 2 diabetes. I am now no longer diabetic and off ALL meds. Don't use fancy products.. eat meat, low starch veggies, IF with OMAD every other day. Love this lifestyle and feel 20 years younger.
No more than 20 grams total is what Dr Westman suggests as a
starting point.
I’m diabetic.How do I know when I have beaten diabetis?
Where is the research that shows keto is better than a 40-30-30-ish Zone Diet C-P-F for weight loss and reducing inflammation?
Keto rid me off my joint pain = inflammation.
Try and see what works for you. Zone diet did nothing for me. Keto is not a diet ..it is a life changing way of eating. Reversed my type 2 Diabetes, HBP med no longer needed, triglycerides back to normal and I feel 20 yrs younger. I don't need a "diet".....what I needed was to learn what my body needed to rid it of all the maladies caused by yrs of eating too many carbs and processed foods.
@@TheShumoby I have chronic fatigue syndrome and fibromyalgia and was wondering about Keto re the pain?
@@le2584 it helps reduce the inflammation that causes pain. Dr Annette Bosworth (Internal Medicine) and Dr Ken Berry (Family Practice) and Dr Robert Cywes (Surgeon and Phd in Nutrition) have many topical videos on their channels that aim to educate you on the biological processes of this lifestyle. Many people have found healing for autoimmune issues by feeding the gut and brain correctly!
I would love to see you guys have Dr. Layne Norton on to refute a lot of these claims.
Layne Norton is a PhD. Dr Westman is medical doctor (MD) and have clinical experience with obesity and metabolic syndrome. He is not some PhD body builder.
I doubt he would refute it, then again it seems his web site is mostly about selling things so it is hard to tell. However, I found this on his site which completely supports what most LCHF diet folks say. This is in an article about how many carbs we should eat. Powerlifters and marathon runners aren’t what most of us are.
“It seems that everyone in fitness has a thing with carbohydrates. Most people love them and choose to eat a lot of them in their diet. Others demonize them and prefer to leave them out (almost) entirely. Interestingly, carbohydrates are not completely necessary in our diet. Other nutrients like certain amino acids and fatty acids cannot be manufactured in the body, which makes them “essential.” Carbohydrates don’t fall into this category. We can make the sugars and such we need from other substances in our body. This is why some people have advocated a low carbohydrate diet. So, if we don’t need them, why eat them?
Well, it turns out that eating carbohydrates makes it much easier for us to perform certain tasks. This is especially true when it comes to performing at our best. But in spite of this, there is still a lot of conflicting information about carbohydrate intake. The sport and/or activities you engage in will dictate carbohydrate intake to a large degree. Marathon runners definitely need high levels of carbohydrate in their diet, but do all athletes need the same amount? Should powerlifters and weightlifters be “carbing up” for their sport? It’s important to understand how many carbs you should be eating in order to maximize performance without potentially harming your health.”
Dr. Westman has been at Duke University Hospital reasurchingthe keto diet and obesity for 20 years. I think he's got this.
@@LTVoyager U cant even place fats and protein efectively in your body w/o insulin secretion. In other words every meal has to have protein, fats and carbs at the end so we open up the barrier in which insulin packs all those together. Fats that insulin makes have 5 times more atp than ketones. We must include low energy non starches and low sugary fruits in our diets so our liver learns how to make trigs. Imagine a bodybuilder not using complex low sug carbs. Ridicilous
@@milosrackovic4046 There’s plenty of insulin. That’s seldom a problem. And, yes, bodybuilders are ridiculous.
Which book should be read first to learn to eat right ?
"Eat to Live" by Dr. Joel Fuhrman
Or any of Dr. John McDougal's books. Or "How Not to Die" by Dr. Greger.
"Eat to Live" by Dr. Joel Fuhrman
Or any of Dr. John McDougal's books. Or "How Not to Die" by Dr. Greger.
Those are not Dr. Westmans books.
@@CarrieJo5916 Exactly. The person asked, "Which book should be read first to learn to eat right?" The recommendation given is based on the most scientifically sound research, and in good conscience.
McDougall's High starch diet will make insulin resistance worst for those that have metabolic syndrome.
I’m tempted to try to cut my carbs. I have way too much breaded foods for fish or chicken. But I’m the kinda person that can’t stand chicken without some sort of nice crunch to it. Been having a lot of vegan and vegetarian food, some are pretty damn tasty ngl. And they have tons of protein and fibre compared to carbs.
There is a recipe that uses crushed pork rinds as the “breading “ for baked chicken and it’s really good.
Chicken thighs in the air fryer are awesome! Crunch galore!
Kristie Sullivan shares a lot of recipes on her RUclips channel.
Watch Butter Bob's video where he fries chicken in different types of lard...no breading but still crispy and crunchy.
Lots of recipes online
So, how many carbs should you eat? I didn't hear the answer.
20 Total carbs.
Can anyone recommend a keto cook book with plenty of good pictures? My wife is Indonesian so not too wordy. Thanks in advance
If your looking for recipes go on Pinterest on their search type in whatever food you're interested in eating just put keto in front of it first and you'll get all kinds of recipes. I lost the most weight when I just started eating a piece of meat for dinner and a vegetable nothing fancy eggs bacon in the morning buy low-carb tortillas and make sandwiches Mission makes low-carb tortillas but there are good books out there just go online and hit keto books or get this gentleman's book
If your wife understands English fairly well and can handle the Irish accent, check out Ivor Cummins Fat Emporer youtube channel. He has a number of videos where he goes through the science behind the LCHF diet and why it works and how it affects your body. Some of the videos are long (>30 minutes), but might be easier than reading a book for somewhat for whom English is a second or third language.
Have a look on You-Tube for Keto recipies. also low carb and Banting
@@LTVoyager She'e only interested in cooking, Ivor Cummins is great, his accent is ok its the Cultchies you cant understand
@@BaliBrit His book has a lot of recipes.
I don’t eat fatty animals. Fish and cold blooded only with a ton of vegetables. No bacon please. No hormones or phosphate
Which book should be read first ?
Dr Westman book Keto Clarity. Page 4 is famous for information on things to eat.
@@horstweiter3924 and Jason fung.
“Eat Rich, Live Long” by Ivor Cummins
@@LTVoyager we have that book, very informative!