Low carb diet tips involve understanding the different types of carbohydrates and finding alternatives to high-carb foods. Simple carbs are easy-to-digest sugars, while complex carbs consist of complex sugars. To reduce carb intake, substitute low carb or no-carb foods for high carb foods, knowing their carb counts and serving sizes. Create a meal plan, prepare meals, carry low carb snacks, and consider carb cycling.
Before starting a low-carb diet, research high-carb foods to replace with lower-carb options and how to achieve your goals while still feeling satisfied and enjoying eating. A detailed meal plan for a low carb diet based on real foods can help ease the transition from a high- to a low-carbohydrate diet.
To stay on a low-carb diet, start by changing your mindset. Most people start a diet by changing what they eat, but this may not be the best approach. For a long time, dietary guidelines recommended eating a very high carb diet, including up to 11 servings of high-carbohydrate grain foods per day.
To stay on a low-carb diet, curb your intake of sugar-sweetened drinks, cut back on refined grain bread, think about fruit juice, choose lower-carb snacks, and start your day with limiting carbs to between 0 and 30 grams a day. Avoid white foods and make protein part of your diet.
A low-carb diet generally limits grains, legumes, fruits, breads, sweets, pastas, starchy vegetables, and sometimes nuts and seeds. However, some low-carb diets include whole grains, dairy (like plain yogurt and milk), fruit, and vegetables. Whole grains, fruit, and vegetables provide fiber, which is essential for maintaining a healthy diet.
To gradually increase carb intake, gradually increase the number of carbs you consume. Cut back on free sugars in juices, smoothies, jams, cakes, biscuits, sweets, and puddings. Regularly take stock of health and consider carb cycling to maintain a balanced diet.
📹 17 Quick Tips for Low Carb Dieting in the Real World!
17 quick tips to help you stay low carb! Eating a low carb diet is an effective way to lose weight, but we live in a high-carb world …
How do you stay consistent with low-carb?
Sticking to a low-carb diet requires understanding which foods are low-carb, creating a meal plan, stocking up on low-carb foods, and keeping low-carb snack options close. Many randomized controlled trials (RCTs) have compared low-carb diets to the standard weight loss strategy, showing that they are not harder to stick to. Most studies show that more people in the low-carb group make it to the end of the diet.
Can you live a low-carb lifestyle?
A low-carb diet may pose potential long-term health risks, including a lack of certain vitamins and minerals, digestive issues, and increased risk of heart disease or certain cancers. Experts suggest that limiting saturated and trans fats from animal sources, such as meat and high-fat dairy products, may increase the risk of heart disease. To maintain a healthy lifestyle, it is essential to carefully consider the fats and proteins you consume and limit saturated and trans fats. Signing up for free updates on research advancements, health tips, and current health topics can help manage health effectively.
How long can you sustain a low-carb diet?
The ketogenic diet, which aims to burn fat and reduce inflammation, has been gaining popularity for its health benefits. However, the long-term research on the diet is limited, and it is recommended to stay on it for six months before reintroducing more carbohydrates. The diet generally advises eating 20 to 25 grams of net carbohydrates per day, but this requires cutting out healthy carb sources like whole grains, legumes, starchy vegetables, fruit, and dairy. Many people may find it difficult to stay on keto for long, and long-term ketogenic diets can result in nutritional deficiencies, particularly in fiber.
Transitioning off the keto diet will have an adjustment period, but it can be approached in a smart way. If you achieve your health or weight goals on keto, then return to your previous diet, which is high in added sugars and saturated fats. As you transition off the ketogenic diet, gradually decrease your fat intake while increasing your intake of lean proteins, vegetables, and wholesome carbohydrates. White refined grains and sugars should still be limited.
What are 5 foods to avoid on a low-carb diet?
A low carb diet typically consists of limiting 14 foods, including bread, grains, fruit, starchy vegetables, pasta, cereal, beer, sweetened yogurt, and juice. Carbs are essential for energy, regulating digestive health, appetite, and cholesterol levels. Bread, sweets, and starchy vegetables are staple foods in many cultures, while certain fruit types may also be high in carbs. Limiting these foods helps maintain a healthy weight and overall health.
What is the number 1 carb to avoid?
The consumption of foods with high sugar content, such as candy, soft drinks, and sweet desserts like cake, chocolate, and ice cream, is often viewed as an unhealthy choice and is typically discouraged as a means of losing weight, particularly when accompanied by a reduction in carbohydrate intake.
What is the 90 30 50 diet?
The 90-30-50 diet is a fitness-focused nutritional strategy that aims to balance macronutrients to promote overall well-being. It consists of consuming 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats daily. The diet aims to provide the body with the essential building blocks for optimal functioning, with proteins, fibers, and healthy fats playing pivotal roles in maintaining bodily functions.
Proteins, essential for muscle repair, immune function, and enzyme production, are essential components of the diet. Good sources of protein include lean meats, poultry, fish, legumes, and dairy products. The diet aims to strike the right balance among these essential components for optimal functioning.
What happens if I eat no carbs for a month?
A no-carb diet can lead to constipation, low energy, and insufficient nutrients due to its restriction on fruits, vegetables, beans, and whole grains. Carbs are the body’s primary source of energy, so a no-carb diet may result in low energy and fatigue. Additionally, it may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in plant foods. The increased urination from restricting carbs may also lead to nutrient deficiencies over time.
A ketogenic diet, which allows low-net carb foods, can be a variation of this diet, and as long as all necessary nutrients are obtained, long-term health can be maintained. However, excluding carbs entirely may have less long-term impact, as research suggests that eating only animal proteins may cause few negative side effects.
What foods are 100% carb free?
A diet that is devoid of carbohydrates includes meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. A less stringent option is the inclusion of nuts, seeds, non-starchy vegetables, and high-fat fruits such as avocado and coconut. No recommendations are provided regarding the daily calorie or portion size intake. A reduction in carbohydrate intake can facilitate weight loss by focusing on specific macronutrients.
Is it OK to completely stop eating carbs?
A diet that is devoid of carbohydrates, which eliminates carbohydrates and promotes high fat and protein intake, has been demonstrated to enhance weight loss, improve cardiovascular health, and regulate blood sugar levels. However, this dietary approach may result in reduced energy levels and an increased risk of nutrient deficiencies. It is recommended that a balanced diet comprising a variety of foods be followed.
📹 Is Keto TOO Much for You? Do This Instead (Lower-Carb/Better-Carb)
A keto diet is a very low carb diet. The purpose of a keto diet is to encourage your body to produce ketones, which are breakdown …
With your guidance, I’ve been successfully following your low-carb diet for many years. It serves me well. I do have my occasional pizza, ice cream or something of the sort mishaps, but as you suggested, I just get right back on track. And I think it’s good not to feel guilty about it. Just hop back on the low-carb wagon. Thanks!
I don’t have to lose weight, I just love high fat foods! In the past I avoided fats believing the lies that they were dangerous, but when I learned the truth it was like liberation! I still can’t believe I can eat fat foods and feel so good, I don’t get headaches anymore, no more feeling bloated, I am never hungry between meals. It’s been a year now since I started and I don’t miss carbs at all, eating is pure joy now 🙂 Sometimes I eat carbs to make people happy, like when I am invited at someone’s home because it’s easier to eat and shut up than make people understand.
Thank you! We keep meat sticks and cheese sticks in the fridge for when we just have to have something! And keep raw almonds to munch on also. But only in the “eat” zone. We do 18/6 IF. We are lucky that our doctor believes in low carb and paleo meal plans. We are also not thinking of this as a diet but a way of life. But, I have found that using cream and sweeteners in the “No eat zone” was stalling my weight loss. Now I just put a pinch of “pink” salt in my hot tea when I need something other than water to drink. And the pounds are starting to slip off again.
I’m 65 and I started about 2 months ago cutting out sugar. I felt really good after about 3 weeks, but I let carb creep up in and I’m back to square one. I’m going to give it a try again. What makes it so difficult is I live with 3 other adults who love carbs. They are also great cooks. I can’t control what comes into my home as far as food is concerned. I have to be happy with the decisions I make as far as food or I will not succeed. Thanks for the advice.
I have been doing keto for nearly a year. At the start of the first lockdown I could see where all the baking I was doing would lead! I am 57 this year and have been creeping up towards 12 stone for a few years. I have always loved sugar, and would sometimes eat a bag of Haribo Star mix for lunch. I am 5’10″ tall and so could get away with being “statuesque”. In the last year I have lost over a stone, and feel so much better…. I used to eat Gaviscon tablets by the bottle full, had voice wrecking acid reflux (i have earned my living as an opera singer, so this side effect of years of bad eating was devastating.) when I first started, the withdrawal from carbs and sugar lasted 3 days and was dreadful. In the last few weeks I have been doing bulletproof coffee first thing, and then only one meal in the evening… I have felt amazing. BUT: Easter has tempted me and for 10 days I leapt off the wagon… chocolate, biscuits, carbs etc. Yesterday I went back to keto, and the withdrawal symptoms came within 24 hours of not eating crap. Thankfully I could take to my bed, and after just a few hours of feeling awful, I am back to the normal that comes with a low carb/keto diet. To think that just 10 days of eating sugar could make me so addicted again is shocking. Believe what keto does…. it really is such a fantastic way to achieve a better quality of life….. feeling so much better, and wearing nicer clothes because they fit 🤩🤩🤩
The addiction is real. I’ve always had a sweet tooth. Its been about 8 months keto/low carb and I still struggle with avoiding sugar/grains..mostly when I go to the grocery store and see all of the impulse junk. the bread isle…. Also a reason may be that I was raised in an Italian household..Oh the power of spaghetti.
About once every two months or so I will go to Wendy’s and get a baconator and fries. I did that today after a really good round of golf. Musta been a reward for shooting a 74😁. Every now and then we can get away with things like that and never have to worry about gaining weight. But it has to be spaced out far enough not to gain. Still love your vids kiddo ❤
I recently started using Cronometer but I’m having problems wi5 the values it returns for daily calories, fat, carbs etc. Like your husband Keith I also use an Oura ring too. Could you create a article on this website or on Two Fit Docs to explain your recommended guidelines for macronutrient targets in Cronometer for low carb and keto dieters? Love both of your websites by the way. Thanks for all the information your share ♥️♥️
So glad I found this on your article list! This past year has been a bugger! Fatty liver, diabetes and high triglycerides have slammed me. I started perusal you and you husband 2 Fit Docs and got encouraged and was making progress. Then COVID hit and stress eating began to reign supreme. So I am on a Do Or Die campaign and this has been so uplifting, inspiring and educational! Now my hubby is on it with me. Thank you. I’ll keep in touch thru your weekly articles. I’m over 70 and my health is paramount!
Dr Becky thank you.. You’ve single handling explained questions I’d scratch my head over.. I’m on focus / point with my food intake.. Vegtables in the raw are my healthy go to snack .. Should I do a OMG snack ..I have a slice of organic vegetable pizza from The Pizza Shop.. Thank you.. stay safe be happy
Great presentation Dr Becky. Your last tip is so relevant. I’ve adapted what suits me best. Thank you for this tip: breakfast for dinner. I finish dinner before 4.30 pm. My next meal is usually the next day at between 11.00 am and 12.00 pm. Works fine for me. Of course there will be occasional variations when I meet with friends for lunch. I decline dinner invitations.
Dr. Gillaspy… this viewer and I think others would like to hear what low carb canned and other packaged products we could stock our pantries with. Please provide brand names and product lines. I was shopping for canned fruit today. The can says “No Sugar Added”, then the fine print says something to the contrary, I can’t remember the exact terminology. Anyway, I’m sure others would be interested too.
I’ve just started low carb again. Before I was too strict. Each time I get so super thirsty. When I get that way I immediately want some cake or chocolate. Instead I have been drinking alot more. It takes the craving away. I eat raspberry and blackberry. Just trying to stay away from processed foods.
Going back to this article…you’re right of course, once we find what works for us and we stay focussed the results say everything. When you posted this article I recognized I was feeling a little uncomfortable/bloated due to the heat, however, as I ‘savoured’ your content information it hit me, it’s … carb creep! Another reason for not doing that – it takes longer to recover – but once I did I was back to feeling more comfortable, phew! This was a good learning lesson for me, a reminder about why I steer clear of certain foods, and even just portion size on some others. What a privilege to have food, and food choices! XOXO
These tips are fantastic! I am still on a lowered carb diet, lost 109 pounds in 2 months. I feel better now than I ever had in my entire life, I have to admit it, it’s not easy, as these headaches have never went away. My extremely cold finger tips and toes tells me my body is still changing things, don’t give up as the body will adapt. I’m still trying to increase slightly more fat intake, but my cholesterol is still too high, the LDL is concerning, my HDL is normal. I have people ask me how I did it, it’s hard to explain this to someone that is hesitant to lower carb dieting, I just tell them I cut carbs, and have done plenty of HIIT Cardio.
Coach,is it okay if we include a piece of cake with ice cream during the meal? It also does not go beyond our daily calorie intake and does not exceed the required carbs/fat/protein intake for the day. If possible, can we achieve fatloss? (This is a big problem for me, coach,because we like to be lean during our favorite meals. Because the probability is high) waiting for reply nurse.. God bless you❤
the longest living population (very thin) from Okinawa Japan ate almost all their calories from rice and potato. the diet has been extensively studied – 85% calories from carbs, 10% protein, 5% from fat. at the reverse, the Inuit diet in the arctic leads to horrible health outcomes. in all the large scale epidemiology (the chine study, Adventist health studies, etc) the thinnest healthiest longest living diet groups eat plant based which tends to be very high carb, low fat. the FACT is that the average person on a high fat diet is obese and the average person on a high carb diet is thin and healthy. the TRICK is ditching all the high fat foods in the process. THE PROBLEM then is most people in the west currently don’t want to stop eating animal products. So they were never on a low fat/ high carb diet. You cant remove all the fat from animal products. THERE IS a thin healthy population among us in the west. The whole food plant based (high carb low fat) group. Good image search “vegan body mass index” and look at the graphs. I would not deny some people cant have some success on high fat with calorie restriction. The question is what is optimal for health in the long term? And the answer and evidence is so overwhelmingly on the side of whole food plant based (high carb/ low fat) Get a clue people…
wouw wouw wouw. bloody hell you can talk. man. i listened because i was doing something else in the mean time. Also right at the beginning you say that you can drink you’re coffee as you are used to drink it. I knew there was a catch, apart from the endless talk. you have honestly talked for an hour. And what you are saying, apart from the same thing in a diffent way over and over and over again is that you can keep eating unhealthy, don’t exercise, just drink coffee. oh no, drink coffee with your expensive java burn. wouw, wouw, wouw.
I never eat chips, chocolate, don’t drink alcohol or smoke, I drink water only. I make my own food and make pizza from scratch with tomato and not much mozzarella or cheese. Seldom I eat pasta and meat. I eat a lot of veggies. I’m 64 and only lost very little of weight I’m not obese at all, my stomach feels bloated anyway. I need help because I retain fluid in my left ankle. Doctor says veins are weak. Help.
I am a carboholic. I can do well for about 5 days then kaboom. I can fast well from 8 pm to noon the next day. But once I start eating I cannot stop munching. I am not even hungry. But the cravings are so powerful. I keep trying. I cannot imagine the struggles alcoholic and drug users face. The science is so helpful for individuals trying to conquer our health challenges.
I have to share. I reached out to a dietician with hopes of having my hair stop falling out and my periods return to a normal cycle. I have been practising intermittent fasting and low-carb for a few years now. The dietician immediately tells me to stop fasting which was very scary then she tells me to eat carbohydrates with every single meal. It has been three weeks and my body is very very upset about the carbs. Extreme bloating, fatigue to the point where I need a nap mid day, gas that wakes me up in the night, feeling and looking puffy and quite irritable. I am amazed at how quickly my symptoms came on and how sensitive I am to carbs. I will go back to my low carb high-ish fat diet but will stop the intermittent fasting (and 24hour fasts) and see how I feel and if my body bounces back. 🙏🙏🙏
Dr Becky, in your low carb list, you have listed lunchmeats as acceptable. I assume you mean luncheon meats as we call them in Asia. These are usually made with very hi salt and contain a substance called nitrites. I’m wondering if you could a article on them if in fact you are referring to these canned luncheon meats. Thank you 😊
Thanks Dr. Becky. It is amazing that just as craving come and go, your will power and enthusiasm can wax and wain as you go down this path. I have so far to go, I wonder if I’ll even get to the intermediate goals I’ve set for myself. I just try to keep on keeping on and keep binge perusal your articles an those of you cohorts.
Thank you Dr. Becky I have only 8 lbs more to loose I am loosing 1 pound a week I am down 10 now. I don’t seem to have too man.y problems I am enjoying my food I do eat peaches now I know they are high but they come in season this time of year here in Niagara. I am not on keto just low carb with full fat products. I eat fish chicken and meat with every supper. I enjoy muffins for breakfast made from almond flower and blueberries and walnuts. For lunch I make green smoothies with avocado and kale or spinach and strawberries. So I think I am eating lots of nourishing food. I am enjoying this diet I hope I am not doing to much wrong. Hugs Bea
Thank you for pointing out the unfortunate strife between diet camps – it is a real thing. Just eating should never have become so difficult to figure out. Like you said, all healthful ways of eating really boil down to avoiding processed food first and foremost. Then whatever way of eating works best best for you – go for it and perhaps leave others to eat in the way that best suits them without fighting over it all. We all need to make adjustments in our diets as we learn, as we age, and as as we are able to afford. Success to each of you!
I stopped sugar, soft drinks fast food, deep fried, bread and alcohol. Researched better nutrition choices to improve my blood chemistry; lipids, A1C and such. Just making better nutritional choices, eating smaller portions and nothing after 6:00pm. Add a daily dose of exercise and I’m down 50lbs in 4 months. No “diet” with a fancy name and plan to maintain.
As a person who doesn’t like to count, measure, and be told how to eat I really love love love this article. I have been doing intermittent fasting for four years mostly 18/6 and three months ago, cut out dairy, sugar, and gluten, have reduced snacking, (which were always carbs) and the weight is coming back off again. So much more sustainable.
I’ve pretty much withdrawn from discussing diet because of how similar it is to radical politics. All the low carb people agree that highly processed foods are the main enemy (like radical political parties will agree a government system is the main enemy), but after that point, discussions become like heated political debates over minutiae. It gets ridiculous.
I guess I’m on the opposite end of the spectrum. I was doing strict Keto for a couple years and did well but didn’t feel I was at my optimal state. I slowly transitioned into carnivore over a few months and am now feeling better than ever before. I don’t have to fast and still eat as much as I want and don’t gain weight. Maybe not sustainable for everyone but carnivore is my long term diet for optimal vigor and health.
Can you please talk about those of us that suffered on a LCHF diet? Lost period and hormones plummeted, digestion slowed despite intake of ACV and other bile stimulators. For four years. Then I reintroduced carbs and digestion and hormones improved. I was able to conceive and deliver a health baby. Carbs, in the form of quinoa, sourdough bread, white rice, and potatoes have helped me tremendously, and I accompany them with butter and eggs or meat or nut butters and veggies, etc. I am active and have always loved to move. I try not to snack and eat an early dinner. LCHF was detrimental for me and others, lots of women, you can google for paleo women who also suffered and people who eventually chose to follow Ray Peat’s advice to recover their metabolism after LCHF…maybe LCHF is good for short term healing but not for long term active women.
Good morning Dr Becky….Thank you for the information this morning. Full Keto is a step too far for me. I lean more into the Lower Carb area.I’ve already completely eliminated things like soda, chips, burgers chicken wings, etc but I do have one question: Can you recommend a plant based healthy fat instead of avocados? I LOATHE avocados and even after years of trying to learn to tolerate them cannot stand even the thought of having them in my mouth ever again! Very. very occasionally I can eat something like avocado mousse but even then don’t really enjoy it. Any substitution suggestions? Especially for dishes such as salad??
I couldn’t do Keto because it was too strict for me . Therefore, I simply reduced my carb intake to about 20-30 carbs per meal. Ate 3 meals a day, still ate plenty of fruits and 1/2 little snacks per day (dark chocolate or yogurt / low carb granola) . I was literally losing around 1 POUND per day . I started at 274 and got down to 259 in 2 weeks . Unfortunately I stopped after two weeks lol but I had kept those 15lbs off for an entire year. I’m going to try to do the low carb diet again and hopefully make it a lifestyle this time ! Maybe this will help someone ❤ just try reducing your carbs to about 20-30 carbs per meal and eating mainly whole fresh foods. If you do choose processed foods try to look for labels with the least amount of ingredients/addatives.
Thank you. I am almost 74. I am in great shape due to being a life long Dancer/runner AND my own food journey. I go back to the Atkins days so I devised a hybrid diet in more recent years of trying to keep my healthy carbs to 50-60 gms. I am generous with my proteins, make sure I get healthy fats, and now being older try to keep my sugars at 22-28gms.
I was in the prediabetic stage but thankfully I’m out of that range but realize that I can easily get back there! I was doing keto but it’s just too restrictive and I have been researching the diabetic diet and saw that it ranges from 100-140 carbs per day and I like that. Your article is great as most of us in this situation got there because of the processed foods that are so readily available and taste so good. I will now be following your advice for better healthier carb choices. Thank you!
Everything is becoming a fight anymore. I am in a keto group and I never ask questions in there because the keto “purists’ will get you. They can be nasty and judgmental, even though the group is low carb and keto. I simply can not do any starchy carb…or many carbs for that fact. Being a hard-to-control type 2 diabetic is hard and losing weight is even harder for me.
personally ive been carb/keto cycling! by making better carb choices and bumping up my carb macros once of twice a week but staying in my calories has helped immensely and i get to eat my favorites and look forward to them without feeling ive failed! ive hit a plateau with my weight loss (37 lb so far) but thats ok! ive learned so very much and helped myself feel so wonderful in the meantime
Just seen this article, excellent. I’m a middle age woman with pre diabetic diagnosis. I was scare at hell when I was diagnosed. Both parents were diabetic and suffered a lot. I changed my way of eating. Keto offered the best way to get to healthy style but I wasn’t prepared to go that low in carbs, especially they don’t allow legumes. I have hypothyroidism and constipation comes frequently. Chickpeas always has helped me with my constipation condition. When I took them out of my diet I suffered a lot, because my constipation came back. I’m glad that you posted this article. I do interment fasting 3 days a week. Thank you for the information.
I love this side of the story and the presenter, I tried keto for a while and that stevia caused so much issues to me and I’m still struggling with the respiratory issues everyday😢 I needed to lose only 20 lbs for that I followed keto. I lost the weight in 4 months but the respiratory issue depression made me put all the weight back and when I came out of keto. I started following low carb (60g/day) with healthy veggies, fruits, protein and low fat eating habits, I lost the weight over 11 months and can able to maintain my weight and feeling great. Keto is not for everyone and it is hard to follow life long, instead eat real foods and be active 👍
My PSA test was at 9 dr. Wanted to do a biopsy I asked for another test and it was 8 . I believe it was high because of what I was eating lots of greens, protein, red meat, fruits and taking a salt bath with potassium. All things contributing to my high PSA so be careful what you eat. Diet is not for everyone
I’m perplexed. My family eats pasta almost daily and none of them are overweight, if anything underweight. It seems Americans just can’t eat comfortably, why is food such a problem for them? I spent time in the US and was utterly shocked how food is such a problem. They can’t eat this or that, yet so many are overweight, barely will walk, on bizarre diets of elimination, it makes no sense.
I was getting so sick on keto that my blood sugar had dropped to 2.4. (Canadian)and didn’t realize that diabetics really shouldn’t be on it unless they’re type 2 with weight issues, eat fast foods with the wrong fats and too many bad carbs. Keto is not for everyone and it can extremely dangerous. You can end up going into keto acidosis. If people want to try it, I would suggest going to see your Endochronologist, or dietitian to discuss ways of eating healthy without ending up in a coma.
As a person who has multiple eating disorders and Hashimoto’s i find calculating my food intake both obsessive and depressing. The joy of food is gone. And keto speaks to me because I’d like to loose crazy amount of fat but I have problems: I cannot count macros all the time, mt lifestyle doesn’t allow me to cook food all the time, I LOVE proteins, I just can’t eat that much fat and I crazy crave something sweet after eating fatty food… So after obsessing a bit to go keto… I decided to stick with low carb. Who needs bread anyway and avoiding sugar has to be good for you. Also I’m kind of scared of keto. Eat too much and you’re out, eat too little and you’re out. That’s depressing and unmotivating.
What she’s describing is Atkins ..keto is just a bastardized version of Atkins. I lost 60 lbs in 4 months on Atkins. The induction period is basically 20 carbs or less a day to assimilate you into ketosis..Dr Atkins says in the book you can, after measured periods, add more carbs in the form of low carb veggies. But he also says its acceptable to stay in induction phase. Thats what i did. I also faithfully used ketone strips sometimes a couple times a day – it was very motivating seeing the strip turn dark purple= ketosis. I feel like this Dr should and could have mentioned Dt Atkins and his contribution in promoting the low carb diet. I didn’t just lose weight, my excema completely disappeared, pain i had from inflammation throughout my body decreased…and lastly, its the ONLY diet that is truly satisfying. A typical dinner might be cauliflower “smashed” potatoes with butter and sour cream, a ribeye steak, and steamed broccoli with melted butter and lemon ..i use a few of Atkins products like the delicious chocolate coconut candy bar with tons of fiber nut only 3 net carbs, and its a doppelganger for a mounds bar..Dr Atkins eas a visionary..
THANK YOU 🙌🏼 I was 185 pounds down to 168.8 (lol) pounds in the last 9 weeks!! My net carbs range between 15 and 55 carbs (i average smack dab in the middle tho) a day but I do a 1000 calorie deficit as well so keto ppl don’t want me on their team lol. I’m just thankful for keto ice cream when I feel like a treat on my low carb diet. Rebel ice cream and Catalina crunch dark chocolate dry cereal as made the transition from junk food junkie to a healthy life style much easier. I’m eating a small amount of keto junk food once or twice a week so not too shabby. Side note- I’m intimidated by my unopened bag of almond flour if anyone has a favorite low carb EASY recipe they want to share. ❤
I find eating keto (even toyed with carnivore) very easy in terms of habit and satiation, but frustratingly by body becomes extremely adrenal after a certain amount of time on keto. Could be a couple of days or a couple of weeks, irrespective of electrolyte intake. I always have to cycle out for a while. Never found out why.
First, cut out all sugar, wheat flour grains and cereals, pasta and potatoes. This is not difficult, particularly once you’ve actually done it for a couple weeks. Concentrate on meat, eggs, and vegetables. From there, you gotta figure it out on your own. Allow something that makes you happy, even if there are a bit more carbs in it, just limit how often and how much. For me, it’s having a one or two beers a few times a week with dinner. I can STILL lose weight if I keep the food carbs down. Do not eat within 3 hours of going to bed. If you’re really craving at night, just go to bed.
I had good results with keto before, but it seemed to wreak havoc with my stomach. I developed gastritis and had to revert to carbs so I could heal. Needless to say, I lost all the benefits I had gained. Dr..Becky’s sage advice is helping me try again with a more moderate approach, especially avoiding processed meats, which I ate a lot of last time. Focusing on vegetables, healthy fats and whole foods in general this time. I feel better already.
What are your thoughts on low carb or keto and Diverticulosis? When I was diagnosed, it was during the time that I was going back on keto. I ended up with diverticulitis and on a course of antibiotics, I am only 32 and apparently, a lot more people are getting this even at a younger age. I went plant based, which I believe made it worse. I was regularly getting colon pains. For some reason, I can’t get a good answer from dieticians or my GI doc.
Yeah… I have been so good but have just found out that my only treat, dolce rosso wine has a heap of carbs. So now I have absolutely NO pleasures in my life. 😒 Nowadays I check every single thing I eat for carbs but I still seem to stall. In fact recently I have PUT ON one and a half kilos and have no idea why (do I blame the wine??) I guess I’m just going to be overweight for the rest of my life which is so ironic considering the fact that when I was 19 I absolutely couldn’t GAIN weight (suspected anorexia), no matter what I did. I even ended up in hospital and dosed up on insulin for 2 weeks, ate everything I was given and put on a total of 85 grams. I had a very fast metabolism and it now sucks because, since menopause I’ve just become fat. It’s really depressing.
I think a low carb is the best of both worlds! I started on keto some years ago and got great results. Now im doing it in a much better way, more varied, more healthy. By not getting into ketosis i think i can still maintain a caloric deficit, but at the same time i dont need to be so restricted. Eat a bit if fruit here and there. Eat a bit of carbs twice a week. Its less effort, similar resulte, less limitations and less drawbacks. Btw im finishing my second week and ive lost 3 inches off my belly. Havent weighed myself yet, but i feel Great all around
Can you give me advice on how I can Into ketosis and gain weight instead of losing it? I really need to gain weight, and I’ve heard good things about the keto diet for health. I’m hoping I can get the health benefits of the keto diet but gain weight in the process. Is that possible? If so, how can I do it?
Thank you for this info. I am not able to maintain a “keto diet” with that low of carbs. First my blood sugar is at the normal ranch but will drop. I’m trying to figure out no matter what diet I am not able to loose weight. We eat mainly whole foods, with low sugar and salt. Very frustrating…..help pls.
This is how I started Dr Becky I couldn’t go straight to a strict Keto when I first started in November 2020. To be honest I did do keto for a while and then did a ketovore for a while. Now I cycle from a ketovore to a low carb. Sometimes I eat pure carnivore because I enjoy the simplicity and I know it will help my digestion. Good timing I needed to hear this Dr Becky 😊
Especially given the recent study, presented over the weekend at the American College of Cardiology’s annual scientific session together with the World Congress of Cardiology, found that a keto-like diet may be associated with higher levels of “bad” cholesterol and twice the risk of cardiovascular events such as chest pain, blocked arteries requiring stenting, heart attacks and strokes.