@@malyacelle9096 I tried Swerve in my coffee... it doesnt have the same "after taste" as Stevia. Because Ive heard good things about it, I want to try Allulose! Swerve is expensive but so far, Ive only used it in my coffee. ($6.98 for 12 oz. 😬 )
@@mauricericher3816I go on and off. Depending on my needs so I have to quit sugar a couple times a year. No sugar until you crave it, don't try to start on sweeteners or you'll always crave sugar. Just go cold turkey then introduce sweeteners.
For milk drinkers, try diluting heavy cream with cold water. While it doesn't have the same flavor as regular milk, it is very tasty and boosts your fat intake with essentially no carbs.
I rotate cream and fair life whole milk(6 carbs cup) for my coffee. Unsweetened coconut milk from the dairy section is also a fair substitute. When you get the bad stuff out of your system it’s really easy to go low carb.
1) Meat esp fatty but avoid highly processed meats (2) Seafood - oily fish esp but avoid processed and breaded versions, note scallop and muscles are higher in carbs (3) Organ meats or offal - except liver (4) Eggs (5) Fats - unprocessed, olive oil, butter, avocado etc (6) Dairy - without lactose, Note lactose free products may contain carbs. Most cheeses are fine, Cream - but easy on volume, Greek Yoghurt - 6g per serving so limit (7) Vegetables - non-starchy, leafy greens are best (8) Fruit - avocado has 2g/100g of carbs, olives small amounts (9) Nuts & Seeds - variations in carb content. Almonds, Brazil and Walnuts, Hazelnuts, Macadamia and Sesame seeds. Cashews, Pistachios, not advised. (10) Condiments - mayo, mustard, hollandaise, bearnaise, vinegars - ACV but Balsamic contains higher carbs
One note on cheese. I stay away from pre-packaged shredded cheeses because they include additives that keep it from sticking together. Buy a block of cheese and shred it yourself. Yes, I know, it’s a pain in the neck, but it’s totally worth it!
Cabbage; and greens in general are the best and will keep your colon happy. Avocado is great for potassium also. Make your ça own mayo with 1 cup light tasting extra virgin olive oil and 1 large egg.. add a tsp Dijon and it’ll vinegar it a little and add flavour. To turn it into Cesar add garlic and 1 tsp anchovy paste salt and peppercorn and 1/2 cup shredded parmesan cheese.
After giving birth to my first child about ten years ago, I joined a popular weight loss group in my area. At first, I thought it was amazing - you could eat as much food from an allowed list as you like, and you could still have treats like crisps and chocolate as long as you counted them. I lost a lot of weight quite quickly but got to a point where I just couldn’t stick to this plan anymore. I had an uncontrollable urge to eat everything that wasn’t allowed on the diet plan. Ultimately, I just ended up binge eating everything I wasn’t supposed to be eating. At this point, my mental health had taken a nosedive. I suffered from terrible social anxiety and was at a complete loss. I saw one of my online friends was having great success with a ketogenic way of eating. It sparked my interest, and I ended up doing extensive research and came across an article about keto and decided to try it. Within a few weeks, my mental health was so much better. My head felt clearer, and my anxiety was decreasing. But more importantly, the constant urge to binge has gone. I finally felt like my life was not revolving around food.
I’m the middle child out of eight, so I started using food as a substitute for attention and comfort from a very early age. Because diabetes runs in my family, I was well aware that it would likely affect me at some point. I simply carried on eating what I thought was a somewhat healthy diet. In May of 2019, I was diagnosed with type 2 diabetes. My doctor put me on meds. Even with the meds things went the wrong way. I realized I needed to change my way of eating in order to improve my health. Fortunately, my nurse recommended a keto website. And decided to try keto diet. Ever since i went on keto, my type 2 diabetes started gradually improving. I gradually lowered my diabetes medication, untili could go off it completely by February, 2021.
I think it's worth mentioning that when you are just starting your keto diet, and probably not into ketosis yet, steer clear of dairy. I don't remember the science behind it, but as your body is making this massive shift from burning carbs to burning fats, dairy, especially cheeses, can cause yeast infections and constipation. It's almost a guarantee and it happens quickly. So wait a few weeks until you're fully into ketosis, then add cheeses and dairy in very small amounts over a few weeks and pay attention to how they make you feel. Make sure to take some magnesium supplements before bed if you're feeling constipated. You're likely to get a great sleep and wake up ready to eliminate the back-up. lol Also important, get some electrolytes. Not gatorade or anything, obviously, and not powdered ones with sugar alcohols and added vitamins like vitamin C, which will kick you out of your fast if you are intermittent fasting. Choose electrolytes brands that have just electrolytes and make sure you get some before bed. Along with the magnesium, it will help with leg cramps as well. Keto makes you pee alot in the first few weeks. And that drains your body's natural minerals. So replace them with either an electrolyte mix or start consuming ALOT of either Himalayan pink salt of a good Atlantic or Celtic sea salt, which are all loaded with minerals that we need. You can have 1-2 Tablespoons of this salt daily and it won't hurt you like that junk iodized table salt. Don't use that shit. The pink or sea salts will balance and retain your electrolyte balance. We've been told all our lives to not eat so much salt. But they were talking about regular table salt and salt used in processed foods. Pink salt or good sea salt is different and you actually need quite a bit of it. I put a pinch in my coffee to take out any bitterness (an old native American trick) so you need less sugar to sweeten it. That's sugar alternatives on keto, of course. A couple pinches of good salt all day long is good and be generous with it in cooking. That's my 2 cents for today for those just starting the ketosis journey. Give yourself up to 4 weeks to really get going, although some get into it faster. There's lots more to learn, especially in that first month, so read up to avoid stuff like the Keto flu, not being able to sleep, and so on. Once you get there it will totally be worth it. As long as you know that the Keto diet is not one to play around with. Since you are consuming alot of fat and protein, if you suddenly decide you're going to eat a whole chocolate cake.....you've kicked yourself out of ketosis and all that fat and protein you ate earlier is now going straight to fat on your body. Because you just returned your body to using sugar as fuel. Don't do that. There's no grey area here. You either do keto or you don''t. There lots of ways to get some sweets on keto these days. There's loads of keto friendly recipes. So go for those rather than sabotage the last 3 weeks of your life!. Sorry for the short story. But I wanted to make a few things more clear to people who are just starting out on keto. Get 20-30 grams of carbs per day. Try intermittent fasting, cause that speeds things up alot. And work out while you're in your fast. It's amazing!! Transforms your body and your life in a matter of a few months. It's a lifestyle. A forever thing. Like our ancestors way, way back.
Thank you for your comment. I was on keto, then keto with intermittent fasting and lost 50 lbs. Everyone told me how great I looked. Then I went off and now I'm constantly hungry eating carbs. I'm trying to get back on it. I've gained 20 lbs back and am so depressed. I have A LOT of weight to lose and feel like such a failure again. I am 70 years old and never been loved because of my weight.
@@margarettickle9659 Keto should really be a lifetime commitment. Some people can "cycle" some carbs in there, but those people are young and exercising, not 70 years old. Try to find tasty, healthy, and fun keto recipes to keep you with it. Make some cake with psyllium husk fiber, flax, maybe a little almond flour(careful, it's still 14% net carb), flavored with blueberries and/or lemon zest, for example, if baking is your thing. I usually do desserts based on heavy whipping cream and/or quark, with flax seeds and nuts or berries, quick and easy.
Thanks so much Dr.Dan Maggs. These lists made me so happy knowing now the best keto foods. I am now on my 7 weeks LC diet and amazingly I am so much energised, Clarity of mind is so amazing. The bonus.. is losing weight immensely. Thank you so much again, watching from Australia.
Parmesan and similar aged dry salty cheeses are my go to! Great video. I need to get back on track and back to basics and this was really spot and helpful for anyone regardless of where we are in our journey.
I find low carb easy to follow; avoid sugar and starch as much as possible. I have one to two slices of low carb bread a day. I don't eat rice or potatoes, have a lower carb pasta, half a cup, cooked. I make a Keto oatmeal with hemp hearts, flax meal, almond milk, etc. I walk briskly 30 minutes a day which needs to be more. It's a work in progress. I'm trying to reduce portions and the Keto snacks. I've lost about 20 pounds in five months.
I have to agree with the comments here that it's great to see you back. Your videos are so informative, thorough and inspiring. I've learned so much from your videos.
We know it’s unwise for someone to have a high fat and high carb diet. So consider making sure your husband or other family members also get some of those healthier options into their life such as being veggie trays to the party and letting things like peppers be the available scoop for the spinach, artichoke dip. If he wants avocado toast with his eggs and bacon, that’s fine, just remember you get more avocado, eggs, and bacon then he does. 😉
Unfortunately that is very difficult to find and not even available everywhere so I would only base my meal plan if they are readily available where you live.
You can also grind up dried cheese. I am with you, however I wish there was non-pork rinds from chicken skin or something. If someone makes it, I’ll buy it.
Great to see you making videos again. I was following a pretty disciplined KETO diet before the pandemic but have unfortunately slid back to old habits due to boredom and peer pressure of everyone being at home and eating as they do (carb addicts!). I'm now going back to my KETO lifestyle since piling on 1 1/2 stone over 2 years (thanks lockdown boredom). Started fasting again and doing OMAD as well to help speed up the weight loss.
I dehydrate unblanched brocolli shreds for noodles. I dehydrate unblanched riced cauliflower for rice. To rehydrate add boiling water. To conserve energy or if off grid, do this in a thermos. Once it has reached the consistency you like, drain excess liquid and pat dry. Top with sauce of your choice.
As a ketchup substitute I buy tomato paste by the tube. It gives a tomatoey flavor without the sugar. Once my taste buds acclimated to not eating sweet things I found I could enjoy all kinds of things that used to need sugar in order for them to taste good.
Exactly, I just like a slice of tomato with mayo, that’s sweet enough on a juicy burger with crisp lettuce covering the tomato, mayo, burger, bacon, garlic Gruyère cheese, and maybe you don’t agree, but sitting on a grilled portobello “bun.” 🍄🟫 It even looks like a bun. 🍔
I make my own yogurt in an instant pot out of high fat heavy cream. It tastes SO much better than store bought. For sour cream, 3 tablespoons of vinegar…plain, rice, apple cider in a pint of heavy cream . Cover w paper towel and leave out on the counter 24-36 hours until it tastes sour enough. Very very low carb…3 grams per PINT!
Thank you for sharing thisr recipe. I do not do rice because arsenic toxic. I wonder if there is something else I can use. Also, a different alternative is knojac root "not pasta".
Excellent video and straight to the point. No long winding talk with scientific names many people don't understand. I'm a Keto beginner and this is the type of advice I'm looking for. Thank you from a new subscriber 😊
Sadly, it is possible to eat too much spinach...or kale, because of the oxalates. My daughter got kidney stones from eating a lot of kale. She makes the most awesome kale salads!!
Interesting that you chose Spinach as the example of a leafy green that never hurt anybody given that it is pretty much the highest oxalate content vegetable of all.
I've read that spinach should be cooked (steamed for a couple of minutes) to reduce the oxalate content but not lose too much of its nutritional benefits..........
Low-Oxalate Diet Research shows that restricting foods with high oxalates may no longer be practical. Most of these foods contain healthy nutrients that the body needs. Also, a large portion of the oxalate in urine comes from the body and not from food. Still, in some cases, your doctor may suggest you try a low-oxalate diet.
Cooking spinach destroys most of its nutrients. Spinach is a very flimsy food, easy to ruin. I wouldn't recommend it. Many people react badly to it. As do I. Spinach makes my face glow. In a bad way.
Wow thanks so much for this information, I've been overdoing the Greek yoghurt and cashews this week and didn't have the weight loss I expected despite believing I was in ketosis!
I feel like I have to point out that almonds and hazelnuts are around 5-6% sugar. The best ones are pecan, walnut, and macadamia, in roughly that order, and they're in the 1-4% range.
This is the third or fourth zero carb article I've read and the others actually never had a single zero carb food in them. At least this one made it up to four or five before moving over to low carb foods. As someone who's eaten a very low carb diet(12 carbs per day) for the last 30 years I do have several suggestions. One roasted pumpkin seeds. I've found packages that list zero net carbs per serving. I like planters red skin peanuts. They show one net carb per oz and I just add a bit of peanut oil and more salt to each can. For a snack treat I take one oz of cream cheese(less than 1 carb per oz) and using a butter knife or fork I eat it in small bites savoring the sweetness and coolness of it. There are around two dozen low carb vegetables and a couple of medium carb that work if you reduce the serving size from a half cup to perhaps a quarter cup. Miracle noodles or rice isn't the tastiest food around but at zero carb it's a good fiber filler to enjoy with things like beef tips, pepper steak, chili and so on. There are many things you can make with eggs. I've started making pizza crust using eggs and cheese and seasoning. Then I can fill it up with pepperoni, sausage, black olives, mushrooms, low carb sauce, and a bit of bell peppers and onion, lots of cheese. When I have the time I pull out the dehydrator and make fresh jerky. It's had to find zero carb jerky at the store as the makers mostly add sugars to make it taste sweet. I use salt, pepper, hot pepper, onion and garlic powder, a bit of Worchester sauce. The real trick to following a low carb diet for a lifetime is to not miss anything. Make low carb versions of your favorite foods so you don't have to crave something you enjoy. For those just starting out most articles are kind of low on info for actually losing weight. Simply being in ketosis isn't enough. The idea of ketosis is that one, it provides you with energy you lack when you give up carbs and two, while you are in ketosis it tends to reduce your appetite making it easy to lose weight and that's a real requirement to lose weight. You can overeat on protein and fats and actually gain weight so control your calories.
Have you been able to figure out a pizza crust with eggs and cheese that can be crispy? I haven’t mastered that, yet, but would be thrilled if I could! I occasionally do an egg/cheese crust or a cauliflower crust, but they’d taste so much better if they were crispy! (Baking it longer just burns it, I’ve tried! 🍕)
@@KiKi-tf8rv Three eggs, one to one and a half cups of cheddar cheese, half a cup or more of mozzarella cheese. Mix well. Season with salt, pepper, red pepper flakes, onion and garlic powder, basil. Now spread thinly as possible on parchment paper on a cookie sheet or pizza pan. Bake until crispy on the top. Take out and flip over, now bake again until this top side is crispy. Now take it out and build your pizza and then back into the oven until your toppings are cooked. Don't try to bake the crust from raw with the toppings on it. I ran across this a while back and it's as close to a fresh pizza as I've ever made. Not only do I eat a low carb diet but both my wife and I are gluten intolerant so a gluten free pizza is a real treat for both of us. Hope this works for you.
I am a vegetarian, and would love to know some low carb veggies please. I like eating cauliflower, cabbage, eggplant, tomatoes, cucumbers, onions. Any of them to be flagged? How about lentils? Any better than the others? Tofu? Unsweetened Almond milk? Thanks for helping a newbie 🙏🏼
@@anitaparikh6415 Sure I can give you a short list. Greens(collards, mustards, turnip, beet). Chard, kale, cabbage, spinach, lettuce, okra, asparagus, artichokes, eggplants, cauliflower, broccoli, cucumbers, summer squash, green beans. Moderate carbs, tomatoes, peppers, onion, radishes. Fruit, avacodos. Now that I've given you a list please do no try to eat a low carb vegetarian diet. It would be totally unhealthy. For a low carb diet you are not allowed to eat fruit, grains, potatoes, corn, rice, beans. Wiehout meats and meat fats you would not be able to get enough nutrients to stay healthy.
It should be noted that items like double cream have some carbs but because of the fat content, this slows digestion and doesn't spike insulin as rapidly or dramatically.
There's that little matter of the guidance that was peddled from around 1979 onwards, that suggested everyone eat carbs, fortified cereals, 6x meals per day. With all the meddling in the food chain, not least in the USA, look what the Standard American Diet has done to so many people, where that advice, combined with so much fast food meeting the criteria of low cost, easy availability has done to the population as a whole. Given that perceptions are changing once institutions like the NHS adopt advice that suggests low carb, zero sugar, high fat, fasting (Keto/Paleo/Carnivore/Mediterranean diets) and (perhaps) find a way to make organic, free range foods more accessible and cheaper, as well as reincorporating such info at grass roots level (primary school onwards), leading to food science being a mandatory subject to GCSE, maybe we will begin to see changes in the populations food choices, as there are too many 'land whales' in the UK too. I am so grateful for the input of people like Dr Maggs, Ekberg, Berg, Fung, Boz, Jamnadas and so many others for changing my perception of food, leading to my current situation: 63M, 195cm, 107kg (though I did get down to 104kg, from 132kg) and aiming to get to below 100kg. I follow Keto (with overtones of the Mediterranean Diet) and fasting.
Everything is to be eaten with moderation ofc. For example don’t eat five whole eggs a day but opt for two. Because even though eggs do have bad cholesterol (LDL) they also have good cholesterol (HDL) so demonising them isn’t really necessary. And the primary source of bad cholesterol for most people isn’t eggs, it’s usually an overconsumption of red meat. You can also have your cholesterol levels checked anytime to be worry free.
Me 2 I quit eating eggs for a long time because they are full of cholesterol. Now they are healthy food. Fat is bad, fat is good, eat plenty of carbs, eat no carbs... Sunshine is a must, sunshine will kill you.... you see what I mean.
@@4thorder It does? Ask any doctor and they’ll tell you that consuming too much fatty meats and animal fat will cause your blood cholesterol to rise. I am sure you can find a few studies that have more accurate data on how much that affects the overall cholesterol but it can increase it by a substantial amount. Just look at the people who have been on the carnivore diet for a while. I have watched a video of a formerly vegan girl who has done bloodwork before and after the diet change and she had a staggering increase on her cholesterol levels
I just started a Keto diet, about a month ago. I find it's the easiest diet to follow because it keeps you from getting hungry, which is a diet killer. So far I don't miss the pasta, rice, potatoes, bread, etc
Dr. Berry does not really care for use of cottage cheese. I like it too but am going bybtge bookbright now. I am on my 9th day one meal and beef patty. Remarkable ble h as pprnings for this long time veg head. Actually astonishing...not just remarkable!
Just found you today been IF 11 weeks and keto 9 can't believe how great I feel and for the first time in 26 years don't obsess over food, currently losing 2lb a week on average 😀
This man is on something, because peanuts are really good for low carb. 1 oz of peanuts roughly comes out to 2 net carbs, and 8g of protien! Its a great snack, and very affordible. The perfect protien fiber combo babee!
Peanuts and almond are a sometimes keto food, not the best daily keto food. Better to buy cashews in bulk and snack on a handful of pistachios. There is a lot of science behind a woman’s needs that show she’s actually best off focusing on pumpkin seeds, half the month and sunflower seeds the other half of the month due to the nutrient values and her body demands those nutrients and when.
I gave up processed carbs and only eating organic root vegetables like yam, sweet potato, and tapioca. Still lost a lot of weight and on my best weight since forever. I believe God's food is better than man made food
I started Keto on January 1st and have lost 19 lbs so far, but I m a vegetarian so that makes it difficult. As a result, I eat a lot of eggs and cheese, adding in baby spinach and olives with mayo to make a meal. Not the easiest diet for a veggie, but worth it for the results.
I’m neither veggie nor vegan and woujd find eating like that incredibly hard so imagine my delight when I found Heavenly Fan’s TH-cam channel for vegan keto recipes. Everything I’ve tried has been wonderful. Hope you like it too x
*I appreciate the variety of foods you've highlighted, making it easier for us to enjoy delicious and satisfying meals while maintaining our low-carb goals. Thank you for sharing this incredible resource!*
For a decent pasta substitute, I like to spiralize fresh zucchini. Instead of cooking it, I simply place the zoodles in a colander and pour boiling water over it, drain and quickly blot dry, then add sauce and serve. Fixing it this way retains the “bite” of Al dente pasta. You can also shave off long, wide slices of raw zucchini and use as lasagna noodles. Peeled and seeded zucchini, halved lengthwise and then sliced on the diagonal makes a decent sub for heavier pastas like penne. Finally, if you make your own Greek yogurt, the longer you ferment it, the more lactose is depleted, making it far more keto friendly.
Not sure where you heard about molasses in balsamic vineger. Balsamic is made by reducing grape juice(cold pressed), fermenting it, letting a mother turn it to vinegar and aging it in a series of casks for 12- 25 years.
I’m so glad you’re back. I am trying to watch all the adverts to support you channel as well as comment and like. Cheese??? Love a bit of creamy blue, halloumi and a bit of a Gouda slice
Lemon can help break up the uric acid formations. Dark chocolate also has a lot of oxaltes. Don't have to avoid, but if you start getting mild kidney pain, just back off the oxalates and increase lemon
Yes, almonds, spinach and chocolate, are high oxalate, so it’s best to have apple cider vinegar and a little lemon juice as part of your daily diet and if you’re having salad dressing, you can easily make your own anti-kidney stone salad dressing with that spinach or better yet have mixed greens that simply include spinach instead of spinach being the only thing you’re eating. The problem is some people start to only eat cocoa powder, spinach, and almond. Other foods like sunflower seeds, cashew milk, or mixed greens are valuable for a healthy keto diet.
Nice presentation, so I have subbed to you. I love all these foods, and have eaten them almost exclusively since June 15th, 2021. Now I am down 92 lbs. and looking and feeling fabulous! This stuff works, and these foods are so delicious I don't even miss my bread and sugary crap, which I never dreamed I could live without!
I lost 2 stone on keto and my doctor told me to come off it because of a rise in my cholesterol. When I asked him for a breakdown of LDL & HDL he just said come off it! I’m still on it! 😜 my favourite cheese is any blue vein.😋
I also had a "rise" in cholesterol & was offered statins. NO! I feel so much better physically & mentally following a keto / low carb diet, I'm sticking with what my body wants.
Some people have a rise in their ldl but as long as your hdl and triglycerides are in range you are okay. If he wants you to take a statin they are problematic for most people and should be avoided.
I'm glad to come across you Dr Maggs. :) I was eating a keto diet for a year and lost 3.5 stones in the first 6 months. Lock down happened and my life was wiped out. I have a weak immune system so I have to stay away from people and get my vaccine shots for the rest of forever. However, when I decided I needed to start living again and eating "keto" again I found I could not get into ketosis and eventually could not even follow the diet. I'm still struggling but I will keep trying and it's great to hear advice coming from an English accent for once. 👍😉
Are you on any medications that could mess with your metabolism or blood sugar? I was put on an injectable med for migraines last year and it made keto less effective for me because it messed with my blood sugar. It’s not listed as a side effect, but there was a very noticeable difference. I’m in a support group where others experienced the same thing. I’m still on the med because it helps, but this side effect is frustrating.
It is very important to always include a caveat about salmon that it must be wild caught since farmed causes obesity, diabetes, is loaded with toxins and other foul things. Also, I read years ago that spinach is notorious for losing its nutrients very quickly once it has been harvested, so by the time it’s been stored at farms, on trucks, in warehouses, on grocery store shelves, and wherever else, the fresh spinach you buy in the store has virtually no nutrients left in it. Might also be worth mentioning,
I have been a Mindfull, Clean, Whole Foods, Plant Based eaters for near 8 years. Since I am uber fluoritoic w/mercury, tin, aluminum, arsenic, cadmium in this mix, w/osteo/renal involvement& metabolic syndrome, I I am very intuitive about body cravings and cell signal. I listen to body talk sending craving signals. Since they are have been of healthy foods, I research the nutrients. I do not touch spinach and kale. The oxalates are too high to mess w/when other things provide the nutrients. I...or rather my cells discovered arugula. I liked the taste , but my cells developed a ravenous instant addiction to this peppery green. It was only after ate over 10 cups a day for a long time that I had regsined enough wit wherewithal tk research arugula. BINGO. Highest scource along w/beets (like them but knew inherently they were not contributing positively to my healing quest...figured out later it was high sugar scource) OF NO2!!! WOWZA!!! Research on this was mindblowing because when I ate arugula, my cells let me know by the sudden fierceness demand for arugula, my choice in this was not an option. This was essential for cells recovery & wellness. The NO2 is a detox pathway. No wonder my cells demanded it. Even though I am 9 days (on my 9th g.beef pattie today) of trying different kind of eating to shake up & medigate during-meal-fall-over-asleep-w/ fork-on-way-to-mouth sudden food sleeps. For the last 3 days of these 9 days of these keto meals carbI HAVE NOT FALLEN ALSEEP WHILE EATING...OR AFTER!!! Saying a prayer that today's patty will be my 4th-stay-awake-not-face-plant-in-my-plate meal. I joke & say I started an arugula farm after seeding my lawn & that of my neighbor's when my little town & the neighboring town 9 miles away where not keeping up w/my supply needs. It was also I alot more economical & I could choice what stage of growth to harvest. Hint...arugula is soooo easy to grow in anything, everywhere. Order.& buy from local Weed & Feed stores. Get the Rocket. There is a wild kind which had not as tender shoots ...but the birds love it and it was a prolific flowerer & self seeder. *I am a self proclaimed Arugula Queen with more ways of preps/ uses/ recipes then Gordon Ramsey.
Thanks so much for this video, started my keto diet almost 2 weeks ago and going well so far.. not perfect, but mostly on track. This video really helped me to reinforce the info I had about the best foods for a low carb diet, and ones that are best to reduce (as you suggest, some nuts, fruits etc.). I'd been enjoying greek yoghurt too much, but now I realise it's best to moderate it.😊
I keep dropping weight on keto, so i go out of keto but not by much every few days to stop myylookingvlike a starvation victim. I lost over 30kg on keto, 105 to 75 but i looked v thin and weak, i hovet around 85-90 now thats my "safe' zone. Good luck all 👋
I take 2 pieces of cheddar cheese and stuff either pastrami or turkey inside - it's the perfect sandwich. I eat 3 eggs with cheddar cheese - either chopped broccoli or spinach for breakfast. There's lot of low carb bread on the market - one is Base Culture and it's good!
Thank you so much Dr Dan, I really really enjoyed watching you take us through the carbs that are in different types of food etc. I really really appreciate your time and effort to bring us this information and that’s why I’ve subscribed and given you a thumbs up too. Please stay safe and well too
I have been on Omad diet and also cut out potatoes bread rice pasta.. Am feeling so much better on one meal a day l do not feel hungry and certainly don't miss starch..Have lost about 2 stone in 3 months but was also ill with dysentery from drinking water in Ireland
NEVER put milk in scrambled eggs - that is a terrible idea. Cut up a big knob of butter into your eggs, and whisk hard. Pour into lightly buttered hot pan. The butter melts as the egg cooks. Superb!
Thanks your advice really helpful and down to earth, you are answering so many questions, than a lot of these other people don't mentions, living in France I have a lot of great cheeses to choose from, some even made from high quality raw milk thanks again
This diet raised my LDL to dangerous levels, I didn't have any weight issues, I was doing it for health reasons......now I'm doing the exact opposite trying to get back to normal
When this episode discusses non-starchy vegetables an nuts, it seems to be focused on net carbs vs. total carbs. Some of the recommended nuts may have quite a bit of fiber, which would count as total carbs.
What are the main benefits of being strict keto vs just being generally low carb? I mean say being 50g of carbs per day, or 75? Does intermittent fasting 18:6 mean with low carb nutrition you’re gonna be in ketosis for some of the time anyway? It’s much harder when you’re in a “standard diet” household to follow a strict keto diet is they’re not interested, but relatively easy to be a low lower carb then the rest and skip breakfasts, have black coffees, and no snacking. Thoughts..
I'd like to know this as well as I'm thinking for a long term strategy, this might work best (i.e..generally low carb). It's certainly 10x better than before when I ate pancakes, potatoes, candy, ice cream, milk, cereal, etc. The longer I view all the different youtubers out there, the more I'm becoming convinced that a low carb, BUT NOT BATSHIT CRAZY MACROS COUNTING EVERY DAY type thing, type way of eating is best once someone reaches their ideal weight.
Very helpful thank you. I am day 1 into my Keto journey for weight loss. I wished I had watched more videos like this one before I went grocery shopping. I bought cashews, sweetened almond milk and full egg mayo with seed oil, ah well, lesson learnt I guess.
Sad to hear the news about peanuts not being the best nuts for low carb. I did not know that! I often follow my lunch with peanuts as a "dessert." I guess I'll switch to walnuts or macadamias. I started low carb in Sept 2021. So far I am down 27 lbs, I lost many inches from my midsection and my blood pressure is within the normal range. Feeling good, and glad I can still eat cheese! Favorites: blue cheese, cheddar, pecorino.
Pre planning helps..... I eat 2 eggs breakfast one day, Almond millk and coffee,, lunch salad, chicken, dinner chili, then go for a long walk, down have some yogurt as a snack, its a great idea to write down and track your carbs as the day goes. down 8 lbs in 2 weeks. feel great gonna do some weight lifting,,, For me Protein takes away the hunger cravings.
The first week suuucks big time and you feel like your starving (even tho your not), but damnit if It didn’t work. I dropped 10 lbs my first month and felt really energetic
Thanks Dr Dan. Great advice as always. I fell for the fruity cheeses, so thanks for the intel. Question on the leafy greens? Is there a danger of kidney stones if you go crazy on the leafy greens? Does lemon juice and Apple cider vinegar help; assuming the risk of kidney stones is true? Thanks. btw - Started my journey in January and am already 25lbs down following your advice. Thank you
When I first started keto several years ago, I ate a lot of leafy greens and did end up with a kidney stone. VERY painful! It is the oxalates in leafy greens that is the problem, but some greens are worse than others. And though lemon juice is acidic, it has an alkalinizing effect on urine, which helps counteract oxalates, and stones from forming. Even though I cut out leafy greens long ago, I still drink a glass of lemon water every day, because I never want to go through that agony again. Don't just take my word for it though. Do a little online research on this.
1. Meat 2. Seafood 3. Organ meats 4. Eggs 5. Fats, unprocessed 6. Dairy, with no lactose, cheese with no carbs. 7. Vegetable but the carbs vary greatly, generally nonstarchy ones 8. Fruit, none are zero. 9. Nuts and seeds be careful of your choices. ( Peanuts are legumes) 10. Condiments, non-sugar ones like mustard, a bearnaise sauce, vinegars etc.
You’re laughing, but I buy mustard all the time and I’ve never seen it with sugar. Granted I buy stone ground brands, but I looked it up, Heinz yellow still has zero sugar. Read the backs. If you were thinking ketchup, it’s easy to find low carb ketchup in America, but it’s better to just try mayo, ranch, or a slice of tomato no sweet sauce needed. 🥰 When you cut the sugar, high sugar foods start to taste weird and your body rather have vegetables, meat, and salts.
I'm a fan of goat cheese and sheep cheese (usually smoked). I do have to be careful, because I can eat a whole block in one sitting, if I let myself. Some days when I really want cheese, I'll sometimes let it be my meal for the day (I'm typically OMAD, with some variations, to keep my body a little off balance and, hopefully, not ramping down my metabolism due to the IF (and periodic multi-day fasts)). Nuts... what about pecans? I've heard/read several sources say that pecans are lower carb than almonds. I make an pecan butter (with a tablespoon of cinnamon and a tablespoon of unsweetened 100% cacao chocolate; sometimes with a tablespoon of melted butter (but no sweetner, not even keto-friendly sweetener)). It's divine. Again, I have to be careful not to over eat it. I use it as my dessert, usually after a very low-carb meal). I continue to enjoy your no-nonsense content on healthy, low-carb diets.
Yup! My favorites are 1) ruminant meat, 2) salmon, 3) eggs. Those are, however, the ZERO carb options. PS: I typically have a half of an avocado at a time, and I even limit my cruciferous vegetables to 4-6oz. (~100-200g)
You give interesting, helpful videos that should help many people. From my experience, go easy on the cheese and nuts as they can stall your weight loss.
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Let's talk cheese 🧀🧀🧀 WHICH is your favourite?
Stilton & restricted feta after your video :)
Stilton
Brie, however, haven't really met a cheese i didn't love
Sharp cheddar , Colby jack . Most of them
asiago
i just quit sugar lost 40 pounds no more hart burn no more leg cramps at night no more vertigo my knees stop hurting the list go,s on
I'm highly addicted to sugar! Im curious to know what sweetener you do use in its place.
cold turkey @@mauricericher3816
I use stevia !
@@malyacelle9096 I tried Swerve in my coffee... it doesnt have the same "after taste" as Stevia. Because Ive heard good things about it, I want to try Allulose! Swerve is expensive but so far, Ive only used it in my coffee. ($6.98 for 12 oz. 😬 )
@@mauricericher3816I go on and off. Depending on my needs so I have to quit sugar a couple times a year.
No sugar until you crave it, don't try to start on sweeteners or you'll always crave sugar. Just go cold turkey then introduce sweeteners.
For milk drinkers, try diluting heavy cream with cold water. While it doesn't have the same flavor as regular milk, it is very tasty and boosts your fat intake with essentially no carbs.
Excellent idea!😄
Yes! Occasionally I fancy hot chocolate & this is the "milk" I use to make it. Add cocoa + small spoon of stevia "sugar" = heaven in a mug!
or use unsweetened almond milk as few carbs in it plus no bloat or gas
I rotate cream and fair life whole milk(6 carbs cup) for my coffee. Unsweetened coconut milk from the dairy section is also a fair substitute.
When you get the bad stuff out of your system it’s really easy to go low carb.
@@cybersal7 I try to stay under 5 carbs per day, so whole milk is still a no-no for me.
1) Meat esp fatty but avoid highly processed meats (2) Seafood - oily fish esp but avoid processed and breaded versions, note scallop and muscles are higher in carbs (3) Organ meats or offal - except liver (4) Eggs (5) Fats - unprocessed, olive oil, butter, avocado etc (6) Dairy - without lactose, Note lactose free products may contain carbs. Most cheeses are fine, Cream - but easy on volume, Greek Yoghurt - 6g per serving so limit (7) Vegetables - non-starchy, leafy greens are best (8) Fruit - avocado has 2g/100g of carbs, olives small amounts (9) Nuts & Seeds - variations in carb content. Almonds, Brazil and Walnuts, Hazelnuts, Macadamia and Sesame seeds. Cashews, Pistachios, not advised. (10) Condiments - mayo, mustard, hollandaise, bearnaise, vinegars - ACV but Balsamic contains higher carbs
Thanks!!
What's wrong with liver?
@@Livetoeat171 other meats are less than one carb per 100g, liver is 2 carbs per 100g due to possible stored glycogen…
@@ruthmora0207 but since the liver is one of the best meat you can eat, I eat it twice a week
Haven't started yet - am gathering info. Mayo ok for keto?
One note on cheese. I stay away from pre-packaged shredded cheeses because they include additives that keep it from sticking together. Buy a block of cheese and shred it yourself. Yes, I know, it’s a pain in the neck, but it’s totally worth it!
Buy a mandolin! It can make a much better "shredded" cheese with less mess
maybe buy from the deli and have them slice it?
Noted
Sorry to inform you but the majority of cheeses now use a bacterial rennet replacement which is grown in a lab and feed with GM! 😱
it’s just corn starch. assuming your consuming pounds of it for decades, it’s harmless
Cabbage; and greens in general are the best and will keep your colon happy. Avocado is great for potassium also. Make your ça own mayo with 1 cup light tasting extra virgin olive oil and 1 large egg.. add a tsp Dijon and it’ll vinegar it a little and add flavour. To turn it into Cesar add garlic and 1 tsp anchovy paste salt and peppercorn and 1/2 cup shredded parmesan cheese.
Is that a whole egg or just the yolk? 😊😊
After giving birth to my first child about ten years ago, I joined a popular weight loss group in my area. At first, I thought it was amazing - you could eat as much food from an allowed list as you like, and you could still have treats like crisps and chocolate as long as you counted them.
I lost a lot of weight quite quickly but got to a point where I just couldn’t stick to this plan anymore. I had an uncontrollable urge to eat everything that wasn’t allowed on the diet plan. Ultimately, I just ended up binge eating everything I wasn’t supposed to be eating. At this point, my mental health had taken a nosedive. I suffered from terrible social anxiety and was at a complete loss. I saw one of my online friends was having great success with a ketogenic way of eating. It sparked my interest, and I ended up doing extensive research and came across an article about keto and decided to try it. Within a few weeks, my mental health was so much better. My head felt clearer, and my anxiety was decreasing. But more importantly, the constant urge to binge has gone. I finally felt like my life was not revolving around food.
You encouraged me to give it a try.
Can you share the links of the books please?
Congrats,your father is really your hero. Keep up the good work.
Thank you for your kind words you can find it on Google by *keto freedom*
Sugar/carbs are addictive
I’m the middle child out of eight, so I started using food as a substitute for attention and comfort from a very early age. Because diabetes runs in my family, I was well aware that it would likely affect me at some point. I simply carried on eating what I thought was a somewhat healthy diet. In May of 2019, I was diagnosed with type 2 diabetes. My doctor put me on meds.
Even with the meds things went the wrong way. I realized I needed to change my way of eating in order to improve my health. Fortunately, my nurse recommended a keto website. And decided to try keto diet. Ever since i went on keto, my type 2 diabetes started gradually improving. I gradually lowered my diabetes medication, untili could go off it completely by February, 2021.
Congratulations! Great job 😃
Congratulations… well done 🎉✌🏽
What is the keto website please?
Excellent!
Well done you.
Good to hear advice from a British doctor, My favourite cheese is Red Leicester. Melted into a small amount of creme fraiche(
Snap! Red L is tops!!!
I think it's worth mentioning that when you are just starting your keto diet, and probably not into ketosis yet, steer clear of dairy. I don't remember the science behind it, but as your body is making this massive shift from burning carbs to burning fats, dairy, especially cheeses, can cause yeast infections and constipation. It's almost a guarantee and it happens quickly. So wait a few weeks until you're fully into ketosis, then add cheeses and dairy in very small amounts over a few weeks and pay attention to how they make you feel.
Make sure to take some magnesium supplements before bed if you're feeling constipated. You're likely to get a great sleep and wake up ready to eliminate the back-up. lol
Also important, get some electrolytes. Not gatorade or anything, obviously, and not powdered ones with sugar alcohols and added vitamins like vitamin C, which will kick you out of your fast if you are intermittent fasting. Choose electrolytes brands that have just electrolytes and make sure you get some before bed. Along with the magnesium, it will help with leg cramps as well. Keto makes you pee alot in the first few weeks. And that drains your body's natural minerals. So replace them with either an electrolyte mix or start consuming ALOT of either Himalayan pink salt of a good Atlantic or Celtic sea salt, which are all loaded with minerals that we need. You can have 1-2 Tablespoons of this salt daily and it won't hurt you like that junk iodized table salt. Don't use that shit. The pink or sea salts will balance and retain your electrolyte balance. We've been told all our lives to not eat so much salt. But they were talking about regular table salt and salt used in processed foods. Pink salt or good sea salt is different and you actually need quite a bit of it. I put a pinch in my coffee to take out any bitterness (an old native American trick) so you need less sugar to sweeten it. That's sugar alternatives on keto, of course. A couple pinches of good salt all day long is good and be generous with it in cooking.
That's my 2 cents for today for those just starting the ketosis journey. Give yourself up to 4 weeks to really get going, although some get into it faster. There's lots more to learn, especially in that first month, so read up to avoid stuff like the Keto flu, not being able to sleep, and so on. Once you get there it will totally be worth it. As long as you know that the Keto diet is not one to play around with. Since you are consuming alot of fat and protein, if you suddenly decide you're going to eat a whole chocolate cake.....you've kicked yourself out of ketosis and all that fat and protein you ate earlier is now going straight to fat on your body. Because you just returned your body to using sugar as fuel. Don't do that. There's no grey area here. You either do keto or you don''t. There lots of ways to get some sweets on keto these days. There's loads of keto friendly recipes. So go for those rather than sabotage the last 3 weeks of your life!. Sorry for the short story. But I wanted to make a few things more clear to people who are just starting out on keto. Get 20-30 grams of carbs per day. Try intermittent fasting, cause that speeds things up alot. And work out while you're in your fast. It's amazing!! Transforms your body and your life in a matter of a few months. It's a lifestyle. A forever thing. Like our ancestors way, way back.
Thank you for your comment. I was on keto, then keto with intermittent fasting and lost 50 lbs. Everyone told me how great I looked. Then I went off and now I'm constantly hungry eating carbs. I'm trying to get back on it. I've gained 20 lbs back and am so depressed. I have A LOT of weight to lose and feel like such a failure again. I am 70 years old and never been loved because of my weight.
Yosetime and some would think this was Dr. Magg's page
So thoughtful to share all that information thank you I ate the whole chocolate cake and understand now why I back to sq one 😢😞👍🌹
@@margarettickle9659 Keto should really be a lifetime commitment. Some people can "cycle" some carbs in there, but those people are young and exercising, not 70 years old. Try to find tasty, healthy, and fun keto recipes to keep you with it. Make some cake with psyllium husk fiber, flax, maybe a little almond flour(careful, it's still 14% net carb), flavored with blueberries and/or lemon zest, for example, if baking is your thing. I usually do desserts based on heavy whipping cream and/or quark, with flax seeds and nuts or berries, quick and easy.
A lot. Two words 😝
Thanks so much Dr.Dan Maggs. These lists made me so happy knowing now the best keto foods. I am now on my 7 weeks LC diet and amazingly I am so much energised, Clarity of mind is so amazing. The bonus.. is losing weight immensely. Thank you so much again, watching from Australia.
Parmesan and similar aged dry salty cheeses are my go to! Great video. I need to get back on track and back to basics and this was really spot and helpful for anyone regardless of where we are in our journey.
I find low carb easy to follow; avoid sugar and starch as much as possible. I have one to two slices of low carb bread a day. I don't eat rice or potatoes, have a lower carb pasta, half a cup, cooked. I make a Keto oatmeal with hemp hearts, flax meal, almond milk, etc. I walk briskly 30 minutes a day which needs to be more. It's a work in progress. I'm trying to reduce portions and the Keto snacks. I've lost about 20 pounds in five months.
I have to agree with the comments here that it's great to see you back. Your videos are so informative, thorough and inspiring. I've learned so much from your videos.
Thanks Michael
It is so hard staying on the keto wagon alone. Hubby refuses.
Thank you for the video. I love Mozzarella 💕 and parmesan
I feel your pain……..
tell him of the positive effects on testosterone and libido and he'll be jumping in the keto bandwagon in not time!
We know it’s unwise for someone to have a high fat and high carb diet. So consider making sure your husband or other family members also get some of those healthier options into their life such as being veggie trays to the party and letting things like peppers be the available scoop for the spinach, artichoke dip. If he wants avocado toast with his eggs and bacon, that’s fine, just remember you get more avocado, eggs, and bacon then he does. 😉
For breading meats use crushed pork rinds, you got this plenty of great food choices.
Unfortunately that is very difficult to find and not even available everywhere so I would only base my meal plan if they are readily available where you live.
Any other substitute
@@NaatooatyourserviceI’ve never tried it myself, but I once saw someone recommend crushing up keto potato chips
You can also grind up dried cheese. I am with you, however I wish there was non-pork rinds from chicken skin or something. If someone makes it, I’ll buy it.
Favorite cheese: Manchengo, old or young. I think some American adaptations use goats milk, but the old trusty Spanish variety is just lovely.
It's amazing how good sugar free ketchup tastes. No substitute sweeteners, just vegetable stuff.
Thanks for the input. I haven't tried it, But I will now, based on your say-so.
Great to see you making videos again. I was following a pretty disciplined KETO diet before the pandemic but have unfortunately slid back to old habits due to boredom and peer pressure of everyone being at home and eating as they do (carb addicts!). I'm now going back to my KETO lifestyle since piling on 1 1/2 stone over 2 years (thanks lockdown boredom). Started fasting again and doing OMAD as well to help speed up the weight loss.
I went on keto recently and lost 6 lbs so great.
I’m in the same boat, lost 50lbs kept it off for 2.5 years, eventually gained during Covid. Wifey will not do keto…
@@Photologistic Try fixing her some tasty meals bet she wouldn't know the difference allbitvisvis cleaner foods.
That's the hardest part of keto diet. Living with someone who insists on carbs
Spinach is super high in oxalates that can cause kidney stones.
I dehydrate unblanched brocolli shreds for noodles. I dehydrate unblanched riced cauliflower for rice. To rehydrate add boiling water. To conserve energy or if off grid, do this in a thermos. Once it has reached the consistency you like, drain excess liquid and pat dry. Top with sauce of your choice.
As a ketchup substitute I buy tomato paste by the tube. It gives a tomatoey flavor without the sugar. Once my taste buds acclimated to not eating sweet things I found I could enjoy all kinds of things that used to need sugar in order for them to taste good.
Good idea!
Same about getting acclimated.. my sweet treat is organic peanut butter!
Exactly, I just like a slice of tomato with mayo, that’s sweet enough on a juicy burger with crisp lettuce covering the tomato, mayo, burger, bacon, garlic Gruyère cheese, and maybe you don’t agree, but sitting on a grilled portobello “bun.” 🍄🟫 It even looks like a bun. 🍔
@@SRose-vp6ew Can't go wrong with a well-grilled portobello!
I make my own yogurt in an instant pot out of high fat heavy cream. It tastes SO much better than store bought. For sour cream, 3 tablespoons of vinegar…plain, rice, apple cider in a pint of heavy cream . Cover w paper towel and leave out on the counter 24-36 hours until it tastes sour enough. Very very low carb…3 grams per PINT!
Thank you for sharing thisr recipe. I do not do rice because arsenic toxic. I wonder if there is something else I can use.
Also, a different alternative is knojac root "not pasta".
3-egg omelette with a good strong cheddar... one of my favourites.
Excellent video and straight to the point. No long winding talk with scientific names many people don't understand. I'm a Keto beginner and this is the type of advice I'm looking for. Thank you from a new subscriber 😊
Sadly, it is possible to eat too much spinach...or kale, because of the oxalates. My daughter got kidney stones from eating a lot of kale. She makes the most awesome kale salads!!
Delighted to hear you say....avoid seed oils so often called vegetable oils.
Interesting that you chose Spinach as the example of a leafy green that never hurt anybody given that it is pretty much the highest oxalate content vegetable of all.
I've read that spinach should be cooked (steamed for a couple of minutes) to reduce the oxalate content but not lose too much of its nutritional benefits..........
Arugula greatest green erv er!
Cooking spinach doesn’t lessen the oxalate content
Low-Oxalate Diet
Research shows that restricting foods with high oxalates may no longer be practical. Most of these foods contain healthy nutrients that the body needs. Also, a large portion of the oxalate in urine comes from the body and not from food. Still, in some cases, your doctor may suggest you try a low-oxalate diet.
Cooking spinach destroys most of its nutrients. Spinach is a very flimsy food, easy to ruin. I wouldn't recommend it. Many people react badly to it. As do I. Spinach makes my face glow. In a bad way.
Wow thanks so much for this information, I've been overdoing the Greek yoghurt and cashews this week and didn't have the weight loss I expected despite believing I was in ketosis!
I love the Two Good brand of yogurt. 3 carbs
I feel like I have to point out that almonds and hazelnuts are around 5-6% sugar. The best ones are pecan, walnut, and macadamia, in roughly that order, and they're in the 1-4% range.
i live in eastern europe. thankfully cold cuts here are just meat no fillers,no sugar. makes for great snacks
This is the third or fourth zero carb article I've read and the others actually never had a single zero carb food in them. At least this one made it up to four or five before moving over to low carb foods. As someone who's eaten a very low carb diet(12 carbs per day) for the last 30 years I do have several suggestions. One roasted pumpkin seeds. I've found packages that list zero net carbs per serving. I like planters red skin peanuts. They show one net carb per oz and I just add a bit of peanut oil and more salt to each can. For a snack treat I take one oz of cream cheese(less than 1 carb per oz) and using a butter knife or fork I eat it in small bites savoring the sweetness and coolness of it. There are around two dozen low carb vegetables and a couple of medium carb that work if you reduce the serving size from a half cup to perhaps a quarter cup. Miracle noodles or rice isn't the tastiest food around but at zero carb it's a good fiber filler to enjoy with things like beef tips, pepper steak, chili and so on. There are many things you can make with eggs. I've started making pizza crust using eggs and cheese and seasoning. Then I can fill it up with pepperoni, sausage, black olives, mushrooms, low carb sauce, and a bit of bell peppers and onion, lots of cheese. When I have the time I pull out the dehydrator and make fresh jerky. It's had to find zero carb jerky at the store as the makers mostly add sugars to make it taste sweet. I use salt, pepper, hot pepper, onion and garlic powder, a bit of Worchester sauce. The real trick to following a low carb diet for a lifetime is to not miss anything. Make low carb versions of your favorite foods so you don't have to crave something you enjoy. For those just starting out most articles are kind of low on info for actually losing weight. Simply being in ketosis isn't enough. The idea of ketosis is that one, it provides you with energy you lack when you give up carbs and two, while you are in ketosis it tends to reduce your appetite making it easy to lose weight and that's a real requirement to lose weight. You can overeat on protein and fats and actually gain weight so control your calories.
Have you been able to figure out a pizza crust with eggs and cheese that can be crispy? I haven’t mastered that, yet, but would be thrilled if I could! I occasionally do an egg/cheese crust or a cauliflower crust, but they’d taste so much better if they were crispy! (Baking it longer just burns it, I’ve tried! 🍕)
@@KiKi-tf8rv Three eggs, one to one and a half cups of cheddar cheese, half a cup or more of mozzarella cheese. Mix well. Season with salt, pepper, red pepper flakes, onion and garlic powder, basil. Now spread thinly as possible on parchment paper on a cookie sheet or pizza pan. Bake until crispy on the top. Take out and flip over, now bake again until this top side is crispy. Now take it out and build your pizza and then back into the oven until your toppings are cooked. Don't try to bake the crust from raw with the toppings on it. I ran across this a while back and it's as close to a fresh pizza as I've ever made. Not only do I eat a low carb diet but both my wife and I are gluten intolerant so a gluten free pizza is a real treat for both of us. Hope this works for you.
I am a vegetarian, and would love to know some low carb veggies please. I like eating cauliflower, cabbage, eggplant, tomatoes, cucumbers, onions. Any of them to be flagged? How about lentils? Any better than the others? Tofu? Unsweetened Almond milk? Thanks for helping a newbie 🙏🏼
@@71160000 Thank you SO much!! Just took a screenshot of your answer, and I can’t wait to try it!! 😋 ❤️ 🍕
@@anitaparikh6415 Sure I can give you a short list. Greens(collards, mustards, turnip, beet). Chard, kale, cabbage, spinach, lettuce, okra, asparagus, artichokes, eggplants, cauliflower, broccoli, cucumbers, summer squash, green beans. Moderate carbs, tomatoes, peppers, onion, radishes. Fruit, avacodos. Now that I've given you a list please do no try to eat a low carb vegetarian diet. It would be totally unhealthy. For a low carb diet you are not allowed to eat fruit, grains, potatoes, corn, rice, beans. Wiehout meats and meat fats you would not be able to get enough nutrients to stay healthy.
It should be noted that items like double cream have some carbs but because of the fat content, this slows digestion and doesn't spike insulin as rapidly or dramatically.
When I was growing up in the UK we were advised to eat fewer eggs because they were full of cholesterol, but now we are told they are good for you.
There's that little matter of the guidance that was peddled from around 1979 onwards, that suggested everyone eat carbs, fortified cereals, 6x meals per day. With all the meddling in the food chain, not least in the USA, look what the Standard American Diet has done to so many people, where that advice, combined with so much fast food meeting the criteria of low cost, easy availability has done to the population as a whole. Given that perceptions are changing once institutions like the NHS adopt advice that suggests low carb, zero sugar, high fat, fasting (Keto/Paleo/Carnivore/Mediterranean diets) and (perhaps) find a way to make organic, free range foods more accessible and cheaper, as well as reincorporating such info at grass roots level (primary school onwards), leading to food science being a mandatory subject to GCSE, maybe we will begin to see changes in the populations food choices, as there are too many 'land whales' in the UK too. I am so grateful for the input of people like Dr Maggs, Ekberg, Berg, Fung, Boz, Jamnadas and so many others for changing my perception of food, leading to my current situation: 63M, 195cm, 107kg (though I did get down to 104kg, from 132kg) and aiming to get to below 100kg. I follow Keto (with overtones of the Mediterranean Diet) and fasting.
Everything is to be eaten with moderation ofc. For example don’t eat five whole eggs a day but opt for two. Because even though eggs do have bad cholesterol (LDL) they also have good cholesterol (HDL) so demonising them isn’t really necessary. And the primary source of bad cholesterol for most people isn’t eggs, it’s usually an overconsumption of red meat. You can also have your cholesterol levels checked anytime to be worry free.
Me 2 I quit eating eggs for a long time because they are full of cholesterol. Now they are healthy food. Fat is bad, fat is good, eat plenty of carbs, eat no carbs... Sunshine is a must, sunshine will kill you.... you see what I mean.
@@irmaktemel7171 I would also add that there is no real proof that cholesterol from diet doesn't have a large effect on your cholesterol level.
@@4thorder It does? Ask any doctor and they’ll tell you that consuming too much fatty meats and animal fat will cause your blood cholesterol to rise. I am sure you can find a few studies that have more accurate data on how much that affects the overall cholesterol but it can increase it by a substantial amount. Just look at the people who have been on the carnivore diet for a while. I have watched a video of a formerly vegan girl who has done bloodwork before and after the diet change and she had a staggering increase on her cholesterol levels
Your channel is one I trust for well researched, easy to integrate details. Good to see you back
I just started a Keto diet, about a month ago. I find it's the easiest diet to follow because it keeps you from getting hungry, which is a diet killer. So far I don't miss the pasta, rice, potatoes, bread, etc
I love whole milk cottage cheese with tomatoes and a little S&P. My go-to lunch. Easy to make and absolutely delicious!
Same! 😋
But do you lose on the cottage cheese and tomatoes?
@@loiscashner6567 I have, but I also watch my calories. I try to stay within 1,200 / day. My GKI consistently stays below 6.0
Dr. Berry does not really care for use of cottage cheese. I like it too but am going bybtge bookbright now. I am on my 9th day one meal and beef patty. Remarkable ble h as pprnings for this long time veg head. Actually astonishing...not just remarkable!
Only thing, spinach has alot of oxalates… you can over do it proper portions easily.
fried halloumi- really expensive in the US but I splurge once in a while.
Queso fresco is also good .
This is one of the best videos I have seen on this subject. Clear and concise information. Great for a beginner!
Just found you today been IF 11 weeks and keto 9 can't believe how great I feel and for the first time in 26 years don't obsess over food, currently losing 2lb a week on average 😀
Great. Well done.
Great presentation Dr Dan, one of the best I’ve seen. Many thanks!
This man is on something, because peanuts are really good for low carb. 1 oz of peanuts roughly comes out to 2 net carbs, and 8g of protien! Its a great snack, and very affordible. The perfect protien fiber combo babee!
He is right , peanuts are no good
I agree. Peanuts are good
Peanuts are full of mold. Do some research.
Peanuts and almond are a sometimes keto food, not the best daily keto food. Better to buy cashews in bulk and snack on a handful of pistachios. There is a lot of science behind a woman’s needs that show she’s actually best off focusing on pumpkin seeds, half the month and sunflower seeds the other half of the month due to the nutrient values and her body demands those nutrients and when.
I gave up processed carbs and only eating organic root vegetables like yam, sweet potato, and tapioca. Still lost a lot of weight and on my best weight since forever. I believe God's food is better than man made food
What`s about mushrooms? I think they are great, too.
Ox heart in Melbourne, Australia, is $7 a kilo. Cubed and marinated in Shiraz overnight and then roasted on the BBQ grill it’s fantastic.
I started Keto on January 1st and have lost 19 lbs so far, but I m a vegetarian so that makes it difficult. As a result, I eat a lot of eggs and cheese, adding in baby spinach and olives with mayo to make a meal. Not the easiest diet for a veggie, but worth it for the results.
I’m neither veggie nor vegan and woujd find eating like that incredibly hard so imagine my delight when I found Heavenly Fan’s TH-cam channel for vegan keto recipes. Everything I’ve tried has been wonderful. Hope you like it too x
PS 19 pounds since 1st Jan is amazing btw
Please have your blood work done, including vitamins and minerals. Some "veggie" people tend to be low in vitamins and minerals. Just be safe!
Thanks for the great videos Dr Maggs. So glad that your back with wonderful new content!
*I appreciate the variety of foods you've highlighted, making it easier for us to enjoy delicious and satisfying meals while maintaining our low-carb goals. Thank you for sharing this incredible resource!*
For a decent pasta substitute, I like to spiralize fresh zucchini. Instead of cooking it, I simply place the zoodles in a colander and pour boiling water over it, drain and quickly blot dry, then add sauce and serve. Fixing it this way retains the “bite” of Al dente pasta. You can also shave off long, wide slices of raw zucchini and use as lasagna noodles. Peeled and seeded zucchini, halved lengthwise and then sliced on the diagonal makes a decent sub for heavier pastas like penne. Finally, if you make your own Greek yogurt, the longer you ferment it, the more lactose is depleted, making it far more keto friendly.
Wow I was shocked to learn about balsamic vinegar too. I had been eating it for 3 months and had lost 33lbs.
Not sure where you heard about molasses in balsamic vineger. Balsamic is made by reducing grape juice(cold pressed), fermenting it, letting a mother turn it to vinegar and aging it in a series of casks for 12- 25 years.
1. Meat
2. Seafood
3. Offal
4. Eggs
5. Fats (oils)
6. Dairy - cheese, cream, yoghurt
7. Vegetables
8. Fruit - avocadoes, olives
9. Nuts and seeds
10. Condiments - mustard, mayonnaise, hollandaise, bearnnaise, vinegar
Thank you for making this list!
Thank you for the list
Thanks for taking time to know what foods to eat
I’m so glad you’re back. I am trying to watch all the adverts to support you channel as well as comment and like. Cheese??? Love a bit of creamy blue, halloumi and a bit of a Gouda slice
Spinach is high in oxalates, so eating a lot of spinach could lead to kidney stones.
What's-his-name, Paul Saladino?, has a lot of warnings when it comes to eating vegetables...oxalates, phytates, lectins, etc... 😯
Lemon can help break up the uric acid formations. Dark chocolate also has a lot of oxaltes. Don't have to avoid, but if you start getting mild kidney pain, just back off the oxalates and increase lemon
@@Terry-u8g I take apple cider vinegar before meals & that will prevent kidney stones as well.
Yes, almonds, spinach and chocolate, are high oxalate, so it’s best to have apple cider vinegar and a little lemon juice as part of your daily diet and if you’re having salad dressing, you can easily make your own anti-kidney stone salad dressing with that spinach or better yet have mixed greens that simply include spinach instead of spinach being the only thing you’re eating. The problem is some people start to only eat cocoa powder, spinach, and almond. Other foods like sunflower seeds, cashew milk, or mixed greens are valuable for a healthy keto diet.
Great video, simple, to the point, I did not get bored once. Thankyou Dan
Nice presentation, so I have subbed to you. I love all these foods, and have eaten them almost exclusively since June 15th, 2021. Now I am down 92 lbs. and looking and feeling fabulous! This stuff works, and these foods are so delicious I don't even miss my bread and sugary crap, which I never dreamed I could live without!
Wow! Amazing!
YEAH YOU!!!
You lost a 92 lbs? You lost a person 😮
Palmini is a fantastic replacement for pasta, it's actually hearts of palm, very satisfying.
Thank you so much for this video. It was very beneficial. Keep up the Great Work! Much appreciated!
Is drinking sparkling water ok? Thank you for doing these videos you can't believe how much you have helped me.
I lost 2 stone on keto and my doctor told me to come off it because of a rise in my cholesterol. When I asked him for a breakdown of LDL & HDL he just said come off it! I’m still on it! 😜 my favourite cheese is any blue vein.😋
I also had a "rise" in cholesterol & was offered statins. NO! I feel so much better physically & mentally following a keto / low carb diet, I'm sticking with what my body wants.
Some people have a rise in their ldl but as long as your hdl and triglycerides are in range you are okay. If he wants you to take a statin they are problematic for most people and should be avoided.
Don’t listen to doctors!!
I'm glad to come across you Dr Maggs. :) I was eating a keto diet for a year and lost 3.5 stones in the first 6 months. Lock down happened and my life was wiped out. I have a weak immune system so I have to stay away from people and get my vaccine shots for the rest of forever. However, when I decided I needed to start living again and eating "keto" again I found I could not get into ketosis and eventually could not even follow the diet. I'm still struggling but I will keep trying and it's great to hear advice coming from an English accent for once. 👍😉
Are you on any medications that could mess with your metabolism or blood sugar? I was put on an injectable med for migraines last year and it made keto less effective for me because it messed with my blood sugar. It’s not listed as a side effect, but there was a very noticeable difference. I’m in a support group where others experienced the same thing. I’m still on the med because it helps, but this side effect is frustrating.
Oh dear vaccines and boosters could be part of your problem
It is very important to always include a caveat about salmon that it must be wild caught since farmed causes obesity, diabetes, is loaded with toxins and other foul things. Also, I read years ago that spinach is notorious for losing its nutrients very quickly once it has been harvested, so by the time it’s been stored at farms, on trucks, in warehouses, on grocery store shelves, and wherever else, the fresh spinach you buy in the store has virtually no nutrients left in it. Might also be worth mentioning,
Not to mention ... oxalate s!
I have been a Mindfull, Clean, Whole Foods, Plant Based eaters for near 8 years. Since I am uber fluoritoic w/mercury, tin, aluminum, arsenic, cadmium in this mix, w/osteo/renal involvement& metabolic syndrome, I
I am very intuitive about body cravings and cell signal. I listen to body talk sending craving signals. Since they are have been of healthy foods, I research the nutrients. I do not touch spinach and kale. The oxalates are too high to mess w/when other things provide the nutrients.
I...or rather my cells discovered arugula. I liked the taste , but my cells developed a ravenous instant addiction to this peppery green. It was only after ate over 10 cups a day for a long time that I had regsined enough wit wherewithal tk research arugula.
BINGO. Highest scource along w/beets (like them but knew inherently they were not contributing positively to my healing quest...figured out later it was high sugar scource) OF NO2!!!
WOWZA!!! Research on this was mindblowing because when I ate arugula, my cells let me know by the sudden fierceness demand for arugula, my choice in this was not an option. This was essential for cells recovery & wellness.
The NO2 is a detox pathway. No wonder my cells demanded it. Even though I am 9 days (on my 9th g.beef pattie today) of trying different kind of eating to shake up & medigate during-meal-fall-over-asleep-w/ fork-on-way-to-mouth sudden food sleeps. For the last 3 days of these 9 days of these keto meals carbI HAVE NOT FALLEN ALSEEP WHILE EATING...OR AFTER!!! Saying a prayer that today's patty will be my 4th-stay-awake-not-face-plant-in-my-plate meal.
I joke & say I started an arugula farm after seeding my lawn & that of my neighbor's when my little town & the neighboring town 9 miles away where not keeping up w/my supply needs. It was also I alot more economical & I could choice what stage of growth to harvest. Hint...arugula is soooo easy to grow in anything, everywhere. Order.& buy from local Weed & Feed stores. Get the Rocket. There is a wild kind which had not as tender shoots ...but the birds love it and it was a prolific flowerer & self seeder.
*I am a self proclaimed Arugula Queen with more ways of preps/ uses/ recipes then Gordon Ramsey.
Fabulous summary. I really enjoyed it. Thank you. Respect from Canada 🇨🇦
Thanks for an informative video. Surprised you didn't give pecans a mention in the nut section as they are one of the most low carb nuts, I think?
Re offal, highly recommend processing chicken livers until smooth and adding it to dishes like ragu/Bolognese/meatloaf
Very nice explain sir God bless you and your family
I’m very concerned about my kidneys…any suggestions?? You are so helpful ‼️ I’m so glad I found your channel ‼️‼️
Good list. Regarding Greek yogurt, I really love using Oikos Zero. Has some really good flavors and zero carbs!
Me too
Thanks so much for this video, started my keto diet almost 2 weeks ago and going well so far.. not perfect, but mostly on track. This video really helped me to reinforce the info I had about the best foods for a low carb diet, and ones that are best to reduce (as you suggest, some nuts, fruits etc.). I'd been enjoying greek yoghurt too much, but now I realise it's best to moderate it.😊
I keep dropping weight on keto, so i go out of keto but not by much every few days to stop myylookingvlike a starvation victim. I lost over 30kg on keto, 105 to 75 but i looked v thin and weak, i hovet around 85-90 now thats my "safe' zone. Good luck all 👋
I take 2 pieces of cheddar cheese and stuff either pastrami or turkey inside - it's the perfect sandwich. I eat 3 eggs with cheddar cheese - either chopped broccoli or spinach for breakfast. There's lot of low carb bread on the market - one is Base Culture and it's good!
Thank you so much Dr Dan, I really really enjoyed watching you take us through the carbs that are in different types of food etc. I really really appreciate your time and effort to bring us this information and that’s why I’ve subscribed and given you a thumbs up too. Please stay safe and well too
I have been on Omad diet and also cut out potatoes bread rice pasta..
Am feeling so much better on one meal a day l do not feel hungry and certainly don't miss starch..Have lost about 2 stone in 3 months but was also ill with dysentery from drinking water in Ireland
NEVER put milk in scrambled eggs - that is a terrible idea.
Cut up a big knob of butter into your eggs, and whisk hard. Pour into lightly buttered hot pan. The butter melts as the egg cooks. Superb!
Agree, no milk.
Also, adding cumin gives extra flavor.
Thank you for explaining so easily and so simply :).
I am down 60 pounds in 7 months using low carb hi fat and intermittent fasting.
Good job!
Kerrygold Reserve Cheddar sliced very thin. Thank you for the net carbs guide.
I use unsweetened almond milk instead of cows milk for lattes and helps plus bone broth soups with meat. Also love bacon for breakfast.
Thanks your advice really helpful and down to earth, you are answering so many questions, than a lot of these other people don't mentions, living in France I have a lot of great cheeses to choose from, some even made from high quality raw milk thanks again
This diet raised my LDL to dangerous levels, I didn't have any weight issues, I was doing it for health reasons......now I'm doing the exact opposite trying to get back to normal
When this episode discusses non-starchy vegetables an nuts, it seems to be focused on net carbs vs. total carbs. Some of the recommended nuts may have quite a bit of fiber, which would count as total carbs.
What are the main benefits of being strict keto vs just being generally low carb? I mean say being 50g of carbs per day, or 75? Does intermittent fasting 18:6 mean with low carb nutrition you’re gonna be in ketosis for some of the time anyway? It’s much harder when you’re in a “standard diet” household to follow a strict keto diet is they’re not interested, but relatively easy to be a low lower carb then the rest and skip breakfasts, have black coffees, and no snacking. Thoughts..
I'd like to know this as well as I'm thinking for a long term strategy, this might work best (i.e..generally low carb). It's certainly 10x better than before when I ate pancakes, potatoes, candy, ice cream, milk, cereal, etc. The longer I view all the different youtubers out there, the more I'm becoming convinced that a low carb, BUT NOT BATSHIT CRAZY MACROS COUNTING EVERY DAY type thing, type way of eating is best once someone reaches their ideal weight.
It's creating variety in meals that is my problem, I need to not be bored of my meals but stay consistent
Mozzarella for sure! Won’t give up my balsamic vinegar. I draw the line 😆
Very helpful thank you. I am day 1 into my Keto journey for weight loss. I wished I had watched more videos like this one before I went grocery shopping. I bought cashews, sweetened almond milk and full egg mayo with seed oil, ah well, lesson learnt I guess.
Spinach ? Perhaps need to check out Sally Nortons work on Oxalates
Enjoyed the video... Could not find the link to the food list mentioned within.
Nor I
Sad to hear the news about peanuts not being the best nuts for low carb. I did not know that! I often follow my lunch with peanuts as a "dessert." I guess I'll switch to walnuts or macadamias.
I started low carb in Sept 2021. So far I am down 27 lbs, I lost many inches from my midsection and my blood pressure is within the normal range. Feeling good, and glad I can still eat cheese! Favorites: blue cheese, cheddar, pecorino.
I eat soo many roasted unsalted peanuts 🥜 it’s RIDICULOUS and I still lose weight!😅 Peanuts 🥜 are almost 50% fiber!
Peanuts aren’t nuts, they’re legumes.
Pre planning helps..... I eat 2 eggs breakfast one day, Almond millk and coffee,, lunch salad, chicken, dinner chili, then go for a long walk, down have some yogurt as a snack, its a great idea to write down and track your carbs as the day goes. down 8 lbs in 2 weeks. feel great gonna do some weight lifting,,, For me Protein takes away the hunger cravings.
The first week suuucks big time and you feel like your starving (even tho your not), but damnit if It didn’t work. I dropped 10 lbs my first month and felt really energetic
My favourite cheese is blue cheese, I love the intense flavour, how creamy it is and also it's great for the gut microbiome!
Thanks Dr Dan. Great advice as always. I fell for the fruity cheeses, so thanks for the intel. Question on the leafy greens? Is there a danger of kidney stones if you go crazy on the leafy greens? Does lemon juice and Apple cider vinegar help; assuming the risk of kidney stones is true? Thanks. btw - Started my journey in January and am already 25lbs down following your advice. Thank you
When I first started keto several years ago, I ate a lot of leafy greens and did end up with a kidney stone. VERY painful! It is the oxalates in leafy greens that is the problem, but some greens are worse than others. And though lemon juice is acidic, it has an alkalinizing effect on urine, which helps counteract oxalates, and stones from forming. Even though I cut out leafy greens long ago, I still drink a glass of lemon water every day, because I never want to go through that agony again. Don't just take my word for it though. Do a little online research on this.
Keto flu kidney stones contapation bad breath lose of appetite etc this does not feel like a healthy diet.
I love Comte! It's just the best cheese ever! Nutty and full of flavour. I just worry about too much saturated fats.
1. Meat
2. Seafood
3. Organ meats
4. Eggs
5. Fats, unprocessed
6. Dairy, with no lactose, cheese with no carbs.
7. Vegetable but the carbs vary greatly, generally nonstarchy ones
8. Fruit, none are zero.
9. Nuts and seeds be careful of your choices. ( Peanuts are legumes)
10. Condiments, non-sugar ones like mustard, a bearnaise sauce, vinegars etc.
Good luck in finding mustard or any ready made sauce with 0 sugar 😂
🥰
You’re laughing, but I buy mustard all the time and I’ve never seen it with sugar. Granted I buy stone ground brands, but I looked it up, Heinz yellow still has zero sugar. Read the backs. If you were thinking ketchup, it’s easy to find low carb ketchup in America, but it’s better to just try mayo, ranch, or a slice of tomato no sweet sauce needed. 🥰 When you cut the sugar, high sugar foods start to taste weird and your body rather have vegetables, meat, and salts.
@@SRose-vp6ew G. Hughes sugar-free ketchup is great!
I'm a fan of goat cheese and sheep cheese (usually smoked). I do have to be careful, because I can eat a whole block in one sitting, if I let myself. Some days when I really want cheese, I'll sometimes let it be my meal for the day (I'm typically OMAD, with some variations, to keep my body a little off balance and, hopefully, not ramping down my metabolism due to the IF (and periodic multi-day fasts)).
Nuts... what about pecans? I've heard/read several sources say that pecans are lower carb than almonds. I make an pecan butter (with a tablespoon of cinnamon and a tablespoon of unsweetened 100% cacao chocolate; sometimes with a tablespoon of melted butter (but no sweetner, not even keto-friendly sweetener)). It's divine. Again, I have to be careful not to over eat it. I use it as my dessert, usually after a very low-carb meal). I continue to enjoy your no-nonsense content on healthy, low-carb diets.
Yup! My favorites are 1) ruminant meat, 2) salmon, 3) eggs. Those are, however, the ZERO carb options.
PS: I typically have a half of an avocado at a time, and I even limit my cruciferous vegetables to 4-6oz. (~100-200g)
You give interesting, helpful videos that should help many people. From my experience, go easy on the cheese and nuts as they can stall your weight loss.
peanuts are not nuts they are legumes
It's nice to see that there are people out there who've realised that crappy seed oils are crappy and that we should only be eating NATURAL fats.
Sugarfree ketchup is better tasting than regular ketchup. Hard to believe.
True!! I was very pleasantly surprised by this