Problem with keto is long term all people get very sick.90% of my patients are on keto and when they go on a vegan diet they get well.Also all studies show people on keto live the least.Even less then couch potato diet.
Lately I'm obsessed with cream chz & pesto mixed and smeared on green bell pepper chunks. Carrots dipped in spicy brown mustard. And smoke salmon, cream chz & chopped caper deviled eggs.
I've totally got this! So, I say: "Anything processed isn't FOOD! It's a PRODUCT!" How crazy, that we let manufacturers take food, turn it into a product......and sell it to us!! 😏
Another good thing about dark chocolate is that its bitter taste helps to control appetite. It should be really bitter (more than 85%) though. Also raw cocоa beans are easy to carry around, and they are the best in blocking cravings. Plus, dark chocolate is a fantastic source of bioavailable iron, copper, manganese and magnesium, and a brain tonic as well!
I found a brand of chocolate chips at a local store that are 100% dark chocolate. I have about 10g worth (turns out to be about 10 chips) with a cup of black tea on most afternoons. Ends up being a 1-2g of net carbs and really fills that craving I get to have something with my tea. Instead of chewing, I just suck on one at a time, letting it melt in my mouth. Once I stopped eating sugars and sweeteners, I found pure dark chocolate to be very enjoyable.
@@joannekerr8839 Its usually some time between 2-3pm (right after I eat lunch) and I've never noticed a sleep difference between days where I don't have it and days when I do.
Bulletproof coffee, a handful pork rinds or beef cracklings, beef jerky, hard boiled eggs, cold cuts, olives, 100% cocoa (cocoa butter) Lindt excellence chocolate The Lindt 100% cocoa is only a 50g bar and 100g have only 1.2g carbs (sugar which is not added but solely from the cocoa bean mixture). I asked the Lindt hotline and was told this. So a 50g bar has only 0.6 carbs but it is made with one of the best saturated plant fats lol cocoa butter instead of palm fat.
I went on a low carb diet in the early 70s and lost 35 pounds in about three months...and kept it off. I bought a little booklet for 25 cents called a carbohydrate gram counter and limited myself to no more than 60 grams of carbs a day...of anything that I wanted to eat...and the pounds melted off. Think it was called the Air Force diet at that time. It was so easy and I was never hungry. I still have and treasure that little booklet, since it changed my life, but don't need it now 'cuz I learned good eating habits and the value of healthy food over the years.
@@avrilsobers2260 hi avril. This is the third time I’ve tried to post this. Here we go again - you can find a copy of the book on the internet archive site. Search L-C diet.
@@berniefynn6623 Seemed to have worked for me all these years. So far, I'm still slim, active and have no serious medical conditions. I do get my share of carbs, but from healthy foods like veggies, fruits and nuts...and can afford to 'cheat' on occasion with stuff that I love...like macaroni and cheese, pasta dishes and a really rich dessert. But I don't make a habit out of eating them...and avoid like the plague any processed foods, juices and sodas or anything that contains processed oils or high fructose corn syrup. I've also saved a lot of money on groceries, since buying plain, uncooked food is much cheaper than buying processed, toxic food.
@@hokeypokeypots The only oil to trust is olive oil, all the rst are man made and were used initially as lubricants and now the so called health experts only allow cooking in these. Fat does not make you fat, it goes through you,it is passing energy source.
Like Dr Eric Berg you are very easy to listen to. Relaxed in your speaking and clear with your message. I am on low carb right now and ready to fry up some Tofu with mushrooms , adding just a little Soya Sauce.
I find that I need a snack not because I am hungry, but because I am stressed or unhappy. The hunger follows these feelings. If I still had some self-control left, I eat one or two cans of herrings and I feel fine. If I were to be totally out of control, I consume carbs. So, I guess that secret is try not to stress out near bedtime when my will is weakest.
Are you able to find a different way to relieve stress? I find the worst times to eat are when I'm stressed. Maybe some nice herbal tea? Or some lovely music that you like?
@@Rambutan. There are many ways. Whether they work depend on how stressed I am. A little stressed, a sip of herbal tea will be fine. More stressed, some Wim Hof breathing helps. Even more stressed, some high protein food like canned herrings or soft-boiled eggs. Extremely stressed and I may relapse to eat high carb like a quart of ice cream and/or a medium sized pizza. Yeah, I am not proud of those times. When I relapse like that my sleep gets terrible and my blood glucose becomes elevated for days after.
@@0Turbox Not likely. The hunger is always associated with having a crappy day at work. Nutrition wise I am fine. I have less than 10% body fat, and I have higher than normal muscle composition.
That list pretty much summarizes my whole diet these days. I don't eat cold cuts, but I adore bacon and other fatty meats. Lost 100 lbs. in just under 9.5 months.
All the snacks to avoid also make you crave more which can be difficult. They seem to be designed that way. No manufacturer wants you to be able to just stop at one serving, like chips and crackers for instance. It's true.
The best thing that has ever happened to me, is Diet Doctor! I am a DD member. Also, I really appreciate the information here on the fractions of carbs. For those of us counting net carbs, the percentages below one whole gram really matter, because they add up. I have not found this information anywhere, except for on DD. :)
When I was young I bought a semi truck. When I rolled over in the mountains and went bankrupt, every one said sorry I failed. I had not failed, I just had not succeeded yet...a tough learning curve. When I first quit smoking and I smoked again I felt like a failure... I wasn't I just hadn't succeeded yet. I was never a failure on anything until I quit trying. You may stop trying for a while but don't give up. remember you will have a troop of people telling you "you can't" and when you succeed, many people will say "every thing comes so easy to you. Don't listen to the masses!
I can relate, "friends" said, " no you're not" when I made positive plans for myself, did this while working two jobs to accomplish my goals.. kept in shape because I got up @4:30am to hike or regularly did any kind of workout or had a gym membership. Their comments "you get everything you want and everything comes easy to you" really? Everything I've ever done requires HARD work and ambition..it took a while to realize their negativity and basically jealousy, needless to say, those negative people are no longer part of my life. Wish I hadn't wasted my time wondering if they were right. Loss of weight and looking good can lose you some friends, Don't listen to negative Nellie's, stick with your plans!
Cold cuts might be my favorite, but I found out lately there's sometimes some sugar added to them. At least here in the Netherlands. Very good video, thanks a lot for summarizing and making it accessible!
Yup. Lots of additives. I plain gave up on lunchmeat. PS: Dextrose can be a big issue. I don't think they have to include it as carbohydrate or calories.
I try to avoid cold cuts because of the salt, sugar, and preservatives. I would rather cook up some seasoned chicken breasts and slice them or chunk them up for meals or snacks. Cheaper too!
I'm surprised that you mention cold cuts as a suitable snack. My low carb book says not to eat any processed meats at all because they are high in sugar.
I think it depends on what you choose. I try to get roast beef, roast turkey or ham. Just be sure to check the ingredients as some styles will have sugar, like honey baked ham or turkey.
Sums it up nicely! Sadly, anything sweet triggers me to want more. No berries for me. 1/3 oz of dark chocolate is just enough to make me mad! I would like to see a warning of oxalate content mentioned whenever almonds and chocolate ( and spinach) are recommended. I had decades of fibromyalgia and bladder pain as I ate a lot of almond products, dark chocolate, sweet potatoes, and black tea. Now I have none.
Since I'm an Google expert by now, the best snack is lemon water...just drink loads of it and it will fill you up and take cravings away with almost 0 calorie/carbs. 😌💪
I don't do hard boiled eggs, but I do like eggs at home to boil. Depending on the size of the egg, put them in boiling water, then boil them for 6-7 minute and the outer layer will be solid and the inner core will be liquid. Very delicious and sweet. 😊
@@떡볶이나리 look up ramen eggs (use a salt one if you avoid soy sauce) or fermented eggs. Fermented eggs is just salt, bacterial starter (I use whey from making yogurt), water, and some flavorings. Like garlic, peppercorns, dried herb or bay leaf.
I’ve been doing what I call dirty keto (not following stricter rules) for about three weeks. I’m down a size in clothing already. I’m watching keto recipes online and making them, making keto snacks etc, but not counting anything as far as daily carb count goes. Just making healthier food choices and eating low carb options of everything. Beware of “keto” marketing ploys on store bought things. They only count some “net” carbs on the front packaging so you have to look on the back and read the actual “total” carb count because that’s what you’re really getting per serving. It’s basically a scam, most are as full of carbs as anything else! You basically have to read the back of everything at the store and find the lowest total carb option on each product that you purchase. I make my own jerky in a special dehydrator that gets it up to a safe temperature. It’s not hard to do and you get a bunch for the money. Also I sometimes make it out of pork instead, you can barely tell a difference once it’s in dried jerky form and it’s a fraction of the cost of beef right now. (Thanks Covid and the greedy corporations who love to kick us while we are down). I’m not getting much exercise right now due to winter and living in a small town that has no gym. So keto is working on its own power with little help from me. I’m never starving, eating meat and fats keep you full for far longer than carbs that burn off fast leaving you hungry and wanting more in no time. I’ve always been an over eater, but yesterday I made it on just one meal because I honestly wasn’t hungry until supper time. That would have been utterly unheard of for me previously before stating keto. I ate every meal and was always hungry. I’ve come to realize that sugar and carbs are like a self fulfilling prophecy that keeps perpetuating itself forever as long as you consume them. You always want more and more and more forever until one day you wake up fat, unhealthy, tired, and miserable from eating yourself into an early grave. Keto is the first diet that made me feel like I wasn’t being deprived after I got used to saying “no” to myself on sweets and switching to artificial sweetener. I finally found one that I could stand. We often eat a whipped cream (small) berry and cream layered parfait cup with our dinner to sooth those sweet cravings. It is completely sweetened with Splenda from the fruit to the whipped cream and everyone in the family loves eating these. It’s not a large dish at all, so we get away with it and still lose weight. Everyone has been loving these new recipes and everyone gets full on this diet and stays that way for quite awhile. TH-cam is full of good keto channels that do recipes and they ARE working for me. I’ve never been this happy on a diet before or had such easy success that required so little effort to achieve. It’s now a full time lifestyle change for us, we’re doing this forever. Only shop the outside edge of the supermarket and stay out of the middle as much as you can. Buy meat, dairy, veggies etc. Mostly simple whole one ingredient foods -back to basics before everything was a prepackaged nightmare of unhealthy multiple ingredients that make you gain a ton of weight over time.
On a low carb diet, if I'm hungry and busy, I can ignore the hunger, stay busy, and my body starts using fat for fuel. When I ate high carb, this was not possible; when I got hungry, I HAD to eat. Or I just couldn't function. On low carb, I can almost always forgo a snack, so long as I'm busy. If I really have to eat something, a hard-boiled egg, a slice of cheese, and small pickles work. Or pork rinds with sour cream dip.
Now I'm depressed. Because I love cashews. They are my favorite nut and I eat a handful every day. Why does it always seem that your favorite foods are bad for you?
Please don’t give up on cashews if you are feeling good and meeting your goals and can control the urge for the second handful, EAT them because they are NOT a lethal processed food. If you want to cut back, try every other day and see if you feel better. Some of the diet gurus go a little overboard, the big question is, are your new health habits sustainable? If cashews make it sustainable then enjoy. Signed, A ketovore finally enjoying life after 40 years of a calorie restricted, low fat, plant based dieting regime. I am now healthier and slimmer and it only took me 4 months. Sustainable oh yeah😊 I enjoy my bacon and liverwurst with much satisfaction. To each his own, if health is your goal. Bless you.
If your labs are great, your weight is good (or you keep losing/gaining as much as you want) and you feel great then just keep eating. Keep in mind this is low carb, and some people do great at up to 100g daily, whereas others need to restrict to 20g a day or even go full on carnivore to feel good.
With a Ninja Creami you can very easily make low carb sorbets and even ice cream that is delicious. You can easily make delicious sorbet out of nothing but fruit, or add a small amount of Greek yogurt or Nutpods creamer for sherbet. With the Creami YOU control what goes into your ice cream. I use Nutpods and sometimes with milk and add less than half the sugar the recipe calls for. Yes, you still have to control your portions but it is a wonderful way to have delicious treats and still maintain your low carb diet;
Yes! in fact, we have a collection of ice cream recipes on our website so you can have a treat and stay on plan. www.dietdoctor.com/low-carb/recipes/desserts/keto-ice-cream
Thanks, I liked the visual comparisons and carb counts showing that there are a range of choices. Also, I appreciate not having full screen pics of the carb laden foods to avoid. My brain seizes those images and they'll pop back up at moments of weakness. Works much better to have thoughts of crisp fresh celery and cucumbers filling my head.
Yuck! Celery and lettuce fantasies don't work for me. I just tell myself NO when I think of something I can't have. I have been craving Popeyes chicken lately, but I know that's out. Too much breading. So I eat my salad and tell myself I will look better and feel better if I don't have it. Mind over fatter.
Love 95% Lindt dark chocolate. It's one of my sources of iron too although I have it at the end of a meal. I eat 3 meals a day with no snacks (8am, 1pm and 6pm). If I get hungry (rarely) I'll just tell myself to push on through - usually only an hour or two to go before the next meal.
These are good tips for snacks, but let's be honest. When you say snack most people are trying to fill a sugar craving that is low carb and delicious at the same time. We eat those foods you named on a regular basis anyway.
This is great for a beginner like myself. Thank you. As I'm getting older, I want to begin healthier eating habits before it's too late. And if I might say, your voice is very nice to listen to. 🙂
I was not surprised when you said dark chocolate I frequently will have 1 square of Lindt which is my favorite brand. The darker the better so I routinely will eat 85% cocoa it's not palatable for everybody but it is for me and it's a perfect snack that takes the edge off my craving for something sweet and because it is not sweet you won't overeat it lol
Some snacks I have are celery with peanut butter, cucumber cut long ways on half, scoop out the seeds and I put some cream cheese where the seeds were, the I sprinkle everything topping on them. For sweet, I buy a sugar free baking chocolate, melt it and dip strawberry in it.
I've noticed that in the last few years, blueberries have gotten a lot larger in size, so it might be better to go by weight rather than a certain number of them. I've seen some that are as large as or even larger than grapes.
As many of us, for sure! I personally find plain macadamia safest of them all, since it''s mostly saturated fat, with the caveat that they are so high on calories that you cannot really consider them a snack :) Walnuts are fine with me, thanks to good Omega-3 to Omega-6 ratio and high polyphenol content, and they are difficult to overeat as well; still, there is an issue with phytic acid, and pre-soaking is a bit too much of a hassle :) And finally one or two Brazil nuts could help you to meet your daily requirement for selenium, just make sure they are fresh, since they go rancid fast!
Listen to Dr Ken Berry about processed food the original studies were seriously flawed and did not control for known carcinogens. We’ve been fed a pack of lies and his book is very enlightening. He has a TH-cam channel I recommend to people. Processed carbohydrates, any carbs are another story. There are essential fatty acids and essential amino acids NOT ONE essential carbohydrate.
@@Rightofpop Always listen/watch to something yourself at least a few times. What is not good in my opinion is listening to what others say as gospel and never even letting the others have a voice. Many people call low carbers quacks and call it a fad diet and a diet which will kill you..
@@Rightofpop he is from TN and his vocabulary may appear rustic, but his data is good and his heart is an old fashioned place of actually wanting to serve people and make them well. He has abandoned the traditional medical model. He also is not at all like Berg and others doing a lot of product and course sales. His wife and he are charming in their repartee unlike Berg’s wife who appears to be a shrew. Nurse Neisha has Hasminotos and is using ketovore to stabilize bit and pregnant with child 2. He actually reads studies and draws conclusions from raw data, so many rely on the abstract which is often worded to support an incorrect hypothesis. The data analyst in me likes him.
I'd be hung, drawn and quartered if I kept a bowl of eggs in the fridge at work. But I do have black olives in sachets at work for break. And a small ''Babybel'' cheese comes individually wrapped, it's not even nice cheese so you're only going to eat it if you're starving!
in high school wrestling when we wanted to go up or down in weight class it was eat nothing but meat to lose quickly and if you wanted to go up in class you drank a gallon of water before weigh in
The BEST dark chocolate is Alter Eco's 100% Total Blackout. It is the only edible 100% cacao bar out there, and only 3gm net carbs per 4-square serving.
Good information but it’s really best not to snack and have only one or two meals a day (eat all you want at that time). Especially if you are in the process of reversing your T2D.
Not sure what source you use for carb counts, and if you're using net carbs or total carbs (without subtracting fiber) but you seem to be a little high on many things you've mentioned.
why cold cuts? dont they contain preservatives that are harmful in the long term? and I thought fruits like bananas, guava, watermelon and dragon fruit are ok.
It contains maltitol it's glycemic index is 35 and is a sugar alcohol. Can cause stomach problems in some people because of the way it's digested. It's still garbage.
Today is week 2 on "Keto" and i am shocked !! I am now 2kg heavier than 2 weeks ago. After all this torture, given up all my favorite foods , can't sleep , always tired and hungry AND I PUT ON WEIGHT ??
My number one snack has been kosher pickles. 🤷♂️ I only need snacks when I smoke some cannabis which isnt very often anymore. Keto has taken all the pain away so cannabis is just a recreational thing now.
Yeah, I didn't use to get the munchies when I medicated with cannabis. Fortunately, I don't "need" it anymore, because it gives me hardcore munchies now. I still use it when the pain flares up a bit, but frankly, jacking my ketones way up with MCT oil tends to work better, and the calorie count is nothing like the count of all the keto foods I eat if I vape. PS: Preservatives can be an issue with pickles, too, but in general I agree.
30 years on an atkins diet allowing myself 12 carbs per day. Snacks for me, homemade jerky, homemade cheese crisps. I buy a can of planters red skin peanuts, one carb per oz on the label. I pour them into bowl and add half a teaspoon of peanut oil and plenty of salt, mix and put back in the can. Perfect snack for the occasional treat and provides some of the needed sodium on a low carb diet. My favorite treat is to take one oz of cream cheese and slowly eat it by small bites. It satisfies that texture and sweetness craving. I also enjoy a few olives or a small bite of dark chocolate.
1. Eggs
2. Slice of cheese
3. Cold cuts
4. Avocados
5. Olives
6. Small portion of nuts
7. Fresh veggies
8. Berries
9. Dark chocolate (small amount)
10. Pork rinds or beef jerky (no sugar)
Very informative doctor
As for 10 nosugar does not mean healthy. I would not snack on things my dog snacks on ....
Thank you 🙏
💋👍
Thanks
I started about a year ago on Keto and I am 150 pounds down. Honestly I’ve never felt better in my entire life❤️❤️❤️🙌🏼🙌🏼🙌🏼
Four months for me, 62 pounds so far
Congrats to you!! Well done👍🏻🤩💫
Congratulations and great job!!👏👏👏
Awesonme. Good job!!
Problem with keto is long term all people get very sick.90% of my patients are on keto and when they go on a vegan diet they get well.Also all studies show people on keto live the least.Even less then couch potato diet.
Lately I'm obsessed with cream chz & pesto mixed and smeared on green bell pepper chunks.
Carrots dipped in spicy brown mustard.
And smoke salmon, cream chz & chopped caper deviled eggs.
😋
Pork rind nachos the only thing you have to replace are the tortilla chips and it's awesome
I just took a pic of ur post thank u
Yum! Got to try those!
I've totally got this! So, I say: "Anything processed isn't FOOD! It's a PRODUCT!" How crazy, that we let manufacturers take food, turn it into a product......and sell it to us!! 😏
That's how everything is.
Quite an analysis 👏👏👏
He's the only person to show clearly what to eat, and gives visuals about the quantity for the units measured e.g. 10 pecans is 4g carbs.
I enjoyed this video. I lost 74lbs keto/low carb & always like to refresh my ideas in case of snack attack.
Another good thing about dark chocolate is that its bitter taste helps to control appetite. It should be really bitter (more than 85%) though. Also raw cocоa beans are easy to carry around, and they are the best in blocking cravings. Plus, dark chocolate is a fantastic source of bioavailable iron, copper, manganese and magnesium, and a brain tonic as well!
YES! Even before I went on keto I always preferred dark chocolate to milk Belgian chocolate is the best 85% is great for me
Yes but why would you want to eat it!? I'd rather eat an egg.
One of the best videos I have seen .Absolutely love your visual examples. Thank you for sharing.
I found a brand of chocolate chips at a local store that are 100% dark chocolate. I have about 10g worth (turns out to be about 10 chips) with a cup of black tea on most afternoons. Ends up being a 1-2g of net carbs and really fills that craving I get to have something with my tea. Instead of chewing, I just suck on one at a time, letting it melt in my mouth.
Once I stopped eating sugars and sweeteners, I found pure dark chocolate to be very enjoyable.
Do you find the chocolate in the afternoon affects your sleep at all?
@@joannekerr8839 Its usually some time between 2-3pm (right after I eat lunch) and I've never noticed a sleep difference between days where I don't have it and days when I do.
Dark chocolate in the evening keeps me awake all night.
Wow! The highest ive gone is 90% before it becomes too bitter for me😁
@@claudiafahey1353 It takes time but I have managed to work my way up to 92% now.
Bulletproof coffee, a handful pork rinds or beef cracklings, beef jerky, hard boiled eggs, cold cuts, olives, 100% cocoa (cocoa butter) Lindt excellence chocolate
The Lindt 100% cocoa is only a 50g bar and 100g have only 1.2g carbs (sugar which is not added but solely from the cocoa bean mixture). I asked the Lindt hotline and was told this. So a 50g bar has only 0.6 carbs but it is made with one of the best saturated plant fats lol cocoa butter instead of palm fat.
eggs, cheese, olives, fresh vegetables, celery, cucumber, peppers, carrots
I went on a low carb diet in the early 70s and lost 35 pounds in about three months...and kept it off.
I bought a little booklet for 25 cents called a carbohydrate gram counter and limited myself to no more than 60 grams of carbs a day...of anything that I wanted to eat...and the pounds melted off. Think it was called the Air Force diet at that time. It was so easy and I was never hungry.
I still have and treasure that little booklet, since it changed my life, but don't need it now 'cuz I learned good eating habits and the value of healthy food over the years.
Hi is it possible to send pics of the booklet you have. I need some help with the carbs
@@avrilsobers2260 hi avril. This is the third time I’ve tried to post this. Here we go again - you can find a copy of the book on the internet archive site. Search L-C diet.
Read up on carbs,they are the fuel to th3 body as they convert to sugar,two types, why get into something you know nothing about?
@@berniefynn6623 Seemed to have worked for me all these years. So far, I'm still slim, active and have no serious medical conditions.
I do get my share of carbs, but from healthy foods like veggies, fruits and nuts...and can afford to 'cheat' on occasion with stuff that I love...like macaroni and cheese, pasta dishes and a really rich dessert. But I don't make a habit out of eating them...and avoid like the plague any processed foods, juices and sodas or anything that contains processed oils or high fructose corn syrup.
I've also saved a lot of money on groceries, since buying plain, uncooked food is much cheaper than buying processed, toxic food.
@@hokeypokeypots The only oil to trust is olive oil, all the rst are man made and were used initially as lubricants and now the so called health experts only allow cooking in these. Fat does not make you fat, it goes through you,it is passing energy source.
Like Dr Eric Berg you are very easy to listen to. Relaxed in your speaking and clear with your message. I am on low carb right now and ready to fry up some Tofu with mushrooms , adding just a little Soya Sauce.
Besides from the great information he is giving us, his voice is so comforting. Thanks for the information..
If you want to lose weight, the only way you should view "snacks" it's through their protein ratio vs carbs and fat.
I find that I need a snack not because I am hungry, but because I am stressed or unhappy. The hunger follows these feelings. If I still had some self-control left, I eat one or two cans of herrings and I feel fine. If I were to be totally out of control, I consume carbs. So, I guess that secret is try not to stress out near bedtime when my will is weakest.
Are you able to find a different way to relieve stress?
I find the worst times to eat are when I'm stressed.
Maybe some nice herbal tea? Or some lovely music that you like?
@@Rambutan.
There are many ways. Whether they work depend on how stressed I am. A little stressed, a sip of herbal tea will be fine. More stressed, some Wim Hof breathing helps. Even more stressed, some high protein food like canned herrings or soft-boiled eggs. Extremely stressed and I may relapse to eat high carb like a quart of ice cream and/or a medium sized pizza. Yeah, I am not proud of those times. When I relapse like that my sleep gets terrible and my blood glucose becomes elevated for days after.
You can also be hungry, if your body lacks nutrition.
@@0Turbox Not likely. The hunger is always associated with having a crappy day at work. Nutrition wise I am fine. I have less than 10% body fat, and I have higher than normal muscle composition.
@@watcherworld5873 I have found drawing or painting with colours helps. It seems to help fulfil the need for some pleasant sensory experience.
That list pretty much summarizes my whole diet these days. I don't eat cold cuts, but I adore bacon and other fatty meats. Lost 100 lbs. in just under 9.5 months.
All the snacks to avoid also make you crave more which can be difficult. They seem to be designed that way. No manufacturer wants you to be able to just stop at one serving, like chips and crackers for instance. It's true.
The perfect description thank you. You always nail it!
You're either in denial or NOT obese, otherwise, you would have never in all honesty posted that comment.
The best thing that has ever happened to me, is Diet Doctor! I am a DD member.
Also, I really appreciate the information here on the fractions of carbs. For those of us counting net carbs, the percentages below one whole gram really matter, because they add up. I have not found this information anywhere, except for on DD. :)
When I was young I bought a semi truck. When I rolled over in the mountains and went bankrupt, every one said sorry I failed. I had not failed, I just had not succeeded yet...a tough learning curve. When I first quit smoking and I smoked again I felt like a failure... I wasn't I just hadn't succeeded yet. I was never a failure on anything until I quit trying. You may stop trying for a while but don't give up. remember you will have a troop of people telling you "you can't" and when you succeed, many people will say "every thing comes so easy to you. Don't listen to the masses!
Nothin' like a good dose of self-psycho'-therapy, eh ?😐
I can relate, "friends" said, " no you're not" when I made positive plans for myself, did this while working two jobs to accomplish my goals.. kept in shape because I got up @4:30am to hike or regularly did any kind of workout or had a gym membership. Their comments "you get everything you want and everything comes easy to you" really? Everything I've ever done requires HARD work and ambition..it took a while to realize their negativity and basically jealousy, needless to say, those negative people are no longer part of my life. Wish I hadn't wasted my time wondering if they were right. Loss of weight and looking good can lose you some friends, Don't listen to negative Nellie's, stick with your plans!
Very helpful! Love this kind of video, thank you.
I just started yesterday, and looking forward to reap the benefits of this.
Cold cuts might be my favorite, but I found out lately there's sometimes some sugar added to them. At least here in the Netherlands. Very good video, thanks a lot for summarizing and making it accessible!
True here in US too. Also you have to be careful of sugar content in sausages and hotdogs.
Yup. Lots of additives. I plain gave up on lunchmeat.
PS: Dextrose can be a big issue. I don't think they have to include it as carbohydrate or calories.
You have to read every label. Added sugars, wheat and corn are common.
It's true here in the UK, too. How about a deli counter? Would meats be less adulterated from there? 😏
I try to avoid cold cuts because of the salt, sugar, and preservatives. I would rather cook up some seasoned chicken breasts and slice them or chunk them up for meals or snacks. Cheaper too!
I'm surprised that you mention cold cuts as a suitable snack. My low carb book says not to eat any processed meats at all because they are high in sugar.
I think it depends on what you choose. I try to get roast beef, roast turkey or ham. Just be sure to check the ingredients as some styles will have sugar, like honey baked ham or turkey.
Sums it up nicely! Sadly, anything sweet triggers me to want more. No berries for me. 1/3 oz of dark chocolate is just enough to make me mad!
I would like to see a warning of oxalate content mentioned whenever almonds and chocolate ( and spinach) are recommended. I had decades of fibromyalgia and bladder pain as I ate a lot of almond products, dark chocolate, sweet potatoes, and black tea. Now I have none.
Since I'm an Google expert by now, the best snack is lemon water...just drink loads of it and it will fill you up and take cravings away with almost 0 calorie/carbs. 😌💪
Wow....will try tomorrow morning
I don't do hard boiled eggs, but I do like eggs at home to boil.
Depending on the size of the egg, put them in boiling water, then boil them for 6-7 minute and the outer layer will be solid and the inner core will be liquid. Very delicious and sweet. 😊
You can ferment or marinate soft boiled eggs and do the same thing. Keep them in a ziplock bag or jar.
@@joegt123 Didn't know that, I'll have to look into that. :o
@@떡볶이나리 look up ramen eggs (use a salt one if you avoid soy sauce) or fermented eggs. Fermented eggs is just salt, bacterial starter (I use whey from making yogurt), water, and some flavorings. Like garlic, peppercorns, dried herb or bay leaf.
@@joegt123
Thank you! 🍜
Brilliant! Thank you for a very informative and clear video.
I’ve been doing what I call dirty keto (not following stricter rules) for about three weeks. I’m down a size in clothing already. I’m watching keto recipes online and making them, making keto snacks etc, but not counting anything as far as daily carb count goes. Just making healthier food choices and eating low carb options of everything. Beware of “keto” marketing ploys on store bought things. They only count some “net” carbs on the front packaging so you have to look on the back and read the actual “total” carb count because that’s what you’re really getting per serving. It’s basically a scam, most are as full of carbs as anything else! You basically have to read the back of everything at the store and find the lowest total carb option on each product that you purchase. I make my own jerky in a special dehydrator that gets it up to a safe temperature. It’s not hard to do and you get a bunch for the money. Also I sometimes make it out of pork instead, you can barely tell a difference once it’s in dried jerky form and it’s a fraction of the cost of beef right now. (Thanks Covid and the greedy corporations who love to kick us while we are down). I’m not getting much exercise right now due to winter and living in a small town that has no gym. So keto is working on its own power with little help from me. I’m never starving, eating meat and fats keep you full for far longer than carbs that burn off fast leaving you hungry and wanting more in no time. I’ve always been an over eater, but yesterday I made it on just one meal because I honestly wasn’t hungry until supper time. That would have been utterly unheard of for me previously before stating keto. I ate every meal and was always hungry. I’ve come to realize that sugar and carbs are like a self fulfilling prophecy that keeps perpetuating itself forever as long as you consume them. You always want more and more and more forever until one day you wake up fat, unhealthy, tired, and miserable from eating yourself into an early grave. Keto is the first diet that made me feel like I wasn’t being deprived after I got used to saying “no” to myself on sweets and switching to artificial sweetener. I finally found one that I could stand. We often eat a whipped cream (small) berry and cream layered parfait cup with our dinner to sooth those sweet cravings. It is completely sweetened with Splenda from the fruit to the whipped cream and everyone in the family loves eating these. It’s not a large dish at all, so we get away with it and still lose weight. Everyone has been loving these new recipes and everyone gets full on this diet and stays that way for quite awhile. TH-cam is full of good keto channels that do recipes and they ARE working for me. I’ve never been this happy on a diet before or had such easy success that required so little effort to achieve. It’s now a full time lifestyle change for us, we’re doing this forever. Only shop the outside edge of the supermarket and stay out of the middle as much as you can. Buy meat, dairy, veggies etc. Mostly simple whole one ingredient foods -back to basics before everything was a prepackaged nightmare of unhealthy multiple ingredients that make you gain a ton of weight over time.
On a low carb diet, if I'm hungry and busy, I can ignore the hunger, stay busy, and my body starts using fat for fuel. When I ate high carb, this was not possible; when I got hungry, I HAD to eat. Or I just couldn't function. On low carb, I can almost always forgo a snack, so long as I'm busy. If I really have to eat something, a hard-boiled egg, a slice of cheese, and small pickles work. Or pork rinds with sour cream dip.
You forgot Dill pickles. Very low carb. No dip required. Yeah, yeah, a little bit of salt. So what? We're talking carbs.
Those snacks ideas are great. You cam also combine them together. For instance: cheddar and pecan nut, salami and hazelnut, salami and cheese
A very helpful video. Thanks.
I started about a year ago on Keto and I am 150 pounds down. Honestly I’ve never felt better in my entire life
I bake cheese small squares like cheesits size. I put them on my cookie pan and cook them 30 min at 250 f. Let them cool and enjoy as a snack.
Your voice is so relaxing I fell asleep. Lol I had to rewatch. Great advice!
Now I'm depressed. Because I love cashews. They are my favorite nut and I eat a handful every day. Why does it always seem that your favorite foods are bad for you?
Please don’t give up on cashews if you are feeling good and meeting your goals and can control the urge for the second handful, EAT them because they are NOT a lethal processed food. If you want to cut back, try every other day and see if you feel better. Some of the diet gurus go a little overboard, the big question is, are your new health habits sustainable? If cashews make it sustainable then enjoy.
Signed, A ketovore finally enjoying life after 40 years of a calorie restricted, low fat, plant based dieting regime. I am now healthier and slimmer and it only took me 4 months. Sustainable oh yeah😊 I enjoy my bacon and liverwurst with much satisfaction. To each his own, if health is your goal. Bless you.
Cashews aren't bad at all honestly. It's much much easier to over-do bread and especially pasta.
If your labs are great, your weight is good (or you keep losing/gaining as much as you want) and you feel great then just keep eating.
Keep in mind this is low carb, and some people do great at up to 100g daily, whereas others need to restrict to 20g a day or even go full on carnivore to feel good.
You can eat em, but make sure to soak your nuts. This is vital to your health
'Cause we were hooked on carbs? :) I noticed almonds have started tasting sweet.
With a Ninja Creami you can very easily make low carb sorbets and even ice cream that is delicious. You can easily make delicious sorbet out of nothing but fruit, or add a small amount of Greek yogurt or Nutpods creamer for sherbet. With the Creami YOU control what goes into your ice cream. I use Nutpods and sometimes with milk and add less than half the sugar the recipe calls for. Yes, you still have to control your portions but it is a wonderful way to have delicious treats and still maintain your low carb diet;
Yes! in fact, we have a collection of ice cream recipes on our website so you can have a treat and stay on plan.
www.dietdoctor.com/low-carb/recipes/desserts/keto-ice-cream
Began a responsible keto and IF change in lifestyle, about 6 months now, lost 73 pounds, feeling significantly better.
Thanks, I liked the visual comparisons and carb counts showing that there are a range of choices. Also, I appreciate not having full screen pics of the carb laden foods to avoid. My brain seizes those images and they'll pop back up at moments of weakness. Works much better to have thoughts of crisp fresh celery and cucumbers filling my head.
Yuck! Celery and lettuce fantasies don't work for me.
I just tell myself NO when I think of something I can't have. I have been craving Popeyes chicken lately, but I know that's out. Too much breading. So I eat my salad and tell myself I will look better and feel better if I don't have it.
Mind over fatter.
@@knitwit7082 All the best. Stay strong.
Celery is one of my go-to snacks in between meals if I get hungry.
Love 95% Lindt dark chocolate. It's one of my sources of iron too although I have it at the end of a meal. I eat 3 meals a day with no snacks (8am, 1pm and 6pm). If I get hungry (rarely) I'll just tell myself to push on through - usually only an hour or two to go before the next meal.
Skip that 8am meal once in a while. It will make a big difference in your health.
I was eating pork grinds.. but I was getting tired of them.
I gotta find other snacks for balance snacking.
Thanks for the video
These are good tips for snacks, but let's be honest. When you say snack most people are trying to fill a sugar craving that is low carb and delicious at the same time. We eat those foods you named on a regular basis anyway.
Thank you …very informative and I loved the charts…I’m going to give this a go…wish me luck!
I follow the low carb diet to keep blood sugar down.
That freekin Voice, Amazing
pitted olives stuffed with cream cheese are my favourite low carb snack.
This is great for a beginner like myself. Thank you. As I'm getting older, I want to begin healthier eating habits before it's too late. And if I might say, your voice is very nice to listen to. 🙂
I was not surprised when you said dark chocolate I frequently will have 1 square of Lindt which is my favorite brand. The darker the better so I routinely will eat 85% cocoa it's not palatable for everybody but it is for me and it's a perfect snack that takes the edge off my craving for something sweet and because it is not sweet you won't overeat it lol
This was excellent, thank you.
Thank you for this helpful video.
Thank you Dr Eenfeldt for the vital information. You break it down in the simple format. Blessings!
My go to when I want crunch is pork rinds. I'd do jerky, but I'd have to make it myself to keep sugar and cost down.
Sliced strawberries, walnut halves, heavy cream = yum.
Carbs are the body’Fuel,they convert to sugar,there are two types, Low Gi and High Gi,it is the LOW GI you should eat most of,eggs are protein
Some snacks I have are celery with peanut butter, cucumber cut long ways on half, scoop out the seeds and I put some cream cheese where the seeds were, the I sprinkle everything topping on them. For sweet, I buy a sugar free baking chocolate, melt it and dip strawberry in it.
Pork rinds, hard boiled eggs.
What about air popped popcorn
I've noticed that in the last few years, blueberries have gotten a lot larger in size, so it might be better to go by weight rather than a certain number of them. I've seen some that are as large as or even larger than grapes.
gmo blueberries 🤮
Very helpful video, thanks for posting!
Most valuable information. Thank you🌹
Thanks great video
Canned sardines and maquerels in olive oils should be added to the list
Thank you for sharing doc
Is it better the nuts being rosted?
Best to avoid nuts altogether - too easy to overeat and they can be inflammatory. I love them but I do much better without them... unfortunately
As many of us, for sure! I personally find plain macadamia safest of them all, since it''s mostly saturated fat, with the caveat that they are so high on calories that you cannot really consider them a snack :) Walnuts are fine with me, thanks to good Omega-3 to Omega-6 ratio and high polyphenol content, and they are difficult to overeat as well; still, there is an issue with phytic acid, and pre-soaking is a bit too much of a hassle :) And finally one or two Brazil nuts could help you to meet your daily requirement for selenium, just make sure they are fresh, since they go rancid fast!
Nuts are hard for me to only eat a few, therefore I avoid them all together.
Great video thanks
I often snack on dill pickles.
Cold cuts are way too processed.
Listen to Dr Ken Berry about processed food the original studies were seriously flawed and did not control for known carcinogens. We’ve been fed a pack of lies and his book is very enlightening. He has a TH-cam channel I recommend to people. Processed carbohydrates, any carbs are another story. There are essential fatty acids and essential amino acids NOT ONE essential carbohydrate.
@@barblacy619 ok I’ll check him out. I never did because so many call him a quack. I’ll give it a look. Thanks
@@Rightofpop Always listen/watch to something yourself at least a few times. What is not good in my opinion is listening to what others say as gospel and never even letting the others have a voice.
Many people call low carbers quacks and call it a fad diet and a diet which will kill you..
@@떡볶이나리 true! Alright. I’ll do my research
@@Rightofpop he is from TN and his vocabulary may appear rustic, but his data is good and his heart is an old fashioned place of actually wanting to serve people and make them well. He has abandoned the traditional medical model. He also is not at all like Berg and others doing a lot of product and course sales. His wife and he are charming in their repartee unlike Berg’s wife who appears to be a shrew. Nurse Neisha has Hasminotos and is using ketovore to stabilize bit and pregnant with child 2. He actually reads studies and draws conclusions from raw data, so many rely on the abstract which is often worded to support an incorrect hypothesis. The data analyst in me likes him.
I just snacks on gelatine with chia pudding is that very bad Doc.
Great tips
I'd be hung, drawn and quartered if I kept a bowl of eggs in the fridge at work. But I do have black olives in sachets at work for break. And a small ''Babybel'' cheese comes individually wrapped, it's not even nice cheese so you're only going to eat it if you're starving!
in high school wrestling when we wanted to go up or down in weight class it was eat nothing but meat to lose quickly and if you wanted to go up in class you drank a gallon of water before weigh in
Ive always though that coldcuts are too processed and chemical laden to be healthy choices.
The BEST dark chocolate is Alter Eco's 100% Total Blackout. It is the only edible 100% cacao bar out there, and only 3gm net carbs per 4-square serving.
Thank you! Love this!
Many thanks 🙏❤️🌹
Should you peel and deseed your cucumbers and tomatoes before eating them?
how about tafo and tempe
Please tell me where I can find an 8" = 20 cm diameter orange!
Good information but it’s really best not to snack and have only one or two meals a day (eat all you want at that time). Especially if you are in the process of reversing your T2D.
Cybersal 7===your right because every time you snack you trigger insulin resistance
Not sure what source you use for carb counts, and if you're using net carbs or total carbs (without subtracting fiber) but you seem to be a little high on many things you've mentioned.
Our guides, articles and videos refer to net carbs per 100g of the food discussed.
why cold cuts? dont they contain preservatives that are harmful in the long term? and I thought fruits like bananas, guava, watermelon and dragon fruit are ok.
Here is our keto for beginners guide you may find helpful.
www.dietdoctor.com/low-carb/keto
Thanx doc
Hershey's does have a sugar free version of their Special Dark.
Make sure you check those carb counts! Many “sugar free” options still have a rather high carb count unfortunately.
@@montanasky2380 Agreed! Even carb counts don't tell all as not all carbs act alike in our bodies.
👀😊
It contains maltitol it's glycemic index is 35 and is a sugar alcohol. Can cause stomach problems in some people because of the way it's digested. It's still garbage.
Is dark chocolate preferable to cashews?
Thanks
I notice that you didn't include peanuts - Surprising given that they contaoin between 25-30% protein.
Today is week 2 on "Keto" and i am shocked !! I am now 2kg heavier than 2 weeks ago. After all this torture, given up all my favorite foods , can't sleep , always tired and hungry AND I PUT ON WEIGHT ??
Always have some almonds or walnut at hand.
what about popcorn? I've heard unsalted and unbuttered is good but is that true?
Corn in general is not a low carb food.
Can we eat coconut meat??
Useful information doctor
Snacks raise insulin resistance. No snacks ever. Eat the meal only.
My number one snack has been kosher pickles. 🤷♂️ I only need snacks when I smoke some cannabis which isnt very often anymore. Keto has taken all the pain away so cannabis is just a recreational thing now.
Yeah, I didn't use to get the munchies when I medicated with cannabis. Fortunately, I don't "need" it anymore, because it gives me hardcore munchies now. I still use it when the pain flares up a bit, but frankly, jacking my ketones way up with MCT oil tends to work better, and the calorie count is nothing like the count of all the keto foods I eat if I vape.
PS: Preservatives can be an issue with pickles, too, but in general I agree.
30 years on an atkins diet allowing myself 12 carbs per day. Snacks for me, homemade jerky, homemade cheese crisps. I buy a can of planters red skin peanuts, one carb per oz on the label. I pour them into bowl and add half a teaspoon of peanut oil and plenty of salt, mix and put back in the can. Perfect snack for the occasional treat and provides some of the needed sodium on a low carb diet. My favorite treat is to take one oz of cream cheese and slowly eat it by small bites. It satisfies that texture and sweetness craving. I also enjoy a few olives or a small bite of dark chocolate.
No mention of pickles?
I live in South Africa where we eat biltong -- beef jerky -- we would NEVER imagine biltong with sugar. Ugh!