Do I EVER Eat Junk Food? Maintaining Low-Carb Weight Loss
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
- I am often asked if I EVER eat junk food or pasta or bread or let myself have any high-carb treats. The short answer is yes, I do…Now that I am at the stage of maintaining my weight. But it hasn’t always been that way. I have been producing videos since 2012. This is a video topic I have never covered on TH-cam before. So, here we go!
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - แนวปฏิบัติและการใช้ชีวิต
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I'd have people ask me why I'd spend 3.00 on a brownie or cookie or whatever at a deli once in a while but I could bake it cheaper....true, but I don't want a dozen brownies in house or cookies. A slice of cake, many times shared, is easier for me than baking one.
I agree :)
I am doing keto. Have lost 35 pounds since May 18th. I am 67 and was diagnosed as pre-diabetic. I go for blood work next month, and I am sure I will be in remission. You are an inspiration. Was up above 200 pounds and now holding at 165 lbs. I like your common sense approach to maintaining my weight and health. We are not robots and need to enjoy life without sabotaging our diet.
Thank you and congrats! It is a good feeling when you can look forward to seeing our blood work results!
Great job! When you get your results, would you mind sharing your results?
Dr. Becky, you are a rock star. All that you share is so helpful. Coming up on 3 years of maintenance of 20 pounds lost, moreover, emotional eating has/is fading and I now honor my health in many ways. Recently travelled to Europe . Knew I would eat pasta, gelato and paella. I did not overdo, and enjoyed it. Returned home, tightened up my regular, low carb, organic, homemade, delicious regime and am maintaining my weight. Little spikes are now momentary, and I am not punishing but enjoying my life. My physical and emotional health is better. I will eat pain au chocolate when in Paris, just not 17 of them! I am confident, flexible and happy in maintenance; no more yo yo and on with living! Thanks for allllll you do!
Perfect! You've set up a way of eating that is easy-to-follow, enjoyable, and effective. That is what it's all about :).
Unlike my other 2 diets, I’m really worrying about maintenance, don’t want to climb back up a 3rd time. Thanks for this video, there isn’t enough out there on maintenance.
Me to
I try to fast daily even on the weekends at a minimum of 12 hours. During the week I fast 15-18 hours. I may eat what I want at special occasions. A piece of cake or a bread is ok on occasion in moderation when you get to maintenance. You can fast 3-4 days and go low carb 5 days a week.
I photograph many weddings a year. Wedding cake is my absolute favorite. However, I never allow myself to eat it because I am at weddings too many times a year. That’s one of my boundaries.
This could be such a slippery slope .... for me, allowing traditional Thanksgiving fare back in opened the door to a descent in return of 25 of my 44 lb weight loss. I discovered I am a carb addict. Best for me to totally stay away. Especially since my husband isn't on my plan and the products are still in my home. Finally, I'm back on track, but much slower progress this time around.
Thank you so much for this video, I wanted to ask you about this myself. I started a no sugar, no refined carbs way of eating in May and went from 114lbs. to 98 lbs and my body fat went from 25% to 20%. My doctor doesn’t want me to lose any more weight, and I said “well , I’m not going to go back to eating sugar!” ( I was terribly addicted to it, it ruled my life). Now I try to eat a bit more calories so I don’t lose any more weight. I do allow some treats, but oh man, once I have a treat I just want more …it’s real. I feel SO much better eating real, whole food. I’m so glad I found your channel ❤
I should add that I didn’t start this way of eating to lose weight, I just wanted to beat my sugar addiction. The 0, 1,2,3 plan helped me to do this.
Great to hear, Susan!
Junk food was a friend of mine, but thanks to your videos i have
Installed boundaries to what i eat by watching my carbs and portions how much i consume.
Portion size of ‘treats’ comes into play. I no longer eat a two inch wedge of cake or a four inch slice of pie! However on special occasions I will take a 1/2 inch slice of cake or a two inch slice of pie. But at the same time if I do eat a treat, I don’t each an 8 inch slice of focaccia! Balance!!
Nope, not me. I can’t be flexible where sugar is concerned. One small bite and I am like a kid in a sweet shop.I’ll devour the whole cake with just one small taste and then go on to hunt down anything remotely sweet. It’s my poison so I avoid it. A No 🎂or 🍯 or sugar zone here .Sadly.
I love idea of planning ahead to eat a treat. Dr. Becky had suggested this to me when Easter was coming up this year. We are Italian and we have so many traditional 'fun' foods and I was worried about how I would resist them. She told me to plan ahead and picking only 1 or 2 of them ahead of time to plan on eating. I found myself feeling like a kid waiting for Christmas! I was excited about knowing the treat I was going to have in the near future and I stuck to only one or two but the best part is that I truly enjoyed them because of the anticipation and the fact that I kept the promise to myself and didn't go overboard.
Perfect :). Thanks for your comment!
Dr. Becky thank you for this presentation. Love you sharing openly your vulnerability in this video. For me, it's all or nothing: as soon as sugar hits my mouth all I want is more. A slice of homemade chocolate cake with a glass of milk lead to piece #2 and even piece #3 with more milk. Walla, I've now consumed over 1000 empty calories. So after 7 months of next to no sugar, I will have to say, NO to sugar. This strategy is working for me. I feel free of my sugar addiction for the first time in my life turning 63 this month (Oct). You've been an excellent teacher, guider and supporter over these 7 months. Without your teaching guidance, I would not have made it this far losing 40 lbs. My goal is to be at 150. 10 lbs to go. I'm a 5ft 8inch male. Thanks again for your teaching and supporting videos. Very grateful for you and Keith. Blair
Congrats on how far you've come, Blair!
Thank you for this video Dr. Becky. I completely understand why you are reluctant to share that you do treat yourself now and then but so happy to hear you do! I’ve suffered from IBS most of my life but since following your diet and following your intermittent diet book ( FANTASTIC AND LIFE CHANGING!) , I’ve lost my,menopausal belly fat at 67 and my IBS is so much better! I do occasionally eat my old favorite food group ~ chips and salsa ~ but I get back to proper eating for myself right away. I don’t always feel as well after eating it though which makes sense and gives me pause. Thank you!
That is wonderful to hear, Sheryl! Congrats!
You nailed it Becky - make the sugary, high carb foods 'special' and not 'ordinary'.
Just started keto diet last week. Watch your videos all the time. Coincidentally, I spotted you driving on the highway yesterday on my way to visit a friend the lake. ( your vanity plate gave you away!)
Small world.
Thanks for your videos, they are super helpful.
I would imagine that anyone who has succeeded at switching to low carb/whole foods has a slightly different way of doing maintenance. For me, I don't eat desserts. On average I've eaten a dessert once a year since I started this 5 years ago. I eat fast food once or twice a month, and I do this so I can participate with my family. Basically, if it was just me I'd always eat whole foods, but if I'm visiting my mom for the first time in two years and she makes apple pie I'm going to have some. I STRONGLY feel that the key is not if one has junk calories, but that you need to go days at a time with nothing. I'd rather see someone have a dessert once a week, than try to have two bites of a dessert every day.
Another awesome video 👏👏👏. I’m at this stage now and I don’t feel like I’m on a diet. IF and low carb are just my way of life. If I eat too many carbs, my body immediately lets me know. Since I broke my sugar addiction I don’t want to go back. There are so many great options available now for an occasional treat. My favorite is the Clio Greek yogurt bars and dark chocolate ❤
I love So yogurt bars and dark chocolate but not 80% up. I have pie on holidays and a couple of cookies.
Thank you for the reminders about boundaries. I needed to hear it again about special versus ordinary. Now if only I can get my husband to understand this concept.
Watching you for months and months but can't kick the pop or sugar yet. Not giving up
Don't give up.
I went no carbs abt 3 months ago - no bread, no pasta, no rice.Then I went Keto for two weeks and had huge reaction after I ate a bit of fruit. I have chronic illness. I feel it was too much stress on my body. I got sicker, altho my mood was very stabalised, I lost weight quickly, and on keto I always felt full, I felt my body was under stress. Then producing too much cortisol ( I have thyroid issues) so I went back to eating more carbs to get some glucose back in my diet . Altho I was happy doing low carb thing I don't think it was appropriate for me . I find it extremely hard to get diet right when I have chronic illness and loads food sensitivities. . I have to think it kust more of a longer process for me to work out what works for me.
I am doing keto since May 23, from 122kg to 97kg now, doing mostly IF with 1MAD and it changed my life as a male 56 and 1,80m height. My goal is 86kg and for the first time it seems possible!
Tonight I had a pasta with Cozze, mussels and amazing Italian dish (I live in Bavaria and Italy is just three hours drive away) and the dish was gorgeous. I also had a glass of Italian white wine and seriously enjoyed the meal! Instant memories of the vacations in San Felice Circeo! Yumm!
However, tomorrow I am back to 2MAD with a meat based dinner and continue my weight loss journey. I think it is important every so often to allow yourself a special treat. And todays dinner was special.
On keto, I enjoy so much the amazing feeling of energy, and also the hunger sensation when coming towards the third part of my daily 23/1 IF.
Eating pasta and bread and potatoes and rice on a daily basis is not what I want anymore, it makes me feeling slow sluggish tired.
And I love that I fit into my jeans from 2011 for crying out loud! Incanting believe it. And Incan see so many health issues disappearing, pain in my knee and spine, neck, skin conditions and the mental clarity is a great motivation.
And of course, videos like this one, to keep me focus on my track! Thank you doc!
I find it really challenging to stay on my plan because I don't want to be left behind. Changing the eating habits is the hardest thing to do for me especially because I'm alone in this journey. I need to find a way to set boundaries and say no to carbs. Otherwise I've been successful in weight loss through intermittent fasting and mindfully choosing what to eat. I should keep it up. Thanks for this video, Dr Becky. Your daily emails also are very very helpful.
I totally get it and found the Lumen device a huge help in finding a happy medium. It's a bit costly initially however I used it for about 8 months and feel it was a good pay off.
Of course, much easier when on your own. You can choose! I just keep starchy carbs, as opposed to carbs, and sugar and chocolate, and the likes out of the house, and I don't offer them wen entertaining at home. Not there, then you can't eat them! If I go out for a meal, I will eat pasta if I want it and occasionally a one-scoop of an ice-cream, but the latter is so rare. I just love Italian food and pasta, but I just don't have rice, potatoes, bread, pearl barley, crisps or the fake varieties in the house. I need to lose 20lbs at 70, and I will then be happy. Be nice to think I could do it in three months, Christmas and all that has already started in Britain. But I doubt it as it seems to me the less you gave to lose, the longer it takes. A British Christmas simply doesn't phase me when living on my own. I just ignore it!!! 🤣🤣🤣🤣 Thanksgiving not much different. Be thankful for health than get caught up with the American whatever is expected. The turkey is what we have in common!!!
Thank you using real life examples.
Definitely one of the best videos I've seen on weight loss. I love the 'special / ordinary' strategy. It's a game changer.
Great advice, let's live a life we enjoy
Yes, "Boundaries are what creates freedom" in our individual health just as Government Regulations are what creates freedom in the health of societies.
Thank you for all you do God bless you. I love your Bible verse.❤️🙏
The only cake I will taste now is wedding cake. I go to a wedding so infrequently that mean every few years I have a couple bites of cake. Plus a wedding cake is often an expensive item someone spent time planning so I will have a little taste.
thank you lovely lady!
Sadly I’ve been off the wagon for five days and really went to town with bad junk food. Will start today to get back on board.
Even though Ive been on keto for over 3 months there have been 2 fallouts or as you put specials. Ive loved my DQ Blizzards. after the first month I had that blizzard , then right back to my keto even knowing it would take a couple days to get back on track. Then just recently had a hershey chocolet bar. Those are my only 2 missteps or special treats.
❣ Enjoyed seeing Dr. Keith on the previous video! ❣
I am still about 10 lbs away from my ideal weight but as the Fall flys by and the Holidays stop by to visit I may just have to succumb to "maintenance" mode for a while and enjoy the planned treats and the season. I am trying to make it a mantra to think of making carb treats "special not ordinary". It should help me through the next few weeks to the end of the year! Thanks for the honest and helpful video!
I started your 0, 1, 2, 3 plan and did well for 3 days and then today I got stressed and literally FORGOT I was trying to follow this and ate a ton of carbs!!! 😢 Back to square one...
Thank you,
thanks for sharing your experience
Awesome video...
Thanks for this timely video. All good and helpful. Please share anything else you can on maintenance.
I'm 70 now. I'm pretty active, but gained some weight after retirement, and during the lockdown. I'm down about 45 pounds, and I'm in the process of learning how much and what I can eat and maintain my current weight. I'm guessing that I'm at about 100 grams of carbs on an average day. The only thing I really miss is my own home baked bread. The solution is to only bake when I have others to help me eat it. Beer is another weakness, but there's a few low carb brews out there. I'll never go back to sugar and will restrict all things made with flour. Intermittent fasting is what worked for me, and I plan to stay with it. A little exercise helps also.
Good show 👍
Thank you for the maintenance ideas! I have been very concerned about this for a while. I certainly don't want to gain any weight back and it has been hard to find answers to how to maintain. Thank you!
Dr. Becky, you've made so many helpful videos, but this one is truly excellent. The distinction between special and ordinary is gold.
Thank you :)
5+ years later and still maintaining... thanks to your 0, 1, 2, 3 plan and advice like what you share in this video. After an initial 42 lb loss, I worked hard to proactively gain muscle and strength with dumb bell weight lifting workouts and being strict about getting protein in my diet. I'm now about 6 lbs heavier than my lowest weight, but all for the good -- I have more energy and overall fitness and clothes fit well. I enjoy being active every day (weights and walking during the week, yoga and hiking on the weekends). I monitor my weight and carb creep by checking in with myself every week or two... it's easier to get a small change under control compared to a big one. I like the lifestyle...I'm now able to eat specials without going overboard, and just keep my daily meals pretty routine (some would say boring and that's fine with me). Thank you, thank you, thank you! p.s. I'm 61 years old and hiked a 3,800 ft mountain last weekend without a problem... when I was younger I'd be huffing and puffing the entire way!
Wow! That is all wonderful! Congrats on the hike, the weight control, the fitness, and the added enjoyment of life!
Great video, special treats for me is breakfast with bread during one night hotel visits, but only ones a month 👌
The convenience of frozen pizza though. I eat 1 or 2 a week.
Love your videos but I'm a type 2 diabetic it's important that I truly stay away from high carb foods of any kind ❤🎉
I'm 8 mo. new to this in my 70's. Lost 30-40 lbs on low carb- simple bmi down to 25 with no real exercise. But I still have a pot belly and noticed how thin my arms and legs have gotten. And seems to me a lot of the other YT meativores look similar. So my question is about muscle-loss as well as fat. Is this healthy? Also, what suppliments are recomended for every day: MCT oil?, electrolytes?, olive oil?, other?
Dr Becky after i suffered a concussion 3 mos ago i gained 10 lbs overnight the day after my concussion. Seemed crazy. Ever heard of this. Now 3 mos later im losing again. I didnt change my eating habits and i look the same. ??? Love your vids❤
A sudden change like that would make me want to rule out things like, am I using the same scale? It is not uncommon to have different scales provide different results.
@@beckygillaspy thanks but same scale
Love you ❤
How much and what kind of exercise do you complete each week?
I wanted to ask a question that so far seems doesn't have a good answer. I'd like to try Keto but have one major thing holding me back. I'm someone who wants to excel in anerobic training (strength training, high intensity cardio) but it appears that for all of ketoes many benefits, it isn't good for this kind of training (many keto advocates complain about cramping and also not being able to reach that next gear in intensity). I believe that our ancestors were very energy flexible between carbs, and ketones and got the best of both worlds which is why they were able to survive such harsh conditions. Do you have any input on how one can achieve this? I've thought about some kind of carb cycling along with keto but not sure.
Dr Becky, you are awesome, and if I may be so bold, very beautiful!
Thank you, Mark :)
@@beckygillaspy I would also credit you with a major contribution towards saving my life. I’ve been watching you for about four years now since I had a major diabetic breakdown. I’m now 65 pounds lighter and my blood sugar usually tests around 100. Thank you!
Thank you ..wow this came to me in a perfect time as today is the day I planned to reboot my eating as I am out of control and plan one approaching one day at a time to get through without just eating to eat..now off to your website!
Great to hear, Netty! I wish you the best!
I started watching you several years ago when I turned to Keto however after having a heart attack 2 years ago I am now vegan , do you have any videos on this or articles on your site??
That weight go's right to your asset!
Dr Becky, how is your husband? We're worried about him, we haven't seen him in so long! Hope all is well!
He's doing great! He has had a few cameos in my videos and is featured at the end of my video, "You Gave Up Sugar...Now What Do You Eat." You can search for the video if you'd like to see him.
Dr. Becky, thank you so much for this material. You have helped me in my health journey. My question is, I have been doing healthy eating only (no processed foods, no sugar) for 3 weeks and haven’t seen any change in my lower belly. It’s the visceral fat that will not budge! I also do wall Pilates and walk every day. Help! I don’t know what else to do …and I got discouraged last night and ate candy and drank hot Chocolate (and immediately regretted it).
Keep with what you're doing. Three weeks is a good start, give your body more time and the change that is happening inside will show on the outside.
Why eat any Cancer fuel at all. Had a relative pass from cancer caused by years of a high sugar fruit diet. 50 years of metabolic damage will do that.
Because it’s human. And fruit is delicious. And as a human I won’t go through life depriving myself of fruit and coffee cake and the occasional treat. Many foods are embedded in history and culture and are part of our shared humanity -- I’m not going to anathematize them and pretend they’re toxic. Because in moderation? They are Just. Fine.
Great Video very helpful