Thank you! Thank you! He is so smart and explains everything and and easy manner to understand, but I'm on my lunch break right now and I need to go and get food to eat. Thank you for sharing that information.
I don’t know if Dr. Ekberg or anyone from his team will ever see this comment, but the videos on this channel were my primary source of knowledge when I started my weight loss journey a little over a year ago. I lost a little over 140 pounds last year listening to these videos and studying the info. Thank you all who have had a part in helping me get my life back.
@@JohnnyCarutasu Agreed, but anything is better than obesity of that degree. The foods groups as discussed, when combined, are more or less adequate nutrition. And Jim has his life back 🙂
I would like to see your analysis of ‘fermented’ dairy, like yogurt and kefir - in which the milk lactose has been metabolized into protein by bacteria and yeast.
Dear Stan! In the summer, my high blood pressure, skin cracking, strong heart palpitations, and even minor symptoms skyrocketed. I found this channel and have been following your recommendations for 2 months. I've lost a mere 20 kilos, I've become more energetic, I just feel good. I'm thankful!
@@drekberg- dr dziękuję za wspaniały wykład ! Wiedza to pierwszy krok do Zdrowia ! . Przy okazji poproszę o wykład o Hashimoto , niedoczynności tarczycy , która stała się plagą chorób na obecne czasy . Wiem, że są różne szkoły - nauczania w rozwiązywaniu problemów tarczycy. Jednak liczę na obszerny zakres wiedzy Pana doktora, który sprosta wymaganiom Polaków. Z góry dziękuję za ciężką pracę....pozdrawiam serdecznie. ...
Been following Dr. Elbert’s advice for 14 months now. At 64 years old, I’m Down 80 lbs., all my medical test numbers are good, no medications. Thank you!
I’ve been watching and following Dr Ekberg’s videos. I needed to do something to address my obesity, high blood pressure and signs of pre-diabetes. Three and a half months in I’ve lost 27 kilos (60 pounds) have halved my blood pressure medication (and expect to soon be off of it all together soon) and have walked back all signs of being pre-diabetic including significant edema in my legs. I feel better than I have in probably a decade and a half. So, Doctor Ekberg, I wanted a to say a heartfelt and sincere thank you for your brilliant knowledge, sound guidance and sage advice. You are saving people’s lives - quite literally. I am so very grateful to you. 🙏🏽
Hey bro I’m a heavy guy myself. Question- do you do intense training on top of kero or? 27kg is solid for 3 months. I’m 160kg and had enough of being obese
@@naytefors1047 hey there. I do some weights and hit the bag but my staple exercise is long walks. Walking is sustainable and the best exercise for fat loss as opposed to intense cardio which isn’t as good for that, although it has other benefits. I’m 34 kg down now and still going. Good luck my friend. Stick to keto and you’ll make some real and lasting changes in your life 🙏🏼
Years ago I lost 50 lbs on Atkins/keto. It was great for a few years but I didn't maintain it.. Today, I cleaned out the fridge and pantry and it's on. I'm aiming for 25 lbs asap. Thanks Dr. Ekberg for the inspiration.
Two clean keto meals a day with intermittent fasting in-between and you lose fast and easy. But you have to keep it up to sustain it. Don't give up, you get used to it, you're not hungry and the cravings stop pretty early on. Just do it! Now ...
🎯 Key Takeaways for quick navigation: 00:27 🥩 *Different foods impact blood sugar levels differently; understanding their effect on blood sugar and insulin is crucial for managing metabolism and energy supply.* 01:45 🍞 *Carbohydrates, proteins, and fats affect blood sugar and insulin differently. Carbs quickly raise blood sugar, protein produces glucose slowly, and fat, through glycerol, produces glucose but with a delay and in smaller amounts.* 04:56 🍲 *No food is truly zero carbs due to the body's ability to convert all foods with caloric value into glucose; focus on low and slow-carb foods rather than zero-carb foods.* 05:51 🍽️ *Net carbs represent the available carbs for energy after subtracting fiber from total carbs; understanding net carbs is crucial for low-carb diets like keto, helping gauge the actual impact on blood sugar.* 07:27 🌿 *Fiber plays a role in gut health by feeding gut bacteria, essential for overall health; while not impacting blood sugar or insulin, it helps slow down the absorption of carbohydrates.* 09:45 🥑 *Non-sweet fruits like avocados and olives have low net carbs, making them excellent choices for a low-carb diet due to their healthy fats and high fiber content.* 11:23 🥬 *Leafy greens and non-starchy vegetables have minimal net carbs, high fiber, and water content, making it difficult to significantly impact blood sugar levels.* 13:20 🍓 *Berries, like raspberries, blackberries, strawberries, and blueberries, are low in sugar and high in fiber, making them unique among fruits and less impactful on blood sugar.* 14:53 🥜 *Nuts, particularly macadamias, pecans, and walnuts, are low in net carbs, containing healthy fats, protein, and fiber, impacting blood sugar slowly.* 16:44 🌰 *Seeds such as flax, chia, hemp, and pumpkin seeds have minimal net carbs and offer significant protein, fat, and fiber, contributing to a slow impact on blood sugar.* 18:06 🥚 *Eggs, when consumed whole, provide a balanced source of protein and fat, utilizing amino acids efficiently; separating egg whites or yolks affects their nutritional balance.* 23:08 🥛 *Dairy products show varying carb content; higher-fat dairy like cream and cheese have significantly lower percentages of calories from carbohydrates compared to skim milk, making them better choices for low-carb diets.*
This doctor is the best I started following for the last 2 months I have lost so much weight I feel so good I I sleep well I'm just feeling nice I cut off all sugar all soft drinks no alcohol no wheat no wholemeal just eat vegetables beef fish and I am nice I'm 57 my friends tell me I look 47
Doc you are the best at fixing the real issue of what is happening to our public's health in this country. You would make a great U.S. Surgeon General if the USDA and the FDA would let you get your message out, but they wouldn't. Keep it up, you are saving lives.
And what cheese you eat matters a lot! Sheep and goat cheeses are best. Cheeses from A2 cows are good. But cheese made in America is A1 milk sourced, and not really good for you. Dr Steven Gundry has some excellent videos ranking milks, fruits, meats, cheeses, etc that are truly eye opening 👀
The main energy that the brain needs to work is the glucose that comes from eating carbohydrate foods, If this is so, then because the carbohydrates must be restricted, I think that these people exaggerate, obviously sugar and bakeries do not help you at all, but restrict carobohydrates, when cells and neurons need glucose, we are already exaggerating
@@azulfenix7he is not exagerating, if you have diabetis (I guess not) this is the best way to reverse it, I followed everything berg, ken berry and ekberg said and I reversed my diabetes completely
@@azulfenix7glucose is the primary energy source for your brain, meaning if it’s available that’s what your brain uses. But in the absence of glucose your brain can function perfectly fine on ketones.
It all comes down to not eating processed foods. Cooking from scratch and eating in moderation. I never liked it that my parents did not buy me cola or sweets. Now I am grateful for that 70s diet. Most vegetables from our own allotment. Have been teaching my kids the same. And with the knowledge of now, am glad I did.
While watching this video, I was thinking of commenting on how good your presentations are. They help so much in understanding what you’re teaching. And now, I find out I can actually see them in a PDF version and print them out. Love it, love it! love it! ❤
@@bestm333this isn't bombardment or overwhelm. This is what teaching looks like. And if you spend the time with it, then it is what learning looks like. If this is, "bombarding," to you my guess is that you have avoided real (actual) learning for so long that you don't know how. Now you are dependent on simple lists for you to blindly follow. Is that really who you want to be?
Thank you from the bottom of my heart for being so thorough in teaching us. I am healthier and more energetic in just a few weeks of following as I watch your previous videos. That means I will be here many years longer for my family. You changed the trajectory of my health! You're making a huge difference!
Dear Dr. Ekberg, thank you for your amazing, intelligently put together lectures. I've been following and taking your advice for two years now. I've lost the extra weight that I was carrying for 30 years and I don't have to diet. And the great thing about it is that I never feel hungry. My blood pressure and cholesterol is normal now, my skin glows and u look 20 years younger. I appreciate you. Your advice works and the results are sustainable. Now I eat lots of the good fat, I'm not counting calories. I eat avocato, Pasture raised eggs and salmon, chicken, lots of nuts and I've learned to make my own bread with flax sewd and al.ond flower. I got read of the rice and pasta and do intermitent fasting three times per week. I try to stay without food for a period of 14 to 18 hrs. That's all I needed to regain optimal health and feeling good about my body. Thank you. You cannot imagine the difference you are making in so many people's lives. You are wonderful. I appreciate and respect every bite of food I put in my mouth now. Thank you, thank you.
Dr. SE is a natural born teacher. > 3 million subscribers are proof he is getting the healthy life style message out. Thank You for all you do! I now read all labels and limit my sugar intake. BTW, peanuts are not good for you. All others are fine. This lecture was a wonderful summary of what we should be eating. I especially like when Dr. SE explains the "why" of things. I also love the new feature of downloading the slides.
Blanch almonds (put in boiling water for a minute, then drain and rinse in cold water and then slip off the skin) to reduce the tannins or you can buy them blanched. Roasted almonds are lower in oxalates.
Thank You @adamzarb-cousin6629 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
Hi Dr. Ekberg: Thanks so much for your PDF. I always take notes from your wonderful videos, but printing your original lecture is a must. I am very appreciative of your work.
I’m 54, 260. Regained weight after back injury in the gym. Lost my way nutritionally. Confused malaise. This is the finest, most helpful video I’ve ever seen on YT. New to Dr. Ekberg. Thank you, sir. Happily liked and subscribed. The journey begins…again.
Dr Ekberg, thank you for yet another great video. You explain things thoroughly yet in a way that is easily understood. As a long-time follower of your channel, I thank you for your continued effort in regards to sharing your knowledge with us.
This video is very useful for reference, and something I can easily share with people (and I learned a few things myself!) . I like how you pointed out that just because something is healthy on paper, you still need to be aware of issues some people can have with them. It took me years to figure out that I can't tolerate almonds. So many products these days contain almond flour. After cutting almonds and almond flour out I immediately stopped having issues with bloating. Also, my mom didn't know the dangers of too many oxalates. She used to buy the stevia in the powder form (thinking it was healthy) and eventually developed kidney stones. I did some research and figured out she basically did it to herself by creating what I called "oxalate bombs" . Thank-you for releasing high quality content in an understandable format! You have a gift for teaching.
I Love Watching His Videos About Low Carb Diet and Intermittent Fasting... I Started My LCDIF last month Feb.14, 2024... 42 Days Journey LCDIF.... SW 74kg. CW 61kg. GW 49kg. Hopefully 🙏 I Can Achieve My GW My IBW.... Thanks for This Videos.... I Learned More About LCDIF I Followed 18:6 TMAD... Self Discipline and Self Determination and Efforts and Healthy Lifestyle...& I do Exercise 3x a in One Week Thanks Dr. Steng Ekberg 💕💕
Thats fantastic 👍🏼👍🏼 I’m trying to do the same & I love these videos as I came across it a couple of weeks ago.. would you kindly give me details of what you actually do in terms of meals & times & type of exercise?? It would be really helpful for me as I have such a busy lifestyle that I’m struggling to manage things a bit but I’ve started on my low carb diet already since the beginning of this month..
Great videos I have almost watched all your videos and lost a lot of weight, and cured my asthma and cold that never goes away, my wife has polyp in her uterus and removed through surgery, they say that this will come back shortly and we never had a baby for 5 years trying, can the polyp can be cured by a diet? This be hard for my wife because she is a carb addict, thank you and will keep supporting you
You are on to the truth! I have almost died on years and years and years on eating Vegan or vegetarian diets! The body builds greatly on meats of all kinds and animal fat! And I am now healthier after 50 years of vegetables and fruits, cooked as well as raw diets! Carnivore and getting stronger!
I incorporate most of these foods in my diet and it’s amazing how more “in tune” I am with what I eat. For instance, bulletproof coffee only in the morning makes me very hungry around lunch time (the meal I generally skip now). But when I make a coffee smoothie with whey protein and avocado, my satiety extends well into the day. 2MAD on roughly 12:12 IF
I think finding this channel is an answer to many prayers. I am just starting this journey. I need to lose at least 40lbs. I’m going to watch many of her videos to help me to get healthy. Thank you for all this great information!!
Great video summarising your teaching to date, thanks. As a point of interest, MCT oil with ACV, lemon juice and salt make a very tasty salad dressing for a low carb side.
I'm glad you mentioned the oxalate issue with some leafy greens. I'm currently experiencing oxalate dumping symptoms from my years of spinach and almond milk smoothies, I recently adopted the carnivore way of eating and now my body is most likely removing all the stored oxalates from my skin, via lot's of itchy bumps.
Sten! I have never... and I mean NEVER EVER binge watched youtube on ANY subject.... UNTIL THIS very morning when I discovered YOU! You are SO BRILLIANT & WISE... and YET, a 3rd grader could understand you!! You CLEARLY UNDERSTAND what you're sharing- a rarity with 'health experts' - THANK YOU THANK YOU. PS: would LOVE your take on BRAZIL nuts AND the Carnivore Diet!
At least for me personally total carbs will always be a better bet than net carbs for keto. Eating real, whole foods helps this tremendously because many packaged foods can play tricks when it comes to counting carbs. Personally I'd suggest avoiding any packaged foods that prominently have "net carbs" or "keto" labeled somewhere on them. I'm not sure about now but at least up until fairly recently, "Dextrose" wasn't counted as sugar or carbs for Nutrition Label purposes, yet it still has a very pronounced insulin spiking effect. Also, most sugar alcohols have a tendency to cause some gut issues when used more than very sparingly. Make sure you get in your fatty meat , eggs, fish and seafood in for protein. If you're adding in separate fats: butter, ghee, beef tallow, lard are you best bets for fats (pasture raised are the absolute best). Good plant sources are mainly a good quality extra virgin olive/oil, avocado oil, and even on occasion coconut oil. Some leafy veg, olives, avocado, and small amount of berries if you're interested in having some plants involved. Dairy is hit or miss for a lot of people. Good quality cheeses are best; I'd keep any heavy cream or half and half usage fairly low as the calories add up (as well as a decent amount of carbs believe it or not). So if you're going to have that large heavy cream latte, keep it to a treat once a week 😅
I've watched hundreds of diet / health related videos. Dr. Ekberg has the most comprehensive and easy to understand explanations as to the reactions of food in our bodies. I have yet to watch one of his videos and not have a better understanding of why we should eat a certain way. Thank you very much.
Wow Dr Ekberg, not only a great lesson, but you also shared the slides. I was going to watch it again, and make notes, but I’ll do it on the slides after I print them. Thank you again, generous of you 🥰
I am just now learning about insulin resistance and when I take inventory of my cooking practices over the last (almost) 30 yrs, it makes sense why I’ve gained so much stubborn weight that refuses to come off. Time to take my life back.
Hi Dr. Sten! I am a big fan of yours and I appreciate you for the valuable things you teach us about nutrition. I have tried multiple diets to adjust my body/health needs and Keto and carnivore diets are the best ones for me so far. I am celiac and it makes it easy for me to adapt to those diets. I am currently recovering from a hysterotomy surgery and I stopped dieting for now. I am in menopause at 47 and in the last 6 months, I gained 20 pounds. I am trying to adjust my body and soon I will be able to go back to the gym to do a weight lift and I am sure I will get back to my regular weight. Learning about nutrition through your videos helps me to make better choices when buying food. I would like it if you could make a video about the most common oxalate foods, what kind of problems it causes to people with sensitivity and what we should avoid. I am sure many of your audience will appreciate to know and learn more about it. Thank you so much for the good work!
I started my keto journey Oct of 2018, and lost 65lbs. I’m 5’8” so it was a dramatic change! Through covid and other life changes I loosened up on my low carb regime and found the low carb bread and tortillas. I’d eat one or the other everyday and put weight on at an alarming rate looking back 😅 they claim the net carbs minus the fiber equals low carbs, but I don’t know… maybe it was the other ingredients but it didnt take long to pack on the poundage. I’m back on a strict low carb and zero processed food diet, around 20g carbs per day, and have dropped 11lbs in the past three weeks. Love and miss the feeling of being in Ketosis. Sharing my experience maybe to help others.
@@GigiWright well, the companies making the bread. If you read the nutritional facts, the fiber cancels the carbs (and it does have less carbs than regular bread) so it appears to be keto friendly. But I have my doubts given my experiences. I just steer clear now, maintaining a 1700 calorie max along with 20g of carbs or less per day.
How much I needed this video for years and I suffer from excessive obesity. After this video, I lost ten kilos of my weight, got married and got a good job. Thank you, thank you for your channel
I find that fibre slows my digestion way to much and I'm constantly bloated and constipated, then when I go more carnivore for a month I lost about 8 pounds and I gained a six pack and my bloating went away.. this was being keto for 5 months bloating was constant until removed fibre when i added it back in i started to get bloating again and pain in my intestine's, yes I understand everyone's situation is different but this worked for me so maybe give it a try if your getting this : )
Enzyme pills are sometimes needed along with probiotics, probiotics, and fermented foods. A lot of vegetables also contain lectins and can cause digestive issues.
Thanks to Dr. Eckberg I was able to learn intermittent fasting tips and some core exercises that resulted in my losing over 30 pounds, and virtually eliminate belly fat. I periodically return to his videos to make sure I'm still on track. He is truly a gift to the health and fitness community.
Thanks again Doc- great video once again - Ayurveda says eat the vegetables first - protein second and starches last which slows down the insulin response So you want to eat a potato eating it last makes a big difference than eating it first
Thank you sir! As an older person who also started fasting . This helps so much! Love explaining and charting and detail. I also follow Dr Fung and Dr. Pradip Jamnadas. Excellent videos. Helping us all with all your insights. You all are heroes and human treasures!
My favourite thing to eat is avocado with smoked salmon and a salad mix of leafy greens with a bit of balsamic and olive oil. The balsamic brings out the flavour of the salmon very well. I’m just not sure if he would agree on Balsamic. Maybe too much sugar? Just a tablespoon full. Is it too much? I love macadamias most too…Your lecture has me locked to my phone screen again darling Dr Sten❤
I've just been getting into eating healthier not long ago, and I've been trying to find that "right" diet for me, I think I'll try the avocado and salmon, sounds good
@@Thekulprit92 It’s delicious. You can eat anything with it . Little baby peppers , cherry tomatoes 🍅, even raw onion and raw garlic works well. Cucumber, you get little purple spring onions that are also nice. And you can combine it with spring shoots of various plants. There are so many things you can eat that are healthy and delicious. Olives. Nuts 🥜 and seeds. Fresh herbs 🌿 like mint, parsley and rosemary are also nice to use in salad. Petite herb salad mix too. You will still become an expert. Just let him guide you. The day I met him changed my life forever.
It depends on what you like, but in addition to adding anything in terms of all kinds of herbs and spices, heavy cream actually works well in addition to whatever very keto kinds of cheeses you prefer, plus a jar of artechoke hearts and some tumeric. Salmon is incredibly universal. @@lee-anne2353
Thank you @anitaspencer6650. I appreciate your feedback. If you liked this video, also make sure you check out my video library. There are over 500 videos organized by topic and play list. 😄 th-cam.com/channels/Ie2pR6PE0dae9BunJ38F7w.html
This man has encapsulated ALL the information I have learned over a year, about keto/low carb friendly foods! Wish I'd heard about him before, it would've saved me a lot of time and research 😅
Thank You @pz22600 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
There are no foods with zero carbs other than water, tea, coffee. 10. Meat, example: beef, fish, chicken, animal flesh slowly converts to glucose. 9. Non-sweet fruit, ex: avocado, olives, tomatoes 8. Leafy greens, ex: lettuce Arugula, spinach, cabbage, kale 7. Non-starchy veggies, ex: broccoli, cauliflower, asparagus, bell peppers, 6. Berries (limited amounts), ex: raspberries, blueberries blackberries, strawberries 5. Nuts, ex: macadamia, pecans, walnuts, almonds (careful the lectins), peanuts (lectins and legumes) 4. Seeds, ex: flax, chia, hemp, pumpkin 3. Fats and oils, ex: EVOO, butter, coconut oil, MCT, lard, tallow (careful, amount is important, too much is not good) 2. Eggs, the perfect balance, better not to separate into yolks and whites, these complement each other for good nutrition. 1. Dairy Excellent graphics, thanks for sharing 1.
I've been eating low carb for 20 years now and this is great information, a list that I've memorized over the years. It's easy to learn what these foods are and make good choices. For anyone starting out on low carb, be careful eating at restaurants, lots of hidden sugars. Make your own salad dressings and bring them with you in a little sealed jar. Read food labels all the time. Get a little carb counting guide and use it a lot at first so you can know what else you can eat besides what's on Dr. Ekberg's list. For cooking, lately I've been making my own unsalted clarified butter, which is incredibly easy to do..Search on TH-cam for how to do it. It has a high smoke point and is delicious too.
I’ve become a sponge and absorb everything the good doctor explains in detail. I am so grateful I get to learn the truth since the majority of info on the web is either conflicting or not factual. For those who are just looking for a ‘list’ of foods and want to skip the explanation, you are really missing out on your journey to a healthy lifestyle, not to mention a wealth of knowledge you can take away for FREE.
I really enjoyed this video. I needed this type of information. You explained so well and the grahics helped greatly. I am a visual learner. I know that my low carb journey will change for the better since watching this. Thank you so much. You're a great teacher!
Thank you so much for your wonderful recipe and for helping us take care of our health. Wishing everyone who is watching this video always healthy, peaceful, and happy❤
Thank you so much for all of your wonderful information! Thank you for taking the time to simply explain this to those of us who are trying to switch to a low-carb/ketogenic diet.
Another OUTSTANDING VIDEO. Easy to follow and very complete with USEFUL information. Some of the characteristics of these exact foods I didn't know UNTIL NOW. Thanks AGAIN Sten, from the Jungles of Panama!
Thank you Dr Ekberg, your informational videos have literally changed my life.... only eat foods on this list now... started carnivore now ketovore. Added 24/48/72 hr fasting and lost 120 lbs between Mar 23 to Sep 23, yep, six months! THANK YOU!
I went from a 7.1 A1C to 5.9 in 2 months on a very low carb diet. It’s been 4 months now and my glucose is perfectly normal. My LDL went up over 200. Is this a problem?
Thank you! This was my first time visiting your channel, and I'm very impressed. This was so informative in an easy way to understand. I'm happy to be a new subscriber!
Dr Ekberg, I am already deeply in your debt for all the great videos and well-presented information on topics like intermittent fasting, the role of carbohydrates, and insulin resistance. I have followed what I've learned from you and have already lost over 55lbs (getting trim) this year and I feel my overall health improving. If I could request a video it would be: What to do over the long term. Should pasta, rice, bread, etc. be banished forever, or can one eventually cycle them back in (perhaps in small amounts)? I'd love to hear your take on how to use you approach for the long term. Grateful to you sir!~Bill
@@lmyers9999During my journey to lower my cholesterol and pre diabetes, I went plant based and occasionally I ate a few slices of whole grain bread, couple slices of raisins bread and one day I ate one slice of white bread. This wasn’t back to back. In the space of 2 1/2months lowered both without medication. I threw out all sugar and butter and other carbs, cakes etc. My doctor was elated, LDL was 136 now 93, pre diabetes was 6.3 it’s now 5.4 . She said seem as if she’s gonna make me a spokesperson to talk to people on how to lower their cholesterol and diabetes without medication.I am still on my diet and will eat this way for the rest of my life. I did a couple exercises also but changing my diet did it. I am now studying the science of food. From October to January 4. I drastically changed my diet.
Thanks for the video Dr. After eating ketogenic for a couple years I became completely fat adapted through fasting and mild exercise. What really made the difference is what you talk about at 18:40. Cutting fat back after becoming fat adapted made all the difference with obtaining my optimal body fat percentage of 12-15%. Without making that change I feel like I’d still be struggling with excessive body fat. If you’re in the need for future lesson material, please expand on this point.
🔴 Get the slides: www.DrStenEkberg.com/10NoSugar 🔥Watch this video next 🔷 Top 10 Foods High In Protein That You Should Eat: th-cam.com/video/YHNHpPGlvSY/w-d-xo.html 🔷 I Ate Bacon, Eggs & Butter: Here's What Happened To My Blood: th-cam.com/video/8ctDyQDIWAc/w-d-xo.html
Thank you for this informative video and PDF Dr. Ekberg! Last week I ate out, celebrating with family and two of us shared a huge piece of cheesecake with graham cracker crust. Whenever I occasionally eat out and have a non-keto dessert, I am always looking forward to returning to my Healthy Keto & Intermittent Fasting lifestyle when I get home (I've been on HK&IF for 15 months). Anyway, I wear a smartwatch and the following morning after eating all that sugar, I woke up with my body battery of 9 (highest is 100). This low body battery number happened another time when celebrating out and having too much sugar. I noticed at the start of your video, Dr. Ekberg, you talked about fluctuating blood sugar associated with health problems, mood swings and ENERGY SWINGS..." I think my smartwatch is giving me data now to show me how sugar zaps my energy. I feel so, so much better - more alive when I keep carbs low and I'm back on my HK&IF!
Always something to be learned from your videos and I am never left wondering if further research is in order to ensure accuracy of information. Really appreciate the indepth analysis provided here, as usual. You definitely leave us no excuses for accepting anything less than optimal health. Thank you!! 💪😊 Karen
10. Meat
9. Non-sweet fruit - avocado, olives, tomato
8. Leafy greens - lettuce, arugula, spinach, swiss chard, cabbage, kale
7. Non-starchy vegetables - broccoli, cauliflower, asparagus, bell pepper, eggplant, green beans
6. Berries - raspberries, blackberries, strawberries, blueberries
5. Nuts - macadamia, pecans, walnuts, almonds, peanuts
4. Seeds - flax, chia, hemp, pumpkin
3. Fats & Oils - extra virgin olive oil, butter, coconut oil, mct oil, lard, tallow
2. Eggs
1. Dairy
:)
Not all heroes wear capes, thanks!
Thank you! Thank you! He is so smart and explains everything and and easy manner to understand, but I'm on my lunch break right now and I need to go and get food to eat. Thank you for sharing that information.
Thanks for condensing the video into main points. I like his talks but time is a factor.
Muchas gracias por el resumen
Thank you.... 🎉
10.Meat 00:13
9. Non-Sweet Fruit 09:26
8. Leafy Greens 10:32
7. Non-Starchy Vegetables 11:57
6. Berries 13:10
5. Nuts 14:45
4. Seeds 16:33
3. Fats & Oils 17:36
2. Eggs 19:58
1. Dairy 22:40
Watch full video to understand better.
🙏
Thanks, man 👍
I always look for the list in the comments and I thank you!!!
Same me, thank you 😊
Obrigado
I don’t know if Dr. Ekberg or anyone from his team will ever see this comment, but the videos on this channel were my primary source of knowledge when I started my weight loss journey a little over a year ago. I lost a little over 140 pounds last year listening to these videos and studying the info. Thank you all who have had a part in helping me get my life back.
As much as I like this channel we should always form a habit of double checking everything we hear, including this. Good health to you.
Awesome achievement! Congratulations! 😎👍
Incredible! I hope he reads your comment. It is very encouraging!
Great job bro!
@@JohnnyCarutasu Agreed, but anything is better than obesity of that degree. The foods groups as discussed, when combined, are more or less adequate nutrition. And Jim has his life back 🙂
I would like to see your analysis of ‘fermented’ dairy, like yogurt and kefir - in which the milk lactose has been metabolized into protein by bacteria and yeast.
I am a medical doctor and I can absolutely tell, that I learn from Dr Ekberg much more than as a student in medical school...
If you still prescribe big pharma you're part of the problem!!
Can I ask what country you are in?
I believe, schools don't educate, but indoctrinate. They never did, though.
@@NoraelDN it happens in the US for sure
🎉🎉🎉
This guy is a natural lecturer. I love his approach and patient style of delivery.
I could listen to him describe how paint dries 😅
Dairy? Confused about what is best to have and what to avoid
I like his "What If..." approach.
@darlenegera8866 .... The lower the caloric percentage of carb, the better. For example, cream is better than skimmed milk.
He’s the best out there. Could listen to him 24/7.
Dear Stan!
In the summer, my high blood pressure, skin cracking, strong heart palpitations, and even minor symptoms skyrocketed. I found this channel and have been following your recommendations for 2 months. I've lost a mere 20 kilos, I've become more energetic, I just feel good. I'm thankful!
Sten***
Brawo TY ! Udało Ci się !
Be sure to have electrolytes too! It will help especially in the summer!
I think that's been the most clearly explained video so far, regarding foods & net carbohydrates. Extremely useful. Thank you
Thank you @paultaylor7691 for letting me know. I really appreciate the feedback. Thanks for watching.😄
@@drekberg- dr dziękuję za wspaniały wykład ! Wiedza to pierwszy krok do Zdrowia ! .
Przy okazji poproszę o wykład o Hashimoto , niedoczynności tarczycy , która stała się plagą chorób na obecne czasy .
Wiem, że są różne szkoły - nauczania w rozwiązywaniu problemów tarczycy. Jednak liczę na obszerny zakres wiedzy Pana doktora, który sprosta wymaganiom Polaków. Z góry dziękuję za ciężką pracę....pozdrawiam serdecznie. ...
@drekberg what is H & H please?
Been following Dr. Elbert’s advice for 14 months now. At 64 years old, I’m Down 80 lbs., all my medical test numbers are good, no medications. Thank you!
@daveschwarz2731 y cómo le hizo? Podría dar algunos consejos? Gracias
That's amazing 👏
🎉🎉🎉
Who's Dr Elbert? Where can i follow his vids?
Thank you for your testimony! 🎉
I’ve been watching and following Dr Ekberg’s videos. I needed to do something to address my obesity, high blood pressure and signs of pre-diabetes. Three and a half months in I’ve lost 27 kilos (60 pounds) have halved my blood pressure medication (and expect to soon be off of it all together soon) and have walked back all signs of being pre-diabetic including significant edema in my legs. I feel better than I have in probably a decade and a half. So, Doctor Ekberg, I wanted a to say a heartfelt and sincere thank you for your brilliant knowledge, sound guidance and sage advice. You are saving people’s lives - quite literally. I am so very grateful to you. 🙏🏽
Hey bro I’m a heavy guy myself. Question- do you do intense training on top of kero or? 27kg is solid for 3 months. I’m 160kg and had enough of being obese
@@naytefors1047 hey there. I do some weights and hit the bag but my staple exercise is long walks. Walking is sustainable and the best exercise for fat loss as opposed to intense cardio which isn’t as good for that, although it has other benefits. I’m 34 kg down now and still going. Good luck my friend. Stick to keto and you’ll make some real and lasting changes in your life 🙏🏼
@@naytefors1047The elimination of Carbohydrates allows the quick weight loss. No intense exercise needed.
Everyone has a different opinion. Do this don’t do that. It goes on and on.
But the results matter...😅@@Mrtellitlikeitis
Best Health Coach and Teacher on TH-cam - thanks for all you do! ❤
1. Dairy - Skim, Whole, half & half, cream cheese,
2. Eggs - whole/ white & yolk
3. Fats & oils - Extra virgin olive oil, MCT oil, butter, coconut oil, lard, tallow
4. Seeds - flax, chia, hemp, pumpkin
5. Nuts - macadamia, pecans, walnuts, almonds, peanuts
6. Berries - raspberries, blackberries, strawberries, blueberries
7. Non-starchy vegetables - cauliflower, asparagus, bell pepper, brocolli, green beans, eggplant
8. Leafy greens - spinach, cabbage, arugula, kale, lettuce, swiss chard
9. Non-sweet fruit - Avocado, olives, tomatoes
10. Meat - fish, chicken, beef
Years ago I lost 50 lbs on Atkins/keto. It was great for a few years but I didn't maintain it.. Today, I cleaned out the fridge and pantry and it's on. I'm aiming for 25 lbs asap. Thanks Dr. Ekberg for the inspiration.
Do O.M.A.D. Period
Two clean keto meals a day with intermittent fasting in-between and you lose fast and easy. But you have to keep it up to sustain it. Don't give up, you get used to it, you're not hungry and the cravings stop pretty early on. Just do it! Now ...
@@MsKelize Thanks, I needed that.
🎯 Key Takeaways for quick navigation:
00:27 🥩 *Different foods impact blood sugar levels differently; understanding their effect on blood sugar and insulin is crucial for managing metabolism and energy supply.*
01:45 🍞 *Carbohydrates, proteins, and fats affect blood sugar and insulin differently. Carbs quickly raise blood sugar, protein produces glucose slowly, and fat, through glycerol, produces glucose but with a delay and in smaller amounts.*
04:56 🍲 *No food is truly zero carbs due to the body's ability to convert all foods with caloric value into glucose; focus on low and slow-carb foods rather than zero-carb foods.*
05:51 🍽️ *Net carbs represent the available carbs for energy after subtracting fiber from total carbs; understanding net carbs is crucial for low-carb diets like keto, helping gauge the actual impact on blood sugar.*
07:27 🌿 *Fiber plays a role in gut health by feeding gut bacteria, essential for overall health; while not impacting blood sugar or insulin, it helps slow down the absorption of carbohydrates.*
09:45 🥑 *Non-sweet fruits like avocados and olives have low net carbs, making them excellent choices for a low-carb diet due to their healthy fats and high fiber content.*
11:23 🥬 *Leafy greens and non-starchy vegetables have minimal net carbs, high fiber, and water content, making it difficult to significantly impact blood sugar levels.*
13:20 🍓 *Berries, like raspberries, blackberries, strawberries, and blueberries, are low in sugar and high in fiber, making them unique among fruits and less impactful on blood sugar.*
14:53 🥜 *Nuts, particularly macadamias, pecans, and walnuts, are low in net carbs, containing healthy fats, protein, and fiber, impacting blood sugar slowly.*
16:44 🌰 *Seeds such as flax, chia, hemp, and pumpkin seeds have minimal net carbs and offer significant protein, fat, and fiber, contributing to a slow impact on blood sugar.*
18:06 🥚 *Eggs, when consumed whole, provide a balanced source of protein and fat, utilizing amino acids efficiently; separating egg whites or yolks affects their nutritional balance.*
23:08 🥛 *Dairy products show varying carb content; higher-fat dairy like cream and cheese have significantly lower percentages of calories from carbohydrates compared to skim milk, making them better choices for low-carb diets.*
Extremely helpful!
Thank you.
This doctor is the best I started following for the last 2 months I have lost so much weight I feel so good I I sleep well I'm just feeling nice I cut off all sugar all soft drinks no alcohol no wheat no wholemeal just eat vegetables beef fish and I am nice I'm 57 my friends tell me I look 47
Doc you are the best at fixing the real issue of what is happening to our public's health in this country. You would make a great U.S. Surgeon General if the USDA and the FDA would let you get your message out, but they wouldn't. Keep it up, you are saving lives.
Sugar bread carbs and preservatives. And a lack of exercise , overly convient fast food.
One of the reasons I do so well with Keto/low carbs is that I just can't live without cheese
I can't do dairy 😫 maybe after I heal in a few months.
And what cheese you eat matters a lot! Sheep and goat cheeses are best. Cheeses from A2 cows are good. But cheese made in America is A1 milk sourced, and not really good for you. Dr Steven Gundry has some excellent videos ranking milks, fruits, meats, cheeses, etc that are truly eye opening 👀
Yo sin quesos ni crema de leche 😊
Les produits laitiers provenant des vaches jersaises@@mlbloverock
I can definitely do without cheese
I love the beginning of each video!! Being called a health champion makes me want to do better to deserve that title. ❤❤❤
This man knows more about nutrition than 99% of doctors in the US!!!
The main energy that the brain needs to work is the glucose that comes from eating carbohydrate foods, If this is so, then because the carbohydrates must be restricted, I think that these people exaggerate, obviously sugar and bakeries do not help you at all, but restrict carobohydrates, when cells and neurons need glucose, we are already exaggerating
@@azulfenix7he is not exagerating, if you have diabetis (I guess not) this is the best way to reverse it, I followed everything berg, ken berry and ekberg said and I reversed my diabetes completely
@@azulfenix7glucose is the primary energy source for your brain, meaning if it’s available that’s what your brain uses. But in the absence of glucose your brain can function perfectly fine on ketones.
Se está assim nos EUA imagina no Brasil. Cada um que lute. Temos a informação e esse doutor maravilhoso.
In the western world
It all comes down to not eating processed foods. Cooking from scratch and eating in moderation. I never liked it that my parents did not buy me cola or sweets. Now I am grateful for that 70s diet. Most vegetables from our own allotment. Have been teaching my kids the same. And with the knowledge of now, am glad I did.
While watching this video, I was thinking of commenting on how good your presentations are. They help so much in understanding what you’re teaching. And now, I find out I can actually see them in a PDF version and print them out. Love it, love it! love it! ❤
Yes good plus informed well But we're not Scientists so don't need bombrdments or overwhelm
@@bestm333this isn't bombardment or overwhelm. This is what teaching looks like. And if you spend the time with it, then it is what learning looks like.
If this is, "bombarding," to you my guess is that you have avoided real (actual) learning for so long that you don't know how. Now you are dependent on simple lists for you to blindly follow. Is that really who you want to be?
How can you see it on PDF?
Thank you @SalLazuka for letting me know. I really appreciate the feedback. I'll do my best to include the PDF's. Thanks for watching. 😄
@@yenfree0523Link in the description.
Thank you from the bottom of my heart for being so thorough in teaching us. I am healthier and more energetic in just a few weeks of following as I watch your previous videos. That means I will be here many years longer for my family. You changed the trajectory of my health! You're making a huge difference!
Suffering fatty liver and obesity so your this video helps me to decide what to eat especially low carb
Thanks a lot
para hígado graso me recomendó el tee unimate tee de unicity le interesa
Dear Dr. Ekberg, thank you for your amazing, intelligently put together lectures. I've been following and taking your advice for two years now. I've lost the extra weight that I was carrying for 30 years and I don't have to diet. And the great thing about it is that I never feel hungry. My blood pressure and cholesterol is normal now, my skin glows and u look 20 years younger. I appreciate you. Your advice works and the results are sustainable. Now I eat lots of the good fat, I'm not counting calories. I eat avocato, Pasture raised eggs and salmon, chicken, lots of nuts and I've learned to make my own bread with flax sewd and al.ond flower. I got read of the rice and pasta and do intermitent fasting three times per week. I try to stay without food for a period of 14 to 18 hrs. That's all I needed to regain optimal health and feeling good about my body. Thank you. You cannot imagine the difference you are making in so many people's lives. You are wonderful. I appreciate and respect every bite of food I put in my mouth now. Thank you, thank you.
Watch full video.
1. Meat 00:13
2. Non-Sweet Fruit 09:26
3. Leafy Greens 10:32
4. Non-Starchy Vegetables 11:57
5. Berries 13:10
6. Nuts 14:45
7. Seeds 16:33
8. Fats & Oils 17:36
9. Eggs 19:58
10. Dairy 22:40
Tanks
You are unbelievable nice🙏
How could we thank you🙏
His team should have listed them🙏 thx again🙏
FINALLY someone talked about cheese. Your videos are a gift from the heavens. Kudos for exemplary presentations. I watch everything.
Dr. SE is a natural born teacher. > 3 million subscribers are proof he is getting the healthy life style message out. Thank You for all you do! I now read all labels and limit my sugar intake. BTW, peanuts are not good for you. All others are fine. This lecture was a wonderful summary of what we should be eating. I especially like when Dr. SE explains the "why" of things. I also love the new feature of downloading the slides.
You are a natural born teacher. I love the way you explain the why of everything. I love your lectures immensely.
As many others have said, You are an incredible communicator! I learn and understand so much!….Thank you!
Blanch almonds (put in boiling water for a minute, then drain and rinse in cold water and then slip off the skin) to reduce the tannins or you can buy them blanched.
Roasted almonds are lower in oxalates.
Great information. Many thanks.😊
@@joycenagy3140 you are welcome
I appreciate your instruction very much. Thanks!
Thank You @adamzarb-cousin6629 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
Hi Dr. Ekberg: Thanks so much for your PDF. I always take notes from your wonderful videos, but printing your original lecture is a must. I am very appreciative of your work.
This is one of your best presentations ever ever. Thank you
Dr Ekberg with another life saving video… I absolutely love this man!
I’m 54, 260. Regained weight after back injury in the gym. Lost my way nutritionally. Confused malaise. This is the finest, most helpful video I’ve ever seen on YT. New to Dr. Ekberg. Thank you, sir. Happily liked and subscribed. The journey begins…again.
Hope you are doing well.
Dr Ekberg, thank you for yet another great video. You explain things thoroughly yet in a way that is easily understood. As a long-time follower of your channel, I thank you for your continued effort in regards to sharing your knowledge with us.
Dr Ekberg, thank you for the inf. ❤
You are welcome @clairehachey2189. Thank you for watching. 😄
This video is very useful for reference, and something I can easily share with people (and I learned a few things myself!) . I like how you pointed out that just because something is healthy on paper, you still need to be aware of issues some people can have with them. It took me years to figure out that I can't tolerate almonds. So many products these days contain almond flour. After cutting almonds and almond flour out I immediately stopped having issues with bloating. Also, my mom didn't know the dangers of too many oxalates. She used to buy the stevia in the powder form (thinking it was healthy) and eventually developed kidney stones. I did some research and figured out she basically did it to herself by creating what I called "oxalate bombs" . Thank-you for releasing high quality content in an understandable format! You have a gift for teaching.
Dr. Ekberg. You're doing a great job in educating the community. Keep up the good work, I am a great fan.
I Love Watching His Videos About Low Carb Diet and Intermittent Fasting... I Started My LCDIF last month Feb.14, 2024...
42 Days Journey LCDIF....
SW 74kg. CW 61kg. GW 49kg.
Hopefully 🙏 I Can Achieve My
GW My IBW.... Thanks for This Videos.... I Learned More About LCDIF I Followed 18:6 TMAD... Self Discipline and Self Determination and Efforts and Healthy Lifestyle...& I do Exercise 3x a in One Week
Thanks Dr. Steng Ekberg 💕💕
Thats fantastic 👍🏼👍🏼 I’m trying to do the same & I love these videos as I came across it a couple of weeks ago.. would you kindly give me details of what you actually do in terms of meals & times & type of exercise?? It would be really helpful for me as I have such a busy lifestyle that I’m struggling to manage things a bit but I’ve started on my low carb diet already since the beginning of this month..
Great videos I have almost watched all your videos and lost a lot of weight, and cured my asthma and cold that never goes away, my wife has polyp in her uterus and removed through surgery, they say that this will come back shortly and we never had a baby for 5 years trying, can the polyp can be cured by a diet? This be hard for my wife because she is a carb addict, thank you and will keep supporting you
Well done, doc. Excellent contribution to helping people become healthier and more knowledgeable. Very much appreciated.
You are on to the truth! I have almost died on years and years and years on eating Vegan or vegetarian diets! The body builds greatly on meats of all kinds and animal fat! And I am now healthier after 50 years of vegetables and fruits, cooked as well as raw diets! Carnivore and getting stronger!
I incorporate most of these foods in my diet and it’s amazing how more “in tune” I am with what I eat. For instance, bulletproof coffee only in the morning makes me very hungry around lunch time (the meal I generally skip now). But when I make a coffee smoothie with whey protein and avocado, my satiety extends well into the day.
2MAD on roughly 12:12 IF
It's no good incorporating them, they should be your diet.
FANTÁSTICO !! El mejor explicando y el mejor en sabiduría dentro de su campo.. GRACIAS !!
I think finding this channel is an answer to many prayers. I am just starting this journey. I need to lose at least 40lbs. I’m going to watch many of her videos to help me to get healthy. Thank you for all this great information!!
Watching from England ! Absolutely love all your very informative vlogs Dr Ekberg 🙌🏻 Thankyou
You are welcome @angierobinson5570. Thank you for watching. 😄
I really appreciate your content Sten. You are one of those great guys who help people despite mainstream ideas. Tack så mycket!
Great video summarising your teaching to date, thanks.
As a point of interest, MCT oil with ACV, lemon juice and salt make a very tasty salad dressing for a low carb side.
I'm glad you mentioned the oxalate issue with some leafy greens. I'm currently experiencing oxalate dumping symptoms from my years of spinach and almond milk smoothies, I recently adopted the carnivore way of eating and now my body is most likely removing all the stored oxalates from my skin, via lot's of itchy bumps.
Sten! I have never... and I mean NEVER EVER binge watched youtube on ANY subject.... UNTIL THIS very morning when I discovered YOU! You are SO BRILLIANT & WISE... and YET, a 3rd grader could understand you!! You CLEARLY UNDERSTAND what you're sharing- a rarity with 'health experts' - THANK YOU THANK YOU. PS: would LOVE your take on BRAZIL nuts AND the Carnivore Diet!
At least for me personally total carbs will always be a better bet than net carbs for keto. Eating real, whole foods helps this tremendously because many packaged foods can play tricks when it comes to counting carbs. Personally I'd suggest avoiding any packaged foods that prominently have "net carbs" or "keto" labeled somewhere on them. I'm not sure about now but at least up until fairly recently, "Dextrose" wasn't counted as sugar or carbs for Nutrition Label purposes, yet it still has a very pronounced insulin spiking effect. Also, most sugar alcohols have a tendency to cause some gut issues when used more than very sparingly.
Make sure you get in your fatty meat , eggs, fish and seafood in for protein. If you're adding in separate fats: butter, ghee, beef tallow, lard are you best bets for fats (pasture raised are the absolute best). Good plant sources are mainly a good quality extra virgin olive/oil, avocado oil, and even on occasion coconut oil. Some leafy veg, olives, avocado, and small amount of berries if you're interested in having some plants involved. Dairy is hit or miss for a lot of people. Good quality cheeses are best; I'd keep any heavy cream or half and half usage fairly low as the calories add up (as well as a decent amount of carbs believe it or not). So if you're going to have that large heavy cream latte, keep it to a treat once a week 😅
This is the smartest, most accurate comment yet.
THANK YOU! Net carbs are a joke. Especially for diabetics, one needs to count ALL carbs in foods, regardless of fiber content.
I've watched hundreds of diet / health related videos. Dr. Ekberg has the most comprehensive and easy to understand explanations as to the reactions of food in our bodies. I have yet to watch one of his videos and not have a better understanding of why we should eat a certain way. Thank you very much.
Love your videos Dr. Sten. HELPS ME SO MUCH TO DET RID OF A LOTS OF HABBITS AS WELL AS ADJUSTING MY DIET.
Following Dr. Ekberg’d advice, A1C 6.3 last year. Latest lab (September 2024) was 5.9! Block out all the noise and do what works!
I lose weight and then I realize this saves my life❤ Thanks Dr. Ekberg for saving lives.
Wow Dr Ekberg, not only a great lesson, but you also shared the slides. I was going to watch it again, and make notes, but I’ll do it on the slides after I print them. Thank you again, generous of you 🥰
Thank you doc, as always your videos are very clear and very informative.
I am just now learning about insulin resistance and when I take inventory of my cooking practices over the last (almost) 30 yrs, it makes sense why I’ve gained so much stubborn weight that refuses to come off. Time to take my life back.
Hi Dr. Sten! I am a big fan of yours and I appreciate you for the valuable things you teach us about nutrition. I have tried multiple diets to adjust my body/health needs and Keto and carnivore diets are the best ones for me so far. I am celiac and it makes it easy for me to adapt to those diets. I am currently recovering from a hysterotomy surgery and I stopped dieting for now. I am in menopause at 47 and in the last 6 months, I gained 20 pounds. I am trying to adjust my body and soon I will be able to go back to the gym to do a weight lift and I am sure I will get back to my regular weight. Learning about nutrition through your videos helps me to make better choices when buying food. I would like it if you could make a video about the most common oxalate foods, what kind of problems it causes to people with sensitivity and what we should avoid. I am sure many of your audience will appreciate to know and learn more about it.
Thank you so much for the good work!
Thanks for the valuable information Dr Ekberg.
Thank you @Mzubanzi 😄
Thanks Sten, very helpful video as always. I do try and eat all these foods.
I started my keto journey Oct of 2018, and lost 65lbs. I’m 5’8” so it was a dramatic change! Through covid and other life changes I loosened up on my low carb regime and found the low carb bread and tortillas. I’d eat one or the other everyday and put weight on at an alarming rate looking back 😅 they claim the net carbs minus the fiber equals low carbs, but I don’t know… maybe it was the other ingredients but it didnt take long to pack on the poundage. I’m back on a strict low carb and zero processed food diet, around 20g carbs per day, and have dropped 11lbs in the past three weeks. Love and miss the feeling of being in Ketosis. Sharing my experience maybe to help others.
I experienced the same effect from the keto bread. They are addictive and made me crave more. Keto bread is still bread, that's what I found out.
I had the same problem with keto friendly bread😢
Didn't know there was such a thing as keto bread who is pushing that idea?
@@GigiWright well, the companies making the bread. If you read the nutritional facts, the fiber cancels the carbs (and it does have less carbs than regular bread) so it appears to be keto friendly. But I have my doubts given my experiences. I just steer clear now, maintaining a 1700 calorie max along with 20g of carbs or less per day.
@jimmy_olds thanks for your response anything that is labeled keto or keto friendly I'm cynical of. Look at keto friendly bars oh lord they play us.
How much I needed this video for years and I suffer from excessive obesity. After this video, I lost ten kilos of my weight, got married and got a good job. Thank you, thank you for your channel
Appreciate the chart downloads! Very well explained.
I find that fibre slows my digestion way to much and I'm constantly bloated and constipated, then when I go more carnivore for a month I lost about 8 pounds and I gained a six pack and my bloating went away.. this was being keto for 5 months bloating was constant until removed fibre when i added it back in i started to get bloating again and pain in my intestine's, yes I understand everyone's situation is different but this worked for me so maybe give it a try if your getting this : )
Enzyme pills are sometimes needed along with probiotics, probiotics, and fermented foods. A lot of vegetables also contain lectins and can cause digestive issues.
Thanks to Dr. Eckberg I was able to learn intermittent fasting tips and some core exercises that resulted in my losing over 30 pounds, and virtually eliminate belly fat. I periodically return to his videos to make sure I'm still on track. He is truly a gift to the health and fitness community.
Doctor muy buenas informacion xla comida sanas que te temos que comer un abrasos grandes y que dios cuide de ti y muchas bendiciones
I can’t seem to lose my belly fat even when I lose weight
Thanks again Doc- great video once again - Ayurveda says eat the vegetables first - protein second and starches last which slows down the insulin response
So you want to eat a potato eating it last makes a big difference than eating it first
Thank you sir! As an older person who also started fasting . This helps so much! Love explaining and charting and detail. I also follow Dr Fung and Dr. Pradip Jamnadas. Excellent videos. Helping us all with all your insights. You all are heroes and human treasures!
Great doctor thank you very much for teaching and guiding us. Learning daily from you. God bless you always.
My favourite thing to eat is avocado with smoked salmon and a salad mix of leafy greens with a bit of balsamic and olive oil. The balsamic brings out the flavour of the salmon very well. I’m just not sure if he would agree on Balsamic. Maybe too much sugar? Just a tablespoon full. Is it too much? I love macadamias most too…Your lecture has me locked to my phone screen again darling Dr Sten❤
I've just been getting into eating healthier not long ago, and I've been trying to find that "right" diet for me, I think I'll try the avocado and salmon, sounds good
@@Thekulprit92 It’s delicious. You can eat anything with it . Little baby peppers , cherry tomatoes 🍅, even raw onion and raw garlic works well. Cucumber, you get little purple spring onions that are also nice. And you can combine it with spring shoots of various plants. There are so many things you can eat that are healthy and delicious. Olives. Nuts 🥜 and seeds. Fresh herbs 🌿 like mint, parsley and rosemary are also nice to use in salad. Petite herb salad mix too. You will still become an expert. Just let him guide you. The day I met him changed my life forever.
It depends on what you like, but in addition to adding anything in terms of all kinds of herbs and spices, heavy cream actually works well in addition to whatever very keto kinds of cheeses you prefer, plus a jar of artechoke hearts and some tumeric. Salmon is incredibly universal. @@lee-anne2353
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
My problem with advocado is its lasting.
If bay it ready to eat is rotten only 1-2 days after.
Pinnapple, Kiwi's and generaly watermelon"
Last long.
Best explanation I have ever heard 😊 and I've been to diabetes education 3 times 😢...
Thank you @anitaspencer6650. I appreciate your feedback. If you liked this video, also make sure you check out my video library. There are over 500 videos organized by topic and play list. 😄 th-cam.com/channels/Ie2pR6PE0dae9BunJ38F7w.html
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
This man has encapsulated ALL the information I have learned over a year, about keto/low carb friendly foods! Wish I'd heard about him before, it would've saved me a lot of time and research 😅
Can they prevent diabetes? ^^
@@justiceseeker2557use cinnamon more(to assist )
Yeah drink more weight in water then food and exercise. 😂
Dziękujemy.
Thank You @pz22600 so much for showing your appreciation and supporting the channel, and for helping me get the message of health out to the world. 🙏 🏆 😄
As always. You do a fantastic job of explaining foods and how they affect our body.
There are no foods with zero carbs other than water, tea, coffee.
10. Meat, example: beef, fish, chicken, animal flesh slowly converts to glucose.
9. Non-sweet fruit, ex: avocado, olives, tomatoes
8. Leafy greens, ex: lettuce Arugula, spinach, cabbage, kale
7. Non-starchy veggies, ex: broccoli, cauliflower, asparagus, bell peppers,
6. Berries (limited amounts), ex: raspberries, blueberries blackberries, strawberries
5. Nuts, ex: macadamia, pecans, walnuts, almonds (careful the lectins), peanuts (lectins and legumes)
4. Seeds, ex: flax, chia, hemp, pumpkin
3. Fats and oils, ex: EVOO, butter, coconut oil, MCT, lard, tallow (careful, amount is important, too much is not good)
2. Eggs, the perfect balance, better not to separate into yolks and whites, these complement each other for good nutrition.
1. Dairy
Excellent graphics, thanks for sharing
1.
Thank you
But you are not supposed to be fully zero carbs either, even on keto. Plus, fiber is a type of carb, but usually deducted out.
Dairy is a particular head-scratcher. The lactose in daily breaks down into sugar.
@@drzerogialmond milk is great for this
@@BlakkoutForum Yep, that's what I drink.
I've been eating low carb for 20 years now and this is great information, a list that I've memorized over the years. It's easy to learn what these foods are and make good choices. For anyone starting out on low carb, be careful eating at restaurants, lots of hidden sugars. Make your own salad dressings and bring them with you in a little sealed jar. Read food labels all the time. Get a little carb counting guide and use it a lot at first so you can know what else you can eat besides what's on Dr. Ekberg's list. For cooking, lately I've been making my own unsalted clarified butter, which is incredibly easy to do..Search on TH-cam for how to do it. It has a high smoke point and is delicious too.
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
How to make your own salad dressing please? Thank you anyone
As always, great stuff. Thanks for continuing to make such informative videos
Thanks!
I’ve become a sponge and absorb everything the good doctor explains in detail. I am so grateful I get to learn the truth since the majority of info on the web is either conflicting or not factual. For those who are just looking for a ‘list’ of foods and want to skip the explanation, you are really missing out on your journey to a healthy lifestyle, not to mention a wealth of knowledge you can take away for FREE.
Thank you Dr. Ekberg for sharing your knowledge.
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
I really enjoyed this video. I needed this type of information. You explained so well and the grahics helped greatly. I am a visual learner. I know that my low carb journey will change for the better since watching this. Thank you so much. You're a great teacher!
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
Thank you so much for your wonderful recipe and for helping us take care of our health. Wishing everyone who is watching this video always healthy, peaceful, and happy❤
Thank you so much for all of your wonderful information! Thank you for taking the time to simply explain this to those of us who are trying to switch to a low-carb/ketogenic diet.
Another OUTSTANDING VIDEO. Easy to follow and very complete with USEFUL information. Some of the characteristics of these exact foods I didn't know UNTIL NOW. Thanks AGAIN Sten, from the Jungles of Panama!
Thank you @roberthuerbsch931 for letting me know. I really appreciate the feedback. Thanks for watching.😄
Thank you Dr Ekberg, your informational videos have literally changed my life.... only eat foods on this list now... started carnivore now ketovore. Added 24/48/72 hr fasting and lost 120 lbs between Mar 23 to Sep 23, yep, six months! THANK YOU!
Starting/ending weights?!? Wow!
@@Charles.Wright I was 370 now under 250, 50 more to go
Guys like yall give me faith this journey works! Thank you!
That’s awesome!
I went from a 7.1 A1C to 5.9 in 2 months on a very low carb diet. It’s been 4 months now and my glucose is perfectly normal. My LDL went up over 200. Is this a problem?
You are a blessing to the universe 💫
Thank you @apocalypse9347 😄
excellent lecturer . I love his way of approaching the topic .
Thanks, Doctor, You opened our eyes
Thank you! This was my first time visiting your channel, and I'm very impressed. This was so informative in an easy way to understand. I'm happy to be a new subscriber!
Excellent video on what we all really need to know so we eat better and live Healthier ,hope you enjoyed watching
As always Dr. your presentation is crystal clear - highly comprehensible.
Dr Ekberg, I am already deeply in your debt for all the great videos and well-presented information on topics like intermittent fasting, the role of carbohydrates, and insulin resistance. I have followed what I've learned from you and have already lost over 55lbs (getting trim) this year and I feel my overall health improving. If I could request a video it would be: What to do over the long term. Should pasta, rice, bread, etc. be banished forever, or can one eventually cycle them back in (perhaps in small amounts)? I'd love to hear your take on how to use you approach for the long term. Grateful to you sir!~Bill
Carb addiction- just forget the pasta rice and bread - you won't miss them.
@@lmyers9999During my journey to lower my cholesterol and pre diabetes, I went plant based and occasionally I ate a few slices of whole grain bread, couple slices of raisins bread and one day I ate one slice of white bread. This wasn’t back to back. In the space of 2 1/2months lowered both without medication. I threw out all sugar and butter and other carbs, cakes etc. My doctor was elated, LDL was 136 now 93, pre diabetes was 6.3 it’s now 5.4 . She said seem as if she’s gonna make me a spokesperson to talk to people on how to lower their cholesterol and diabetes without medication.I am still on my diet and will eat this way for the rest of my life. I did a couple exercises also but changing my diet did it. I am now studying the science of food. From October to January 4. I drastically changed my diet.
Thanks for the video Dr. After eating ketogenic for a couple years I became completely fat adapted through fasting and mild exercise. What really made the difference is what you talk about at 18:40. Cutting fat back after becoming fat adapted made all the difference with obtaining my optimal body fat percentage of 12-15%. Without making that change I feel like I’d still be struggling with excessive body fat. If you’re in the need for future lesson material, please expand on this point.
EXCELLENT video on what we all really need to know so we eat better and live healthier!! Dr Ekberg explains this VERY well!
Thank you for this very interesting video, very clear and informative, now I know everything about carbs, fat, protein and glucose.
🔴 Get the slides: www.DrStenEkberg.com/10NoSugar
🔥Watch this video next 🔷 Top 10 Foods High In Protein That You Should Eat: th-cam.com/video/YHNHpPGlvSY/w-d-xo.html
🔷 I Ate Bacon, Eggs & Butter: Here's What Happened To My Blood: th-cam.com/video/8ctDyQDIWAc/w-d-xo.html
Thank you!🙏
Is pork not included in the meat category? Is that a NO for low/zero carbs?
I have diabetes type 2 but very shortly i be of medicine but I'm hearing from other holistic docters that dairy is bad for a diabetic is this true?
Great presenter - Clarity, precision, relevance, with no "added fat" and always directly to the point. Thanks for all you do.
Thank you for this informative video and PDF Dr. Ekberg! Last week I ate out, celebrating with family and two of us shared a huge piece of cheesecake with graham cracker crust. Whenever I occasionally eat out and have a non-keto dessert, I am always looking forward to returning to my Healthy Keto & Intermittent Fasting lifestyle when I get home (I've been on HK&IF for 15 months). Anyway, I wear a smartwatch and the following morning after eating all that sugar, I woke up with my body battery of 9 (highest is 100). This low body battery number happened another time when celebrating out and having too much sugar. I noticed at the start of your video, Dr. Ekberg, you talked about fluctuating blood sugar associated with health problems, mood swings and ENERGY SWINGS..." I think my smartwatch is giving me data now to show me how sugar zaps my energy. I feel so, so much better - more alive when I keep carbs low and I'm back on my HK&IF!
Always something to be learned from your videos and I am never left wondering if further research is in order to ensure accuracy of information. Really appreciate the indepth analysis provided here, as usual. You definitely leave us no excuses for accepting anything less than optimal health. Thank you!! 💪😊
Karen
Thank you for another great video.
I lost 20 pounds of fat following this advice. Took half a year but well worth it.
What a thorough and easy to understand explanation ❤❤ subscribed to your channel forever!!