3-Day EATING PLAN to Start or Restart Low Carb Dieting
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- เผยแพร่เมื่อ 9 พ.ค. 2024
- Whether you got off track or your low carb diet failed to launch, having a plan keeps you from spinning your wheels. This video shares a simple and specific eating plan that you can follow for the next three days to jumpstart your low carb success.
Dr. Becky's Salad Recipe (add protein): drbeckyfitness.com/500-calori...
Easy Keto Chicken Tenders Recipe: drbeckyfitness.com/ketochicke...
Low-Carb and Keto Snack Pyramid Video: • Low Carb and Keto Snac...
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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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It’s crazy how one Dr will say eat Carnivore to live healthy and a different Dr says go Vegetarian to live healthy and reading comments in both they all have tons of people supporting both ways. Man it is hard to know which way to go
Listen to YOUR body, trust yourself and your body's response
Meat and veggies?!?!? I double/triple my veggie serving to my meat.
I did vegetarian for a bit but didn't lose much and never felt very good, I now do Keto with lots of veggies. Best I've felt in a long time and the weight is coming off well. Diabetes in remission.
Try clean Keto with lots of veggies and see how you feel after the 1st month, by then you will know of it's for you or not. Just make sure to use Electrolytes like LMNT if you do it.
And the same keto doctors say..don't eat too much protein are now saying go carnivore...makes my head spin, cant trust anybody. I just stay away from processed crap
Not a great diet if we’re trying to stop global warming
I'm 50 and in menopause. Massive cravings and a huge belly. I've been trying all your advice since May. I've lost 3 kilos (from almost 60 I now weigh 56,7), belly has shrunk, feel great. No sugar, no bread, no pasta, intermittent fasting, lots of salad and fruit. It was difficult at first, but now I I don't feel hungry at all. Summer helps to build a diet plan which you can follow easily later. It has changed my life. I feel so lucky I've discovered your channel. Thank you.
Thank you so much Dr Becky. With the popularity of low carb and keto, TH-cam has become a haven for diet extremists, touting wild claims about what ketones will do. I've watched your channel for years and you have remained a sound, logical voice. Thank you for continuing to choose responsibility, research and reason over click bait and half baked studies.
Great video Dr Becky. Happy to have found you here on TH-cam. Thank you 😊
😮❤thank you so much
Low. Very low carb WORKS
If you have only a few kilos 5-10 to lose as I did SLOW DOWN. Especially if older. Weight comes off SO FAST and tho impressed with scale. You won't like what it does to skin
I was 59kl.wanted to be 54kl. I dropped to 43kl in 2 weeks .... Battle to get back to 50kl. I can't put weight on... At gym putting on muscle now. Eat more protein. Real protein not just shakes... I'm 74 and looking good now. Could have been easier if I'd done 50carbs not 20...
This Dr is one to listen to. She's balanced and low carb not keto. TY Dr
Hope this helps anyone confused about *what to do*
great timing for this great video!!
Thank you
Thank-you Dr. Becky!
Thank you for this wonderful and helpful information, Dr. Becky!
Perfect timing 🥳 I needed to hear this message again 🙃 thank you for your videos 👍
Thank you Dr. Becky. I am going to give this a try. ❤
Great information. I love your voice. It’s calm, no hype, and very comforting - making you feel like you can do this. Thank you for this.
Thank you so much doctor Becky ❤
Thanks for all the great information Dr. Becky. I just started eating salads as you suggest, and it was great, taste real good and very filling.
Thank you. I was doing great and fell off my plan. I needed this to get back on track again!
Thank you Dr Becky I absolutely love your straight forward easy to understand and follow videos on a healthier lifestyle ...looking forward to starting this 3 day eating plan to condition my body to eat better get my glucose under control and stop thinking I need to eat a dessert after dinner just eat more healthy food makes sense!
Another excellent and sobering video your explanations and teachings comes straight from research
and knowledge you have no idea how my eating habbits have greatly improved because of how i am
applying the information i receive from you direcly to how i prepare and eat my meals and my body is
responding positively. Thanks Doc.
I always feel so encouraged after I watch one of your videos. You help us to understand that we're human and that failure is going to happen, which makes me feel more strongly that success can happen if I set things up in a way to support my health journey. And you explain things in such clear, concise, and simple terms. Thank you!
Love this! And finally, someone that talks and gives voice to what a person should eat vs stay away from and how to do it with intermitted fasting the easy simple basic brief, and clear not with all the long explanations, jargon, and grey areas. I LOVE THIS! 👏👏👏👏I can now get started! Thanx so much Dr. Becky G!🌹😊
PS... However, I was wondering where the "coupon code" was since I'm getting the "“Keto Challenge Annual” for now and will sign up for more later when I get back. Thanx so much Dr. Becky G!
You are such an inspiration Dr Becky. Your videos really help to stay motivated and on track. Thank you so much ❤️❤️
Looking to get back on a low carb lifestyle since the big five oh is looming around the corner 😂 truly appreciate your calm, approachable demeanor and informative video!
I appreciate you, Dr. Becky. I plan to follow this plan at least 4 days a week and build around it the remainder. Focusing on the new year to reach my goal. No sugar, no bread and more fiber.
I love this, especially when you talk about preparing your body for weightloss and mind. I have never thought about how eating too little can damage your success but most diets I pick are quite restrictive. Definitely watching all your videos thank you
I am so glad I discovered your videos. It is easier when you have a plan, and you make great sense of how to get a plan in place. I started a couple of weeks ago on the intermittent fasting, first the 14:10, now this week I started the 16:8 and it really isn’t much of a difference. I went on vacation and went off a little bit, but was able to get right back on when I got home. Normally, that would take me another 3 days to get back on track. I feel better, have started dropping some weight, and have noticed the energy I have now. Also, the newsletters, or emails I received periodically helps too. Thank you. I have a way to go, but now it doesn’t feel so daunting.
Thank you I took lots of notes. Also wrote down all the vegetables and meats and low-carb fruits and fats that I love to get my grocery list started.
Perfect timing
I have always loved salad but yours with nuts and seeds takes it to a whole new level. Thank you very much!
Such an excellent video. Thank you!
Thank you for being a voice of reason and common sense. There’s so much nonsense online. I really appreciate your videos of info, and food tests.
You are a breath of fresh air within the health and nutrition community. I love your explanations and that you not only explain how and why this eating plan works, you give easy examples of foods to eat to follow it. Bless you.
Thank you for another great video. This is more a change of eating than a diet and consists of legitimising eating quality foods rather than lower quality fast foods or foods that are "bulked" with carbohydrates and /or sugars. We don't really need those carbs or sugars.
Some years ago, when I was about 30 years old, I had an inkling that eating bread made me put on weight and also gave me joint cramps and stiffness. Now I am 70 and was inspired to control my glucose in retirement, by a chance remark about my blood tests from adverse effects after the pandemic. I did not at any time have covid.
By measuring my blood glucose I was surprised how much bread actually spikes my blood glucose. I have tracked my blood glucose since February to July 23 and this has educated me about how my body responds to different foods. From being almost pre- diabetic with values 6.1 - 8.3 (doctors comment) I now have values of 4.5 - 6.7 mg/dl . Most valuable is knowing what foods keep the levels stable. Thanks again for these videos.
Great information. Thank you.
Thank you for this meal plans and helpful videos Dr Becky . Im 51 and in peri-menopause . I do 20:4 or 24/0 fasting every weekend. I eat 2 meals (lunch and dinner on weekdays because i work 7-4. I am free of the peri-menopausal problem like migraines cramps etc... I sleep well too. Thanks for all those who care about womens' health. Been following Dr Becky and Dr Mindy Pelz for almost 2 years now.
Enjoying your channel Doctor! Four days ago I started a zero carb diet along zero to low sugar!! I have a checkup with my G.P. In ten days want to keep my blood sugar as low as possible! My diet includes eggs ,celery,Avacado and cucumbers with red onion!!
Have fasted a few years ago I have no problem ignoring any hunger! I certainly pay attention to whether or not I get ant dizziness!!
Thank you for your great videos!!
Hi Dr. Becky, thank you for going into detail on this and mentioning the tiredness. I'm 67 and have been a Sugar Plum fairy 🎉 most of m6 life. I started IF 6 weeks ago and am down 11.5 pounds. I felt great at first but then started feeling tired and now understand my body was coming off the sugar. I'm feeling the best I have in a long time. I was on the cusp of pre-diabetes but am looking forward to my Fall doctor's appointment and seeing some healthy blood work results!
Just what I needed to hear today.
Thank you so much Becky . I had lost 60 lbs past two years . Regained 15 lbs. today was the worst eating day ever. After seeing your three day plan you have given me hope to jumpstart healthy eating again. I ate whole bag of microwave popcorn and ice cream for dinner. 😢
Im getting up early going to the grocery store for next three day plan. Thank you so much 🙏💪🏼
DR BECKY I !M KICKING SUGAR I HAD AN ATTACK SIMILAR TO REACT>VE HYPOGLY CEMIA. I LOVE YOU SUGGESTIONS AND I AM 76 I HAVE BEEN A VEGAN SUGAR CHEATER FOR 40 YEARS. IM GOING BACK TO 50 CARB MEAT AND EGGS VERY LI?ITED DAIRY ALLERGIES AND LOTS OF BEAUTIFUL VELLYLGGIES I AM NOT INTO BREAD OR PASTA AND THIS YEAR I HAVE EATEN LESS SUGAR AND LOST 30 P0UNDS I AM 76 ALLERGI C FO FISH SEAFOOD POULTRY AND DAIRY 1 AM 5 4. AND WEIGH 128 LOOKING FORWARD TO IMPROVING MY HEALTH TY SO MUCH FOR THE INSPIRATION KATHERINE❤ CAPS BLINDNESS
Thank you, Becky, your channel has helped me and my family so much.
That's great to hear!
This video came at a perfect time for me. I’ve been exercising consistently now since December of last year, and now I need to dial-in my nutrition. I am looking to increase protein and decrease carbs. I’m 59, so really am looking to improve my health for the long term. Thank you for your content. It’s so helpful! ❤
Thank you for your wise counsel
Very well explained
Another great video Dr Becky. I love arugula and/or romaine. 😄 I reached my goal weight a few years ago. I do (65 yrs old) Keto with 50 grams total carbs. Always love your videos! Well wishes to you and Dr Keith 🥰 hello from 🇨🇦
Wonderful video. Thank you very much. Truly helpful.
I love cheese burger salads and spinach omelets...I will include the fruit and peppermint tea to see how that works. Thanks Dr, Becky
Great video, as usual.🎉
Good info. Makes sense.😊
This is incredibly simple and achievable in a world where what to eat is so confusing. Thank you.
Precise timing!!
Thankyou Dr Becky, yes I'm another "" perfect timing""......needed this to get back on track and stop overthinking. Hope all is well and hi from Tasmania ♥️
Hello from another Tasmanian.
I have a Masters Degree in overthinking
I love that you are in the central PA area as am I - it’s so much easier to find products you mention when I see they’re from Costco and Giant supermarkets!
I'm also in Central PA and I agree.
So glad I found you!! Thank you so much for all the great information!! I am 56 and entering menopause. Exercising and trying to eat right has not been working so well. I cannot wait to implement all this great info into my lifestyle!! Thank you thank you thank you!!!
Welcome to my channel, Annette!
Thank you, Dr Becky for a simple and easy navigation in the world of keto diet. Lovely video. And thank you for a pleasant to the ears natural calming voice (not like nowadays American actresses have - high pitched children’s voice). ❤
Thank you so much! I started today, I didn’t have chicken tenders so I used skinless boneless chicken thighs, delicious!
WISDOM! This really works
Just discovered you! Will keep following you!
Thank you..this helps a lot!
I do a modified Mediterranean diet. But my biggest problem with weight loss and keeping it off is making sure I'm averaging 7 1/2 hours of sleep each night (not getting enough sleep lowers my will power and encourages late night snacking). I think Hashimotos plays a role in that too, but I manage that. So, I think it is mainly the sleep deprivation. There can be so many different things that cause a person to not have a healthy body weight!
Thanks so much for helping me get healthy!
Makes perfect sense to me. I’m going to try it. Too many choices can be a bad thing
Thank you Becky great info I'm making the chicken tenders
Dr. Becky ❤.
I did great on my low carb high protein diet. I lost 72 pounds. I just have 40 more pounds to lose. I went through hip replacement, went through complications of struggling to eat anything to gorging from 6 weeks of starvation. Now, it's been 5 months of trying to restart my diet. AND I can't remember how I ate before, and I can't get restarted again. I'm ready to give up!!
JUST 40 MORE POUNDS TO LOSE!
Your videos offer some great ideas I will try. Thank you!!
Haven't done it yet - but I like that smooshing part... 😊
❤ Thank you! I also have a TH-cam channel documenting my low carb journey. I was on a low-fat plan and stalled losing weight for years but since I started low carb I'm down over 14 lb in 3 months. 3-day eating plan is a great Kickstart!
I will check out your channel....as time goes on my needs are different and carbs are no longer satisfying me.
Yup! Love your channel too.. ❤
Since I'm prone to kidney stones, that's my first priority. But after that (avoiding those high oxalate foods), I want to get back on a plan, and this looks great. Hate, hate, hate eating without a plan since eating without thinking almost always involves that evil substance, sugar 😈 lol. Thank you, Dr. Becky! Former Pennsylvanian now in Texas...🥵 Love, from Waco.❤
I feel like your sincerely speaking to my soul 😊 I am a sugar addict well let me say I am a ex sugar addict and have been emotionally diving into why and how to get out of this rut thank u for your information and gentle way of conveying that too me ❤
Thank you lovely lady ❤️🇨🇦
Thank you for this video I was doing so well lost over 50 pounds but fell off the wagon after suffering with debilitating vertigo eating all the wrong foods having gained 7 pounds - tomorrow I’ll start with my low carb eating again
Same here for me
love your channel
Great video. And you look great...what ever you are doing , don't change the formula!
I just found your channel..I've been trying to eat low carb for a couple months now trying to get my AIC down and it has helped..this video has been very helpful...thankyou very much...
Welcome, Karen!
❤❤❤thank you so much
Dr. Becky, what are your thoughts on full fat products for people who have high cholesterol? I'm 64, female, and have had high, bad LDL since my forties via genetics. I love your videos. Thank you.
I consume low carb breads and have not had my appetite want for more. I do eat protein and some fat with the low carb breads. I don't overdo it. The three day plan sounds great!
Hi Becky iv not been on your channel for a while and carnt beleave how much younger you look and so healthy. Denise from Liverpool England 🇬🇧
Hi Dr. Becky, I’m new to your channel and I want to start eliminating sugar and carbs from my diet. I’m a tea drinker in the morning I use a tsp. Of raw honey and a splash of milk is this still something I can do daily? Thank you for your videos I can’t wait to start living healthier
Thank you
😅 very helpful content thanks
great idea
You are so lovely! Thank you I've learned a lot from you. Starting tomorrow with your meal suggestions.
For the salad could I reduce the sunflower seeds or omit them and put in a couple strawberries without raising the carb amount
Thank you for taking the time to give me great videos.(haha i know they are not just for me).
I drink collagen every morning in my coffee.
When i do your 3 day plan can i still put the collagen?
But seriously thank you for being so helpful on my journey to a healthy eating life style ☺️
Hi Sue, I can't predict your results, and I am not sure of the goals you are aiming for, but collagen has benefits, so I suggest trying it.
Thank you for replying to me.
Have a great day
Logical context and love your calming voice,very soothing so that alone has gotta help my cortisol levels!😅🤣🙏
Thank You
Good info
I love sweet tea, so I’ve started making it with monk fruit. Tastes just like sugar. Yea!!!
Even MT. Olive bread and butter pickles have alot of sugar l think.
Is there list of the foods that are low carbs. Also antifungal foods as well. Recipes will also be appreciated. Thsnks
Can one do your eating plans as a vegetarian or vegan? Do you have suggestions for that?
Thank you for this video.
Nice to see a fruit on the side 😋 I do enjoy fruit and have once in awhile...
Great tips thank you. Is there anything else one can eat with the eggs for breakfast?
I eat whole foods but I need my carbs otherwise I get too thin! I am ok with 16/8 time restricted eating.
I love your information. I was on low carb for a year. I lost 30 lbs. It was great. Then I had a kidney stone. I was so sick and had to go to the emergency room. I was eating meat, eggs and lots of spinach. Also I was not drinking enough water and taking protein powder. Lots of oxalate in spinach that combines with calcium to form kidney stones. So, I am unable to stay with it. Please comment on my situation. Thank you.
If you are able to eat dairy, the fatty acids in full fat dairy neutralize oxalates. I eat skyr, but you can buy (or make your own) full fat, preferably grass fed yogurt and eat that on days you have oxalates. Also try mixing up your greens - bok Choy, broccoli, Swiss chard, dandelions, kale, escarole, brussel sprouts, cabbage.
Protein powder is handy, but my endocrinologist told me to only use it on days when I did a lengthy strength workout. Because it’s absorbed so quickly, it raised my insulin and I was becoming insulin resistant, even though I’ve been keto for years. I had stopped losing or maintaining weight and started gaining weight and fat. I was having hunger cravings in the evening. Protein in its whole-food form is more slowly absorbed and filling, and powders should be used occasionally as a supplement. Definitely add some fat and fiber to the smoothie to blunt insulin response, like mct powder, nut butter, or avocado, and fiber like berries and salad greens. Alternatively, drink as a shake accompanied by a salad topped with some olives, cheese, avocado, or nuts.
I've been following the keto diet for 4 months now. I've been low carb for over 2 years. I still have high morning glucose readings. I also have high glucose reading after exercise.
Is it normal for glucose level to be high after exercise?
@@Simonpt2000no it should actually help lower it
Just as food for thought-food manufacturers separate out the different sweeteners they add to food on the label, food labels go in order from most to least based on weight. So if all the sugars were lumped together they may be the top ingredient but if separated out they fall lower on the list. Look for anything ending in -ose those are some of the many sweeteners out there.
I've been faithful to the keto diet for 3 months. I've dropped 40 pounds and my blood pressure is much better. But is this diet sustainable? The foods available to me are very limited. Is there a "step 2" to this type of eating? Can I begin to expand my food options without returning to my old ways of eating?
Its like i have a mini cheerleader in my back pocket.Ty!
Isnt it just a shame on how there are so many foods with added sugars? Sad. Shame on food manufacturers! Just listening to you talk makes me want to eat healthy!😊
What are your thoughts on 647 bread (Schmidt)? The net carbs are low (because of the fiber content) and sugar is pretty far down on the list. Crazy thing is if I eat breads (bagel, etc) for breakfast, I'm not hungry until late in the afternoon. If I eat eggs and meat, I'm starving in a couple of hours!
I think the key for most people is to stop eating processed food, like bread , anything packaged made with flour. And ofcourse eating more veggies since they are filling and low in calories,
I have an eating disorder and am afraid of eating big portions. I know you mention this plan prepares the body to get used to low carb and start a healing process but for me, I need to heal mentally and spiritually first. Do you think it would be reasonable to apply your theory and measure out the portions? I know I can overeat on any food and this is my last hope. Thank you for sharing 💜
Soda is my one thing that gets me every day