Ignore Counting Vegetable Carbs On Your Keto Diet - Dr. Berg
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In this video, Dr. Berg talks about the reason why you do not include vegetables carbs on ketogenic diet. It is recommended to take 7 to 10 cups of salads a day and that is equivalent to 3.5 to 5 grams of carbs, the overall calories and grams of carbohydrate in the salad is only small amount. The glycemic index of the green salad is 15 and the glycemic load is 3, both are extremely low. He also talks about some of the key benefits of vegetables and leafy greens in a ketogenic plan.
Key Benefits of Vegetables and Leafy Greens:
• Nutrients - Vitamins, minerals and trace minerals.
• Phytonutrients - Carotenoids, beta-carotene and antioxidants that add additional help to the body.
• Fiber - Soluble fiber to feed the microbes which then allows it to exchange back the beneficial fatty acids like the butyric acid which then feed the colon cells and also helps improve insulin resistance.
• Buffers pH - The vegetables will also buffer the acidic pH from the consumed meat.
• Helps fat travel out - It helps with the elimination from the liver out to the gallbladder and through the colon.
Today we're gonna talk about why you do not include veggie carbs on keto (ketogenic diet). Now, there's a mixed viewpoints on this, some people do some people don't. I don't recommend including your vegetable carbohydrates in the formula from the carbs and I'm gonna tell you why. So let's take for example one cup of salad. Usually going to do leafy greens in a salad, on average one cup of leafy greens is 1.5 grams of carbohydrate. If we minus the fiber which is one gram, we get .5 grams of net carbs. So we're dealing with a half of a gram. Now, I do recommend 7 to 10 cups of salad or vegetables per day. That would equal to 3.5 to 5 grams of carbs. Extremely low. You're allowed 20 grams to 50 grams, and your huge salad that provides a lot of benefit is only gonna count for 3.5 to 5 grams just a very small amount. So the overall calories and grams of carbohydrates in the salad that you eat are just such a small amount. It's almost insignificant. The glycemic index for a green salad is very small. It's 15, the glycemic load which is basically the amount of carbohydrate minus the fiber is 3. That's extremely low too, because less than 10 is low, 10 to 20 is moderate and greater than 20 is high. So it's low in the glycemic index, it's low on the glycemic load. It has significant amount of fiver which actually causes the overall carbs to be less so we're dealing with 0.5 grams. Now, let's talk about some key benefits of vegetables leafy greens into this keto plan. Well, number one they provide the nutrients the main nutrients, vitamins, minerals and trace minerals. It's very difficult to get all of your nutrients just from meat, so we want to add the vegetable family. It provides the phytonutrients, that's all the additional nutrients like carotenoids, beta-carotene that add additional help to the body and antioxidants, very important.
Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he 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. Berg 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
#keto #ketodiet #weightloss #ketosis
This is great news. I started eating veggies yestday and struggled to keep under 20g of carbs. This makes Keto even better than before!
Every time I have a keto question Dr Berg comes out with a straight to the point video with all the info I need + some!
he is a psychic!
Agreed..hes awesome
That's exactly what I was saying in my head
I know!!!
He is a wonderful talking encyclopaedia 😊👌🏻🌹
Hi Dr Berg
My salad consists of
5 cups mixed greens
4 mini carrots
4 cherry tomatoes
1/2 avocado
1 tbl spoon ground flax
1 tbd spoon ground chia
3 oz grilled chicken not organic
1.5 hard boiled egg not organic
2 large button mushrooms
1 til spoon nutritional yeast
Olive oil and white wine vinegar
I've been eating this salad at lunch for over a year I'm down 105 lbs another 30 to go I feel great.
Thanks
Hi there are you allowed carrots on keto? am very new to this thank you
Here's something to try, Good Seasons Garlic & Herb Dressing made with Hemp Seed Oil and ACV! It's tastes fantastic and you get all of your Omegas at the same time!
YEPP FOR CARROTS WITH CREAM CHEESE! OR STEAMED CARROTS AND SALTED BUTTER!
TheDynamiteGuy hemp has 0 omega 3s, sorry and yes we can have carrots, just have to count them
@@MsBellaSky
Hi Bella
The only veggies I am concerned with are potatoes I do eat them occasionally but am cautious.
I eat carrots but Don't go overboard.
I'm so glad you explained this, Dr. Berg, because I thought I could only eat 20 carbs of veggies. Salads, here I come!
I have lost over a 100 lbs doing a combination of low carb and intermittent fasting (going from 230 lbs to 130 lbs). I frequently have half my plate covered in a mound of non-starchy vegetables ( like broccoli, cauliflower, spinach, cucumbers, green beans, sprinkled with a few tomatoes slices, bell pepper slivers, and
diced onions). It has never impaired the speed of my weight loss, and I always feel better when I have them. Given such good results, I never count the carbohydrate content in my vegetables. In fact, when it comes to long term adherence - I have been on a low carb plan for over 3 years - vegetables provide enough variety in taste and texture. This is vital important since many people quit or don't even attempt a low carb eating plan because of the lack of variety in taste and texture.
Good to know because I can't imagine my life without LOTS of veggies! I was trying to leave out cauliflower and broccoli because they have lots of carbs, esp. if I ate 1kg a day..but I felt pretty lousy at the end of the day without them. I always eat tons of veggies, even before keto. And I am really worried that I did it wrong because the amount of veggies I consumed daily.
Thin and Fit, you are correct.
CONGRATULATIONS!! That's AMAZING....👍🏼👍🏼
So what else do you eat? How long do you fast? How much protein & fat? Curious
Kee Kennedy, I don't monitor strict macro percentages when it comes to protein, fat, and carbohydrates. I just regularly eat certain foods and regularly avoid certain other foods, and that keeps me in the ballpark of where i need to be, with regards to macros, without the need of having to obsessively count everything. I generally stick with fatty cuts of meat (ribeye steaks, brisket, ground beef, chicken thighs or wings with the skin on them, various fatty cuts of pork, and salmon) and eggs. With regards to vegetables, I eat all vegetables that are grown above ground with a few slivers of carrot slices and onions thrown in for flavor. With regards to fruit, I only eat avocados and tomatoes. You can eat a copious amount of these foods and never exceed 30 grams of net carbs. Finally, for added fat, I will use butter or olive oil for cooking and dressing foods, or add in a half cup of almonds, macadamia nuts, or pecans. That is really it. When confining yourself to these foods only, you don't have to focus on every gram of carbohydrate, because you usually stay within your limit, because meats, fish and eggs have virtually no carbs, and the vegetables and two fruits I mentioned have most of their carbs coming from fiber, and therefore don't adversely effect your blood sugar or insulin levels.
With regards to fasting, my practice is equally simple. I just fast for 23 hours per day, and reserve one hour - generally lunch - for my big meal. I do what is popularlyknown as OMAD (One Meal A Day). I hope this answers your question.
I really like the fact that this video endorses eating a lot of vegis and not being so obsessed with counting every little thing! I think in life when it comes to health and diet and losing weight each person has to do what works for them. We all have different digest systems that handle foods differently. Some people can eat truck loads of vegis and be fine, others eat one salad and they’re bloated. You have to experiment with your body to see what works best for you. Everyone is looking for the perfect answer but in reality you just need to find out for yourself what your body does and doesn’t like. There’s so much controversy and what vegis to count and not count. Personally I don’t give one iota about counting vegis. I love vegis and LOVE HUGE salads and if I’ve made the sacrifice to cut out the junk and I actually enjoy salads then I’m gonna have a salad the size of Texas if that’s what I want. I’m not gonna worry about stupid macros and each gram of net carbs when it comes to healthy food. When you get so obsessed with all that, and put all your emphasis on that .... you lose perspective of the bigger picture.. which is finding something that makes you feel happy, something that you can do and don’t feel to deprived, something that doesn’t feel so stressful to accomplish and most of all something that is SUSTAINABLE!!!! That’s what it’s about. Realistically whose going to go for the rest of their lives counting macros?!! That’s the kind of crap that makes us frustrated and want to give up. You go through all that, give up all these “comfort foods” only to see the scale not move. Super frustrating!! But really it’s all about training our minds to see the benefits of eating healthier and finding our own ways to stick to it and not give up. All the stupid rules are what make people throw in the towel! Gage your moves by how your body feels, are you losing or are you gaining? Are you bloated with certain foods or not bloated. Each person has their own journey and only you can figure out what works for you. And remembering it’s ok to experiment and take your time in finding how you can be the best at this and gain success, this is not a sprint in a race, it should be a slow and steady lifetime marathon. Eat your vegis if they don’t bother you and enjoy them!! Vegis are life! 😂
goerdtjt dude! Super awesome post! Absolutely on the mark...you need to enjoy eating healthy real foods...that way on rare occasions you can eat whatever you have in front of you and get right back on the wagon the next day and not gain weight!
I have to agree with you. Also, counting every little thing doesn't seem natural to me. I guess for me, it takes out the joy of eating if I'm going to go to an app and enter all info. I'm sorry, but easy does it and making better choices every day. Of course, everyone has to do what works for them and that's ok too. Thanks for sharing that!
I love my veggies too! I eat tons and tons of them each day and I feel great
Dr. Berg should just have a list of items NOT TO BE COUNTED as carbs.
Count everything else minus the fiber for net cab total.
Ok, so dont count total carbs?
You are truly amazing! I wish I've learned this before, it could save my levoved dad's life. He died at 61 from heart failure, in consequence diabetes and obesity. I wish more and more people can benefit from your amazing work. Thank you so much for sharing, from the bottom of my heart. You are saving lives.
I know this is off topic but you have very pretty eyes as well his videos are interesting too.
Trueeeee! I stuff down 600g of veggies daily! Yes 600g! Each day I’m still in deep ketosis! Love it! 💪
Love ya Log
Yeah ...says the 12 year old 22 year old guy with a ripped body !
Lmfao
But yeah...if you can do 600 grams...freakin for it dude!
Life is to be lived and enjoyed....that’s why Keto is finally a lifestyle (not a diet) ....it can be fun and healthy for all kinds
Logan ...you cured a brain tumour when you went Keto right? ... if that’s not the endorsement to settle all arguments...then nothing will get through the sugarheads lol
How often do you workout ?
Angel Vera I think Logan has a channel...might be an answer there
600 grams .... wow.....that’s awesome. I used to do that much but my system can’t handle it.
I lowered it for now to give my system a break and will slow reintroduce in the next few weeks.
I have a fatty liver , I was counting all carbs and not getting near enough veggie carbs for fatty liver repair. Now that I quit counting them I feel much better.
Just go full carnivore. Meat heals.
So you dont count any veggies?
Tillema Contracting and Design same here. Had I known I would have had 7 cups.
This is legit probably my favorite video by Dr. Berg. Simply because I LOVEEEEE my veggies. I do actually eat the full 7 to 10 cups a day. I feel amazing too!!!
Thank you so very much 🙏🏼🦋 I won’t count my carb on veggies anymore . I grew up eating greens 🥬 ( thanks to my mother ❣️) I’m going to increase my veggie intake 🥦🥬🥒
NO you can't not count ALL VEGGIES only greens.
Been doing keto how you suggest for past 5 weeks and already lost 20 lbs and feel so much better. No exercise yet. I have lots of chronic health conditions and pain. Reducing body fat can help reduce pain as research shows. That's what I'm aiming for. Thank you.
Thanks for the video. I started keto like 5 days ago and was sick of meat and fat already. I have been missing my fresh salad.
Your most important video, yet! These concepts are key to understanding healthy Keto! 👍
L F totally agreed....every time Berg has ever talked about veggies and 7-10 cups....I always felt he should make a video like this...cause I had a good feeling he did not count his carbs that come from veggies lol
@@qthirteen13 yes, it was long overdue to clarify that, imo 🙂
Should we be concerned with carbs from onions? Does eating a lot of onions make us get kicked out of ketosis?
I am going to make a green salad with 200g spinach, 100g savoy cabage, 100g kale. Net carbs 16g Dr. Berg is kind of underestimate carbs in veggies. This is the reason I am very confused about keto and veggie-carbs
That salad is about 11g net carbs.
Same!!
The whole point of this is to eat vegetables.
@@kavinsky2 Yes. But that's far more than 3.5-5g of carbs Dr Berg is saying.
I agree he seems to underestimate the amount of net carbs in veggies.
Not in all of them but in several.
I'm a salad freak! But sometimes I wonder if my love of large salads can get out of control with carbs sneaking up. I probably have close to or over 6 cups of greens (romaine, spinach, spring mix...) 5 slices cucumber, 5 grape tomatoes, about 4 very thin slices ( about 2 tbsp worth) of red onion, about a tbsp each of roasted salted pepitas and almond slices, maybe a 1/4 cup chopped marinated mushrooms, 2 thin slices of genoa salami and topped off with a good hunk of Murry's sheep's milk Bulgarian feta cheese, a healthy sprinkling of oregano and some good quality olive oil and red wine vinegar. It's the favorite of my 2 meals per day.
What kind of leafy greens have only 0.5g net carbs per cup? My Tuscan Kale from Trader Joe's has 7g net carbs from one 3.5 ounce serving. A 10 oz bag would be 10 cups (by Dr Berg's definition of a cup) and it would be 21g net carbs. That is about 2g net carbs per cup. I do not like the "cup" measurement Dr Berg uses. Who buys their veggies in cups? We either buy by the bag or by the bunch. We can weigh the bunch at the store. My veggie bunches are typically around 10 to 12 ounces, but they vary.
Dr you are exactly CORRECT!!!!! Been doing this for a long time....feel fabulous
Great to hear. I've been asking myself this and he just answered it. Thanks Dr. Berg!
Thank you so much for this! (And thank you for directing me here from the response to my comment on another video.) This is GREAT News! And explains it perfectly. Have An Excellent Day!
I don't listen to "the experts"! I follow.Dr. Berg and Dr. Darren Schmidt who have RELIABLE sources of Nutrional Info that really work! It takes time to learn and apply but I know more today than I did yesterday!
Much love and gratitude!
@@20alphabet
A lot of research is flawed. Recently, when a Harvard reseracher claimed coconut oil is pure poison it makes me question agendas.
Wow....you guys are mean!....dr berg is an expert....lmao
P.S. Dr Ken Berry is also an “expert” ...very knowledgeable lol
I don't question adjendas. I see it straight up adjenda 21!
We don't need a major medical study to see what makes ya sick and what makes ya well!
Dr. Berg and Karen are the proof in the pudding!
De Berg, Are you referring to only salad and leafy greens? Carbs in things like broccoli, cauliflower, tomatoes, pretty much any vegetable really adds up. Would you please clarify?
Thank you Dr Berg! I have been having such a hard time with my carbs because of veggies so I just went ball to the wall and stopped eating them altogether. Ive been miserable and feel very unbalanced. Had my first salad and feel much better!! Didn’t count any macros for green leafy veggies, cucumber, and small piece of tomato. I DID count the extras: artichoke hearts. Pecans, chicken, feta, and dressing. At the too end of my macros with my add-ons but its totally worth it. Gonna have green leafy salad with cucumber for dinner (no toppings). I can do this!!
I eat as much salad first until about full then my protein to avoid overeating my protein.
Yep that's a better way to do it.
You shouldn't be afraid of protein. Imo, keto is like protein>fat after being adapted.
makes super sense amigo!
Ugh, thanks for the tip, I need to try this. I am a NOTORIOUS over eater of protein, especially while working out.
Smart
Hello Dr. Berg,
I wanted to ask you some things about eating veggies and fruit. I daily eat a good amount of salad, tomatoes and cucumber but still don't get close to 4700 mg potassium. I wanted to add some other veggies but don't know If I can eat too much because of the carbs and sugar in these veggies. Can I eat strawberries or currants etc. ? Is 20+ carbs okay in veggies or will that kick me out of ketosis? For Example: If I want a huge salad with: 100g strawberries, 100g cucumber, 100g raspberries, 100g currants, 100g tomatoes and 75g romaine lettuce - that would be 20,7g carbs (18,5g sugar). Does that mean I can't eat those veggies or what?
3.5-5 for leafy green but if someone doesn't do salad but eat broccoli,cauliflower your saying alright to eat that much broccoli in one day ? 1 cup of broccoli would be 42 Net carbs for 7 cups of broccoli .
So I avoid starchy veggies obviously, but what about things like tomatoes? Or broccoli? They tend to have a bit higher carbs. Should I Not count those net carbs as well? Just making sure. Also I really needed this video, my hair has thinned out a bit several months into keto and I believe this is why
Great video Doc, but most people don't just eat leafy greens in their salad as this gets a bit boring after a few days. So we add cherry tomatoes, radish, olives, green onions, and usually a tbsp or two of dressing (Primal kitchen or home made organic balsamic/olive oil). Should counting carbs still be done then?
Good question. I’d like to know this too.
You can eat all the non starchy veggies you want, in a salad or otherwise. Count the carbs (if you have to lose weight) from your starchy veggies. That's it! 🙂
Yup, his salad look like kale, spinach and arugula mixed🤕
Only leefy greens..
But when you see the video, he shows some pictures of red bell pepper🤣🤣
I'm sure you cant include this type of veggies.. let alone without counting😆
could you do a video on beets and/or root/tuber vegetables, please? you and dr cywes are so effective at emphasizing vegetables.
I do appreciate this man's work. Thank you, sir.
Dr berg I have been watching your videos for weeks now! I have got more answers from you, then from my doctors and seeing a naturopath!! You are amazing and such a blessing! I appreciate it thank you!
I just found out my nightly salad amounts to 19 gr of carbs!! And that's not including avocado. My salad does not include non-keto friendly veggies. I was shocked, wondering how on earth I could reach a daily carb limit on vegetables alone, or what else I could possibly eat the rest of the day. Very helpful, can't imagine giving up my salad.
If a person doesnt have a blood ketometer and doesnt knows what their carb limit is, I'd suggest counting the greens since you will need to be staying under 20 carbs to guarantee ketosis. Five carbs can mean a bunch if staying under 20 carbs. Personally, the satiation received from fat and protein, wouldn't allow me to devour even close to 7-10 cups of vegetables, but to each their own and whatever works, works.
What about cooked veggies with salt? I am from Asia and we have lots of veggies that are not on dr bergs list of cruciferous but i think they are healthy anyway. These need to be cooked (light stir fry) - bitter gourd, okra, ivy gourd, ash gourd, ivy gourd etc.
So happy to have found this. Answered my question. Thanks Dr.Berg.
What about other veggies like tomatoes and cucumbers in your salad? And cooked veggies like broccoli, cauliflower, etc? I eat 6oz broccoli and 6oz cauliflower rice at lunch. Dinner includes a salad with 6oz leafy greens, and 3oz each of cucumber and tomato.
I would Definetely keep eating those veggies that you mentioned, but I would count the carbs just to be sure. What could it hurt to be sure you're under the recommended limit. Be sure to shoot for net carbs by subtracting the fiber content, and the total will almost always surprise you with how low it actually is!! Good luck, ....and it sounds like your doing great with your Keto!!😉
I eat lots of broccoli, cauliflower, brussels sprouts, and other veggies too. And broccoli and cauliflowers have pretty high carbs.
tomatoes and cucumbers help too...they have molybdenum..amazing stuff didnt know we ate that too, i only saw that in STP engine oil treatments
broccoli, brussels sprouts, cauiflower is unlimited, you count stuff like tomato, pepper, onion etc
Why the dr dosnt answer?
I have been doing keto for over 8 years and still 240 pounds down and holding steady. All I know for me eating unlimited veggies would not work because I could eat 20-30 carbs easy just in veggies. I do not do the whole net carb thing because for me it is not limiting enough and it tended to make me have more cravings by getting in too many carbs. I think this is one of those individual things that is trial and error.
How do you get your micronutrients in if you don't consume a lot of veggies? Have you tried more veggies and seen if it will have an impact on your size?
Dr. Berg thank you for this video. I'm only in my second week of the Keto life style and I have been counting my vegetable carbs in my macro totals. However, I will not do that going forward because this will help me to stay within my carb limits per day. I've ordered your new book to assist me on this journey so that I can get the full benefit of this life style change. Make it a great day.
UK viewers beware!! We DONT need to subtract anything from the carbs listed on our labels... its already done in this country.. what you see IS the net carbs! I've been doing this plan for 4 months and only just found this out😕 wouldn't want anyone else getting caught out
Great information!! Cheers from Australia 🇦🇺
Does this also include to not count... onion, cucumber, baby bell pepper, tomatoes?
Dr. Berg I’m sorry if that has been asked but I’ve been trying to live by 7-10 cups of vegetables like you recommend in many of your videos but I can’t help but want to clarify 1 cup is 250g, eating 10 cups so far has been impossible for me. Most I’ve done is 600g a day over 2 meals and that really leaves me little room for other foods. Have I been counting it wrong? Thanks so much!
What about Cauliflower and broccoli and green beans?
Thanks Dr. Berg! Just down loaded your app. Great information that I’m applying!
Thx for great info. So it means Carnivore diet isn't healthy, correct?
Dr. Ken Berry needs to watch this.
I’ve been doing keto for a month and counting veggie carbs. This is very interesting. Im still only producing moderate keytones and doing 25 net carbs a day. But i also watched the video on adrenal fatigue which i have and am working with my dr on. Going to keep at the keto and hopefully results will show in the next couple months.
I am so happy you posted this video I was worried about the net carbs in vegetables, am very new to Keto and learning mostly from your videos. We have a bacon and eggs with a bit of cheese and half an avo for breakfast mostly skip lunch or if we do have lunch would be smoked mackeral or fatty stuff like cheese and olives or salami or pork rinds not sure if that is good, and have 7-10 cups of salad and veg at dinner with protein which consists of mostly fried cabbage or brussels sprouts, and a spinach and kale salad am still scared to try sauces that are allowed but will get there, was so concerned about the net carbs in the vegetables, as I do love cabbage and brussels sprouts and was worried that it was too much food at dinner thank you for posting this, feel so good though lately something is happening feel so very good...I have a question if anyone can please answer, how much does 7-10 cups of veggies and salad actually weigh, I am not from the USA we use grams and kilograms etc, is 10 cups of veggies 280 grams when you weigh it on a scale?
Another excellent video Dr Berg.
Thank you 🙋♂️
Dr. Berg I have just been diagnosed with colorectal cancer stage II. Please give me some advice moving forward. I am devastated. I do have a team of doctors who have an aggressive plan.
So what carb foods should I be eating and counting?
What about things like mushrooms,broccoli,asparagus,brussel sprouts and onion?
I got a salad chopper after watching one of Dr. Berg’s videos and it is one of the best things I have bought for myself. It makes it so much easier to have more greens in my daily meal.
Thank you, Dr. Berg. How about green beans or cauliflower rice, which have higher net carbs than the green leafy veggies?
I'm insulin resistant and have to count EVERYTHING that goes into my mouth, including leafy greens. If I go over 17 net carbs per day I stall.......
Me too. Very sensitive to overload
TA asks a very good question that I have been wanting to ask as well. Dr. Berg always talks about salad and leafy greens not counting toward total carbs, but my salads include lots of other veggies other than just greens. Do we not count the tomato, onion, broccoli, celery, cucumber, radish, etc either? And do I count my big stalk of steamed broccoli for dinner or other steamed / roasted/ sautéed veggies? And what about recipes that include veggies? ( such as egg roll in a bowl with lots of cooked cabbage in it). Maybe I have missed this info, but there seems to be differing ideas and I haven’t been able to get clear on this.
You could try using cronmeter to get a sense of what carbs ( net ) you are consuming a day, there is a free version that's great, you can setup your foods in a massive list then just copy forward the next day and add the volumes you eat of each that day. Takes 5 minutes to track it accurately. Otherwise its too hard, I assume all net carbs count so you need to be under 50. 1 carrot is about 10 grams from what I see, 4 cherry tomatoes 1.5grams.
carbs from all veggies are exempted from ''demonizing'' tax... eat all veggie you want!
Susan, I use a simple rule for myself. I count the root vegetables, like beets and carrots, and I don't count the above ground vegetables. Foods that are normally used like vegetables but are botanical fruits, like tomatoes and cucumbers, I count as vegetables, other fruits I stay away from except as an occasional seasonal treat. Onions and garlic I don't count at all, that's a necessary seasoning here in my house. Avocados I count as a fat.
I may be doing it wrong, but it's simple and I think more accurate than some other standards I've seen. Hope this helps.
I would not add this unless your metabolism is very slow
If you still need to lose weight then count carbs from starchy veggies. You can eat non-starchy veg as much as you want. Pretty simple, really. 🙂
I like the app a lot. Thank you Dr. Berg 🌹
Learned something, makes sense, very good presentation!
I love this... veggies aren’t a restriction but a requirement
What about berries? Do I need to count the carbs keto approved fruits?
Sorry but i ve followed ur advice by taking 7-10 cups keto veggies and it bloats me like crazy so i cut the veggies altogether and feel much better
green vegs bloat me too so I do cabbages lots and less of kale ..
hangga diputra Same. Veggies aren’t necessary.
Agreed, NO more leaves and stems for me! They do not agree with my digestion and I have virtually gone carnivore that is cooked rare. I feel SOOOO much better!
Veggies are necessary to support your potassium intake(3000mg/day) unless you're taking some supplements. However, he'd also recommended not to take veggies that gives you bloating which is an hindrance to losing weight. Veggies are also important for your body as it offers various other essential benefits so instead of avoiding veggies altogether, listen to your body and take those veggies that best fit to your body type.
Include Apple cider vinegar... let's see how it goes
Downloaded...Thank you, Dr Berg and Karen
Thanks for the App.
Well that really sucks. 7-10 cups per day?! I CANNOT eat any raw vegetables. I just can't do it. I've tried so many times even chopping everything up as small as I can get it and still can't do it. I cannot stand the texture of leafy stuff in my mouth and trying to swallow it feels impossible. I know I can do smoothies as well, BUT... without adding a bunch of fruits to it as well it just tastes terrible. I mean, I'd rather drink it than eat it, but why does EVERYTHING that is good for us to eat have to taste so gross??
But do we count carbs for other veggies like zucchini, bell peppers, tomatoes and other things like that? Or only leafy greens are omitted?
Well actually I eat more than 10 cups of veggies a day. Am I doing wrong?
I wished now, two years later, after loosing 40 lbs, now having had gained it all back. I would've stuck with your method of a ketogenic diet. I was eating lots of vegetables. Didn't have as many issues, as when I started to LIMIT the veggies. You name it, I dealt with it. Now, I'm going back to the basics of your method. Thanks Dr. Berg. I'm to be continued...again...#2021 🥬🍅🥕🥦🥒🥓🥩🍗🍖🥗
Can we eat carrots, beets, plantains, yams, sweet potatoes for the 20-50g allowed ?
Great app Dr.berg,,..
Consider including or come up with keto analyser kind of app....,😊
Dr Berg is officially my Doctor :) Thank U Mr Berg!
But what about Bell pepper, tomatos or carrots? Can I really eat as much as I want to?
Thanks Doc! I'll get the app for sure
I love your videos, Dr Berg. You always provide the best, most insightful information. You're clear, consistent and always, forward thinking. Thank you, so much. You have helped me, so very much, on my Keto journey and I really appreciate your work.
5 cups of cooked carrots are 39g net carbs.
So I think he's referring to leafy-greens.
Confusing.
He says don't count "vegetables".
@Dr Eric Berg DC ?
Good day. I have a question. Dr. Berg's salad, - must it only be a green salad, or can you add tomatoes, onions etc with?
I always count my salad carbs because a salad (at least mine) consists of more than just leafy vegetables. My salads usually come out to 10-15 NET carbs.
I was just saying the same. He only refers to leave greens in the count, there are many other vegetables in a sal.
You should build a Keto calorie app!
Not a calorie app... that is OLD SCHOOl, but a NET carb app is what you should be asking for.
I’m a recent diabetic. My numbers were CRAZY when I found out just over a month ago. Since that day, I’ve completely cut off all sugar and stopped eating all those unnecessary carbs like bread, rice and so forth. I’ve dropped 25 pounds in that time. I eat salad at least once a day and drink ACV twice a day. Is intermittent fasting okay or should I only stick to the Keto route?
I love your videos ,you explain everything in a way that is so easy to understand Dr berg you are one of a kind , thank you❤️
Am I supposed to track all the extra veggies I put into my leafy salad such as tomatoes, mushrooms, celery, onions, etc?
This helped me a great deal because I was counting veggie carbs and always going over 20g. 2 cups of fresh broccoli cooked is 22g????? It was so confusing!!! Thank you for the input!
Well his example was a leafy-green salad. 10 cups of it amounted to max 5 grams of net carbs.
That's what he says you don't need to count it because it's only 5 grams, on a total of 20-50 that you're allowed.
But if your veggies are 20g net carbs i think it's significant and should be counted ?
I'm myself confused with the video.
Leafy greens and carrots for example are very do different.
I feel his statement is too broad.
Ketosis is not about how many carbs we count, but how many carbs we do eat, whether we count them or not.
Only keto tests (I use stripes) can tell if we're actually in ketosis or not.
Maybe I'm wrong. As I said the video is confusing.
I'm confused as well. White board said veggies but he talked about leafy greens. I like cooked veggies but those have much more carbs so hoping someone can educate me on this subject.
Perhaps I am over thinking again. I noticed photos of salad is only greens. So are you saying added veggies like cukes, tomatoes, carrots, onions and peppers do not need to be counted.
Seven to ten cups per week I could see, but not per day, especially on Omad- I think this number is not realistic. Two cups per day could work.
Thanks doc very informative
Thanks for your continued support!
Dr. Berg, I appreciate your great job and channel contents. My question to you is that I usually have 4 cups of different veggies per day including salad and cooked veggies. Out of the leaves what are the veggies you are talking about? Could you refresh our minds regards what they are and the best way to cook them?
Find the healthiest veggies....then try them until you know which ones you prefer to eat....then find a to combine them in a way that agree with your tongue.....enjoy....and don’t stress ....as long as you get enough veggies per day ....and remember you can switch them up so you get all the benefits of each kind....you will be healthy....food shouldn’t be a stress in your life....that’s why god invented Trump! Lol
Hahaha ... Thanks for your great advice, Mike! I'm chill and not stressed at all, especially, because I learned how to eat so well! ;) No stress out of which is inevitable!
So Dr. Berg, are we just not counting the carbs for raw salad greens or raw and cooked i.e. collard greens? Or are we not counting all vegetables best suited for keto meaning the salads and cruciferous vegetables? That means that tomatoes, rutabaga, carrots, radishes and cucumbers should be counted right?
How many gram is a cup? I find all cups being different in size or do you mean 1deciliter=1cup? Thanks for yet another great video.
not sure - but 1 ounce equals 1 cup
@@Drberg an ounce is not a cup, an ounce is only 28 grams. A cup is 8 ounces.
We will not count raw vegetables. And cooked vegetables like fried cauliflower fritters, cauli pizzas, fried okra and masala brinjal etc ? Still these are countable ?
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To count them or not... bottom line is if I eat 60 carbs worth of veggies today will it kick me out of ketosis?
Carl Keller depends how insulin resistant your are...and how fast the carbs get into your blood....you’ll have to experiment with a blood ketone reader to be 100% sure....but 60 grams is such a small amount over 50 so I doubt it....and if it does....fast the next day
Mike most of my carbs are veggies. I mean I am in ketosis, 100% tested and all. It's just that all this time I am counting veggie carbs and maybe 75% of my carbs are veggies. So basically if i dont count veg carbs I'm eating around 12 carbs a day. Not counting veggie carbs would be huge. I don't really want to experiment since the weight loss is coming along great but i wouldn't mind a taco or small bowl of rice here and there if i could afford it.
Carl Keller do what works for you...if you ever have a doubt as to how much carbs you ate...fast the next day to make up for it...and just monitor your weight all week...divide up the average...do the same next week....divide up the average ...and if you see a gain in weight...you know your in a calorie surplus...then you can adjust next week
Your so right! Veggies are so important especially non starchy, the keto diet is already restrictive so who wants to be worrying about watching your green & leafy goodness brings (:0)i feel so much better for not watching my intake of vegetables! And FYI some of the diet apps include vegetable carbs so it may be better for some to avoid if they don’t want to worry about what they eat (not including Dr Bergs app) never visited that app.
I LOVE LOVE LOVE salad and veggies so I like hearing this 👍🏻
So what are those 20grams of carbs a day? I thoumught they had to come from vegetables, oild and protein?
Zeyna Nd
If you subtract the fibers from the amount of carbohydrates , you will have the net carb (as he said in video).
Dr. Berg could you do a video on what we should eat with diverticulitis.?
What happens if you Keto 3 days, regular diet 1 day, as a cycle? Does going in and out of Keto cause a problem going from ketone to carb energy and back again or does it keep both microbiome types alive for diet flexiblity but give keto benefits most of the time?
So I can eat my green salad with cucumber and tomatoes and sometimes carrots without counting the carbs (all round 500grams) 🤔
I always put only 10 to 20 grams of each because of the carbs and without skin. Because I eat also spinach or kale max 200 grams otherwise I get a read counter on my carb manager
Jean Arias I track all my food to get the big picture but To make it simple I ignore the carbs on green vegetables (broccoli, lettuce, kale, celery, cucumber ) I have huge salads, feel good but i am still able to stay below 20g of carbs per day
Jean Arias
If you subtract the fibers from the amount of carbohydrates , you will have the net carb (as he said in video).
@@pepitapieeps9384 ok. i see. You're the first one make sense toe here.
Not counting ANY veggies like Dr Berg says in this video is very confusing.
Of course leafy-greens are very low in carbs.
But not all veggies are leafy-greens!
Several veggies have much higher amounts of net carbs than leafy-greens.
I don't understand why he says to not count any veggie.
My feeling is that he wanted to talk mainly about leafy greens and got confused and said all veggies..
5 cups of cooked carrots is already 39g net carbs!
.. confused.
The fruits and vegetables are only going to be as good as what their roots uptake in the soil. It all begins in the soil.
I do not count anything. I follow OMAD. I eat 80% veggies, nuts and seeds. Protein varies from day to day but no more than 6oz...if I go over it is rare. My weight has stabilized and I want to get leaner. Trying to get to single digits bodyfat. Going to cut dairy out of the diet to see what happens. I get a lot of calories from that daily. I love my cheese.
Oscar Almonte you will probably have to incorporate lifting weights to get single digit body fat....just eating I feel you can only get to 14-18% body fat at best...but don’t quote me in that lol
Mike Bracciodieta
I workout 🏋🏼♀️ 5 times a week. Single digits for the summer 💪🏾
So if your doing intermittent fasting and you are only eating 1 meal per day...does that mean you have to eat 7-10 cups in that one meal?