“Don’t tell anyone you’re doing keto.” I laughed out loud when you said that because it’s so sad but sooooo true!! All of this is such good advice, Steve!! Thank you!!!
Yes - my sister now calls me the "carb Nazi" since I constantly refuse her lasagna or homemade sourdough bread. I should never have mentioned keto when explaining why I don't eat that stuff; people seem to be more accepting if you just say "I'm watching my calories," or "I have issues with wheat."
Yes, so true!! But it's hard to not talk about something that excites you so much!! Keto and Jesus!!! What else is there?! (editing this because I got interrupted with a phone call and hit reply)... I just wanted to add a smiley face, because I know there are lots of things that excite us... but I definitely agree that some people, including family members, just don't want to hear the excitement changing a lifestyle that involves food. (okay, I'm done now.) 😁🥰😋
Great advice Steve. Almost a year ago my doctor fussed at me because of my weight and because of how bad my labs were. I asked about keto and she complained even more. Now I am down 115 pounds and my labs are perfect. I never told her about keto because of her negative attitude.. I have spent a fortune on buying new clothes especially in pants. Thank you Steve for your great channel and for your continued education.
Nice job! NOW is the time to share what you did with your doctor. If your doc sees multiple people having those kinds of results they hopefully will be forced to challenge their own beliefs.
I would agree with @skindigo . It's time to tell your doctor. I got off keto because my doctor demonized it. I gained my weight back. I fired my doctor. Now getting back on the healthy Keto train.
I am glad my doc is receptive , in a positive way, to me doing keto. This is my 3rd time for keto and now making it my new lifestyle because of how good I feel already.
Steve, I am, after 5 years, still the only member of my household doing a keto lifestyle. Might I suggest to people in this situation that it is easier if you cook a protein or main dish that is keto that the whole family will eat and make yourself a low carb vegetable while the family has their starchy veggies.
I think the one tip I would add, would to be very cautious with anything labeled Keto or Keto friendly. There’s a lot junk out there so just stick to food you recognize as food. Like you said, there are tons of recipes available now. But you can be very successful with eggs, meat, low carb veggies, etc. You don’t actually need Keto products. You also can be very successful with groceries from your local store. You don’t need grass fed and finished meat from the Big Island of Hawaii (where we live), line caught wild salmon, butter churned by leprechauns, or eggs from utopia. Buy what you can afford.
My advice is don't give up! I made a lot of mistakes in the beginning. My weight loss was slow but steady. It took 2 years to loose 40lbs. The time is going to pass anyway so just stick to it and keep trying.
I’ve been on Keto for 4 years now. I’ve lost 150lbs - from 321lbs to 170lbs. I’m now 62 years of age. I tried vegetarian, weight watchers, NutriSystem, etc … My lipids now have improved to: Total Cholesterol = 169, Triglycerides = 42, HDL = 64, VLDL = 9, LDL = 96 And it’s a good thing I lost all that weight - I required Open Heart Surgery back in April of ‘22 because my BP dropped to 90/40. My original cardiologist dismissed my low BP as “Oh, you lost so much weight”. I got a 2nd opinion. It turns out I had a congenitally defective aortic valve that also had a 5mm hole in it, thus causing severe aortic insufficiency. I have made a great recovery, and I’m still Keto. I’m lifting 10lb dumbbells and using an exercise bicycle. I eat no sugars, no bread, rice, potatoes, or pasta for 4 years now. I only use coconut oil, avocado oil, and grass-fed butter. I eat plenty of grass-fed ground beef, liver, pork, chicken, and eggs. I don’t count macros. What really accelerated weight loss for me was when I went OMAD & IF.
Your foods to avoid list was so helpful. Thanks for detailing those items as I'm a complete Newbie to all of this. I'm also a Senior Citizen. Thanks again.😊
BABY STEPS! After a year of listening to info and being too overwhelmed to make all the changes at once... i just started with 1 change at a time. Get used to it fir a while before adding another change, etc. Just doing part-time keto like that dropped the first 40 lbs and reversed T2D in 6 months! eventually made it to full time-time keto and dropped 110 lbs and a long list of other health problems!
When I started keto, I committed to the lifestyle and completely ignored the scale for at least 6 weeks. I had decades worth of diet mentality under my belt by that point and I didn't want to be affected by the number on the scale. This allowed me to focus only on how I felt and how my body/clothes were changing shape & size. It was the healthiest mental choice for me & my history.
Steve, when I started Keto in Sept. 2020, I too was the only one in my household of 6-7 people, and I did all the cooking and grocery shopping for us all. i was so determined it seriously did not bother me to purchase and make their bread, the potatoes (that I loved) and the rice, etc. My husband (a Type 1 diabetic) joined me on this way of eating a couple weeks after I started, thank goodness. As for not talking to anyone about it, my husband and I moved from NH to KY in Oct. 2021 and had to get a new Dr of course. First visit to him we told about being on Keto. He didn't bat an eye, and never said anything about it. Come to find out, about a year later, he has also had great results with Keto. (Small world). And, one of our neighbors started Keto-after we talked to him about our journey thus far and he is thankful and feeling better. I have lost over 100 lbs., off bp meds that I had been on for over 40 years, no longer prediabetic., and more. My husband's blood sugars are more in control than ever before and had gotten his lowest ever A1C of 6.7 a few months ago. Thank you for all the content you share, I love your videos!
Is is such a help to have a doctor who is onboard for keto. Unfortunately, I had to move away from mine. She couldn't 'endorse keto' because in Canada that will get a doc in very hot water, but she told me she ate keto herself, and provided a food list and did not try to force diabetes meds on me.
Great comment. I also had great success back in 2020. I lost 45 pounds and managed my BP, which was through the roof. Unfortunately, I have let it slip away. I'm so glad Steve is doing this series. I really think it's going to help me to get back to the basics. I turned 60 this year, and I need to do this for myself. My son is also starting keto.
Congrats to you and your husband on the positive results you've successfully worked towards. May you both continue to do well as you continue your Keto journey. :)
When people ask how I lost 30 lbs, I say, “most days I eat only whole foods including lots of vegetables. I eat very little processed foods. I am also more consistent about exercising.” People usually respond by telling me that I am doing it the healthy or “right” way. I don’t get that response if I say keto but it’s the same thing!
I don't know if someone already said it. But one of my failures was making sure I hit 80% fat for my micros. Like Steve, everyone is different. For me, this was too much fat and I didn't lose any weight. I'm around 60% fat and that worked well for me. Make sure you pay attention to your body and what works best for you.
Great advice Steve! I was followed by Virta health. They have you use 1 bullion cubes twice a day in cup of boiling water, to keep your electrolytes stable. And don't forget to salt your food, a simple but very important step on keto.
Good advice. How do you do the broth in water technique? Do you just wait for it to cool down and drink it? Thanks so much. May doctor, Sarah’s soul rest in peace.
@@rebeccakalyani2486 Dr. Sarah Helberg's Ted talk is the reason I even checked out keto to reverse Type 2 diabetes; she indeed was a pioneer. I drink chicken broth hot and sometimes add spinach to make it more of a soup to go with lunch or dinner.
I am here to say Thank you! 6 months ago I watched your videos about apple cider vinegar and it help me so much to discover my visit to the ER in May 2022 was due to H Pylori infection; gastritis, digestion problems, super low in Vit D, Vit B, being obese, the worst diet, etc. Since then, I have learned so much about our digestive system and how important it is to eat the correct foods to nourish our bodies. I have lost 35lbs and 30 more to go. So far, learning to eat correctly using the 40 protein/40 fat/20 carbs diet. Sleep apnea is gone. I did have the Keto flu but I learned about the hydration using electrolytes. I even did a DNA test for foods and learned I am prone to being deficient in several vitamins and my body is slow at metabolizing alcohol. Thanks to God I am not a diabetic but I do have insulin resistance; so I am working on correcting that. I am also working toward dissolving a polyp in my gallbladder; checking my fatty liver; had an endoscopy confirming gastritis; had a colonoscopy removed a 2cm polyp (I am 42 y/o - no cancer cells); small diverticulosis, and keep learning about all the garbage being sold to us as food. I am not full Keto yet; but my next step is to obtain the continuous glucose monitor to learn even more about myself. It is so unfortunate all the information/education being kept from the public about health. I am so glad this happened to me; I was a walking heart attack or worst. My blood work results keep getting better and better along with feeling full of energy. I doubt it but in case no one has said it; thank you very much for all the information and all your videos. All of that should be a mandatory class starting in middle school through college. My wife and 8 y/o now have a husband/dad who will lead them and teach them all of this knowledge. You have helped to change our family's health. Thank you.
Great advice, I have been keto for 6 yrs and my husband won't even eat anything, if I can eat it lol It hasn't been easy at times but, it is worth it! First time in my life that I have been able to keep the weight off.(am 67 and have had a weight problem since I was 5) I lost 150 lbs 3 times, only to gain it all back each time. My Dr. gave me the keto diet over 6 yrs ago. Did the research for a month and than started on Jan 3, 1997 and have never gone back. Keep it simple! Good Luck!
Thank you Steve! I found lots of people telling me keto and intermittent fasting was bad! “Breakfast is the most important meal of the day!” lol I will admit, I was nervous to get my cholesterol checked the first year…it did go up slightly, but this years, all my numbers are down! Really down! I was also discouraged at the beginning because keto is difficult, and I was not seeing the weight fall off. After the third week, I was ready to quit! My daughter, wise woman, said to me some weight loss is better than none! She was right! And after the first year I lost 50 pounds! I never tracked macros…I counted carbs. 20 or less net carbs per day. That’s it. From watching keto channels on TH-cam I knew I should add fat if I needed it. Like cheese or mayonnaise with boneless chicken. It worked for me….it is the end of my 3rd year, I actually started on January 7, 2019. I have lost/ maintained a 75 pound weight loss. But, you are right, it’s so much more than the number on the scale! All great advise, it’s easy to get sucked into buying things you don’t really need….looking forward to the rest of your series! 😊 Happy New Year🎉
For me steve, this was one of your greatest videos of all time. It was complete and concise, and from my perspective absolutely accurate, and a great template for a keto beginner!
Nailed it Steve. Finding your trigger foods (holidays) and trigger situations (STRESS!!!) has been my downfall many times. I let my guard down recently and packed on some unwanted pounds again…and the inflammation/aches…wow. Been back on it for a few days and already feel better. Thanks again for this reminder…even for those of us that fall from time to time. 🙏🏻
I am right there with you. Holidays were hard and stressful and not only let my guard down, but shot it to hell. Amazing what 4 days will do when you start back strong. Feeling so much better.
To pile on, I would say Keto flu is also very short term, not the WHOLE time you are in ketosis, just a few days during the transition in my experience. My addition would be, while keeping it simple, make sure to have an idea of a plan going in. Meals, snacks, e.t.c aren't as "easy" especially before you get the hang of it. Make sure after the pantry clean out you have some nuts, cheese sticks, etc that you can grab and already review and get ingredients for your first recipes. Make the transition less work to reduce temptation.
Keto flu is electrolyte related in some cases, so that's not always true. People get bad feelings withdrawing from processed food, sugars, etc, but some of us need more sodium, potassium or magnesium. I have a bottle of potassium and several jars of pickles & olives in the fridge for whenever I get a headache. You can get a ton of magnesium from pumpkin seeds. Avocados and spinach are rich in potassium. Nuts have a bit of potassium too. I try to eat potassium rich foods so I don't rely too much on the supplement. Here's hoping that'll help someone who has had the keto flu for more than a few days. You probably need electrolytes.
I've been Keto for 5 years. 1) Always be prepared on Keto 👍 Have your keto snacks in a designated area in the kitchen and enjoy them when others are enjoying their snacks. 2) Supplements aren't necessary in my opinion. A good quality sea salt will help 3) Enjoy Keto desserts in the beginning, but try to transition to treats without sugar alcohols as they can create stomach issues in the long run 4) The more you Exercise, the more carbs you could potentially utilize even on Keto 5) Like Steve said, take photos. I didn't have the guts to when I was at my worst and I deeply regret it. I almost considered gaining my weight back just to take these photos lol 😆
Great video Steve! I got diagnosed with diabetes type 2 in April. Weighed 85 kg but thanks to keto, intermittent fasting and periodic fast I went from 85 to 68 very fast. Sadly I didn't take any pictures but I'm happy looking in the mirror now. I've gained muscle weight so now I'm 73 kg buffed :). The best part all that is secondary. The best thing and that your video's been instrumental in helping me with reversing my diabetes! All my values are better than a non-diabetic and I haven't had to take any medicine for a half year! So thank you and never stop doing what you're doing!
So true about the don’t say you are on Keto advice. I literally spent most of my Hollidays season answering questions about my weight since I lost close to 50 pounds since last Christmas. After falling into the trap of getting into details about keto and getting a lot of resistance I resorted to say that I was “watching my carbs intake” or something more vague like that. It seemed to work in the end…
My body was dying, literally. I was doing the SAD religiously. It wasn't until I quit that and went KETO I started to do better. My A1C was out of control. Now it's not. My Pulmonary Arterial Hypertension was also out of control. It isn't now. I lost 65#. All Steve's tips, absolutely correct. Thanks Steve!
Nice job Steve. I follow a few channels because they aren’t so strict that it makes it impossible to believe you can continue on this journey. I fell off the wagon, so to speak, because I could not understand my sudden weight gain. I’m heading back on this journey again, because I don’t feel well anymore. The channels I follow most are so understanding and nonjudgmental. Thanks for being one of them 🤗
I take electrolytes now but to start I just ate alot of olives and pickles and drank all of thr juice they came in. Was easy and didn't require buying anything new.
Great advice for the newbies! I used a hypnosis program when I started keto 2 years ago. The two together have been life changing. At 67 I’m 10 lbs from my high school weight.
Great video Steve! I have been doing keto for years. My cardiologist follows Dr. Westman and he had a conference at our hospital. When I first started I dropped 10-15 lbs. fairly fast. A coworker pulled me aside and asked if I had cancer. That wasn't the look I was going for. A tip is just because a package food is labeled keto, it doesn't mean you have to buy it. Calories still do count.
You're so right about how one size doesn't fit all, Steve. When I first started this lifestyle in Nov 2021 I was trying to keep to 30g or carbs or fewer per day and I struggled. Now I keep to 50g or fewer per day and it's much easier. Ketosis is ketosis, whether the number is .5 or 1.5 and if 20 more carbs/day helps me stick to this (and reap the health and weight benefits) then I don't have to do it like others suggest.
Do you do 50g total carbs or 50g net carbs per day? I did 20g net since January 2022, but to get the scale moving again, after I stopped working out, I'm doing 10g net per day. I find the free version of the Carb Manager app very helpful for macros, but I really only care about my net carbs.
@@theresesolimeno4651 Estimating net carbs is more difficult nowadays. When Dr Atkins first introduced net carbs to the world in his 2002 book, it was easy because we only had to subtract fiber grams, since there was no such thing as sugar alcohols in the prepacked foods. I stay under 10g net carbs now that I've stopped working out, which works well for me; and my Carb Manager app shows that my 10g net carbs ranges between 20g and 60g total carbs, but it's usually around 40g total carbs because I eat a high fiber keto bread called Healthy Life by Lewis Bake Shop.
Great list! I think back and id say getting both Costco and Sam's memberships has saved me a lot of money on keto. I think the advice not to buy everything at once is great. Start small and maybe even create an amazon wish list that will help you determine what really are the key items you need for the types of recipes you want to make. Take advantage of great sales. Also, be mindful that creators on TH-cam and elsewhere receive a lot of products for free to review. Don't make $25 a dozen cookies by trying recipes with the ingredients you already have (like substitute $20 Boca with $5 Swerve) and see if it's even something you like before investing in those more expensive ingredients. Start as simply as you need to and replace items in your pantry with better options. It's better to be "mostly keto" than giving up entirely.
Hi Steve, A happy new year to you and yours. I'm finally back to keto again. Had to sort out the daily drinking, which I did in October. You inspired me in Jan of 2022. But it took me all year to sort my head and heart out to finally not make any more excuses. I realised drinking is like eating a spoon of sugar. I don't eat sugar ever, we so why drink? Reading Dr Lustig's book(Metabolical) finally sealed my fate. His mantra is protect the liver, heal the gut. I hope your channel prospers, and that you have a fantastic year. God bless!
"The only drawback to Keto is the people on keto will never shut up about keto" 😆 😆 I can't remember who said that, but it's so true! I find myself wanting to shout from the roof top about all the good that has come from my keto journey! I RARELY talk about the weight loss. I always talk about the medical improvements made in Keto. I started because I had 4 heart attacks in two days and had been having "mini strokes" or TIAs. My cardiologist says he can't even tell I've had any heart problems besides seeing the three stents in my heart on an x-ray. I WAS diabetic, but have NO markers for being diabetic anymore!
Another fantastic video. Wish I had this information when I started but I did read Dr Fung's book and reversed my diabetes in 7 weeks with Keto. Forwarding this to some friends that are stuck and starting over in 2023 with me.
#6 Keep it Simple! Yes! In addition to keeping the food simple I'm so glad you brought up keeping the information simple! Keto is NOT complicated, but there are plenty of channels that will make you believe it is! TOTAL carbs. TOTAL carbs. TOTAL carbs!
O STEVE. Loved that. So true. Every piece of advice spot on. And I should have seen this last year before I started. I have a pantry full of “Keto” products that I haven’t used. I should’ve been more conservative and I should’ve realized that the food I eat now is mostly regular food, just low carb food. Also keeping it simple, that’s my focus now. I got the meters and the apps and it’s all a waste. And yes, yes, YES - don’t tell people. I had to learn that the hard way. My goal now is to never mention it. I’m down 40 pounds at least and it truly feels effortless. Mostly, now, people will just say, “You look good.” And I say, “Yes, I feel good.” And then I try to change the subject. Anyway, you are my favorite and your channel has helped me Immeasurably. Loved this one. ❤
All great tips, Steve! I particularly like the one about keeping "safety net" foods around. There's a lot of people out there who think you need to avoid these foods altogether. There are some people (myself included) who have trouble fighting off these cravings. IMHO it's better they have themselves a keto cookie to fight off the craving than to keep that craving hanging around and risk eventually caving on non-keto cookies. After all, the longer you're in ketosis, the more these cravings will naturally go away anyway.
What a great Idea! I need this refresher course. I also shared this video with my son. He is just starting out on the Keto diet. He saw the success I had in 2020 and decided to try it. As for me, I let it slip away, but I'm back at it.
Nicely done ! People just starting need to here this . And your right just dont tell ! The other best thing I heard ,was to take a picture, at one point when I was at my lowest before the troubles began, ugh, people were making really nice remarks about the way I looked .before I knew it I was off Keto and I didn't even really take a good look at myself to see my results. I think that would have made a bigger difference in my life, more of an encouragement to stay on. After a year and a half of on again,off again ,this time around it's really difficult to get back on track, a picture would have been very motivating.
If you are beginning this journey, write down everything he said! I have been doing keto for almost 4 years and initially lost 120 pounds. Then COVID hit. While I continued to eat only meat and above the ground veggies, I stopped fasting, stopped being careful with my portions started enjoying a couple of martinis after work. I have given back about 40 pounds :( . I'm getting back on track and lost 10 pounds over the last month. This is easy once you get started. By the way, I'm 67 and still feel Great.
When I began my keto journey almost 1 year ago I searched TH-cam low down for advice & learning. You are one of few I still follow. Ironically, most of the others I follow on TH-cam are folks you've interviewed recently! And one has to learn their own path. I'm glad I found your channel as it has helped me tremendously in restoring my health and well being! Keep up the great work and thank you so much for all you do!
All excellent points and I only have a little to add to the watch channels one watches. I watched and followed probably 10-12 channels originally. I learned a ton BUT about a year ago so many of them were near their pre-set goal weight ( which I don't recommend at all) that they became frustrated with those last 10-15 pounds, they convinced themselves keto wasn't working anymore. They all decided to start adding in carbs or gaining a few pounds to then go super strict again. I unsubscribed to the first channel and explained that way of thinking was a trigger for me. Then others started doing the same. It eventually discouraged me along with life changes, and I fell off keto 13 months ago. Iwas down over 100 pounds at the time. Now I am starting again, having gained back half of my loss. The thing is, when I check in on those channels, every one of them gained back a bunch. I saw all of that to say: 1. Don't become so committed to following someone that you follow them backwards. 2. DON'T set a goal weight. You body will know its happy spot and that is hardly ever the number you had in mind.
It's always so good to be reminded Steve. Thank you. I have keto products I ended up throwing out because they went bad, they were bad and I just wasn't going to use them. I hate wasting money. There are some great products but the 'con' is real. To those who are new or just starting, this is a great channel. Lots of good videos already up.
Following Dr. Eric Westman and Amy Berger's method of keto has been life changing for me. I'm coming up on my 1 year ketoversary and have lost 45lbs and feel fantastic. Still have about 30lbs to go. Slow and steady, progress not perfection.
#1 is probably the best advice ever. I have a friend who tells me how bad keto is and that need bread/pasta because of the USDA Food Pyramid. I cannot convince him otherwise because he thinks keto is a fad diet and a bunch on people just trying to sell diet books. Also, yes on the inflammation! If I eat too much from the SAD, my bum knee tells me inflammation is back. I need to get Dr. Westman's book. Love Dr. Fung's books.
I’m 71 now. A few years ago I was listening to a pod cast on my way home from work. This was the first time I’d heard the word KETO. I wasn’t ‘overweight’ but I knew I could do better. I was listening to Thomas Siegfried talking about his book ‘cancer is a metabolic disease’ and he talked about the KETO diet. I searched for ‘KETO’ the next day on my you tube site & Dr Eric BERG came up then Dr Jason Jung…then Dr Ken Berry. Another great KETO Dr is Dr Eckberg. Anyway, the night I listened to Dr Eric Berg I threw out everything that didn’t go along with my KETO journey. My husband woke up to ‘bare cupboards’ and was very supportive in my endeavor to become healthier. I’ve been an RN for 45 years & LOVE any info on anatomy& physiology! Currently I am doing the CARNIVORE diet & I love it. I naturally only eat OMAD…one meal a day. It’s just a natural way of eating for me. Fasting is done every so often, couple to 3 days or so. You’re doing a super job & I thoroughly enjoy your videos!!!
Thanks for the refresher. I would add that taking measurements is also very helpful and eventually encouraging. When the scale stopped moving, the inches kept coming off!
When it comes to telling people about keto, I just say "I'm eating more whole food, making better food choices, watching what I eat, and cooking more at home". Same thing in more words. Also regret not taking before pictures, but knowing I've regained a hands length worth of my belt is something. My goto for starting out recipes is Headbanger Kitchen. Even though he's done with the keto thing, still has plenty of a backlog. For me, I eventually got over my cravings and eventually got to the point that I forgot what the word candy was. There's also thankfully a number of Keto friendly treats I can make, but I suggest avoiding junk food early on.
I agree with your list! One more that I find helpful is to think of one little habit you have that is not healthy and figure out a way to replace it with a small thing that you can privately do that is good for you. And then add to your good and self-caring habits over time. Reading James Clear’s Atomic Habits may be helpful to someone reading the comments.
A great video for beginners and those who are curious or are currently in the keto world. I especially like your tip to keep it simple. It can be overwhelming if you are an over-thinker like I am! 😉
Thank you for this info. I wish I'd had this advice when I started back in April. Luckily I have a good nurse practitioner who recognizes the benefit of Keto.
I just started Keto for the new year. I have to change my diet drastically as I'm knocking on Diabetes' door. Your channel is new to me and has provided great info. These videos are exactly what I need.
Thanks Steve. I follow Dr. Boz and took her class. Lost 70 lbs, but now have a restart. Glad you are doing this series. You're my two favorite go to people
When I committed to trying keto, I was the only one, so I cleared out a cabinet in the kitchen and put my "keto" food items in there. When my husband joined in as a dirty or technically keto eater, I went through our pantry and had four boxes of things to take to the local food panty. I still have all the basics for sad baking and some rice and dried lentils and dried peas. Maybe for the apocalypse I guess, but the food pantry would not take open packaging. When my folks (they live with us in a suite on one side of the house but we usually eat dinners together) joined in and we went through their pantry, more went to the local food pantry and some when to Aunt Linda that lives up the hill from us. She is fearful her brother is harming himself, but his health has improved greatly. She remains unconvinced, so we don't talk about it :D Thanks for this series.
Steve - Great tips. I'm glad you made this so I can point my friends who are keto-curious (and interested in how I lost so much weight and improved my overall heath). Have a great New Year!
Thanks so much Steve; absolutely great advice. I had been doing keto for 2 1/2 years; lost 43 pounds and felt 10 years younger. I have quite severe osteoarthritis and I could actually walk around without pain. However, I stopped losing weight and then fell off the wagon about a year ago. I have since gained back most of the weight I lost and my joint pain is bad. I had issues with all the food prep as well. I just ordered Keto Chow and will start that once it arrives. 1 to 2 meals a day, depending on how it affects me and then meat and salad for dinner. I'm hoping that will make life a little easier. Can't wait.
Wow…what a positive transformation from 2017 to 2020. New subscriber to the channel and I appreciate your honesty about your personal life (alcohol issues) as well as realistic expectations from your personal experience doing Keto. Best of luck and good health to you Steve 🙏🏼
I began Keto back in January 2017. Back then there were NO keto products. Even no keto bread: only moon bread 🤮 After a while I found your channel, along with Dr Berg and DeLauer. Things were pretty straight forward. I’m glad I’m not starting today. It’s too confusing. I’m grateful for your channel and your no nonsense attitude. Great video! Helps me get back to basics since I’m now doing keto 2.0. 👍🏼
Great advice! You were on point addressing real issues we face when on a keto journey. I appreciated the content so much and looking forward to the next video! Thank you for being real, you are easy to relate to!
If you have a misstep, don’t throw the day or week away. I often find that I’ll go up a pound if I mess up but then it’ll come right back off the next day. I also weigh daily because in the beginning, it’s very encouraging. I got back on keto and from the first day of eating well, felt amazing! I also lost 3 pounds the first day and 2 pounds the second day which shows just how poorly I was eating. Since my husband is living in Wisconsin right now. I need to take advantage of the fact that I’m the only one here eating so I can eat whatever I want and what’s good for me
I just finished with my doctor and he recommended your channel. Im pre diabetic. So he suggested going on keto. Im already on a diet. But id prefer something thatll actually help. Hes told me other countries have around an 80% rate of helping out type 2 diabetics to not become insulin dependant. I love those numbers. So here i am. Ready to learn.
I've been doing keto 5 years in May. I totally agree with you on every point. The one thing I could tell people is never use the word only when referring to the cost of something or the amount of weight you have lost. For instance: I have been doing this a month and I have only lost 10 pounds. Instead say I have been doing this only a month and I have lost 10 pounds.
I did keto for 3 years. Loved my body and how I felt. Working from home in 2020 and some tragedies in my life in 2021 threw me off. Stress hormones do take over no matter what you eat. 30 lbs later and full of arthritis, now retired I have restarted. Thanks for your help. Love the sesame seed parm crackers.
Steve. Man, I wish I had found your channel sooner. I have been doing Keto about 2 months now and I’m down 22 lbs. I totally agree about not listening and trying to juggle 10 different people’s opinion on Keto. It not only confuses you, but it stalls your progress because you keep shifting your food intake, so you don’t know what is working and what is not. I am in the situation where my husband is not doing Keto with me. However, being diabetic, I went cold turkey in removing all carbs and sugar from my diet. Completely! I haven’t had any carbs or even replacement sweets in 2 months. I am reversing my diabetes so I can get off medication. Great advice. Thanks for sharing.
In conjunction with pictures, I wish I had a body composition scan. Since I started Keto, they have tripled in price, and I have already lost the majority of any weight I can lose. Unfortunately I sacrificed some muscle as well, so I still plan on getting one to start 2023 as I get back to more resistance training.
I watched this video because I just started back on keto after a 3 months cheat fest of my favorite Fall & Christmas carbs and chocolates 😉 My husband and I started keto 3 1/2 years ago due to his diabetes getting worse. Within a few weeks, my husband’s blood work improved so much that he didn’t need to take his meds anymore and I lost 30 pounds 🎉. Now I’m going through the keto flu again, which I know is only temporary, and can’t wait to be back feeling great without any joint pain or urges to eat sweets. Keto for life for us, even though I might slip a bit every few years 🤣
Thanks for the great video, Steve. Big fan of both books, as well. I'd also recommend Dr. Annette Bosworth's "Any Way You Can" and "Keto Continuum." I read KC first, mistakenly thinking that AWYC was just the recounting of her use of keto to help put her mother's lymphoma into remission. But when I finally read AWYC, I discovered my mistake. It's really three books interwoven into one. Yes, it recounts her mother's ordeal with cancer, but it also chronicles her own journey of discovery in trying to aid her mother, and running across a few medical articles about glucose feeding cancers and how keto can combat it. As with most physicians, she was taught very little about nutrition in all her years of training, with most of it being based on the erroneous "virtues" of the food pyramid, the "calories in-calories out," and the "eat less, move more" dogmas based on misinformation. Her experience with anything even remotely "keto" was only with "keto acidosis." So, as with Dr. Fung, she set about researching what the ketogenic lifestyle was all about, going down the keto "rabbit hole," looking deeply into the research, and drawing very similar conclusions to Dr.'s Fung and Westman. The overcoming of her initial skepticism is an interesting process to witness as she details it, and has been very helpful to me in explaining what keto is to folks who've seen my results (105 lbs. lost from 09/01/2021 to 05/15/2022, ± 5 lbs. ever since) and who want to know how I did it. The third element of AWYC is about the basics of how to quick-start a ketogenic lifestyle. Interestingly enough, what she talks about in this book is actually more closely aligned with The Obesity Code than the later KC book, but not by much. I always give folks a simple caveat about Dr. Fung's book that it was written in 2016, when he didn't want to embrace any particular "diet" because he contends that all diets fail in the long run, but instead recommended eating low carb / high fat meals of whole, minimally processed, foods - essentially what's considered "clean keto" today, coupled with intermittent fasting. By his most recent book, "Life in the Fasting Lane," though, Dr. Fung does embrace keto. These five books, and your channel for recipes and tips (plus a small handful of others), are always at the top of my list of links I send out in an info email when people want to know more about what I did to lose weight and keep it off. I'll add this new video of yours to that link list going forward. It's great advice all around. Thanks again! And I look forward to the next one.
Oh my goodness! So true! About not talking about it…..I have close relatives who literally question everything I do , why this? Why that? “Here’s what the doctors say, this will help you….” (Like eat plenty of whole grains, lots of fruits and veggies, eat low fat, etc.) It is annoying and hurtful. I have lost 30 lbs since Nov. 10, the day I went to the ER for high blood pressure. Why would my family criticize it? IT WORKS!
I agree on the picture. My picture though was I went to get a passport. They took my picture as part of the process. When I got my passport in the mail I decided that day to start keto. I could not believe how bad I looked. I bought Dr. Atkins book New diet revolution and read it all in one night. I started his plan and followed the suggested meals in the back and stuck with his plan. My passport still has that photo as a reminder what I looked like at my close to worst. At that point I was about 200+ pounds. My weight currently is 153 which might be a little too skinny, but I like it. I feel great and I have not had a cold, flu, or anything in three years. I do not get sick on keto.
Just finished watching all of your transformation videos. You look amazing, at least 20 years younger. Congratulations and thanks for sharing your journey.
Steve, I have stopped sugar, wheat, root vegetables, rice,pasta last Aug. I am T2 diabetic. I am off my insulin pump and insulin all together. I take Trulicity once a week. I have lost from 210 to 172 but stopped dropping weight for weeks. My A1C went from 13.2 down 6.2 I have 20 some lbs to go. Any suggestions? Your videos are what did it for me! You are awesome. Thank you!😊
Keto is such an individual thing. That's why I really don't do any sort of coaching besides saying "try something different and see what happens". Fasting or intermittent fasting works for a lot of people.
Great list. Thank you. I'm relatively new to Keto but have done low carb in the past. It's been very slow going but possibly my age has something to do with that. One thing that has really helped me while doing this with a junk food junkie husband is having a dedicated shelf in my freezer for my keto recipes. I even pack Turkey bacon two slices per packet and 1/4 cup each of blueberries to add to my keto pancakes. I basically just keep my net carbs under 20 per day and it works. And I already love veggies so that's easy. Thanks again.
👋 hi. I’m 81 and started keto 3yrs ago. Kicked my diabetes in one month. No meds. I do zero carbs and zero sugar. Dr Berry on TH-cam is my info guy. The don’t talk about it rule is the one I wish I’d followed back in the beginning 😂. It’s really easy as long as you have the facts. I eat a lot of meat and eggs. Lost 100 pounds and dr said I’ve added another twenty years to my life. (Sometimes that feels like a curse these days 😂😂) have fun with it and don’t sweat the small stuff.
Your cracker recipe is awesome. I changed the almond flour to hemp seeds. I can't eat almonds. My trigger food is bread. I can't find a good or easy keto version so I just avoid it. Thank you for all that you do!
I love 0 carb Healthy Life Keto Hawaiian Bread by Lewis Bake Shop. Their cinnamon bread is also 0 carb. I also love their 5 Seed bread, which has 1 carb per slice. Their keto hamburger and hotdog buns are awesome too. It's hard to find in stores, but can be ordered on the Lewis Bake Shop website. Victoria's Keto Kitchen on TH-cam has good bread recipes and her own Perfected Keto Flour that you can use in any non-keto recipe.
This chaffle recipe is pretty breadlike. I make a double large batch and freeze them. They toast up great for sandwiches and burgers. Chaffles - large batch - 1/2 cup flax meal - 1/2 cup coconut flour - 1/2 cup finely crushed pork rinds - 4 tablespoons of nutritional yeast - 2 tablespoons of psyllium husk powder - 2 tablespoons of baking powder - salt to taste - 16 oz. wt. of egg whites (8 - 1/4 cups) - 16 oz. water (8 - 1/4 cups) - 12 drops of liquid stevia - 1 - 8 oz. bags (2 cups) of fine shredded mozzarella - thoroughly mix dry ingredients - then add wet ingredients (hand mixer recommended) - then add cheese (hand mixer still recommended) and mix until thoroughly combined - let mixture set for 5 minutes, then stir/mix, and then repeat until the moisture is absorbed and the mixture has thickened and isn't runny (about 15 min). - Cook for about 7 min in a mini dash.
Wow fantastic intro. I just started dieting a few weeks ago and began with the South Beach diet that is now morphing into keto. Over the past few weeks I've already had to adjust many things as carbs seem to sneak into a lot of recipes if your not careful. Glad I came across your channel. Subscribed.
This was a terrific video, and it will be helpful to so many of your followers. Thank you for recommending "End Your Carb Confusion" by Dr Eric Westman AND Amy Berger. This book, and both of them have been lifesavers for me. My life has turned around thanks to their advice and guidance. I would like to recommend Amy's no-nonsense TH-cam channel, "Keto Without the Crazy." She believes in keeping it simple, and her talks get to the heart of succeeding with a keto lifestyle. I would love to see you have Amy as a guest on one of your upcoming episodes (unless you already did, and I missed it). Again, thank you for this video.
4 years ago, when I got intrested in and started Keto, I told everyone, what I was doing and several so called friends, told me I would end up killing myself---well here I am, 4 years later, still here, still doing Keto and 45 kg lighter, with new friends----All good advice Steve--Love your channel, keep up the excellent work--Greetings from New Zealand
Thank-you for all your videos. I have been going through them lately. I'm 61 y.o.--I've been T2D for about 15 years. I also am an alcoholic and drank heavily every day for many years. With the help of God, I quit drinking and smoking almost 3 years ago. My spouse is severely handicapped so we don't get out to church much but our priest comes by to bring communion when she can. I started Keto at the beginning of November--about 9 weeks---and I'm down over 20 pounds. Also fasting 16/8. After meals, my numbers are greatly improved--out of the diabetic range. My morning number are sometimes good and sometimes not. I have been using a recipe for Ketorade (from Ken Berry) and that has been my electrolytes--seems to work well. I started with Jason Fung videos and got one of his books (diabetic Code) Time is apparently what I need to reverse my insulin resistance. So, I'll keep trudging along. The time and effort you take to make your knowledge and experience available to us is a true blessing.
Great tips!! I love Dr. Eric Westmans book "End Your Carb Confusion"...I have read a few books on the subject and watched a lot of vids...Dr. Westman is the keto king! The most practical and knowledgable
I am a type one diabetic just recently diagnosed later in life and the American diabetic association. If you follow what they say you will die your glucose will stay high constantly. I went to one of their educators and she and I just clashed. I agree with you, share it with those who understand it, and the rest just nod your head and smile.
I started Keto 12/19 because I had sevear leg pain. I was very over weight but that is not why I started Keto. I went from 285 to 180 doing "Strict Keto" but the more important part was after 3 months I wasn't taking 3200mg of perscription Tylonal a day. My one thing to add to this list is that I kept hearing you "Just have to hit your macro's every day and you will be fine" and so I did. 20g Total carbs. All of the protine and fat. All of it. I didn't get that I didn't have to hit the fat once I was burning my own body fat. But I was putting 2T of butter in my coffee along with MCT oil and Coconut oil just to hit my "Fat Macros" every day. So my one tip to starting is once you are "Fat Adapted, IE in Ketosis" only eat the amount of fat you need to feel full untill your next meal. Either way Start Keto!!
Thank you good advice ❤️I started keto a few years ago was kinda messy keto all along mainly low carb anyway lost 20 lbs. just recently in the past few months went way of by too much sugar and gained 10 back 😢so sad . I am trying to wean my self and get back on track . My hubby and I swim for 1 hour 3 days a week . I think that has stopped me from not gaining all back .
“Don’t tell anyone you’re doing keto.” I laughed out loud when you said that because it’s so sad but sooooo true!!
All of this is such good advice, Steve!!
Thank you!!!
Yes - my sister now calls me the "carb Nazi" since I constantly refuse her lasagna or homemade sourdough bread. I should never have mentioned keto when explaining why I don't eat that stuff; people seem to be more accepting if you just say "I'm watching my calories," or "I have issues with wheat."
Yes, so true!! But it's hard to not talk about something that excites you so much!! Keto and Jesus!!! What else is there?! (editing this because I got interrupted with a phone call and hit reply)... I just wanted to add a smiley face, because I know there are lots of things that excite us... but I definitely agree that some people, including family members, just don't want to hear the excitement changing a lifestyle that involves food. (okay, I'm done now.) 😁🥰😋
@@brendapenrod8832 walleye fishing.
@@MontanaWelldigger ... LOL... true!!!😁
I so agree! Just say low carbs! 😊❤
Great advice Steve. Almost a year ago my doctor fussed at me because of my weight and because of how bad my labs were. I asked about keto and she complained even more. Now I am down 115 pounds and my labs are perfect. I never told her about keto because of her negative attitude.. I have spent a fortune on buying new clothes especially in pants. Thank you Steve for your great channel and for your continued education.
Nice job! NOW is the time to share what you did with your doctor. If your doc sees multiple people having those kinds of results they hopefully will be forced to challenge their own beliefs.
I would agree with @skindigo . It's time to tell your doctor. I got off keto because my doctor demonized it. I gained my weight back. I fired my doctor. Now getting back on the healthy Keto train.
I would say time to switch the doctor.
Tell your doctor after you fire your doctor and find one who will be supportive of your progress and health.
I am glad my doc is receptive , in a positive way, to me doing keto. This is my 3rd time for keto and now making it my new lifestyle because of how good I feel already.
Steve, I am, after 5 years, still the only member of my household doing a keto lifestyle. Might I suggest to people in this situation that it is easier if you cook a protein or main dish that is keto that the whole family will eat and make yourself a low carb vegetable while the family has their starchy veggies.
yep...exactly...easy peasy
This is what I do, too. 😎
I do the same. So easy
Same
Great idea. Thanks!
Steve has one hell of a radio voice and reminds me of those training/instructional type videos . 😂😂
I used to be a corporate trainer.
I think the one tip I would add, would to be very cautious with anything labeled Keto or Keto friendly. There’s a lot junk out there so just stick to food you recognize as food. Like you said, there are tons of recipes available now. But you can be very successful with eggs, meat, low carb veggies, etc. You don’t actually need Keto products. You also can be very successful with groceries from your local store. You don’t need grass fed and finished meat from the Big Island of Hawaii (where we live), line caught wild salmon, butter churned by leprechauns, or eggs from utopia. Buy what you can afford.
They can be really helpful for people who can't cook or don't have the time. This is actually a tad close to the dogmatic stuff he's talking about.
My advice is don't give up! I made a lot of mistakes in the beginning. My weight loss was slow but steady. It took 2 years to loose 40lbs. The time is going to pass anyway so just stick to it and keep trying.
I’ve been on Keto for 4 years now. I’ve lost 150lbs - from 321lbs to 170lbs. I’m now 62 years of age. I tried vegetarian, weight watchers, NutriSystem, etc … My lipids now have improved to: Total Cholesterol = 169, Triglycerides = 42,
HDL = 64, VLDL = 9, LDL = 96
And it’s a good thing I lost all that weight - I required Open Heart Surgery back in April of ‘22 because my BP dropped to 90/40. My original cardiologist dismissed my low BP as “Oh, you lost so much weight”. I got a 2nd opinion. It turns out I had a congenitally defective aortic valve that also had a 5mm hole in it, thus causing severe aortic insufficiency. I have made a great recovery, and I’m still Keto. I’m lifting 10lb dumbbells and using an exercise bicycle. I eat no sugars, no bread, rice, potatoes, or pasta for 4 years now. I only use coconut oil, avocado oil, and grass-fed butter. I eat plenty of grass-fed ground beef, liver, pork, chicken, and eggs. I don’t count macros. What really accelerated weight loss for me was when I went OMAD & IF.
Your foods to avoid list was so helpful. Thanks for detailing those items as I'm a complete Newbie to all of this. I'm also a Senior Citizen. Thanks again.😊
NOMAD AND If. ( ? ) I'm new to KETO. What does NOMAD AND IF mean?
@@LindyGaskill Thank you for explaining it. Sorry, I'm so late reading your reply.
@@3cardmonty602 if you miss pasta check out Edamame & Mung bean Fettuccine by Explore Cuisine, so Good
Great job! So happy for you!
BABY STEPS! After a year of listening to info and being too overwhelmed to make all the changes at once... i just started with 1 change at a time. Get used to it fir a while before adding another change, etc. Just doing part-time keto like that dropped the first 40 lbs and reversed T2D in 6 months! eventually made it to full time-time keto and dropped 110 lbs and a long list of other health problems!
When I started keto, I committed to the lifestyle and completely ignored the scale for at least 6 weeks. I had decades worth of diet mentality under my belt by that point and I didn't want to be affected by the number on the scale. This allowed me to focus only on how I felt and how my body/clothes were changing shape & size. It was the healthiest mental choice for me & my history.
Oh how I wish I could escape the scale!
Love this!!!
Steve, when I started Keto in Sept. 2020, I too was the only one in my household of 6-7 people, and I did all the cooking and grocery shopping for us all. i was so determined it seriously did not bother me to purchase and make their bread, the potatoes (that I loved) and the rice, etc. My husband (a Type 1 diabetic) joined me on this way of eating a couple weeks after I started, thank goodness. As for not talking to anyone about it, my husband and I moved from NH to KY in Oct. 2021 and had to get a new Dr of course. First visit to him we told about being on Keto. He didn't bat an eye, and never said anything about it. Come to find out, about a year later, he has also had great results with Keto. (Small world). And, one of our neighbors started Keto-after we talked to him about our journey thus far and he is thankful and feeling better. I have lost over 100 lbs., off bp meds that I had been on for over 40 years, no longer prediabetic., and more. My husband's blood sugars are more in control than ever before and had gotten his lowest ever A1C of 6.7 a few months ago. Thank you for all the content you share, I love your videos!
Is is such a help to have a doctor who is onboard for keto. Unfortunately, I had to move away from mine. She couldn't 'endorse keto' because in Canada that will get a doc in very hot water, but she told me she ate keto herself, and provided a food list and did not try to force diabetes meds on me.
@@HarmonyInspired So sorry you had to move away from her. Good luck on finding another!!
Great comment. I also had great success back in 2020. I lost 45 pounds and managed my BP, which was through the roof. Unfortunately, I have let it slip away. I'm so glad Steve is doing this series. I really think it's going to help me to get back to the basics. I turned 60 this year, and I need to do this for myself. My son is also starting keto.
Congrats to you and your husband on the positive results you've successfully worked towards. May you both continue to do well as you continue your Keto journey. :)
Congratulations and it’s the best feeling to conquer your carb addiction. 😅
When people ask how I lost 30 lbs, I say, “most days I eat only whole foods including lots of vegetables. I eat very little processed foods. I am also more consistent about exercising.” People usually respond by telling me that I am doing it the healthy or “right” way. I don’t get that response if I say keto but it’s the same thing!
exactly
I don't know if someone already said it. But one of my failures was making sure I hit 80% fat for my micros. Like Steve, everyone is different. For me, this was too much fat and I didn't lose any weight. I'm around 60% fat and that worked well for me. Make sure you pay attention to your body and what works best for you.
Great advice Steve! I was followed by Virta health. They have you use 1 bullion cubes twice a day in cup of boiling water, to keep your electrolytes stable. And don't forget to salt your food, a simple but very important step on keto.
I started this because of Virta Health, too. Lifesaving program.
Good advice. How do you do the broth in water technique? Do you just wait for it to cool down and drink it? Thanks so much. May doctor, Sarah’s soul rest in peace.
@@rebeccakalyani2486 Dr. Sarah Helberg's Ted talk is the reason I even checked out keto to reverse Type 2 diabetes; she indeed was a pioneer. I drink chicken broth hot and sometimes add spinach to make it more of a soup to go with lunch or dinner.
@@rebeccakalyani2486 I like to add a bit of butter and some onion powder. I drink it hot
@@rebeccakalyani2486 you've never used bouillon cubes? Just dissolve it in boiling water
I am here to say Thank you! 6 months ago I watched your videos about apple cider vinegar and it help me so much to discover my visit to the ER in May 2022 was due to H Pylori infection; gastritis, digestion problems, super low in Vit D, Vit B, being obese, the worst diet, etc. Since then, I have learned so much about our digestive system and how important it is to eat the correct foods to nourish our bodies. I have lost 35lbs and 30 more to go. So far, learning to eat correctly using the 40 protein/40 fat/20 carbs diet. Sleep apnea is gone. I did have the Keto flu but I learned about the hydration using electrolytes. I even did a DNA test for foods and learned I am prone to being deficient in several vitamins and my body is slow at metabolizing alcohol. Thanks to God I am not a diabetic but I do have insulin resistance; so I am working on correcting that. I am also working toward dissolving a polyp in my gallbladder; checking my fatty liver; had an endoscopy confirming gastritis; had a colonoscopy removed a 2cm polyp (I am 42 y/o - no cancer cells); small diverticulosis, and keep learning about all the garbage being sold to us as food. I am not full Keto yet; but my next step is to obtain the continuous glucose monitor to learn even more about myself. It is so unfortunate all the information/education being kept from the public about health. I am so glad this happened to me; I was a walking heart attack or worst. My blood work results keep getting better and better along with feeling full of energy. I doubt it but in case no one has said it; thank you very much for all the information and all your videos. All of that should be a mandatory class starting in middle school through college. My wife and 8 y/o now have a husband/dad who will lead them and teach them all of this knowledge. You have helped to change our family's health. Thank you.
Great advice, I have been keto for 6 yrs and my husband won't even eat anything, if I can eat it lol It hasn't been easy at times but, it is worth it! First time in my life that I have been able to keep the weight off.(am 67 and have had a weight problem since I was 5) I lost 150 lbs 3 times, only to gain it all back each time. My Dr. gave me the keto diet over 6 yrs ago. Did the research for a month and than started on Jan 3, 1997 and have never gone back. Keep it simple! Good Luck!
Thank you Steve! I found lots of people telling me keto and intermittent fasting was bad! “Breakfast is the most important meal of the day!” lol I will admit, I was nervous to get my cholesterol checked the first year…it did go up slightly, but this years, all my numbers are down! Really down!
I was also discouraged at the beginning because keto is difficult, and I was not seeing the weight fall off. After the third week, I was ready to quit! My daughter, wise woman, said to me some weight loss is better than none! She was right! And after the first year I lost 50 pounds!
I never tracked macros…I counted carbs. 20 or less net carbs per day. That’s it. From watching keto channels on TH-cam I knew I should add fat if I needed it. Like cheese or mayonnaise with boneless chicken. It worked for me….it is the end of my 3rd year, I actually started on January 7, 2019. I have lost/ maintained a 75 pound weight loss. But, you are right, it’s so much more than the number on the scale!
All great advise, it’s easy to get sucked into buying things you don’t really need….looking forward to the rest of your series! 😊 Happy New Year🎉
For me steve, this was one of your greatest videos of all time. It was complete and concise, and from my perspective absolutely accurate, and a great template for a keto beginner!
Nailed it Steve. Finding your trigger foods (holidays) and trigger situations (STRESS!!!) has been my downfall many times. I let my guard down recently and packed on some unwanted pounds again…and the inflammation/aches…wow. Been back on it for a few days and already feel better. Thanks again for this reminder…even for those of us that fall from time to time. 🙏🏻
I am right there with you. Holidays were hard and stressful and not only let my guard down, but shot it to hell. Amazing what 4 days will do when you start back strong. Feeling so much better.
Ten out of ten! Thanks for the reminders! I wish I'd had this list when I started out, but I'm no less grateful for it now.
To pile on, I would say Keto flu is also very short term, not the WHOLE time you are in ketosis, just a few days during the transition in my experience. My addition would be, while keeping it simple, make sure to have an idea of a plan going in. Meals, snacks, e.t.c aren't as "easy" especially before you get the hang of it. Make sure after the pantry clean out you have some nuts, cheese sticks, etc that you can grab and already review and get ingredients for your first recipes. Make the transition less work to reduce temptation.
Keto flu is electrolyte related in some cases, so that's not always true. People get bad feelings withdrawing from processed food, sugars, etc, but some of us need more sodium, potassium or magnesium. I have a bottle of potassium and several jars of pickles & olives in the fridge for whenever I get a headache. You can get a ton of magnesium from pumpkin seeds. Avocados and spinach are rich in potassium. Nuts have a bit of potassium too. I try to eat potassium rich foods so I don't rely too much on the supplement. Here's hoping that'll help someone who has had the keto flu for more than a few days. You probably need electrolytes.
I've been Keto for 5 years.
1) Always be prepared on Keto 👍 Have your keto snacks in a designated area in the kitchen and enjoy them when others are enjoying their snacks.
2) Supplements aren't necessary in my opinion. A good quality sea salt will help
3) Enjoy Keto desserts in the beginning, but try to transition to treats without sugar alcohols as they can create stomach issues in the long run
4) The more you Exercise, the more carbs you could potentially utilize even on Keto
5) Like Steve said, take photos. I didn't have the guts to when I was at my worst and I deeply regret it. I almost considered gaining my weight back just to take these photos lol 😆
Great video Steve! I got diagnosed with diabetes type 2 in April. Weighed 85 kg but thanks to keto, intermittent fasting and periodic fast I went from 85 to 68 very fast. Sadly I didn't take any pictures but I'm happy looking in the mirror now. I've gained muscle weight so now I'm 73 kg buffed :). The best part all that is secondary. The best thing and that your video's been instrumental in helping me with reversing my diabetes! All my values are better than a non-diabetic and I haven't had to take any medicine for a half year! So thank you and never stop doing what you're doing!
So true about the don’t say you are on Keto advice.
I literally spent most of my Hollidays season answering questions about my weight since I lost close to 50 pounds since last Christmas.
After falling into the trap of getting into details about keto and getting a lot of resistance I resorted to say that I was “watching my carbs intake” or something more vague like that.
It seemed to work in the end…
haha, yep...my hubs nd I just say...when asked..."we cut back on sugar"...it works...they stop asking
My body was dying, literally. I was doing the SAD religiously. It wasn't until I quit that and went KETO I started to do better. My A1C was out of control. Now it's not. My Pulmonary Arterial Hypertension was also out of control. It isn't now. I lost 65#. All Steve's tips, absolutely correct. Thanks Steve!
Nice job Steve. I follow a few channels because they aren’t so strict that it makes it impossible to believe you can continue on this journey. I fell off the wagon, so to speak, because I could not understand my sudden weight gain. I’m heading back on this journey again, because I don’t feel well anymore. The channels I follow most are so understanding and nonjudgmental. Thanks for being one of them 🤗
I take electrolytes now but to start I just ate alot of olives and pickles and drank all of thr juice they came in. Was easy and didn't require buying anything new.
Great advice for the newbies! I used a hypnosis program when I started keto 2 years ago. The two together have been life changing. At 67 I’m 10 lbs from my high school weight.
Great video Steve! I have been doing keto for years. My cardiologist follows Dr. Westman and he had a conference at our hospital. When I first started I dropped 10-15 lbs. fairly fast. A coworker pulled me aside and asked if I had cancer. That wasn't the look I was going for. A tip is just because a package food is labeled keto, it doesn't mean you have to buy it. Calories still do count.
You're so right about how one size doesn't fit all, Steve. When I first started this lifestyle in Nov 2021 I was trying to keep to 30g or carbs or fewer per day and I struggled. Now I keep to 50g or fewer per day and it's much easier. Ketosis is ketosis, whether the number is .5 or 1.5 and if 20 more carbs/day helps me stick to this (and reap the health and weight benefits) then I don't have to do it like others suggest.
Do you do 50g total carbs or 50g net carbs per day?
I did 20g net since January 2022, but to get the scale moving again, after I stopped working out, I'm doing 10g net per day.
I find the free version of the Carb Manager app very helpful for macros, but I really only care about my net carbs.
@@photina78 I do 50 total carbs or under if I don't need those extra carbs. I find estimating net carbs more difficult.
@@theresesolimeno4651 Estimating net carbs is more difficult nowadays. When Dr Atkins first introduced net carbs to the world in his 2002 book, it was easy because we only had to subtract fiber grams, since there was no such thing as sugar alcohols in the prepacked foods.
I stay under 10g net carbs now that I've stopped working out, which works well for me; and my Carb Manager app shows that my 10g net carbs ranges between 20g and 60g total carbs, but it's usually around 40g total carbs because I eat a high fiber keto bread called Healthy Life by Lewis Bake Shop.
Great list! I think back and id say getting both Costco and Sam's memberships has saved me a lot of money on keto. I think the advice not to buy everything at once is great. Start small and maybe even create an amazon wish list that will help you determine what really are the key items you need for the types of recipes you want to make. Take advantage of great sales. Also, be mindful that creators on TH-cam and elsewhere receive a lot of products for free to review. Don't make $25 a dozen cookies by trying recipes with the ingredients you already have (like substitute $20 Boca with $5 Swerve) and see if it's even something you like before investing in those more expensive ingredients. Start as simply as you need to and replace items in your pantry with better options. It's better to be "mostly keto" than giving up entirely.
I’m so glad you are doing this! You are the perfect person to help beginners! Thank you
Yes. Absolutely 💯 agree 👍%. His videos have made him my "Official KETO Mentor".
Hi Steve,
A happy new year to you and yours.
I'm finally back to keto again. Had to sort out the daily drinking, which I did in October.
You inspired me in Jan of 2022. But it took me all year to sort my head and heart out to finally not make any more excuses.
I realised drinking is like eating a spoon of sugar. I don't eat sugar ever, we so why drink?
Reading Dr Lustig's book(Metabolical) finally sealed my fate.
His mantra is protect the liver, heal the gut.
I hope your channel prospers, and that you have a fantastic year.
God bless!
Happy New Year Steven! Wishing you and Terri a fabulous 2023! And of course the same to EVERYONE in the Serious Keto Community!
Thanks, and best wishes to you and yours in this new year!
"The only drawback to Keto is the people on keto will never shut up about keto"
😆 😆
I can't remember who said that, but it's so true!
I find myself wanting to shout from the roof top about all the good that has come from my keto journey!
I RARELY talk about the weight loss.
I always talk about the medical improvements made in Keto.
I started because I had 4 heart attacks in two days and had been having "mini strokes" or TIAs.
My cardiologist says he can't even tell I've had any heart problems besides seeing the three stents in my heart on an x-ray.
I WAS diabetic, but have NO markers for being diabetic anymore!
Great progress in your health!! Hooray!!!
Another fantastic video. Wish I had this information when I started but I did read Dr Fung's book and reversed my diabetes in 7 weeks with Keto. Forwarding this to some friends that are stuck and starting over in 2023 with me.
#6 Keep it Simple! Yes! In addition to keeping the food simple I'm so glad you brought up keeping the information simple! Keto is NOT complicated, but there are plenty of channels that will make you believe it is! TOTAL carbs. TOTAL carbs. TOTAL carbs!
This is just what I needed, as I’m trying to get back into keto after being off the wagon for too long. Thanks man!
O STEVE. Loved that. So true. Every piece of advice spot on. And I should have seen this last year before I started. I have a pantry full of “Keto” products that I haven’t used. I should’ve been more conservative and I should’ve realized that the food I eat now is mostly regular food, just low carb food. Also keeping it simple, that’s my focus now. I got the meters and the apps and it’s all a waste. And yes, yes, YES - don’t tell people. I had to learn that the hard way. My goal now is to never mention it. I’m down 40 pounds at least and it truly feels effortless. Mostly, now, people will just say, “You look good.” And I say, “Yes, I feel good.” And then I try to change the subject. Anyway, you are my favorite and your channel has helped me
Immeasurably. Loved this one. ❤
All great tips, Steve! I particularly like the one about keeping "safety net" foods around. There's a lot of people out there who think you need to avoid these foods altogether. There are some people (myself included) who have trouble fighting off these cravings. IMHO it's better they have themselves a keto cookie to fight off the craving than to keep that craving hanging around and risk eventually caving on non-keto cookies. After all, the longer you're in ketosis, the more these cravings will naturally go away anyway.
Thank you, Steve! These are all great tips/reminders!
What a great Idea! I need this refresher course. I also shared this video with my son. He is just starting out on the Keto diet. He saw the success I had in 2020 and decided to try it. As for me, I let it slip away, but I'm back at it.
Nicely done ! People just starting need to here this . And your right just dont tell ! The other best thing I heard ,was to take a picture, at one point when I was at my lowest before the troubles began, ugh, people were making really nice remarks about the way I looked .before I knew it I was off Keto and I didn't even really take a good look at myself to see my results. I think that would have made a bigger difference in my life, more of an encouragement to stay on. After a year and a half of on again,off again ,this time around it's really difficult to get back on track, a picture would have been very motivating.
If you are beginning this journey, write down everything he said! I have been doing keto for almost 4 years and initially lost 120 pounds. Then COVID hit. While I continued to eat only meat and above the ground veggies, I stopped fasting, stopped being careful with my portions started enjoying a couple of martinis after work. I have given back about 40 pounds :( . I'm getting back on track and lost 10 pounds over the last month. This is easy once you get started. By the way, I'm 67 and still feel Great.
When I began my keto journey almost 1 year ago I searched TH-cam low down for advice & learning. You are one of few I still follow. Ironically, most of the others I follow on TH-cam are folks you've interviewed recently! And one has to learn their own path. I'm glad I found your channel as it has helped me tremendously in restoring my health and well being! Keep up the great work and thank you so much for all you do!
All excellent points and I only have a little to add to the watch channels one watches. I watched and followed probably 10-12 channels originally. I learned a ton BUT about a year ago so many of them were near their pre-set goal weight ( which I don't recommend at all) that they became frustrated with those last 10-15 pounds, they convinced themselves keto wasn't working anymore. They all decided to start adding in carbs or gaining a few pounds to then go super strict again. I unsubscribed to the first channel and explained that way of thinking was a trigger for me. Then others started doing the same. It eventually discouraged me along with life changes, and I fell off keto 13 months ago. Iwas down over 100 pounds at the time. Now I am starting again, having gained back half of my loss. The thing is, when I check in on those channels, every one of them gained back a bunch. I saw all of that to say:
1. Don't become so committed to following someone that you follow them backwards.
2. DON'T set a goal weight. You body will know its happy spot and that is hardly ever the number you had in mind.
It's always so good to be reminded Steve. Thank you. I have keto products I ended up throwing out because they went bad, they were bad and I just wasn't going to use them. I hate wasting money. There are some great products but the 'con' is real.
To those who are new or just starting, this is a great channel. Lots of good videos already up.
Following Dr. Eric Westman and Amy Berger's method of keto has been life changing for me. I'm coming up on my 1 year ketoversary and have lost 45lbs and feel fantastic. Still have about 30lbs to go. Slow and steady, progress not perfection.
#1 is probably the best advice ever. I have a friend who tells me how bad keto is and that need bread/pasta because of the USDA Food Pyramid. I cannot convince him otherwise because he thinks keto is a fad diet and a bunch on people just trying to sell diet books. Also, yes on the inflammation! If I eat too much from the SAD, my bum knee tells me inflammation is back. I need to get Dr. Westman's book. Love Dr. Fung's books.
@CreativeLivingwithLisa my response to that argument is that grains are used to fatten animals.
I’m 71 now. A few years ago I was listening to a pod cast on my way home from work. This was the first time I’d heard the word KETO. I wasn’t ‘overweight’ but I knew I could do better. I was listening to Thomas Siegfried talking about his book ‘cancer is a metabolic disease’ and he talked about the KETO diet. I searched for ‘KETO’ the next day on my you tube site & Dr Eric BERG came up then Dr Jason Jung…then Dr Ken Berry. Another great KETO Dr is Dr Eckberg. Anyway, the night I listened to Dr Eric Berg I threw out everything that didn’t go along with my KETO journey. My husband woke up to ‘bare cupboards’ and was very supportive in my endeavor to become healthier. I’ve been an RN for 45 years & LOVE any info on anatomy& physiology! Currently I am doing the CARNIVORE diet & I love it. I naturally only eat OMAD…one meal a day. It’s just a natural way of eating for me. Fasting is done every so often, couple to 3 days or so. You’re doing a super job & I thoroughly enjoy your videos!!!
Thanks for the refresher. I would add that taking measurements is also very helpful and eventually encouraging. When the scale stopped moving, the inches kept coming off!
When it comes to telling people about keto, I just say "I'm eating more whole food, making better food choices, watching what I eat, and cooking more at home". Same thing in more words.
Also regret not taking before pictures, but knowing I've regained a hands length worth of my belt is something.
My goto for starting out recipes is Headbanger Kitchen. Even though he's done with the keto thing, still has plenty of a backlog.
For me, I eventually got over my cravings and eventually got to the point that I forgot what the word candy was. There's also thankfully a number of Keto friendly treats I can make, but I suggest avoiding junk food early on.
I agree with your list! One more that I find helpful is to think of one little habit you have that is not healthy and figure out a way to replace it with a small thing that you can privately do that is good for you. And then add to your good and self-caring habits over time. Reading James Clear’s Atomic Habits may be helpful to someone reading the comments.
Thanks!
A great video for beginners and those who are curious or are currently in the keto world. I especially like your tip to keep it simple. It can be overwhelming if you are an over-thinker like I am! 😉
Thank you!
Thank you,Steve. You continue to encourage me to keep going and get back into letosis.
Thank you for this info. I wish I'd had this advice when I started back in April. Luckily I have a good nurse practitioner who recognizes the benefit of Keto.
I've been on keto for a month now! Yes I am a beginner! Thanks for video. It is very helpful. I am so excited for my future health!!!!! ❤
I just started Keto for the new year. I have to change my diet drastically as I'm knocking on Diabetes' door. Your channel is new to me and has provided great info. These videos are exactly what I need.
Thanks Steve. I follow Dr. Boz and took her class. Lost 70 lbs, but now have a restart. Glad you are doing this series. You're my two favorite go to people
Great video Steve! Straightforward & informative, even if you're not a newbie 😉
When I committed to trying keto, I was the only one, so I cleared out a cabinet in the kitchen and put my "keto" food items in there. When my husband joined in as a dirty or technically keto eater, I went through our pantry and had four boxes of things to take to the local food panty. I still have all the basics for sad baking and some rice and dried lentils and dried peas. Maybe for the apocalypse I guess, but the food pantry would not take open packaging. When my folks (they live with us in a suite on one side of the house but we usually eat dinners together) joined in and we went through their pantry, more went to the local food pantry and some when to Aunt Linda that lives up the hill from us. She is fearful her brother is harming himself, but his health has improved greatly. She remains unconvinced, so we don't talk about it :D Thanks for this series.
Steve - Great tips. I'm glad you made this so I can point my friends who are keto-curious (and interested in how I lost so much weight and improved my overall heath). Have a great New Year!
Thanks so much Steve; absolutely great advice. I had been doing keto for 2 1/2 years; lost 43 pounds and felt 10 years younger. I have quite severe osteoarthritis and I could actually walk around without pain. However, I stopped losing weight and then fell off the wagon about a year ago. I have since gained back most of the weight I lost and my joint pain is bad. I had issues with all the food prep as well. I just ordered Keto Chow and will start that once it arrives. 1 to 2 meals a day, depending on how it affects me and then meat and salad for dinner. I'm hoping that will make life a little easier. Can't wait.
Wow…what a positive transformation from 2017 to 2020. New subscriber to the channel and I appreciate your honesty about your personal life (alcohol issues) as well as realistic expectations from your personal experience doing Keto. Best of luck and good health to you Steve 🙏🏼
Glad to have you here.
Can't agree more! Listen to this man. Master your cravings for snacks, keto or otherwise and you'll see the results including saving money.
I began Keto back in January 2017. Back then there were NO keto products. Even no keto bread: only moon bread 🤮 After a while I found your channel, along with Dr Berg and DeLauer. Things were pretty straight forward. I’m glad I’m not starting today. It’s too confusing. I’m grateful for your channel and your no nonsense attitude. Great video! Helps me get back to basics since I’m now doing keto 2.0. 👍🏼
Great advice! You were on point addressing real issues we face when on a keto journey. I appreciated the content so much and looking forward to the next video! Thank you for being real, you are easy to relate to!
If you have a misstep, don’t throw the day or week away. I often find that I’ll go up a pound if I mess up but then it’ll come right back off the next day. I also weigh daily because in the beginning, it’s very encouraging. I got back on keto and from the first day of eating well, felt amazing! I also lost 3 pounds the first day and 2 pounds the second day which shows just how poorly I was eating. Since my husband is living in Wisconsin right now. I need to take advantage of the fact that I’m the only one here eating so I can eat whatever I want and what’s good for me
Thank you Steve ❤️ I am almost one year in !! Psoriasis is 95% GONE !!🤗 35 lbs down !! WOW, and your channel is just so honest and encouraging 👏 👏👏
I just finished with my doctor and he recommended your channel. Im pre diabetic. So he suggested going on keto. Im already on a diet. But id prefer something thatll actually help. Hes told me other countries have around an 80% rate of helping out type 2 diabetics to not become insulin dependant. I love those numbers. So here i am. Ready to learn.
I’m glad to have you here and hope that you find my content helpful.
I've been doing keto 5 years in May. I totally agree with you on every point. The one thing I could tell people is never use the word only when referring to the cost of something or the amount of weight you have lost. For instance: I have been doing this a month and I have only lost 10 pounds. Instead say I have been doing this only a month and I have lost 10 pounds.
I did keto for 3 years. Loved my body and how I felt. Working from home in 2020 and some tragedies in my life in 2021 threw me off. Stress hormones do take over no matter what you eat. 30 lbs later and full of arthritis, now retired I have restarted. Thanks for your help. Love the sesame seed parm crackers.
And no one else in my family is keto.
Great video! Wish I had seen it 2 years ago when I was starting. Very good advice! Especially electrolytes!😻
Steve. Man, I wish I had found your channel sooner. I have been doing Keto about 2 months now and I’m down 22 lbs. I totally agree about not listening and trying to juggle 10 different people’s opinion on Keto. It not only confuses you, but it stalls your progress because you keep shifting your food intake, so you don’t know what is working and what is not.
I am in the situation where my husband is not doing Keto with me. However, being diabetic, I went cold turkey in removing all carbs and sugar from my diet. Completely! I haven’t had any carbs or even replacement sweets in 2 months. I am reversing my diabetes so I can get off medication.
Great advice. Thanks for sharing.
Great job on your progress. I’m glad to have you here. 🙂👍🏻
This is one of the most sensible keto videos I have ever watched! Thanks for sharing your tips and your personal journey, Steve!
Keto breath is only there on the changeover! Great video!!! ❤🎉
In conjunction with pictures, I wish I had a body composition scan. Since I started Keto, they have tripled in price, and I have already lost the majority of any weight I can lose. Unfortunately I sacrificed some muscle as well, so I still plan on getting one to start 2023 as I get back to more resistance training.
Yeah, a legitimate body composition scan would be awesome. I have limited trust in my Withings scale's body fat % reading.
Good morning! Blessings to you and your family!
Hey steve im around 13 years old 237 pounds and 5'11, im just starting keto like today. Youre videos are helping me so much
Glad to have you here. I wish I would have discovered a healthier way of eating at your age. 🙂👍🏻
I watched this video because I just started back on keto after a 3 months cheat fest of my favorite Fall & Christmas carbs and chocolates 😉
My husband and I started keto 3 1/2 years ago due to his diabetes getting worse. Within a few weeks, my husband’s blood work improved so much that he didn’t need to take his meds anymore and I lost 30 pounds 🎉.
Now I’m going through the keto flu again, which I know is only temporary, and can’t wait to be back feeling great without any joint pain or urges to eat sweets. Keto for life for us, even though I might slip a bit every few years 🤣
I will definitely suggest this video to friends starting out on Keto. What great information! Thanks!
Thanks for the great video, Steve. Big fan of both books, as well. I'd also recommend Dr. Annette Bosworth's "Any Way You Can" and "Keto Continuum." I read KC first, mistakenly thinking that AWYC was just the recounting of her use of keto to help put her mother's lymphoma into remission. But when I finally read AWYC, I discovered my mistake. It's really three books interwoven into one. Yes, it recounts her mother's ordeal with cancer, but it also chronicles her own journey of discovery in trying to aid her mother, and running across a few medical articles about glucose feeding cancers and how keto can combat it. As with most physicians, she was taught very little about nutrition in all her years of training, with most of it being based on the erroneous "virtues" of the food pyramid, the "calories in-calories out," and the "eat less, move more" dogmas based on misinformation. Her experience with anything even remotely "keto" was only with "keto acidosis." So, as with Dr. Fung, she set about researching what the ketogenic lifestyle was all about, going down the keto "rabbit hole," looking deeply into the research, and drawing very similar conclusions to Dr.'s Fung and Westman. The overcoming of her initial skepticism is an interesting process to witness as she details it, and has been very helpful to me in explaining what keto is to folks who've seen my results (105 lbs. lost from 09/01/2021 to 05/15/2022, ± 5 lbs. ever since) and who want to know how I did it. The third element of AWYC is about the basics of how to quick-start a ketogenic lifestyle. Interestingly enough, what she talks about in this book is actually more closely aligned with The Obesity Code than the later KC book, but not by much. I always give folks a simple caveat about Dr. Fung's book that it was written in 2016, when he didn't want to embrace any particular "diet" because he contends that all diets fail in the long run, but instead recommended eating low carb / high fat meals of whole, minimally processed, foods - essentially what's considered "clean keto" today, coupled with intermittent fasting. By his most recent book, "Life in the Fasting Lane," though, Dr. Fung does embrace keto. These five books, and your channel for recipes and tips (plus a small handful of others), are always at the top of my list of links I send out in an info email when people want to know more about what I did to lose weight and keep it off. I'll add this new video of yours to that link list going forward. It's great advice all around. Thanks again! And I look forward to the next one.
Oh my goodness! So true! About not talking about it…..I have close relatives who literally question everything I do , why this? Why that? “Here’s what the doctors say, this will help you….” (Like eat plenty of whole grains, lots of fruits and veggies, eat low fat, etc.) It is annoying and hurtful. I have lost 30 lbs since Nov. 10, the day I went to the ER for high blood pressure. Why would my family criticize it? IT WORKS!
I agree on the picture. My picture though was I went to get a passport. They took my picture as part of the process. When I got my passport in the mail I decided that day to start keto. I could not believe how bad I looked. I bought Dr. Atkins book New diet revolution and read it all in one night. I started his plan and followed the suggested meals in the back and stuck with his plan. My passport still has that photo as a reminder what I looked like at my close to worst. At that point I was about 200+ pounds. My weight currently is 153 which might be a little too skinny, but I like it. I feel great and I have not had a cold, flu, or anything in three years. I do not get sick on keto.
Just finished watching all of your transformation videos. You look amazing, at least 20 years younger. Congratulations and thanks for sharing your journey.
Thanks Steve, this is an excellent video. I wish I had watched it first. Keep up the good work sir.
Steve, I have stopped sugar, wheat, root vegetables, rice,pasta last Aug. I am T2 diabetic. I am off my insulin pump and insulin all together. I take Trulicity once a week. I have lost from 210 to 172 but stopped dropping weight for weeks. My A1C went from 13.2 down 6.2
I have 20 some lbs to go. Any suggestions? Your videos are what did it for me! You are awesome. Thank you!😊
Personally when i plateau I change it up a bit. Try carnivore, BBBE, or PSMF or something just for a week or two and it seems to help break the funk.
Keto is such an individual thing. That's why I really don't do any sort of coaching besides saying "try something different and see what happens". Fasting or intermittent fasting works for a lot of people.
I do intermitant fasting, also. Thank you ! I bought a few books.😁
Great list. Thank you. I'm relatively new to Keto but have done low carb in the past. It's been very slow going but possibly my age has something to do with that. One thing that has really helped me while doing this with a junk food junkie husband is having a dedicated shelf in my freezer for my keto recipes. I even pack Turkey bacon two slices per packet and 1/4 cup each of blueberries to add to my keto pancakes. I basically just keep my net carbs under 20 per day and it works. And I already love veggies so that's easy. Thanks again.
👋 hi. I’m 81 and started keto 3yrs ago. Kicked my diabetes in one month. No meds. I do zero carbs and zero sugar. Dr Berry on TH-cam is my info guy. The don’t talk about it rule is the one I wish I’d followed back in the beginning 😂. It’s really easy as long as you have the facts. I eat a lot of meat and eggs. Lost 100 pounds and dr said I’ve added another twenty years to my life. (Sometimes that feels like a curse these days 😂😂) have fun with it and don’t sweat the small stuff.
@@pennylacombe4763 thank you. That's very encouraging. Best of luck to you.
I am watching you for the first time! I am impressed and your tips are great! Thank you and I will be following you!
Your cracker recipe is awesome. I changed the almond flour to hemp seeds. I can't eat almonds. My trigger food is bread. I can't find a good or easy keto version so I just avoid it. Thank you for all that you do!
I love 0 carb Healthy Life Keto Hawaiian Bread by Lewis Bake Shop. Their cinnamon bread is also 0 carb. I also love their 5 Seed bread, which has 1 carb per slice. Their keto hamburger and hotdog buns are awesome too. It's hard to find in stores, but can be ordered on the Lewis Bake Shop website.
Victoria's Keto Kitchen on TH-cam has good bread recipes and her own Perfected Keto Flour that you can use in any non-keto recipe.
This chaffle recipe is pretty breadlike. I make a double large batch and freeze them. They toast up great for sandwiches and burgers.
Chaffles - large batch
- 1/2 cup flax meal
- 1/2 cup coconut flour
- 1/2 cup finely crushed pork rinds
- 4 tablespoons of nutritional yeast
- 2 tablespoons of psyllium husk powder
- 2 tablespoons of baking powder
- salt to taste
- 16 oz. wt. of egg whites (8 - 1/4 cups)
- 16 oz. water (8 - 1/4 cups)
- 12 drops of liquid stevia
- 1 - 8 oz. bags (2 cups) of fine shredded mozzarella
- thoroughly mix dry ingredients
- then add wet ingredients (hand mixer recommended)
- then add cheese (hand mixer still recommended) and mix until thoroughly combined
- let mixture set for 5 minutes, then stir/mix, and then repeat until the moisture is absorbed and the mixture has thickened and isn't runny (about 15 min).
- Cook for about 7 min in a mini dash.
Finely ground flax seeds work too. You'll probably need to adjust liquid content. Add a little at a time. Flax will continue to absorb liquids.
Wow fantastic intro. I just started dieting a few weeks ago and began with the South Beach diet that is now morphing into keto. Over the past few weeks I've already had to adjust many things as carbs seem to sneak into a lot of recipes if your not careful. Glad I came across your channel. Subscribed.
This was a terrific video, and it will be helpful to so many of your followers.
Thank you for recommending "End Your Carb Confusion" by Dr Eric Westman AND Amy Berger. This book, and both of them have been lifesavers for me. My life has turned around thanks to their advice and guidance.
I would like to recommend Amy's no-nonsense TH-cam channel, "Keto Without the Crazy." She believes in keeping it simple, and her talks get to the heart of succeeding with a keto lifestyle.
I would love to see you have Amy as a guest on one of your upcoming episodes (unless you already did, and I missed it).
Again, thank you for this video.
We appeared together at the last Keto Chow "Meat Up". You can watch the recording of the live video on the Keto Chow TH-cam channel.
4 years ago, when I got intrested in and started Keto, I told everyone, what I was doing and several so called friends, told me I would end up killing myself---well here I am, 4 years later, still here, still doing Keto and 45 kg lighter, with new friends----All good advice Steve--Love your channel, keep up the excellent work--Greetings from New Zealand
A friend was talking about eating celery alot on her diet..I told her with keto you can wrap that celery with cheese and bacon.. keto is King
Outstanding suggestion 👍🏻
Thanks! I appreciate the great advice, recipes and humor!!
Thank-you for all your videos. I have been going through them lately.
I'm 61 y.o.--I've been T2D for about 15 years. I also am an alcoholic and drank heavily every day for many years. With the help of God, I quit drinking and smoking almost 3 years ago.
My spouse is severely handicapped so we don't get out to church much but our priest comes by to bring communion when she can.
I started Keto at the beginning of November--about 9 weeks---and I'm down over 20 pounds. Also fasting 16/8.
After meals, my numbers are greatly improved--out of the diabetic range. My morning number are sometimes good and sometimes not.
I have been using a recipe for Ketorade (from Ken Berry) and that has been my electrolytes--seems to work well.
I started with Jason Fung videos and got one of his books (diabetic Code)
Time is apparently what I need to reverse my insulin resistance. So, I'll keep trudging along.
The time and effort you take to make your knowledge and experience available to us is a true blessing.
Sounds like you're making great progress! 👍
Great tips!! I love Dr. Eric Westmans book "End Your Carb Confusion"...I have read a few books on the subject and watched a lot of vids...Dr. Westman is the keto king! The most practical and knowledgable
real keto is very simple and not expensive...we just make it harder than it is
yes Steve total carbs is the way to go! net carbs just means more carbs
Great advice and easy to understand! Thanks Again!
I am a type one diabetic just recently diagnosed later in life and the American diabetic association. If you follow what they say you will die your glucose will stay high constantly. I went to one of their educators and she and I just clashed. I agree with you, share it with those who understand it, and the rest just nod your head and smile.
I started Keto 12/19 because I had sevear leg pain. I was very over weight but that is not why I started Keto. I went from 285 to 180 doing "Strict Keto" but the more important part was after 3 months I wasn't taking 3200mg of perscription Tylonal a day. My one thing to add to this list is that I kept hearing you "Just have to hit your macro's every day and you will be fine" and so I did. 20g Total carbs. All of the protine and fat. All of it. I didn't get that I didn't have to hit the fat once I was burning my own body fat. But I was putting 2T of butter in my coffee along with MCT oil and Coconut oil just to hit my "Fat Macros" every day. So my one tip to starting is once you are "Fat Adapted, IE in Ketosis" only eat the amount of fat you need to feel full untill your next meal. Either way Start Keto!!
Thank you good advice ❤️I started keto a few years ago was kinda messy keto all along mainly low carb anyway lost 20 lbs. just recently in the past few months went way of by too much sugar and gained 10 back 😢so sad . I am trying to wean my self and get back on track . My hubby and I swim for 1 hour 3 days a week . I think that has stopped me from not gaining all back .