My suggestion for beginners: buy only what you’ll eat for 2 days at a time then go to the store again when the food is used up. Repeat. Do this for the first couple of weeks. This takes more time but will save you from wasting food and money in the long run.
This is so true. As I lost weight and did intermittent fasting I ate less (also, I stopped feeling hungry) but my brain kept wanting to buy the same amounts that I did before keto.
Canned salmon. Wild Alaskan. Add a little chopped onion, celery, add 1 egg, some olive oil to hold together. Pat out into 4 or 5 patties. Fry up in olive oil or coconut oil. Great omega 3! A keto diet staple
@@BillG29I've heard in a few of Dr. Boz videos her mention the pulverized flours can have really big Glucose spikes even Almond or Cocut flour that doesn't have a carb count. Better than wheat flour, but not ideal either. I think ground up pork rinds doesn't have that problem because it doesn't have any carbohydrates.
I am a 34 year old male who, after being sober from alcohol for one year gained a lot of weight. In one month of keto I have lost 22 lbs and my gut and face is remarkably thinner! I have more energy and less anxiety, I fully recommend this diet and this channel! Thank you Dr. Boz!
@@sl4983 I did dirty keto. Lots of eggs, cheese, various types of meat (some processed, some real). lots of cheese burgers with no buns or ketchup. Avocados. Salad from subway. When snacking I had nuts or pork rinds. And when counting carbs closely I would eat peanut butter, keto bread and keto ice cream. I drank almond milk and sugar free Gatorade and water. Probably not the healthiest or most diverse diet but it worked! It took discipline to stay with it but I stayed in ketosis the whole time. I never went over 20 carbs a day and usually spent it on cottage cheese, peanuts and small amounts of ranch on my salad.
From an avocado grower: when your avocado is ripe/not overripe (press on head of avo if it’s soft not mushy it’s ready to eat) put it in the fridge & it won’t ripen further & wont go brown for a few weeks...
Tracy: Are you saying to first keep the avocado out on the counter if it is still hard (not ripe) until it is ripe, which is then placed into the fridge? Appreciate the clarification. :)
Don;t forget to make yourself some homemade chicken salad. You can make it with roasted chicken, mayonnaise, pickles, celery, sliced almonds, salt and pepper. Very yummy!
Bacon, sausage, eggs, butter, frozen veggies, organic and nitrate free lunch meat and cheeses, mayo, mustard, using thick lettuces for a wrap instead of breads, sugar free bbq sauce, sugar free salad dressings, tuna fish, low carb nuts and seeds and fruits. Lots to choose from if you know what you can work with:+) God bless~
Avocado, berries, watermelon, peaches, lemon. Others may be acceptable as well. However, I think Dr. Boz would recommend not for beginners. I think I recall her saying something like that in one if her videos
some tip from a German concerning Leberwurst / Liverwurst: If you have some ketofriendly / self-made bread, just pu some liverwurst on it and some feta cheese on top. add some salt and pepper and a sprinkle of lemon juice. It'll blow your mind
I have been a low carb keto person for almost two years. My wife and I do a lot of grilling. In our mix we grill meat or fish and have it with any number salads available at the grocery store. To change it up we have meat with coli flower rice or coli mash potatoes. One key we take a multivitamin every day. This summer we stopped drinking alcohol. My wife's white wine had to much sugar in it. She know puts sparkling water in her wine glass. My carbohydrates went from 130s to 41 which made my ldl about normal. We snack on almonds, and have a lot of cheese, Atkins meal for lunch Atkins snacks for the sweet tooth. We eat breakfast every morning. Next up is my portion control. My view of going keto is going your own way. The test strips are good tool. If you are changing your eating habits start by getting you blood tested two times per year. That will show your health. In closing my wife and I were drinkers. Our journey for me was to drop beer for soda pop no sugar no calories with shot of whisky. After a year I dropped the whisky. Soda water for wine for my wife was the key to not missing the wine. We will get back to different types of fasting. So count carbs lose weight and feel full.
I started my Keto diet several months ago, by eating huge amounts of cashews. I had never allowed myself to eat them, though I loved them, for fear of gaining weight. So I started with several big cans of the "fancy" ones from CVS, kept them by my computer and snacked on them all day, certain that I would gain a ton of weight. In the meantime, I was also eating 2-3 high-fat meals per day with big, juicy shrimp and tuna salads with olive oil and sugar-free mayo ( I never touch sugar of any kind), salmon baked in butter, heavy cream in my coffee, etc. I limited myself to fifty carbs per day but didn't actually "watch" my intake of the carbs in cashews). I just ate as much of anything I wanted that was no-to-low carbs, including some Brazil nuts in between, because I heard they were nutritionally superb. I held on for about a week, terrified that I was gaining weight (even though my clothes seemed looser). When I stepped on my scale that seventh day I was shocked. I had lost TEN LBS. in one week! So I persevered and kept eating the cashews and every other thing "legal" on keto - olive oil, butter, heavy cream, eggs, salmon, veggies, a few strawberries or blueberries per day. By the fourth week I had lost another TEN POUNDS!! I went on to lose more, until, by the end of the third month, I had lost a full THIRTY POUNDS. Interestingly I lost NO energy; in fact my energy leveled balanced out and I was more consistently high-active than usual. I am a pescatarian, so I eat no meat - no chicken, pork or lamb - just seafood and eggs for animal protein. What happens on this diet is that eating fat reduces - and in my case, eliminates - cravings, hunger, overeating. I now simply don't need to eat so much, so I also do intermittent fasting - without "starving" myself. Even when legitimately hungry, I always feel OK - never find myself rushing to eat. This is the only food plan of my entire life that has worked beautifully, and I am eating very healthy - AND the food I eat is yummy! So if you are overweight and wondering if Keto actually works: it sure did for me, a lifelong compulsive overeater now in remission from that addiction. I also have to say that being in a twelve-step recovery group for overeaters has helped. I have a lot of wisdom from that wonderful program, from sponsors and other members. It's where I learned, not to "discipline:\" myself to not eat sugar, but to "surrender it" to my HP. Can't recommended OA highly enough. I just wish I had known about the keto plan years ago, but at least now I have reached my goal weight and, frankly, though I realize it's vain to say so - my clothes look great on me. Luckily, the fashion "trend" is oversize clothes, lol.
This is great thank you for sharing! Most people won’t read it because it has no paragraphs by hitting enter but I did 😊 I found that when I was vegan I had no energy, staring eating seafood and a lot improved. I started noticing my waist was slimmer and my clothes fitting loose too! It’s not vain 😊when you look and feel good it’s ok to be proud of yourself. 😊 I gain a lot of weight in my lower half like most women, but even with my PCOS it’s manageable and with intermittent fasting which I didn’t know that’s what I was doing but I was and even if I didn’t exercise I noticed I was losing inches. My weight gain happed from fibroids and lack of sleep and cortisol but I’ve fixed that a bit because my uterus is enlarged but going down. Once again thank you for sharing 🙏🏽
@@lifeisbeautiful9455 You are Not vain for wanting to look great. You did improve on your health and that is what matters. Thank You for sharing your experience. 😊
A little trick I learned from a nephew of mine in selecting avocados: every avocado has a stem and if the stem is gone and in the spot where the stem was is colored tan or brown, that avocado is already oxidizing inside and most likely no good. If the stem is still on the avocado, quietly remove it and if the color is light green or green underneath then buy it because it’s good. If the color is tan or brown, don’t buy it! 100% foolproof!
Richard Ayala : Excellent tip, dude. I love avocados; this is the best advice l've run into lately. Are you from Wilmington, California?? Your name sounds familiar. Thanks again. Later.
@@luzcrispin4686 Just wanted to say that only yesterday l was shopping for avocados. I thought about what Richard said and bought four. They were perfect!! Man, I felt great! Their insides were delectable; not the hazy, passed-their-prime, maybe just a little too soft on the squeeze test; but turgid(!), perfect up to the top of the scale, AVOCADOS!! Thank you, very much. Now l can pretend to be a great and famous, "Ooh La La," French Chef. PUT UP ANOTHER ONE, PLEASE. BYE NOW, THANKS!!
I found when purchasing bagged veggies, lettuce or spinach or even carrots just add 1 or 2 paper towels on the sides or bottom of the bag. It will keep it so much longer. Also if you prep fresh and store in a bowl use a paper towel. Works beautifully. If you still get moisture just put the lid on loosely. Good luck everyone!
This is a great tip. My salad mixes, baby lettuces and spinach only last a few days as they start getting soggy in just a few days. I’ll now throw in some paper towels for sure. Thanks!!
I also discovered this trick by myself. An extra tip is replacing the wet towel with a dry one everytime you take something out from the bag to cook. My personal record is keeping fresh the content of a bag for more than 20 days!
I'm going backwards in time on your teachings, wow you look amazing today (2023)! Keto rocks (I have done it for a year, lost 28 lbs, I'm 73 years old and like a young filly again. Fell off the wagon after a year, back on and found you (yay). You are a great teacher and an inspiration. Merci de la France...
I’ve had both shoulders operated on for rotocuff repair and have had almost unbearable pain for a little over 10 years. I started the kito diet and in less than 2 weeks I am almost totally pain free and my back too!!! I should have done this 10 years ago!!! Thank You Dr. Boz !!!
I've never done the Keto thing and I'm no health expert to say the least but do you have any reasoning as to why you became pain free? Do you think it's because you weren't getting the nutrition you should have been?
I do the same! Best pasta substitute and so healthy too! When zucchini is in season I use a peeler to make long, thick ‘noodles’ to use for fettuccine and stroganoff.
@@truthnfreedomseeker dont it give you gas? Not to mention the silent but deadly waft you'll be ducking in shame from in the produce dept as you grab another head of that cabbage.
Wendy A. No gas! Cruciferous veggies used to give me gas, but now that I’m keto I can eat as much as I want. It must have something to do with grains, which I no longer eat. They must slow down digestion causing fermentation in the gut.
Pro tip on avocado's: Buy 2 or 3 ripe and ready to eat...buy 2 or 3 that are green and hard as you can find. By the time the two ripe have been eaten your green ones will have started to ripen and you can cut down on trips to the store and have ripe avocado's all week. Also, if you buy them green and ripen them yourself...you have a better chance of getting the best meat...without bruises and brown spots.
Dr boz I’m starting because my dr ordered me to . I have a non healing ulcer on my foot . I was told to change my diet or get a bone infection . Thank you for making this doable . BTW I love spinach
Just had the avocado ice cream made it with heavy cream cacao powder and a teaspoon blueberry Blossom honey no Stevia in the cupboard yet. It was really good. I like avocados with just a little salt as well. You're the best Dr Boz thanks again. JP
Here's my weekly list for one person: 2-4 lb grass fed beef and lamb, or organic meat, wild fish 1-2 lb veggies (cauliflower, brocolli, asperegus, radishes, kale, mushrooms, artichoke) 3 limes or lemons 1 avo (I don't like them very much when they all get ripe at the same time) small salad bag 6 oz berries 1 lb raw nuts 3.5 oz dark chocolate 2 no carb monsters for weekends (can add vodka if wanted) 12 pack LaCroix soda water 1 doz eggs 1 of cream cheese, sour cream, heavy cream or butter (get all 4 to start with) unsweetened almond milk (not really needed though because you won't have cereal, but good to wean off milk) 1 cheese (cut up and keep in freezer so you'll have a large variety over time) 1 frozen veggie pickles olives Things to get when I run out: chia seeds almond flour cocao powder coffee tea stevia salt
@@DoctorBoz Thanks! My problem was I bought too much food at first. Especially veggies. And other things that I over ate, like berries and nuts. I forgot to put the oils on there. Olive oil, coconut oil. And sugar free condiments.
I've been watching videos ALL DAY! This is the first one that I feel like is really going to help me. I'm in so much pain with chronic systemic inflammation. I need to get this right. Thank you!
I only studied one to two new healthy food items at a time. Like avocados and walnuts - I researched what were the benefits of each, then put them at the top of my grocery list as staples/necessities. Previously they'd been here and there after thoughts. As the top of my list grew longer, and my budget stayed the same, there wasn't money for things like potato chips and other junk food. Doing my gradual swap out worked great for me, and I have a good understanding of what each ingredient does to my body and what health benefits they offer. I didn't feel deprived. The nuts became a great snack or meal addition instead of the chips. Avocado instead of a dinner bun. Etc. Etc. Thanks for this video! Great info and ideas.
I started May 1st, 2020. Only had 3 cheat days (where I tried to keep it as low carb as possible), but now I just stick with it. Weaned myself off sugary and high carbs since January and found stuff I like, including Lakanto brand Monkfruit sugar. Since I started Keto, I have been eating less, and enjoying sparkling waters that only have a hint of flavor! Lost 7 inches off my abdomen, and 2-4 inches in variius parts of my body, but only lost 7 lbs so far. I'm happy though that I have tons of energy, can think better and shirts fit so much better!
By accident, I slipped into intermittent fasting - which I would occasionally break without knowing. Suddenly one day, I discover that it's a good technique to heal a fatty liver. Having struggled to lose weight for so long, I learned more about I.F. and eventually Keto. I'm still in the early stages of a lifetime journey, but baking my own bread has helped me to lose 42 pounds So far! I'm enjoying the learning curve and it's thanks to Brilliant channels like this one, that I know I'll succeed.
I'm 4 weeks into my custom keto diet plan and I've lost 14 pounds which I must say is pretty incredible, it's actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.
The last time someone told me to eat lots of spinach I got kidney stones. Be careful if you eat lots of spinach drink lots of water.... Nice video.. thanks
If Spinach Truly Give You Kidney Stones 😋 Everyone In African Communities Will Have Kidney Stones By Now. We African Are Eating So Much Spinach 🍃 I Am Eating So Much Spinach And I Even Put Spinach Inside My Smoothies Every Day. Come Up With Something Else That You Are Eating Or Doing That Gave You Kidney Stones. Greeny Leaves 🍃 Is Supposed To Be Cleaning Out All The Junk Inside Your System
KETO will NOT save you in America, Roundup pesticides are in %99 of everything! and toxins are added to our foods and even kinds cereals, Americans are being heavily poisoned! It is being exposed and you can verify all of this! FLEE to the Philippines where natural tropical foods contain no toxins or Round-Up pesticides! Study and search and you can conform what I say! I am highly allergic and can only eat a handful of foods in America or I will die quickly! I lived in Asia and my health returned and I was exactly how I was supposed to be, but after returning to America I am not highly allergic to the toxins and pesticides and have even beaten cancer as a result by fasting and dmso! Listen to me! WE ARE BEING HIGHLY POISONED, DO A STUDY! and then FLEE to the Philippines or another safe haven where they are not being poisoned as we are! DO IT NOW WHILE YOU ARE STILL ALIVE AND BEFORE THEY CRASH OUR SYSTEM COMPLETELY! Because when the crash comes then America will be in the middle of a civil war, lack of food, lack of fuel, lack of heating oil, lack of everything except suffering and death! IT IS COMING SOON!
Thank you for your videos. Thank you for all the help. I’m starting my keto program and I’m doing lots of research. It is always nice to find people who are out there like yourself willing to take their time to help others. Thank you again!
I love spinach, broccoli, romaine lettuce - but lately, a lot of these great veggies are stringy, too chewy, harder to eat, even when sauteed to wilting, with oil or butter. We have excellent fresh fruits and veggies where I live, so I can't imagine what's going on. The bagged ones are the worst.
*It's so helpful to have a guide that outlines the essential items needed to kick-start a keto lifestyle. Your explanations and suggestions make it easier for newcomers to navigate the grocery store with confidence. I appreciate the effort you put into creating this valuable resource* 🥑🥩🥚
I liked this video, so I purchased her book. Much better than I expected, in fact, I learned a LOT that wasn't in any other book in my library. Buy it and read it. Interesting AND informative. I'm now a Dr. Boz fan!
I started my keto diet about 3 weeks ago,I’ve lost 10bls. My cholesterol is elevated,so my family is worried about me eating clean keto(fats) but I also have severe chronic mid back pain since 2003 but it’s gotten so bad I had to stop working. I’m hope that maybe this will also help with my inflammation,I very excited,glad I found your channel.
Thank you so much for this. Right before the quarantine, my doctor put me on hypertension medication and the quarantine has slowed me down and forced me to really look at myself and evaluate. But, I was feeling overwhelmed. This helped me to pause. I really needed to hear that.
For the past 20 years, I've been teaching people how to heal their body naturally. I've even been on the Dr. Oz show 5 times and I must say this is an excellent video. I agree 100% with the message you're trying to get across to your viewers. Kudos!
I was listening to what you said until you said "Dr. Oz". That guy is a joke and has no clue what he is talking about. His advice comes from the money he makes. smh.
@@keenfire8151 I've been coaching for over 20 years and I've been helping many people for many years. For me personally, it's all about advocating and trying to help others live a happy healthy and productive life. I struggled with epilepsy since the age of 5 and once I changed my lifestyle and started to exercise and eat healthy, detox, etc... My epilepsy improved significantly. Many people don't realize that what we put in our body and how we live affects our health tremendously.
Dill pickles chopped up really small mixed into omelettes salads and stir fries really helps keep the sodium level up and adds a lot of flavor when bouncing off of the oil.
Stacy Brown ......me too...on my 3rd day on Keto...but I'm so confused. I don't know appropriate portions, is that important? Or if eating low / no carb...portions don't matter? I feel like I'm winging it! But, reading labels and hoping for the best.
LINDA G: every body is different so every diet expressed in all the keto videos may not be optimal for everyone. I started last year with a vegan diet (cardiac reasons) + OMAD. Lost 20 pounds in no time. After the holidays I tried going full on keto with the bacon, _some_ meat, eggs and some dairy. Did not like the way I felt with all that in my system so backed off to a 85% vegetarian (?) approach with eggs, no dairy and a lot of healthy fats.. avocados, guacamole, seeds like pumpkin, almond, walnut. Some chicken or fish once a month. Plenty of vegetables, salads with very, very little oil. Only avocado and olive oils. With that low carb, no refined sugar and high healthy fat approach, a number of herbs & vitamins, plenty of exercise & saunas, I’ve reduced my BP meds by ~90%, off statins, lost almost 50 pounds and have more energy and focus than I did 20-30 years ago...at 66. I still have to lose another 10-15 lbs and get off the BP meds completely, but I’m confident I can get there. I tell you all this not to put you to sleep 😊, but to let you know we’re all on our own journey. You take ( from all this advice on YT) what works for you, discard the rest and enjoy the ride! It’s a most incredible thing reawakening your body to a healthy state and figuratively thumbing your nose at those in the sickness industry who tell you that you’ll be on meds for the rest of your life... Buena fortuna.
Great video Dr. Boz! I have lost over 30 pounds since starting my Keto DIet and meal plans. Here are a few foods to avoid on keto: Wheat, Rice, Maida, Sugar, Potato, Arbi, Corn, Coconut water, Milk, Curd, Fruits, vegetables that grow below the ground( carrot, radish) These are foods that are allowed on Keto: Ghee, Butter, Oil (Coconut, Til, Olive, Badam), White Butter, Cheese, Egg, Beef, Bacon, Chicken, Mutton, Fish, Prawns, Coconut, Heavy cream, Nuts(almond, pasta, walnut, peanuts), Cucumber, Brinjal, Tomato, Garlic, ginger, onion, Broccoli, cauliflower, lemon, mushrooms, cabbage, Capsicum, til seeds, flaxseeds, chia seeds, psyllium husk, black coffee, black tea.
@louisa conford I basically have eggs cooked 20 different ways and a side of sausage or bacon for meal one. Meal two is something like ribeye, shrimp scampi, lamb chops, skirt steak with chimichuri, ny strip with gorgonzola sauce, or hot wings with ranch sauce. I am not starving... I am thriving. Everything I mentioned is easy to cook as well.
@@EmeradiNigerianDwarfGoats All the sugar is in the water, onion has the same amount of carbs like carrot if one is bad the other is also. Garlic has a lot of carbs, need to use only a very small amount.
As of today I've lost 35 pounds, I have no hunger pangs and mentally I feel sharp as a pin. This is definitely going to become a 'way of life' for me as it's so easy to follow… All my meals are planned out for me and I even get a downloadable shopping list with all the ingredients I need for the weekly shop so it really is a doddle.😍😍😍
Thank you Dr. Boz! I just started a Keto plan 3 days ago and I’m actually liking it 🤣. Didn’t think I would because I’ve never been much of a meat eater but there’s actually a lot of variety and I’m happy to go easy and take it slowly. I just finished a small cup of mixed fresh blackberries, raspberries and strawberries with heavy cream and it was delicious! 🤗
Thank you, Dr. Boz! This is the kind of advice that actually spoke to me in terms of how to REALLY get a start instead of making an insanely drastic change that most of us couldn't stick to.
Save your avo seeds in the freezer and boil 6 thawed out seeds for 30 or so mins. The brownish skin comes off easy. Then mash the seeds with a potato masher and seperate clumps into smaller pieces onto a baking sheet. Dry in the oven for 30 to 40 or more mins on a low heat. Test your own oven and adjust time or heat. Then when light brownish and dried out, they go hard, Cool and blend into avo seed powder to make nutrient rich tea, which is pinkish in colour. Chew up any residue in the bottom of the cup, as that's got good fibre in it too. An avo seed is many tiimes more nourishing than the actual flesh too, by the way!
We are starting soon. Yesterday I bought a ton of stuff, Blue cheese dressing, buttermilk ranch, almond flower, nuts, almond milk, etc. I'll have a hard time with not having fruits and sandwices.. plus freash sweet corn from my garden. Wish us luck! Thank you
I have to say I love eating this way. I’m not sure I am eating “Keto”. I eat no bread, occasionally cheese in my omelets , and no sugar. All fresh veggies and protein. I have found that it is not that much harder to eat this way, because you feel better and have more energy. It also has kind of forced me to try new things and I am finding a lot of food that is good that I would have never tried.It takes no more time to chop up some veggies and sauté them than to wait for a frozen pizza to cook, and you feel so much better after eating. I thought I would miss bread and cheese but I really don’t. Like I said, I do occasionally put some shredded cheese in my omelets but that’s it
Dr. Bozworth; Your first 4 videos i watched have made me a regular on your blog, because you are enthusiastic about your topics, comfortable, knowledgeable, & able to clearly define the scientific terms for the food components you discuss, practical how to include ketogenic foods in our diets, & know how to teach with good audiovisuals. Go girl! I'll keep watching & learning. - Jim Eastep, DVM
Sardines with lime juice works! If the sardines are packed in evoo I make sure to eat all the juice because it's good for me! Don't waste the good stuff!!! Julia
When I get stressed I want a cold IPA 😭😂 thanks for your video! I’m doing 18/6 intermittent fasting not easy but totally doable!!!! It’s only been 4 days and my body looks different 🤩 I’m going to invert keto diet into it I’ve heard great stuff.
I love plain Greek yogurt and raspberries if I want anything sweet. Omelette with bacon, cheese and olives gives a salty kick. And yes sardines are amazing!
Cabbage steaks! I started cooking my veggies instead of raw and my digestion went from explosive diarrhea to perfect. Slowly adding back raw veggies. Thanks for your advice its really good stuff even for someone who has been keto lifestyle for years
One of my favorite recipes with spinach is two cans spinach, drained into small skillet with two to four eggs & 1-2 spoons of butter. Melt the butter in middle of spinach add eggs mixed up. Just scramble them in. It’s an old southern Texas recipe. Used to be the only way I’d eat spinach. I can even take a couple bites of this way left over in frig. Cold. It’s good. Salt & pepper to taste.
Loved keto for 5+ years ~ felt great, lost weight, etc. But then had SERIOUS cardiac issue and am switching to cardiologist Dean Ornish plant-based no meat diet. It was ranked best heart diet by US News magazine for like 10 years straight. Not looking to start a fight here, but this is important and I felt I had to say something. Best to everyone.
Probiotics changed my life Vitamin D hit me hard Betaine hci saved me I suffered for so long I had forgotten what it was like to feel, really feel normal. Now doing fasting And Trying keto Thank you
Update: I am not cured, but I am in remission reversing my type 2 diabetes. A1c=5.3 and will be going lower. Lost 70 lbs. Sleeping very good now. Sleep apnea basically gone. Wake up energized? How foreign that is being unwell for so long. Inflammation extremely low. What happened to my carpal tunnel, both hands??? Keto/carnivore and fasting changed my life.
I'm not the biggest fan of sardines but I bought a giant pack at Costco and those actually taste pretty good. They're not overly salty or fishy. And they're packed in oil
I have to congratulate you, for the reason that it’s so weird to see a Dr talking about nutrition, specially about Keto. Wow!!!! I guess we are finally understanding 😳
One of the best things one can include in the Keto diet is bone broth. There are a lot of recipes on the web, this is how I make it using a pressure cooker. One large grass fed marrow bone between 1.5 to 1.8 kgs. Have your butcher cut the bone into disks including the knuckle. Place in a pressure cooker. Add water to just submerge the bone pieces. Add pink salt, a good heaped teaspoon, add a 100 mils of vinegar to help extract minerals from the bone, leave to soak for half an hour or so. There are plenty of other additions one may add to this, however this is my preferred way because I can augment the soup after it has been cooked in a variety of different ways. Cover with the pressure cooker lid and bring to pressure, about 20 minutes on high heat (Electric stove10), then reduce to a simmer (3) for two hours 30 minutes. Don't evacuate the steam at the end of cooking, let the pressure reduce naturally. Remove the bones and sieve the broth into a waiting bowl. After cooling, you will end up with a broth covered in a layer of white or cream coloured fat. Remove and use it to fry and add it to your bone broth when you reheat it. Don't make candles with it or discard it, this is a very important element of the broth that must be eaten. The broth itself, following refrigeration, will be translucent, very dense and gelatinous. I drink this every day of my life mixed with a tablespoon of apple cider vinegar and a quarter of a teaspoon of turmeric. Do not microwave, rather, heat it on the stove. Bone broth is a wondrous thing and should you decide to add it to your keto diet, will come to understand in the very near future why I use the word wondrous.
growing up back in 70's in Poland that's what we used to eat. Meals based on healthy fat. Obesity was almost next to none among young children or teenagers. Of course we didn't have any junk food restaurants like they always had them in North America. moving forward many years later Poland is struggling with diabetes and obesity among young people and adults. American junk food restaurants are everywhere. Polish people, specially the young one love to eat over there. They prefer junk food restaurants over traditional polish cooking what now is called "KETO".
Pawel Buczynski Hi Pawel, My father was from Poland and told me how he would visit relatives on the farm and he would have a slice of thick black bread ( probably not good on Keto diet) but then have goose or duck fat spread over the bread and then sprinkle salt on it! When I was visiting Poland with him in the 1970's and 80's there weren't any American fast food restaurants and it certainly showed in the people ( beside the fact that under communism there were always food shortages) but when I was there in 2010 with my daughter all the fast food places are there! What a shame!
Philip Nestor It is true that during the communist times, there was a shortage of food in stores. We bought food from farmers. Pork fat was used to fry almost everything. The bread was made of flour which was not chemically treated. We ate bread with pork fat sprinkled with salt. It was tasty.
I love your videos and they are very informative and well presented , not boring at all. On top of that I like your curly hair rather than flat hair. you look more prettier on curled hair.
Thank you so much for this video. My husband and I are 68, and the idea of fat/saturated fat is good is surely different. But it is making sense/sence ? Really helpful video.
Love sardines, my son keeps them around. I can't find Braunsweiger anymore. Always have Avocado oil on hand. Love my pork crackling!!! Kimchi is great too. 😃❣️🤔
i appreciate the information, the grocery list was my hardest challenge, but ! i'm NOT eating avocado or spinach ice cream. I don't use spice at all ever, rarely ever even use salt and pepper. Also, how nice anyone can afford this diet. i can afford the eggs. and i eat a lot of eggs, but i had to borrow money to finish out this month (10/19), so i could say i did this for one month. i have stayed on the very basic diet, and have not lost one pound. i'll give it one more month, but if i have not lost any weight, i'll try something else. my routine is to walk a couple of miles about 4-5 times a week. i'm 69 so hard exercise is not happening. have had cancer twice, so i need to really be careful about diet. Thank you for the information on fats, that was a good way to explain it!!
@@johnpowers8995 YES! I mix together some mayonnaise with a dash of Sriracha sauce, and I either place my sardines pieces on top of sliced cucumbers in order to make fake crunchy crackers, LOL.. Or I have also used kale crackers, well keto kale crackers for the much-needed crunch. 😉👍 Yummy either way.
I had SPAM for 1st time a week or so ago, not as bad as I thought, but probably won't buy again. Soooo. I'm gonna stretch and try sardines. I watched my dad eat them all my life, with fresh raw onions. Thanks for this tip of a healthy food.
a trick re avocados that I learned from my mother: buy them hard/unripe; then let them ripen and they are almost always perfect/near perfect! once they get close to ripe if you have a few of them, keep those you're not using right away in fridge to slow the ripening.
I bought your book several months ago and my life changed, for the better. The price is worth your life to enjoy. For a few dollars anyone can benefit. thanks Doc Boz for saving America's health.
Eat fresh, baby spinach from a salad bag/box. You can cook that, too. Just saute with a little butter or bacon grease. You can also put it on your plate under a hot meat dish & let it wilt. It's very mild & tastes much better than the frozen.
Quick tip: if you get an avocado and when you open it it’s too far gone. Put it in the blender with a little bit of olive or coconut oil and put in on your hair, cover with plastic and wash, it’s the best oil for your hair.
Day 1 of ketosis and I’ve had 3 headaches so far lol. I’m so used to having sugar everyday that it’s driving me crazy. I’m going to try and do water fast for 3 days aswel.
nadia islam wow goodluck. On my 2nd day of water fasting, I went with my dad to pick up some jordans. Soon as you know it my body started feeling like it was about to shut down. I felt so sick and didnt have enough energy to lift anything. If your water fasting, please consume electrolytes or stay at home at ALL TIMES. Goodluck
My sugar addiction is the reason I fucking failed. Five weeks on keto and I started binging on crap. So mad at myself. But keto is easy and I feel great and amazing on it so I’m going to get right back on and I can’t wait!
This is reassuring, positive information about first steps, before great strides ahead. Spinach, cabbage,red,butter and garlic 😋, spoilage proof. 🍟, celery sticks, spinach cream cheese, high cream Keto delights. Happy days ahead. Thanks for sharing 👍.
I can definitely relate to the avocado story. It is very hard to find dill pickles that have no sugar added so I am going to ask my good friend (who likes to pickle just about anything) to make some sugarless one for me this summer. I will bring her the bag of Erythritol. I know she will be thrilled because she has often referred to herself as the "pickling\canning" addict. This video was very informative.
Fresh Basil will also lower your blood pressure, takes a few min to kick in but worth it. All you need is one leaf by itself or a small handful if you use it in a salad
I love you Dr Boz but I can’t eat spinach. I’ve learned about plant toxins and now I’m eating low oxalate. Terrible symptoms of oxalate elimination has so far lasted 5 months. Cabbage IS good for me and magnesium and salt. Spinach is high oxalate to. Almonds was the biggest culprit in my diet. Almond butter and almond milk deposited tons of calcium oxalate in my bones and all my tissues. They can contribute to many health problems. But my Boz ratio is now usually below 20. My metabolism is improving and I’m healing the inflammation. The oxalate dumping is probably causing inflammation because they are sharp hard crystals traveling thru my organs, tissues, vessels and gut. Thank you for helping me get a handle on pre diabetes I think, being 72, I may make it into my 90’s (at least).
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
My suggestion for beginners: buy only what you’ll eat for 2 days at a time then go to the store again when the food is used up. Repeat. Do this for the first couple of weeks. This takes more time but will save you from wasting food and money in the long run.
@@InPinkClover True That !!! Prices are killing me.
This is so true. As I lost weight and did intermittent fasting I ate less (also, I stopped feeling hungry) but my brain kept wanting to buy the same amounts that I did before keto.
Your absolutely right. In our excitement we go overboard. Good advice 👍
That’s ok if you are close to shops , we are 1 hour away from any.
What??? Spinach contains one of the highest amounts of organ damaging and kidney stone forming foods from oxalates!
Canned salmon. Wild Alaskan. Add a little chopped onion, celery, add 1 egg, some olive oil to hold together. Pat out into 4 or 5 patties. Fry up in olive oil or coconut oil. Great omega 3! A keto diet staple
I wonder if adding Almond flour or some other non wheat "flour" would be good??
I added crushed pork rinds and it was pretty dang delicious!!
@@capnblyI just switched to almond flour. I will never go back.
@@BillG29I've heard in a few of Dr. Boz videos her mention the pulverized flours can have really big Glucose spikes even Almond or Cocut flour that doesn't have a carb count.
Better than wheat flour, but not ideal either.
I think ground up pork rinds doesn't have that problem because it doesn't have any carbohydrates.
Yum! Thank you for sharing 😊.
I am a 34 year old male who, after being sober from alcohol for one year gained a lot of weight. In one month of keto I have lost 22 lbs and my gut and face is remarkably thinner! I have more energy and less anxiety, I fully recommend this diet and this channel! Thank you Dr. Boz!
What do you eat?
@@sl4983 I did dirty keto. Lots of eggs, cheese, various types of meat (some processed, some real). lots of cheese burgers with no buns or ketchup. Avocados. Salad from subway. When snacking I had nuts or pork rinds. And when counting carbs closely I would eat peanut butter, keto bread and keto ice cream. I drank almond milk and sugar free Gatorade and water.
Probably not the healthiest or most diverse diet but it worked! It took discipline to stay with it but I stayed in ketosis the whole time.
I never went over 20 carbs a day and usually spent it on cottage cheese, peanuts and small amounts of ranch on my salad.
Way to go on your sobriety! That in itself is huge! 👏
Awesome 🙏
@@fkirfirt9606 How you doing bro? hope your still sober.
From an avocado grower: when your avocado is ripe/not overripe (press on head of avo if it’s soft not mushy it’s ready to eat) put it in the fridge & it won’t ripen further & wont go brown for a few weeks...
good advice, thanks for that
Tracy:
Are you saying to first keep the avocado out on the counter if it is still hard (not ripe) until it is ripe, which is then placed into the fridge?
Appreciate the clarification. :)
Thank you for the tip 👍
Supposedly, if you put half a ripe avocado in water, skin side up only about 3/4 covered.
I mash avo with lemon juice, freeze portions of it And freeze.
getting more help from the comments than the actual video
Don;t forget to make yourself some homemade chicken salad. You can make it with roasted chicken, mayonnaise, pickles, celery, sliced almonds, salt and pepper. Very yummy!
Bacon, sausage, eggs, butter, frozen veggies, organic and nitrate free lunch meat and cheeses, mayo, mustard, using thick lettuces for a wrap instead of breads, sugar free bbq sauce, sugar free salad dressings, tuna fish, low carb nuts and seeds and fruits. Lots to choose from if you know what you can work with:+) God bless~
I thought fruits broke Keto because of the sugar?
@@ILoveYouthiiismuchyou could have berries which are low in sugar
@@ILoveYouthiiismuchfruits are actually natural sugar
Avocado, berries, watermelon, peaches, lemon. Others may be acceptable as well. However, I think Dr. Boz would recommend not for beginners. I think I recall her saying something like that in one if her videos
@@samikruse01 Watermelon is ok? I know it's super watery but high in sugar. If it is ok, YUMMMM:+) God bless~
some tip from a German concerning Leberwurst / Liverwurst: If you have some ketofriendly / self-made bread, just pu some liverwurst on it and some feta cheese on top. add some salt and pepper and a sprinkle of lemon juice. It'll blow your mind
I have been a low carb keto person for almost two years. My wife and I do a lot of grilling. In our mix we grill meat or fish and have it with any number salads available at the grocery store. To change it up we have meat with coli flower rice or coli mash potatoes. One key we take a multivitamin every day. This summer we stopped drinking alcohol. My wife's white wine had to much sugar in it. She know puts sparkling water in her wine glass. My carbohydrates went from 130s to 41 which made my ldl about normal. We snack on almonds, and have a lot of cheese, Atkins meal for lunch Atkins snacks for the sweet tooth. We eat breakfast every morning. Next up is my portion control. My view of going keto is going your own way. The test strips are good tool. If you are changing your eating habits start by getting you blood tested two times per year. That will show your health. In closing my wife and I were drinkers. Our journey for me was to drop beer for soda pop no sugar no calories with shot of whisky. After a year I dropped the whisky. Soda water for wine for my wife was the key to not missing the wine. We will get back to different types of fasting. So count carbs lose weight and feel full.
@@robertmcleod4227 TYPICAL NARCISSIST
@@robertmcleod4227 CALM DOWN. GREED IS DEADLY
I started my Keto diet several months ago, by eating huge amounts of cashews. I had never allowed myself to eat them, though I loved them, for fear of gaining weight. So I started with several big cans of the "fancy" ones from CVS, kept them by my computer and snacked on them all day, certain that I would gain a ton of weight. In the meantime, I was also eating 2-3 high-fat meals per day with big, juicy shrimp and tuna salads with olive oil and sugar-free mayo ( I never touch sugar of any kind), salmon baked in butter, heavy cream in my coffee, etc. I limited myself to fifty carbs per day but didn't actually "watch" my intake of the carbs in cashews). I just ate as much of anything I wanted that was no-to-low carbs, including some Brazil nuts in between, because I heard they were nutritionally superb. I held on for about a week, terrified that I was gaining weight (even though my clothes seemed looser). When I stepped on my scale that seventh day I was shocked. I had lost TEN LBS. in one week! So I persevered and kept eating the cashews and every other thing "legal" on keto - olive oil, butter, heavy cream, eggs, salmon, veggies, a few strawberries or blueberries per day. By the fourth week I had lost another TEN POUNDS!! I went on to lose more, until, by the end of the third month, I had lost a full THIRTY POUNDS. Interestingly I lost NO energy; in fact my energy leveled balanced out and I was more consistently high-active than usual. I am a pescatarian, so I eat no meat - no chicken, pork or lamb - just seafood and eggs for animal protein. What happens on this diet is that eating fat reduces - and in my case, eliminates - cravings, hunger, overeating. I now simply don't need to eat so much, so I also do intermittent fasting - without "starving" myself. Even when legitimately hungry, I always feel OK - never find myself rushing to eat. This is the only food plan of my entire life that has worked beautifully, and I am eating very healthy - AND the food I eat is yummy! So if you are overweight and wondering if Keto actually works: it sure did for me, a lifelong compulsive overeater now in remission from that addiction. I also have to say that being in a twelve-step recovery group for overeaters has helped. I have a lot of wisdom from that wonderful program, from sponsors and other members. It's where I learned, not to "discipline:\" myself to not eat sugar, but to "surrender it" to my HP. Can't recommended OA highly enough. I just wish I had known about the keto plan years ago, but at least now I have reached my goal weight and, frankly, though I realize it's vain to say so - my clothes look great on me. Luckily, the fashion "trend" is oversize clothes, lol.
This is great thank you for sharing! Most people won’t read it because it has no paragraphs by hitting enter but I did 😊 I found that when I was vegan I had no energy, staring eating seafood and a lot improved.
I started noticing my waist was slimmer and my clothes fitting loose too! It’s not vain 😊when you look and feel good it’s ok to be proud of yourself. 😊
I gain a lot of weight in my lower half like most women, but even with my PCOS it’s manageable and with intermittent fasting which I didn’t know that’s what I was doing but I was and even if I didn’t exercise I noticed I was losing inches.
My weight gain happed from fibroids and lack of sleep and cortisol but I’ve fixed that a bit because my uterus is enlarged but going down. Once again thank you for sharing 🙏🏽
@@lifeisbeautiful9455 You are Not vain for wanting to look great. You did improve on your health and that is what matters. Thank You for sharing your experience. 😊
Thanks for sharing your life. Bon appetite.
Cashews are a bit heavy in the Carbs dept.....
A little trick I learned from a nephew of mine in selecting avocados: every avocado has a stem and if the stem is gone and in the spot where the stem was is colored tan or brown, that avocado is already oxidizing inside and most likely no good. If the stem is still on the avocado, quietly remove it and if the color is light green or green underneath then buy it because it’s good. If the color is tan or brown, don’t buy it! 100% foolproof!
Thanks for sharing this tip!
Richard Ayala : Excellent tip, dude. I love avocados; this is the best advice l've run into lately. Are you from Wilmington, California?? Your name sounds familiar. Thanks again. Later.
Thank you!
@@luzcrispin4686 Just wanted to say that only yesterday l was shopping for avocados. I thought about what Richard said and bought four. They were perfect!! Man, I felt great! Their insides were delectable; not the hazy, passed-their-prime, maybe just a little too soft on the squeeze test; but turgid(!), perfect up to the top of the scale, AVOCADOS!! Thank you, very much. Now l can pretend to be a great and famous, "Ooh La La," French Chef. PUT UP ANOTHER ONE, PLEASE. BYE NOW, THANKS!!
"Most likely", no, only if it's squishy and blackened on the inside.
I found when purchasing bagged veggies, lettuce or spinach or even carrots just add 1 or 2 paper towels on the sides or bottom of the bag. It will keep it so much longer. Also if you prep fresh and store in a bowl use a paper towel. Works beautifully. If you still get moisture just put the lid on loosely. Good luck everyone!
This is a great tip. My salad mixes, baby lettuces and spinach only last a few days as they start getting soggy in just a few days. I’ll now throw in some paper towels for sure. Thanks!!
This works for me also.
Yes have done this 👍👍
I also discovered this trick by myself. An extra tip is replacing the wet towel with a dry one everytime you take something out from the bag to cook. My personal record is keeping fresh the content of a bag for more than 20 days!
Yes yes yes! It works….and in a fresh loaf of bread , as well!
I'm going backwards in time on your teachings, wow you look amazing today (2023)! Keto rocks (I have done it for a year, lost 28 lbs, I'm 73 years old and like a young filly again. Fell off the wagon after a year, back on and found you (yay). You are a great teacher and an inspiration. Merci de la France...
I’ve had both shoulders operated on for rotocuff repair and have had almost unbearable pain for a little over 10 years. I started the kito diet and in less than 2 weeks I am almost totally pain free and my back too!!! I should have done this 10 years ago!!!
Thank You Dr. Boz !!!
I've never done the Keto thing and I'm no health expert to say the least but do you have any reasoning as to why you became pain free? Do you think it's because you weren't getting the nutrition you should have been?
I know! Isn't it fabulous - the energy lift? Actually, at this point (thirty lbs. down on keto) I'm feeling very balanced.
@@marthawoodworth Do you eat any meats other than fish?
Stir fry your cabbage in butter or Avocado oil. I cut mine up in long pieces it’s my substitute for pasta just cook to your tenderness.
I only use vegan butter!!!
Thanks for the suggestion, going to try that tomorrow!
I do the same! Best pasta substitute and so healthy too! When zucchini is in season I use a peeler to make long, thick ‘noodles’ to use for fettuccine and stroganoff.
@@truthnfreedomseeker dont it give you gas? Not to mention the silent but deadly waft you'll be ducking in shame from in the produce dept as you grab another head of that cabbage.
Wendy A. No gas! Cruciferous veggies used to give me gas, but now that I’m keto I can eat as much as I want. It must have something to do with grains, which I no longer eat. They must slow down digestion causing fermentation in the gut.
Down 30lbs. Thank you for all the info. Good luck to everyone trying Keto 🙏🙏🙏🙏🙏 YOU CAN DO THIS!!!!!!
Me, too. Isn't it fabulous?
Pro tip on avocado's: Buy 2 or 3 ripe and ready to eat...buy 2 or 3 that are green and hard as you can find. By the time the two ripe have been eaten your green ones will have started to ripen and you can cut down on trips to the store and have ripe avocado's all week. Also, if you buy them green and ripen them yourself...you have a better chance of getting the best meat...without bruises and brown spots.
Also, leave them in their net bag. Something about that ripens them quickly.
Trader Joe's sells them this way
Tip for Browning Avocado: Rub some olive oil on the top of the avocado after you’ve cut it. Will keep it pretty green!
Dr boz I’m starting because my dr ordered me to . I have a non healing ulcer on my foot . I was told to change my diet or get a bone infection . Thank you for making this doable . BTW I love spinach
Just had the avocado ice cream made it with heavy cream cacao powder and a teaspoon blueberry Blossom honey no Stevia in the cupboard yet. It was really good. I like avocados with just a little salt as well. You're the best Dr Boz thanks again. JP
Here's my weekly list for one person:
2-4 lb grass fed beef and lamb, or organic meat, wild fish
1-2 lb veggies (cauliflower, brocolli, asperegus, radishes, kale, mushrooms, artichoke)
3 limes or lemons
1 avo (I don't like them very much when they all get ripe at the same time)
small salad bag
6 oz berries
1 lb raw nuts
3.5 oz dark chocolate
2 no carb monsters for weekends (can add vodka if wanted)
12 pack LaCroix soda water
1 doz eggs
1 of cream cheese, sour cream, heavy cream or butter (get all 4 to start with)
unsweetened almond milk (not really needed though because you won't have cereal, but good to wean off milk)
1 cheese (cut up and keep in freezer so you'll have a large variety over time)
1 frozen veggie
pickles
olives
Things to get when I run out:
chia seeds
almond flour
cocao powder
coffee
tea
stevia
salt
PoodleParti - yeah!! I love this!!
@@DoctorBoz Thanks! My problem was I bought too much food at first. Especially veggies. And other things that I over ate, like berries and nuts. I forgot to put the oils on there. Olive oil, coconut oil. And sugar free condiments.
Thanks for list
I've been watching videos ALL DAY! This is the first one that I feel like is really going to help me. I'm in so much pain with chronic systemic inflammation. I need to get this right. Thank you!
I only studied one to two new healthy food items at a time. Like avocados and walnuts - I researched what were the benefits of each, then put them at the top of my grocery list as staples/necessities. Previously they'd been here and there after thoughts. As the top of my list grew longer, and my budget stayed the same, there wasn't money for things like potato chips and other junk food. Doing my gradual swap out worked great for me, and I have a good understanding of what each ingredient does to my body and what health benefits they offer. I didn't feel deprived. The nuts became a great snack or meal addition instead of the chips. Avocado instead of a dinner bun. Etc. Etc. Thanks for this video! Great info and ideas.
I started May 1st, 2020. Only had 3 cheat days (where I tried to keep it as low carb as possible), but now I just stick with it. Weaned myself off sugary and high carbs since January and found stuff I like, including Lakanto brand Monkfruit sugar. Since I started Keto, I have been eating less, and enjoying sparkling waters that only have a hint of flavor! Lost 7 inches off my abdomen, and 2-4 inches in variius parts of my body, but only lost 7 lbs so far. I'm happy though that I have tons of energy, can think better and shirts fit so much better!
By accident, I slipped into intermittent fasting - which I would occasionally break without knowing. Suddenly one day, I discover that it's a good technique to heal a fatty liver.
Having struggled to lose weight for so long, I learned more about I.F. and eventually Keto.
I'm still in the early stages of a lifetime journey, but baking my own bread has helped me to lose 42 pounds So far!
I'm enjoying the learning curve and it's thanks to Brilliant channels like this one, that I know I'll succeed.
I'm 4 weeks into my custom keto diet plan and I've lost 14 pounds which I must say is pretty incredible, it's actually amazing watching my body transform into something I am actually proud of rather than something I have always tried to cover up.
Do you eat any meat?
Try steaming shredded cabbage with sauteed veggies and smoked salmon or bacon.
The last time someone told me to eat lots of spinach I got kidney stones. Be careful if you eat lots of spinach drink lots of water.... Nice video.. thanks
If Spinach Truly Give You Kidney Stones 😋 Everyone In African Communities Will Have Kidney Stones By Now. We African Are Eating So Much Spinach 🍃 I Am Eating So Much Spinach And I Even Put Spinach Inside My Smoothies Every Day. Come Up With Something Else That You Are Eating Or Doing That Gave You Kidney Stones. Greeny Leaves 🍃 Is Supposed To Be Cleaning Out All The Junk Inside Your System
KETO will NOT save you in America, Roundup pesticides are in %99 of everything! and toxins are added to our foods and even kinds cereals, Americans are being heavily poisoned! It is being exposed and you can verify all of this! FLEE to the Philippines where natural tropical foods contain no toxins or Round-Up pesticides! Study and search and you can conform what I say! I am highly allergic and can only eat a handful of foods in America or I will die quickly!
I lived in Asia and my health returned and I was exactly how I was supposed to be, but after returning to America I am not highly allergic to the toxins and pesticides and have even beaten cancer as a result by fasting and dmso!
Listen to me! WE ARE BEING HIGHLY POISONED, DO A STUDY! and then FLEE to the Philippines or another safe haven where they are not being poisoned as we are! DO IT NOW WHILE YOU ARE STILL ALIVE AND BEFORE THEY CRASH OUR SYSTEM COMPLETELY! Because when the crash comes then America will be in the middle of a civil war, lack of food, lack of fuel, lack of heating oil, lack of everything except suffering and death! IT IS COMING SOON!
I have been on Keto for 20 months. This lady is excellent . Go watch and learn
Thank you for your videos. Thank you for all the help. I’m starting my keto program and I’m doing lots of research. It is always nice to find people who are out there like yourself willing to take their time to help others. Thank you again!
Great job on this video. You touched so many areas quickly, yet thoroughly with clear explanations. Thanks!
Coming back to keto after a years break, it’s amazing what you forget, nice simple instructions to get the memories back. 👍
I've been doing keto for almost 2 years and never gained weight again. I agree! It's absolutely perfect.
Spinach yes if you want to accumulate oxalates go for it 755mg for 1/2 cup. Great Dr Boz
I love spinach, broccoli, romaine lettuce - but lately, a lot of these great veggies are stringy, too chewy, harder to eat, even when sauteed to wilting, with oil or butter. We have excellent fresh fruits and veggies where I live, so I can't imagine what's going on. The bagged ones are the worst.
*It's so helpful to have a guide that outlines the essential items needed to kick-start a keto lifestyle. Your explanations and suggestions make it easier for newcomers to navigate the grocery store with confidence. I appreciate the effort you put into creating this valuable resource* 🥑🥩🥚
A million thank you's for a very informative presentation. Lot of neat and practical tips for a beginner like me. (74yr. old in UK.)
Girl, me too. Just trying to wrap my head around Dr. Boz's fantastic presentation!!!
I liked this video, so I purchased her book. Much better than I expected, in fact, I learned a LOT that wasn't in any other book in my library. Buy it and read it. Interesting AND informative. I'm now a Dr. Boz fan!
I started my keto diet about 3 weeks ago,I’ve lost 10bls. My cholesterol is elevated,so my family is worried about me eating clean keto(fats) but I also have severe chronic mid back pain since 2003 but it’s gotten so bad I had to stop working. I’m hope that maybe this will also help with my inflammation,I very excited,glad I found your channel.
Thank you doctor now I’m so happy and ready for this! I’m so tired of all this health issues that I’ve been dealing with for such a long time now.
Thank you so much for this. Right before the quarantine, my doctor put me on hypertension medication and the quarantine has slowed me down and forced me to really look at myself and evaluate. But, I was feeling overwhelmed. This helped me to pause. I really needed to hear that.
God bless you!! The best teaching tool is the book I wrote - the audiobook is my favorite
AMAZON: amzn.to/2Tioyrc
AUDIOBOOK: adbl.co/2SLLfS1
For the past 20 years, I've been teaching people how to heal their body naturally. I've even been on the Dr. Oz show 5 times and I must say this is an excellent video. I agree 100% with the message you're trying to get across to your viewers. Kudos!
I was listening to what you said until you said "Dr. Oz". That guy is a joke and has no clue what he is talking about. His advice comes from the money he makes. smh.
@@keenfire8151 I've been coaching for over 20 years and I've been helping many people for many years. For me personally, it's all about advocating and trying to help others live a happy healthy and productive life. I struggled with epilepsy since the age of 5 and once I changed my lifestyle and started to exercise and eat healthy, detox, etc... My epilepsy improved significantly. Many people don't realize that what we put in our body and how we live affects our health tremendously.
@@StaceyChillemiAdvisor nice story but what relevence does it have in this conversation?
@@keenfire8151 the relevance is tht keto benefits conditions like epilepsy and many other conditions? Why so angry?
@@dana102083 Too many fake people out there claiming they know 'X' when they don't. They use the platform to make clickbait revenue.
I thought this was one of the best video's I have seen. Very informative and helpful. No excess talking. Thanks,
Dill pickles chopped up really small mixed into omelettes salads and stir fries really helps keep the sodium level up and adds a lot of flavor when bouncing off of the oil.
I am just doing research. This seems very overwhelming. I need keto for super dummies. This video was actually easy to understand
Stacy Brown ......me too...on my 3rd day on Keto...but I'm so confused. I don't know appropriate portions, is that important? Or if eating low / no carb...portions don't matter? I feel like I'm winging it! But, reading labels and hoping for the best.
Stacy Brown yes where to begin..no way am I eating sardines 🤮
LINDA G: every body is different so every diet expressed in all the keto videos may not be optimal for everyone. I started last year with a vegan diet (cardiac reasons) + OMAD. Lost 20 pounds in no time. After the holidays I tried going full on keto with the bacon, _some_ meat, eggs and some dairy. Did not like the way I felt with all that in my system so backed off to a 85% vegetarian (?) approach with eggs, no dairy and a lot of healthy fats.. avocados, guacamole, seeds like pumpkin, almond, walnut. Some chicken or fish once a month. Plenty of vegetables, salads with very, very little oil. Only avocado and olive oils.
With that low carb, no refined sugar and high healthy fat approach, a number of herbs & vitamins, plenty of exercise & saunas, I’ve reduced my BP meds by ~90%, off statins, lost almost 50 pounds and have more energy and focus than I did 20-30 years ago...at 66.
I still have to lose another 10-15 lbs and get off the BP meds completely, but I’m confident I can get there. I tell you all this not to put you to sleep 😊, but to let you know we’re all on our own journey. You take ( from all this advice on YT) what works for you, discard the rest and enjoy the ride! It’s a most incredible thing reawakening your body to a healthy state and figuratively thumbing your nose at those in the sickness industry who tell you that you’ll be on meds for the rest of your life... Buena fortuna.
@@caroleehubbard8380 On Keto, just eat 'til you're full......
StrawberryCopper
Thanks, I'm figuring it out. This was 3 months ago, I'm down 20lbs at this point. Mixing in some IF as well.
Great video Dr. Boz! I have lost over 30 pounds since starting my Keto DIet and meal plans. Here are a few foods to avoid on keto: Wheat, Rice, Maida, Sugar, Potato, Arbi, Corn, Coconut water, Milk, Curd, Fruits, vegetables that grow below the ground( carrot, radish) These are foods that are allowed on Keto: Ghee, Butter, Oil (Coconut, Til, Olive, Badam), White Butter, Cheese, Egg, Beef, Bacon, Chicken, Mutton, Fish, Prawns, Coconut, Heavy cream, Nuts(almond, pasta, walnut, peanuts), Cucumber, Brinjal, Tomato, Garlic, ginger, onion, Broccoli, cauliflower, lemon, mushrooms, cabbage, Capsicum, til seeds, flaxseeds, chia seeds, psyllium husk, black coffee, black tea.
@louisa conford I basically have eggs cooked 20 different ways and a side of sausage or bacon for meal one. Meal two is something like ribeye, shrimp scampi, lamb chops, skirt steak with chimichuri, ny strip with gorgonzola sauce, or hot wings with ranch sauce. I am not starving... I am thriving. Everything I mentioned is easy to cook as well.
Cashews r safe?
Meats have hormones and eggs too wht do i eat for pcos ugh
What is wrong with coconut water please?
@@EmeradiNigerianDwarfGoats All the sugar is in the water, onion has the same amount of carbs like carrot if one is bad the other is also. Garlic has a lot of carbs, need to use only a very small amount.
Whats wrong with carrots or beets?
As of today I've lost 35 pounds, I have no hunger pangs and mentally I feel sharp as a pin. This is definitely going to become a 'way of life' for me as it's so easy to follow…
All my meals are planned out for me and I even get a downloadable shopping list with all the ingredients I need for the weekly shop so it really is a doddle.😍😍😍
Do you use an app for your shopping list?
Thank you Dr. Boz! I just started a Keto plan 3 days ago and I’m actually liking it 🤣. Didn’t think I would because I’ve never been much of a meat eater but there’s actually a lot of variety and I’m happy to go easy and take it slowly. I just finished a small cup of mixed fresh blackberries, raspberries and strawberries with heavy cream and it was delicious! 🤗
Thank you, Dr. Boz!
This is the kind of advice that actually spoke to me in terms of how to REALLY get a start instead of making an insanely drastic change that most of us couldn't stick to.
Brewers yeast on a chopped salad tastes amazing. Olive oil and a favorite vinegar. The vitamin b content helps ne feel good.
Save your avo seeds in the freezer and boil 6 thawed out seeds for 30 or so mins. The brownish skin comes off easy. Then mash the seeds with a potato masher and seperate clumps into smaller pieces onto a baking sheet. Dry in the oven for 30 to 40 or more mins on a low heat. Test your own oven and adjust time or heat. Then when light brownish and dried out, they go hard, Cool and blend into avo seed powder to make nutrient rich tea, which is pinkish in colour. Chew up any residue in the bottom of the cup, as that's got good fibre in it too. An avo seed is many tiimes more nourishing than the actual flesh too, by the way!
Wow! What a good idea! You sound like a culinary genius!
I heard they can poison you
Fried cabbage with butter is the best!!Just about to embark one my keto journey and feeling very excited...Great video thank you X
How did it go
Add browned ground beef to the cabbage - a complete meal.
Fried cabbage and onions cooked in Bacon grease is my favorite.
Robin Luich -I love that!!
Grew up on that and it’s one of my favorite meals
Add some canned tomatoes & dill. I was raised on it. Yum!
Wow sounds delicious
Try it with coconut oil... it's delish!
We are starting soon. Yesterday I bought a ton of stuff, Blue cheese dressing, buttermilk ranch, almond flower, nuts, almond milk, etc. I'll have a hard time with not having fruits and sandwices.. plus freash sweet corn from my garden. Wish us luck! Thank you
Great info 👍🏻Cabbage chopped finely and sautéed in butter is my rice replacement
Mmm. That sounds good. Gonna do it.
I have to say I love eating this way. I’m not sure I am eating “Keto”. I eat no bread, occasionally cheese in my omelets , and no sugar. All fresh veggies and protein. I have found that it is not that much harder to eat this way, because you feel better and have more energy. It also has kind of forced me to try new things and I am finding a lot of food that is good that I would have never tried.It takes no more time to chop up some veggies and sauté them than to wait for a frozen pizza to cook, and you feel so much better after eating. I thought I would miss bread and cheese but I really don’t. Like I said, I do occasionally put some shredded cheese in my omelets but that’s it
Thanks for the tip about liverwurst. My grandmother used to eat this with onions years ago. I completely forgot about it. Yum.
Grandmothers yes, but add me to the list. Yum yum
So glad I found your channel. I’ve lost 11 pounds in 22 days on keto and feel so amazing 😉
How did you exactly did it? Did you go to a profecional? Buy a program or just TH-cam videos and Google?
Jeneen Harmon - congratulations! Thanks for tuning in
@@elizabethva61 It's my day five. - 12 lb!!! Just videos.
Jeneen Harmon -
Update Please?
Only with eating or sport as well?
Dr. Bozworth;
Your first 4 videos i watched have made me a regular on your blog, because you are enthusiastic about your topics, comfortable, knowledgeable, & able to clearly define the scientific terms for the food components you discuss, practical how to include ketogenic foods in our diets, & know how to teach with good audiovisuals.
Go girl! I'll keep watching & learning.
- Jim Eastep, DVM
Sardines with lime juice works! If the sardines are packed in evoo I make sure to eat all the juice because it's good for me! Don't waste the good stuff!!! Julia
When I get stressed I want a cold IPA 😭😂 thanks for your video! I’m doing 18/6 intermittent fasting not easy but totally doable!!!! It’s only been 4 days and my body looks different 🤩 I’m going to invert keto diet into it I’ve heard great stuff.
I love plain Greek yogurt and raspberries if I want anything sweet. Omelette with bacon, cheese and olives gives a salty kick. And yes sardines are amazing!
Hummus and Tahini and coconut butter are good fats to add to your diet.
Cabbage steaks! I started cooking my veggies instead of raw and my digestion went from explosive diarrhea to perfect. Slowly adding back raw veggies. Thanks for your advice its really good stuff even for someone who has been keto lifestyle for years
One of my favorite recipes with spinach is two cans spinach, drained into small skillet with two to four eggs & 1-2 spoons of butter. Melt the butter in middle of spinach add eggs mixed up. Just scramble them in. It’s an old southern Texas recipe. Used to be the only way I’d eat spinach. I can even take a couple bites of this way left over in frig. Cold. It’s good. Salt & pepper to taste.
Loved keto for 5+ years ~ felt great, lost weight, etc.
But then had SERIOUS cardiac issue and am switching to cardiologist Dean Ornish plant-based no meat diet. It was ranked best heart diet by US News magazine for like 10 years straight. Not looking to start a fight here, but this is important and I felt I had to say something. Best to everyone.
Probiotics changed my life
Vitamin D hit me hard
Betaine hci saved me
I suffered for so long I had forgotten what it was like to feel, really feel normal.
Now doing fasting
And
Trying keto
Thank you
Update:
I am not cured, but I am in remission reversing my type 2 diabetes.
A1c=5.3 and will be going lower.
Lost 70 lbs.
Sleeping very good now. Sleep apnea basically gone.
Wake up energized? How foreign that is being unwell for so long.
Inflammation extremely low. What happened to my carpal tunnel, both hands???
Keto/carnivore and fasting changed my life.
I'm not the biggest fan of sardines but I bought a giant pack at Costco and those actually taste pretty good. They're not overly salty or fishy. And they're packed in oil
Love sardines! Gives me energy..and I'm 65.and clean houses.
Yeah you are so right like this coffee and butter sound so gross tried it now I'm hooked specially with cocoa very good!
Oooo. That’s tempting
My wife made some spinach and egg she fried today with coconut oil, best way to eat spinich ever!
I have to congratulate you, for the reason that it’s so weird to see a Dr talking about nutrition, specially about Keto. Wow!!!! I guess we are finally understanding 😳
I didnt think I could do sardines but now keto toast with sardines and avo is a firm fave! 😊
Where dovu get keto bread. What type of flour
One of the best things one can include in the Keto diet is bone broth. There are a lot of recipes on the web, this is how I make it using a pressure cooker. One large grass fed marrow bone between 1.5 to 1.8 kgs. Have your butcher cut the bone into disks including the knuckle. Place in a pressure cooker. Add water to just submerge the bone pieces. Add pink salt, a good heaped teaspoon, add a 100 mils of vinegar to help extract minerals from the bone, leave to soak for half an hour or so. There are plenty of other additions one may add to this, however this is my preferred way because I can augment the soup after it has been cooked in a variety of different ways.
Cover with the pressure cooker lid and bring to pressure, about 20 minutes on high heat (Electric stove10), then reduce to a simmer (3) for two hours 30 minutes. Don't evacuate the steam at the end of cooking, let the pressure reduce naturally. Remove the bones and sieve the broth into a waiting bowl. After cooling, you will end up with a broth covered in a layer of white or cream coloured fat. Remove and use it to fry and add it to your bone broth when you reheat it. Don't make candles with it or discard it, this is a very important element of the broth that must be eaten.
The broth itself, following refrigeration, will be translucent, very dense and gelatinous. I drink this every day of my life mixed with a tablespoon of apple cider vinegar and a quarter of a teaspoon of turmeric. Do not microwave, rather, heat it on the stove. Bone broth is a wondrous thing and should you decide to add it to your keto diet, will come to understand in the very near future why I use the word wondrous.
Thanks for sharing
Also: a tablespoon or more of Apple Cider Vinegar every day in water, also add some fresh lemon juice. Stops hunger/cravings cold.
growing up back in 70's in Poland that's what we used to eat. Meals based on healthy fat. Obesity was almost next to none among young children or teenagers. Of course we didn't have any junk food restaurants like they always had them in North America. moving forward many years later Poland is struggling with diabetes and obesity among young people and adults. American junk food restaurants are everywhere. Polish people, specially the young one love to eat over there. They prefer junk food restaurants over traditional polish cooking what now is called "KETO".
Pamietam te czasy panie Pawle i ma pan racje!
I've tried to convince my mom I could make a perogy keto and she yelled at me lol
@@dana102083 i want to make keto pierogi ! How ? ;-)
Pawel Buczynski Hi Pawel,
My father was from Poland and told me how he would visit relatives on the farm and he would have a slice of thick black bread ( probably not good on Keto diet) but then have goose or duck fat spread over the bread and then sprinkle salt on it! When I was visiting Poland with him in the 1970's and 80's there weren't any American fast food restaurants and it certainly showed in the people ( beside the fact that under communism there were always food shortages) but when I was there in 2010 with my daughter all the fast food places are there! What a shame!
Philip Nestor It is true that during the communist times, there was a shortage of food in stores. We bought food from farmers. Pork fat was used to fry almost everything. The bread was made of flour which was not chemically treated. We ate bread with pork fat sprinkled with salt. It was tasty.
I love your videos and they are very informative and well presented , not boring at all. On top of that I like your curly hair rather than flat hair. you look more prettier on curled hair.
Thank you so much for this video. My husband and I are 68, and the idea of fat/saturated fat is good is surely different. But it is making sense/sence ? Really helpful video.
Love sardines, my son keeps them around. I can't find Braunsweiger anymore. Always have Avocado oil on hand. Love my pork crackling!!! Kimchi is great too. 😃❣️🤔
I am originally from Sioux Falls. Listening to you brings me back home! In New Mexico now. This is good info.
A really good breakfast is scrambled eggs with a little bit of Stevia and cinnamon, it tastes like French toast without the bread, try it!
That's sounds good! I need to try it!👍
Don't forget about the Bacon !
Thanks, I'm definitely doing this.
Stevia causes cancer though..
Mockavel Velli try monk fruit. I was impressed.
i appreciate the information, the grocery list was my hardest challenge, but ! i'm NOT eating avocado or spinach ice cream. I don't use spice at all ever, rarely ever even use salt and pepper. Also, how nice anyone can afford this diet. i can afford the eggs. and i eat a lot of eggs, but i had to borrow money to finish out this month (10/19), so i could say i did this for one month. i have stayed on the very basic diet, and have not lost one pound. i'll give it one more month, but if i have not lost any weight, i'll try something else. my routine is to walk a couple of miles about 4-5 times a week. i'm 69 so hard exercise is not happening. have had cancer twice, so i need to really be careful about diet. Thank you for the information on fats, that was a good way to explain it!!
So glad to find this podcast and information.
Awesome. Thanks Doc. 24 days into keto and 18/6 intermittent fasting with fasting exercise and have lost 7,5 kgs
King Oscar Sardines in olive oil are the best!!!
I agree. But I discard a bit of the oil and add a squeeze of Lemon juice and hot sauce.
@@johnpowers8995 YES! I mix together some mayonnaise with a dash of Sriracha sauce, and I either place my sardines pieces on top of sliced cucumbers in order to make fake crunchy crackers, LOL.. Or I have also used kale crackers, well keto kale crackers for the much-needed crunch. 😉👍 Yummy either way.
I had SPAM for 1st time a week or so ago, not as bad as I thought, but probably won't buy again. Soooo. I'm gonna stretch and try sardines. I watched my dad eat them all my life, with fresh raw onions. Thanks for this tip of a healthy food.
a trick re avocados that I learned from my mother: buy them hard/unripe; then let them ripen and they are almost always perfect/near perfect! once they get close to ripe if you have a few of them, keep those you're not using right away in fridge to slow the ripening.
I bought your book several months ago and my life changed, for the better. The price is worth your life to enjoy. For a few dollars anyone can benefit. thanks Doc Boz for saving America's health.
Eat fresh, baby spinach from a salad bag/box. You can cook that, too. Just saute with a little butter or bacon grease. You can also put it on your plate under a hot meat dish & let it wilt. It's very mild & tastes much better than the frozen.
Thank you even though I knew most of this information it's always great to hear it again. It's especially powerful when comes from a doctor.
Quick tip: if you get an avocado and when you open it it’s too far gone. Put it in the blender with a little bit of olive or coconut oil and put in on your hair, cover with plastic and wash, it’s the best oil for your hair.
Day 1 of ketosis and I’ve had 3 headaches so far lol. I’m so used to having sugar everyday that it’s driving me crazy. I’m going to try and do water fast for 3 days aswel.
nadia islam wow goodluck. On my 2nd day of water fasting, I went with my dad to pick up some jordans. Soon as you know it my body started feeling like it was about to shut down. I felt so sick and didnt have enough energy to lift anything. If your water fasting, please consume electrolytes or stay at home at ALL TIMES. Goodluck
My sugar addiction is the reason I fucking failed. Five weeks on keto and I started binging on crap. So mad at myself. But keto is easy and I feel great and amazing on it so I’m going to get right back on and I can’t wait!
@Ozl T you're doing it for the wrong reason, that's why you're failing...
Sugar is the root of evil!!! I went off all sugar I had flu-like simple for 4 days!!
You may benefit from taking electrolytes; I follow Dr Eric Berg.
This is reassuring, positive information about first steps, before great strides ahead. Spinach, cabbage,red,butter and garlic 😋, spoilage proof. 🍟, celery sticks, spinach cream cheese, high cream Keto delights. Happy days ahead. Thanks for sharing 👍.
I like the ideas about the creamed spinach and the liver worst mixed with cream cheese!
I can definitely relate to the avocado story. It is very hard to find dill pickles that have no sugar added so I am going to ask my good friend (who likes to pickle just about anything) to make some sugarless one for me this summer. I will bring her the bag of Erythritol. I know she will be thrilled because she has often referred to herself as the "pickling\canning" addict. This video was very informative.
No pickles , it's not as healthy as cucumbers in brine . You don't need that white vinegar. Veggies should be fermented and NOT preserved with vinegar
Saute spinach in sesame oil with garlic quick easy delicious
Personally I just mix it with my eggs and cheese.
Hello Elizabeth 👋
How are you feeling today I hope your day is as bright as your pretty smile today.
Yes, olive salad, Muffelattas ate my most loved sandwich ever!!
Avocado and orange juice, blend it and pt it in the freezer. This is eaten in Brazil after coming home from the beach. It is delicious
Gosh this was very helpful. Very straightforward. I think I need to listen to it again. Thank you.
wow doc, I love your grocery list... It's going to be my new found friend .. I didn't know I could eat like this .. I can't wait to go shopping!..
I had to convince my mom that Parmesan and cream were good for her. She couldn't believe it, but she was really excited!!
Fresh Basil will also lower your blood pressure, takes a few min to kick in but worth it. All you need is one leaf by itself or a small handful if you use it in a salad
Thanks. I'll try it.
Doesn't work for everyone. Not for me, sadly..
Cabbage is the best,I use mostly dry or fresh seasonings lots of beans,turmeric.corrinder,ginger,coconut oil,
I love you Dr Boz but I can’t eat spinach. I’ve learned about plant toxins and now I’m eating low oxalate. Terrible symptoms of oxalate elimination has so far lasted 5 months. Cabbage IS good for me and magnesium and salt. Spinach is high oxalate to. Almonds was the biggest culprit in my diet. Almond butter and almond milk deposited tons of calcium oxalate in my bones and all my tissues. They can contribute to many health problems.
But my Boz ratio is now usually below 20. My metabolism is improving and I’m healing the inflammation. The oxalate dumping is probably causing inflammation because they are sharp hard crystals traveling thru my organs, tissues, vessels and gut.
Thank you for helping me get a handle on pre diabetes I think, being 72, I may make it into my 90’s (at least).