I remember Dr.Berg saying you don't cheat on your spouse and you don't cheat on your diet. I love this. Also the more you allow a cheat the more you are able to allow this behavior to become a regular habit.
Yeah, my only cheats are if I'm motivated enough to bake a keto or sugar free version of that food/dessert. Usually that means I don't want it enough to make it. For special occasions I'll make a cheesecake with no sugar in it, except for the plain unsweetened berry reduction on top. Easy to overconsume it despite being keto, though. Fat CAN get you fat if you eat too much of it. Protein first and whatever fat they come with is good most of the time.
@@angelathompsonmack3583 Pretty sure that is the biggest myth with keto. You need a certain amount of protein a day to function, and the fat you don't consume will come from your body fat instead. Too much fat can cause weight gain on keto if you tried. Fat helps with satiety but don't overdo, it's not a ratio. Protein should stay consistent for your body's requirements, fat up or down to what you need to maintain weight.
This makes so much more since then telling us to up our fat to loose weight ! Thank you for helping this make so much more sense ! I’ve been so confused as to what to do and which way to go ! Lol
You guys have so much helpful information to give. Thank you for such an amazing video. I started keto in May of 2018 due to infertility issues and pcos. 6 months later I lost 20 lbs, my sugars where beginning to stay stable and I got pregnant! I watched all your videos (sometimes many times for support) and learned so much about my body. God bless you! Thank you for all you have done for me.
Glad I found this… now I finally realize what I need to do to bust through my frustrating weight loss plateau. I’m almost there too and it does get frustrating but I think you just provided the answer.
This makes the most sense to me. I couldn’t do the prolonged fasting because I love to work out and found that I didn’t have the energy to sustain my fitness lifestyle. I’m with you guys.
After having my baby I was stuck in my weight, and last week I started to follow your macros and woo I've lost 3kg in 1 week. Thank you very much, I ll follow ur advice and read ur books so interesting!
Instead of having cheat meals, I like to make a keto version of the cheat meal. It still satisfies me without the negative consequences. I like to make use of various spices, herbs, sauces and/or extracts to make my food more appetizing and interesting.
Awesome!! I had 2 of my questions answered here! One was the coffee and net carbs/fiber issue! I just love you guys and what you're doing with your knowledge!
I also think we should get away from indiscriminately talking about "weight loss". A much better term is "fat loss". I know that is much harder for people to measure because the scale won't tell you what exactly you lost (water, fat, muscle), but the goal is clear: We want to lose fat.
I’ve learned so much from you and your husband 💕 I’m 68 & I’ve been carnivore for a year and a half and I have lost weight and inches but I wasn’t overweight to begin with, but after watching you both and trying some of your recipes the protein/fat thing is starting to click in my brain🤣🤣 thanks for all you and you husband for for us🥰
Sometimes these are overwhelming. It feels like EVERYTHING is wrong. Can you prioritize what is the most important to "least" important. This is the way I can tackle one at a time, then the next then the next. I know my keto progress (which is stalled for months now) is tied to the fact that I am down to 5/6 hours of sleep. I feel awful and it compounds every day. I only get 9 hours of sleep on Sunday. I am hungry, I want a sweet treat mid day and drink coffee to get over the bumps in the day.
I have AMAZING success with all of my clients who do what I tell them to do! I have a few options... You would LOVE my support site where I hold weekly Sunday meetings to teach you my tips and tricks, keep you motivated and on track and I have exclusive recipes, videos, I help you make perfected meal plans and grocery lists! Check it out here: keto-adapted.com/school/ The VIP package is awesome! Everyone has great success! You get LIFETIME access with the VIP! OR I also do phone consults which would give you personal supplement recommendations: keto-adapted.com/product-category/services/ I look forward to helping!
This was GREAT thanks so much for the clear and concise information.... Adjusting my macros accordingly ☺️ I do miss nuts (carnivore 5 months).... And dairy is going 1/1😢 but I'm committed to finding my best health and dropping the last bit of STUBBORN belly fat. Thanks again!
Thanks for the refresher. I have been lazy w pandemic. You are always so inspiring. Been with you 4 years this February and never ever think of looking elsewhere. Have all your books which should take me thru the rest of my life.
Ok, you talked me into it! Giving up my MCT oil, dairy and nuts. Cheese is a big addiction of mine. Nuts are next. I am getting both of your books you mentioned in video. Thanks again. 🤩😍🤩
Cheese is also my addiction which I'm going to give up after my birthday week/holiday. Also coffee is going to be very difficult for me too. Is decafe fine then or not?
Finally decided to let go of nuts and dairy. I often like the nuts just for the salt and crunch. They replaced my potato chip habit. But my health has become my highest priority this year.
You two should get a medal, 🏅🏅for your good work, fantastic information for life changing, food for life, anyway I was having fat bombs loads of butter with my meat,, I was worried way I wasn't loosening fat, I change today, thanks to both
Super helpful video Maria & Craig! I loved listening to your great suggestions. I can't wait to start your coaching program in January!!!! Have a wonderful and blessed holiday season.
You two are so generous to offer your knowledge for free. I have two of your books. I am starting PSMF and will be buying one of your PSMF books tomorrow. Thanks for your videos. I have reversed pre-diabetes and am now looking to lose those last 30 pounds. Thank you to you two on CZcams. An attempt at being funny :)
So there's one youtuber who thinks you're going to wreck your hormones if you fast and don't eat 2 sticks of butter a day. I tried to up my fat and just gained weight.
Yes! Fasting is difficult enough without intentionally screwing yourself up. Eat a piece of baked chicken out of the freezer if you can't sleep. Just microwave a enough to sleep
Please do a video explaining why flax and chia seeds are not healthy. I get so many people recommending I add chia seeds to my diet for fiber and Omegas. Please set me straight!
My "why" is improving my diabetes numbers, as well as healing from arthritis, fibromyalgia, and chronic migraine. The doctor said my weight is okay for my age, so that's not a concern. That said, i wouldn't be upset if 15 kbs suddenly disappeared. When the nutritionist put me on this diet, she said that it was low carb, high fat, and I wasn't to exceed 50g of carbs a day. So how high should my fat be?
I do not support high fat for weight loss. You should be prioritizing lean animal protein, having moderate fat, and 20g total or less carbs per day. To kick start weight loss and healing the first and most important thing is to get your macros right. You have a few options: Get them here for free (PLEASE read the notes at the top of the calculator regarding height, Protein requirements, and body fat percentage and adjust until you’re within your range): mariamindbodyhealth.com/calculator/ Or, Craig can do them for you here: keto-adapted.com/product/macro-assessment/ Or, with a Platinum membership on the support website you get FREE custom macro calculations. Enjoy access to exclusive recipes, the meal planner tool, saved meal plans, videos, Q&A module, LIVE weekly meetings, custom macros and more with the Platinum support membership! keto-adapted.com/subscriptions/
If I cut dairy except butter will it make a difference? I love my eggs with butter, what's the best fat if not butter? Coconut oil ok? Don't really enjoy cooking with olive oil!
@@MariaEmmerich thanks. I'm from Portugal and I've never seen it here, but I will look for it. If I don't find it I will just use coconut oil. I really need to cut back on dairy, I'm not loosing weight and my skin is breaking out!
I love adding sautéed onions and some cheese into my ground beef…. I don’t notice any side effects from the cheese, but I also dry fast 72 hours a week and eat Omad on the other days. I do typically have a 32 oz coffee with eurithyitol and heavy cream on my omad days. I have 28% body fat, I am 55 years old, 6‘5“ tall and currently weigh in at 241 pounds down from 320 at my all-time heaviest
@@MariaEmmerich this was very helpful in teaching me how to address my goals, but I am struggling to apply the recipes to meet the macros from your calculator.. I can literally eat 2 pounds of ground beef and be happy.. but that puts me over on calories and fat while just going over protein a little bit.
Oy! Ok, ok...I’ll give up my morning cup of coffee and replace it with bone broth for 2 weeks and see what happens. It’s pretty much my only source of dairy (cream) so...I’m willing to try!
I did really good in the first couple of months with fat coffee & occasional fat bombs when I was adjusting to the flavor of fat and quitting the fat & carb addiction. After I adjusted to the fat as flavor and kicked the carbs I didn’t need all the fat after adjusting.
Thank you for these videos! I just ordered 2 of your ebooks and I will definitely work on removing the coffee(baby steps...🤦🏾♀️). Using the recipes within my macros should aid us in rendering results?
Hello Maria, I would like to start my new year with a program developed just for me. Which program do you recommend I sign up for on your site? Surprise, surprise, I am interested in losing weight. Currently, I am 70 lbs overweight. Thank you for all the valuable info you and your husband provide.
Hi my dear! EVERYONE LOVES my phone consult option which gives you personal supplement suggestions: keto-adapted.com/product-category/services/ OR The VIP package is awesome! Everyone has great success! You get LIFETIME access with the VIP! Check it out here: keto-adapted.com/school/
I’m not your sugar person. I never was. I’m not into sweets and desserts I’m into salty crunchy. A lot of the keto snacks are made with cheese which I cannot have so I just don’t even do it. Cheese gives me asthma attacks and it’s not worth it
My only addition might be that people with adhd can be affected differently by caffeine. My friend can take actual prescription amphetamines and then sleeps like the dead after, it has the opposite effect and calms the overactive brain somehow.
Thank you very much for sharing all that information. I have a doubt; I have found a product that is a mix of E968 (erythritol) and E960 2.4% (steviol glycoside). I am concerned that it says 97.6 carbohydrates on the label. I could eat it safely, what do you think?
In maintenance I am eating 3 meals as I am very active. Most clients do 2 meals when trying to lose weight with intermittent fasting. You can do an electrolyte drink in the morning. If you like it hot, a hot chocolate LMNT is great: mariamindbodyhealth.com/lmnt-electrolytes-2/
I don’t do sweets. Have a food addiction. No keto baking for me, I will binge it…. I use keto bread occasionally and count net carbs, very low carbs and high protein, moderate fats. I do some dairy without any issues. Fat free cottage cheese and fage yogurt. And 1-2;glasses of wine on the weekend. I tend to lost weight easily as long as I’m tracking. I need something livable…
I dont track macros i dont know how. I have lost 75 lbs on keto without tracking. I belive i need to eat less fat. I gave up nuts. I am doing 6 tbsp of Hwc in the morning. Im trying to up my protien.
Get accurate macros here: mariamindbodyhealth.com/calculator/ For tracking, we have an amazing meal planner tool for platinum members here that makes it easy: keto-adapted.com/subscriptions/
Any tips for those with babies? I have an 8 month old so unfortunately, quality sleep isn't yet an option. I have definitely noticed a change in my appetite, particularly the extra early mornings 😮💨
@@MariaEmmerich a bit of both, I suppose haha! I am usually fairly consistent in my eating, but 95% of the time I don't get enough sleep (and those 5-6 hours are usually broken up into two or three chunks), which not only means my day is usually about 19h long, but I'm very hungry during it
I tried a protein modified fast yesterday and lost a half pound ! And according to my bio scale it was all fat no muscle ! Genius ! I love to do my own experiments to see how well things work! I’m glad I found you! I will be doing protein modified fasts mostly instead of full fasts . I like my muscle too !! Lol thank you
Hi Maria. I am cutting out coffee. Down to 2 cups a week. I have replaced it with MUDWTR. WHAT do you think? I love it. It's great. I use MCT powder as creamer and some SWERVE. and it's great. I get a boost. And it has healthy ingredients. Would you say this is ok??
When I eat nuts it helps me to digest as to if I don't add nuts I cannot digest I am also a diabetic so I have to be careful with eating any kind of carb just so that I don't have to take medication so what might be good for someone may not be good for someone else it's all I got to say but I do like your diet plans but not really don't hurt me as it would someone else.....
I have had major sleep issues my entire life. I had a sleep study done and I was told by the doctors they couldn't help me. I tested positive on one level for narcolepsy but not on another and I suffer from insomnia which makes no sense because I have symptoms of narcolepsy. Nothing I have done, including supplements has helped me. I think my poor sleep is a huge factor in my struggle to lose weight
Hard to say without knowing more about your situation. What are your macros? What is your height? What are you eating? Do you have any metabolic disorders/etc? Lots here to weigh in on and consider ;)
The dairy the bread the chips ect all makes me very tired all the time , today I cut down on dairy and carbs and I feel more energy! What can I do to get magnesium and potassium?? And. Advice will help thank you
You need to take a magnesium supplement.amzn.to/3g0kwg3 You can get most of your potassium from meat. There is a chart on this post that shows the amount of potassium in beef: mariamindbodyhealth.com/keto-vs-vegan-diets/ :)
Can you have multiple goals? I want to loose fat. I also want to heal hormones, enhance fertility (approaching 44 and still want a family), lower cortisol, and actually SLEEP. Is fat loss even possible when trying to tackle the others?
I have PCoS and Endometriosis gluten and lactose intolerant. I have been doing keto for nearly one month. Just today you taught me dairy nut chia and coffee aren't good. Can you recommend a plan for me - a total beginner. Knowledge is power and this needs to become a lifestyle-no more inflammation and pregnant looking body x I'm in Aotearoa New Zealand
I do not personally use or recommend it. Whey is too quickly absorbed into the blood stream causing blood sugar spikes. It can also drive hunger as it is not very satiating. Also it is dairy, which I do not recommend if weight loss or healing are goals. If you are a professional athlete, like a body builder, then maybe Whey Protein could be useful.
There are some 0 carb tortillas and breads now. When I eat them, I stall. Even if you could deduct fiber, it's not the kind of fiber that would entangle carbs, which is the reason fiber was ever considered something you could deduct. But I think the kind of fiber used in these 0 carb breads/tortillas is some kind of fine powder. It results in a very smooth texture, far from the way fiber feels. They also use a sort of white flour. So you put those together on the nutrition information and you get 0 carbs, but they never incorporate into each other really. What happens is that you simply get the hit of carbs and the fiber does nothing. Dr Cywes, the Carb Addiction Doc, says don't even eat things that mimic desserts because they trigger insulin. He doesn't allow nuts, sugar alcohols, etc. "Fat adaptation" is when your insulin is low...as opposed to when your glucose is low. That means your level of circulating insulin is low and fake desserts keep that up because the body's expecting carbs. You can't lose weight in the presence of insulin.
For some people having the sweet taste can trigger more cravings. For those people, avoiding all sweetness is a good idea. But the presence of insulin does't cause weight gain. Your basal or fasting insulin is 80% or more of your daily insulin secreted. Maria can link the video to watch below to understand this.
Yes weighing is helpful! You go by grams. You need to have your macros, you can get them here: mariamindbodyhealth.com/calculator/ Use measurements instead of guessing body fat percentage. and choose sedentary. Protein is your only macro goal, fat is a lever so lower for weight loss. Minimum required is 30-40 grams a day. Carbs at or below 20 grams. Use cronometer to track macros. 💖💖💖💖💖💖
Maria I have all of your cookbooks but I see many of the recipes are so high in fat. I am having to dial back fat because my body is stalling. I will be doing PSMF 2x a week with my keto but my micros are still showing lower end fat intake for my keto days. Most of the recipes are showing almost double the fat compared to protein.
You would love my platinum subscription where you can create your own meal plans based on your macros. Thousands of recipes to choose from. keto-adapted.com/subscriptions/ 😊
I’m so glad I never got into the bullet coffee or the fat bombs. I just never was interested in that. And only recently have I got into the carnivore diet. Pretty much through Dr. Berry. And then more recently the protein sparing. I used to think checking macros was stupid and didn’t matter if you were choosing the correct foods but it does matter
I remember Dr.Berg saying you don't cheat on your spouse and you don't cheat on your diet. I love this. Also the more you allow a cheat the more you are able to allow this behavior to become a regular habit.
Great point!
Yeah, my only cheats are if I'm motivated enough to bake a keto or sugar free version of that food/dessert. Usually that means I don't want it enough to make it. For special occasions I'll make a cheesecake with no sugar in it, except for the plain unsweetened berry reduction on top.
Easy to overconsume it despite being keto, though. Fat CAN get you fat if you eat too much of it. Protein first and whatever fat they come with is good most of the time.
@@mikafoxx2717you need the fat ratio to be greater than your protein intake to stay in Ketosis!! a 2 to 1 ratio❤
@@angelathompsonmack3583
Pretty sure that is the biggest myth with keto. You need a certain amount of protein a day to function, and the fat you don't consume will come from your body fat instead. Too much fat can cause weight gain on keto if you tried. Fat helps with satiety but don't overdo, it's not a ratio. Protein should stay consistent for your body's requirements, fat up or down to what you need to maintain weight.
Wow I never thought of it like that😮
This makes so much more since then telling us to up our fat to loose weight ! Thank you for helping this make so much more sense ! I’ve been so confused as to what to do and which way to go ! Lol
Wow!!! I never thought about the crunch/addiction effect.
You guys have so much helpful information to give. Thank you for such an amazing video. I started keto in May of 2018 due to infertility issues and pcos. 6 months later I lost 20 lbs, my sugars where beginning to stay stable and I got pregnant! I watched all your videos (sometimes many times for support) and learned so much about my body. God bless you! Thank you for all you have done for me.
You are so welcome! And CONGRATULATIONS!!! 💖💖💖💖💖
Maria, I love the way you finish your husband's sentences, and the way he doesn't seem to mind at all. Really sweet!
Thank you! 😃
My mind is blow. 🤯 7 minutes into the video and I'm already finding out why when I did keto I wasn't losing anything. Great info!
You got this! :)
@@MariaEmmerich 💜
Glad I found this… now I finally realize what I need to do to bust through my frustrating weight loss plateau. I’m almost there too and it does get frustrating but I think you just provided the answer.
Great video! I have been keto over 3 years and have definitely let things get lax. I needed this reminder that keto is best when done right.
You got this!
This makes the most sense to me. I couldn’t do the prolonged fasting because I love to work out and found that I didn’t have the energy to sustain my fitness lifestyle. I’m with you guys.
Wonderful! 😊
After having my baby I was stuck in my weight, and last week I started to follow your macros and woo I've lost 3kg in 1 week. Thank you very much, I ll follow ur advice and read ur books so interesting!
Awesome! :)
Instead of having cheat meals, I like to make a keto version of the cheat meal. It still satisfies me without the negative consequences. I like to make use of various spices, herbs, sauces and/or extracts to make my food more appetizing and interesting.
That's a good idea!
Awesome!! I had 2 of my questions answered here! One was the coffee and net carbs/fiber issue! I just love you guys and what you're doing with your knowledge!
Our pleasure!
Outstanding quick review! I have been following Maria and Craig for 6+ years now on my keto journey and it’s always good to get a refresher!
Thanks you so much!!
I also think we should get away from indiscriminately talking about "weight loss". A much better term is "fat loss". I know that is much harder for people to measure because the scale won't tell you what exactly you lost (water, fat, muscle), but the goal is clear: We want to lose fat.
I’ve learned so much from you and your husband 💕 I’m 68 & I’ve been carnivore for a year and a half and I have lost weight and inches but I wasn’t overweight to begin with, but after watching you both and trying some of your recipes the protein/fat thing is starting to click in my brain🤣🤣 thanks for all you and you husband for for us🥰
That is awesome! Thanks for tuning in!
Sometimes these are overwhelming. It feels like EVERYTHING is wrong. Can you prioritize what is the most important to "least" important. This is the way I can tackle one at a time, then the next then the next. I know my keto progress (which is stalled for months now) is tied to the fact that I am down to 5/6 hours of sleep. I feel awful and it compounds every day. I only get 9 hours of sleep on Sunday. I am hungry, I want a sweet treat mid day and drink coffee to get over the bumps in the day.
I have AMAZING success with all of my clients who do what I tell them to do!
I have a few options...
You would LOVE my support site where I hold weekly Sunday meetings to teach you my tips and tricks, keep you motivated and on track and I have exclusive recipes, videos, I help you make perfected meal plans and grocery lists! Check it out here: keto-adapted.com/school/
The VIP package is awesome! Everyone has great success! You get LIFETIME access with the VIP!
OR I also do phone consults which would give you personal supplement recommendations: keto-adapted.com/product-category/services/
I look forward to helping!
You two make so much sense and make it easy to understand how you can both lose or gain weight with keto or carnivore.
Thank you so much! :)
So glad I found this video. You answered all my questions. You tapped into every single problem I'm having. Thank you so much!
Awesome! Glad you enjoyed it :)
This was GREAT thanks so much for the clear and concise information.... Adjusting my macros accordingly ☺️ I do miss nuts (carnivore 5 months).... And dairy is going 1/1😢 but I'm committed to finding my best health and dropping the last bit of STUBBORN belly fat. Thanks again!
You can do it!
@@MariaEmmerich thanks for the support! I'm implanting your macros today
Love the flower in her hair. She should always wear a flower! 🌺
Thank you for this video. Gives me things to think about. Honestly, coffee doesn’t make me hungry.
Same. I barely if ever get the hunger signal. It’s usually my energy that drops and I can tell I need to eat
Thanks for the refresher. I have been lazy w pandemic. You are always so inspiring. Been with you 4 years this February and never ever think of looking elsewhere. Have all your books which should take me thru the rest of my life.
You are so welcome!
AND THANK YOU for your support!
You make so much more sense than other keto instructors.
You are so kind! Thank you! 💖💖💖
Ok, you talked me into it! Giving up my MCT oil, dairy and nuts. Cheese is a big addiction of mine. Nuts are next. I am getting both of your books you mentioned in video. Thanks again. 🤩😍🤩
PS: what about decaff coffee? Yes/no?
You can do it! :)
Swiss water processed decafe. :)
Cheese is also my addiction which I'm going to give up after my birthday week/holiday. Also coffee is going to be very difficult for me too. Is decafe fine then or not?
This is such a great video and I love when you two tag team!
WOW! These are amazing tips, nothing I've heard from any of the mainstream keto youtubers.
Glad it was helpful! :)
Aloha from a very snowy western PA!
It is really coming down!
So nice to see the two of you !
Hello there!
Finally decided to let go of nuts and dairy. I often like the nuts just for the salt and crunch. They replaced my potato chip habit. But my health has become my highest priority this year.
You got this! 😊
The crunch! So true!
Thanks for doing all of these question and answer videos, Maria and Craig!!! So thankful for you both ❤️
Our pleasure!
Thank you Maria and Craig!! 👊
Our pleasure!
I’m willing to give up everything dairy, carb etc but my cup of Coffee, it’s not that I can’t I won’t enjoy the lifestyle
Knowledge is POWER! It took me YEARS to finally cut the caffeine :)
You two should get a medal, 🏅🏅for your good work, fantastic information for life changing, food for life, anyway I was having fat bombs loads of butter with my meat,, I was worried way I wasn't loosening fat, I change today, thanks to both
Thank you!
Super helpful video Maria & Craig! I loved listening to your great suggestions. I can't wait to start your coaching program in January!!!! Have a wonderful and blessed holiday season.
You're so welcome!
You two are so generous to offer your knowledge for free. I have two of your books. I am starting PSMF and will be buying one of your PSMF books tomorrow. Thanks for your videos. I have reversed pre-diabetes and am now looking to lose those last 30 pounds. Thank you to you two on CZcams. An attempt at being funny :)
Awesome! Great job! And thank you for the kind words!
Love the info in this video and all the knowledge and recipes that you share. Thanks for everything that you do!
You are so welcome! :)
Dairy and nuts 😨😨😨that’s my problem
So there's one youtuber who thinks you're going to wreck your hormones if you fast and don't eat 2 sticks of butter a day. I tried to up my fat and just gained weight.
Yikes! That sounds like a terrible idea! 2 sticks of butter???? Geez
@@MariaEmmerich I think there's actually a few who are into eating butter plain, biting into the stick. I just can't imagine doing that.
Same thing happens with me. All I hear is “up the fat, up the fat”, and the fat is totally up on me. Now I’m even further away from my goal weight.
Yes! Fasting is difficult enough without intentionally screwing yourself up. Eat a piece of baked chicken out of the freezer if you can't sleep. Just microwave a enough to sleep
So interesting! Thanks 🫶
Sleep just as much as food is also a personal thing. Some may need 4 hrs other 6,7 .... etc
Thank you for the review!
Glad it was helpful!
Yeh refeeding days, that works
Please do a video explaining why flax and chia seeds are not healthy. I get so many people recommending I add chia seeds to my diet for fiber and Omegas. Please set me straight!
I have a blog post here: mariamindbodyhealth.com/flax-not-healthy/ :)
My "why" is improving my diabetes numbers, as well as healing from arthritis, fibromyalgia, and chronic migraine. The doctor said my weight is okay for my age, so that's not a concern. That said, i wouldn't be upset if 15 kbs suddenly disappeared. When the nutritionist put me on this diet, she said that it was low carb, high fat, and I wasn't to exceed 50g of carbs a day. So how high should my fat be?
I do not support high fat for weight loss. You should be prioritizing lean animal protein, having moderate fat, and 20g total or less carbs per day.
To kick start weight loss and healing the first and most important thing is to get your macros right. You have a few options:
Get them here for free (PLEASE read the notes at the top of the calculator regarding height, Protein requirements, and body fat percentage and adjust until you’re within your range): mariamindbodyhealth.com/calculator/
Or, Craig can do them for you here: keto-adapted.com/product/macro-assessment/
Or, with a Platinum membership on the support website you get FREE custom macro calculations. Enjoy access to exclusive recipes, the meal planner tool, saved meal plans, videos, Q&A module, LIVE weekly meetings, custom macros and more with the Platinum support membership! keto-adapted.com/subscriptions/
If I cut dairy except butter will it make a difference? I love my eggs with butter, what's the best fat if not butter? Coconut oil ok? Don't really enjoy cooking with olive oil!
There is a butter favored coconut oil that is great! 😊
@@MariaEmmerich thanks. I'm from Portugal and I've never seen it here, but I will look for it. If I don't find it I will just use coconut oil. I really need to cut back on dairy, I'm not loosing weight and my skin is breaking out!
What's wrong with butter please and where can I get butter flavoured coconut out? I live in the UK and never seen it here.
I eat crystal salt with water , so, i love it.
Thank you for the great content you put out!!
My pleasure!
You guys are awesome. Thank you - this helps.
Our pleasure!
Thank you so much for the Information very helpful 🥰💕
You are so welcome!
Tyvm! U guys r awesome!
Our pleasure! Thanks for watching!
I love adding sautéed onions and some cheese into my ground beef…. I don’t notice any side effects from the cheese, but I also dry fast 72 hours a week and eat Omad on the other days. I do typically have a 32 oz coffee with eurithyitol and heavy cream on my omad days. I have 28% body fat, I am 55 years old, 6‘5“ tall and currently weigh in at 241 pounds down from 320 at my all-time heaviest
And I think you would consider me a meso morph, I gain or lose weight fairly quickly and build muscle fairly quickly also
mariamindbodyhealth.com/5-types-of-fasting-which-one-is-best-for-you/ :)
@@MariaEmmerich this was very helpful in teaching me how to address my goals, but I am struggling to apply the recipes to meet the macros from your calculator.. I can literally eat 2 pounds of ground beef and be happy.. but that puts me over on calories and fat while just going over protein a little bit.
This is so helpful. Thank you
Glad it was helpful!
I also have a sugar addiction so it’s best if I avoid it altogether!
Understood :)
Lost 5lbs doing PSMF and keto every other day for one week thanks Maria making PSMF bead tonight
Wonderful!💖💖💖💖💖
Oy! Ok, ok...I’ll give up my morning cup of coffee and replace it with bone broth for 2 weeks and see what happens. It’s pretty much my only source of dairy (cream) so...I’m willing to try!
You got this! :)
I did really good in the first couple of months with fat coffee & occasional fat bombs when I was adjusting to the flavor of fat and quitting the fat & carb addiction. After I adjusted to the fat as flavor and kicked the carbs I didn’t need all the fat after adjusting.
Thank you for these videos! I just ordered 2 of your ebooks and I will definitely work on removing the coffee(baby steps...🤦🏾♀️). Using the recipes within my macros should aid us in rendering results?
Wonderful! Thank you for your support! 💖💖💖💖
THANK you,so inspiring for me !!
You are so welcome!
Hello Maria, I would like to start my new year with a program developed just for me. Which program do you recommend I sign up for on your site? Surprise, surprise, I am interested in losing weight. Currently, I am 70 lbs overweight. Thank you for all the valuable info you and your husband provide.
Hi my dear! EVERYONE LOVES my phone consult option which gives you personal supplement suggestions: keto-adapted.com/product-category/services/
OR The VIP package is awesome! Everyone has great success! You get LIFETIME access with the VIP! Check it out here: keto-adapted.com/school/
Amazing information
So nice of you!
Love this. Thank you 🙏🏼
You're so welcome! 💖💖💖💖💖💖
I’m not your sugar person. I never was. I’m not into sweets and desserts I’m into salty crunchy. A lot of the keto snacks are made with cheese which I cannot have so I just don’t even do it. Cheese gives me asthma attacks and it’s not worth it
Is 1tblsp of heavy cream still bad if you have no other dairy during the day?
It depends on you, if you have a sensitivity or finding you cannot lose then yes. :)
@@MariaEmmerich Thank you
Thank you
You're welcome!
My only addition might be that people with adhd can be affected differently by caffeine. My friend can take actual prescription amphetamines and then sleeps like the dead after, it has the opposite effect and calms the overactive brain somehow.
Interesting.
Can you do psmf easily without the egg white powder? So many recipes use it. It’s pricey and I don’t want to become reliant on it.
Yes, they are many animal proteins you can use instead.
Thank you I would love to follow you guys
Awesome! Thanks :)
Thank you very much for sharing all that information. I have a doubt; I have found a product that is a mix of E968 (erythritol) and E960 2.4% (steviol glycoside). I am concerned that it says 97.6 carbohydrates on the label. I could eat it safely, what do you think?
You do not absorb erythritol so you can subtract those carbs.
What do you eat or drink in the morning if not coffee or tea? And, do you eat 3 meals a day or 2 or 1?
In maintenance I am eating 3 meals as I am very active. Most clients do 2 meals when trying to lose weight with intermittent fasting. You can do an electrolyte drink in the morning. If you like it hot, a hot chocolate LMNT is great:
mariamindbodyhealth.com/lmnt-electrolytes-2/
@@MariaEmmerich I do OMAD. I will try LMNT hot in place of my morning coffee and not break fast?
If fasting for weight loss, no it won't break your fast.
@@MariaEmmerich yay! I’m so happy to hear it won’t break my weight loss fast and it can replace my coffee habit. Thank you!
I don’t do sweets. Have a food addiction. No keto baking for me, I will binge it…. I use keto bread occasionally and count net carbs, very low carbs and high protein, moderate fats. I do some dairy without any issues. Fat free cottage cheese and fage yogurt. And 1-2;glasses of wine on the weekend. I tend to lost weight easily as long as I’m tracking. I need something livable…
Very helpful. Thank you!
You're welcome!
Bless you!!! Whilst in the midst of a bag of pistachios this video found its way to me. 🙏🏻 😆
You are both rockstars!!
Thank you so much! 💖💖💖💖💖
I dont track macros i dont know how. I have lost 75 lbs on keto without tracking. I belive i need to eat less fat. I gave up nuts. I am doing 6 tbsp of Hwc in the morning. Im trying to up my protien.
Get accurate macros here:
mariamindbodyhealth.com/calculator/
For tracking, we have an amazing meal planner tool for platinum members here that makes it easy:
keto-adapted.com/subscriptions/
Any tips for those with babies? I have an 8 month old so unfortunately, quality sleep isn't yet an option. I have definitely noticed a change in my appetite, particularly the extra early mornings 😮💨
Are you asking about tips for sleep when you have an 8 month old? Or for weight loss?
@@MariaEmmerich a bit of both, I suppose haha! I am usually fairly consistent in my eating, but 95% of the time I don't get enough sleep (and those 5-6 hours are usually broken up into two or three chunks), which not only means my day is usually about 19h long, but I'm very hungry during it
Having trouble getting the high protein in fo protein sparing....what does that look like?
There are perfected recipes and meal plans in this book: keto-adapted.com/product/the-art-of-fat-loss/
Thank you!
I’m afraid to put protein up and fat down because I don’t want to get kicked out of ketosis. Is that still a thing ?
NO NO NO, please watch: mariamindbodyhealth.com/gluconeogenesis-on-a-ketogenic-diet/
I tried a protein modified fast yesterday and lost a half pound ! And according to my bio scale it was all fat no muscle ! Genius ! I love to do my own experiments to see how well things work! I’m glad I found you! I will be doing protein modified fasts mostly instead of full fasts . I like my muscle too !! Lol thank you
Hi Maria. I am cutting out coffee. Down to 2 cups a week. I have replaced it with MUDWTR. WHAT do you think? I love it. It's great. I use MCT powder as creamer and some SWERVE. and it's great. I get a boost. And it has healthy ingredients. Would you say this is ok??
I am not sure what mudwater is but would not use MCT powder. czcams.com/video/G4pxTe2fPD4/video.html :)
@@MariaEmmerich thank you. MUDWTR is a brand of Masala Chai with other nutrients and herbs. Etc.
When I eat nuts it helps me to digest as to if I don't add nuts I cannot digest I am also a diabetic so I have to be careful with eating any kind of carb just so that I don't have to take medication so what might be good for someone may not be good for someone else it's all I got to say but I do like your diet plans but not really don't hurt me as it would someone else.....
See my other comment to you. :)
I have had major sleep issues my entire life. I had a sleep study done and I was told by the doctors they couldn't help me. I tested positive on one level for narcolepsy but not on another and I suffer from insomnia which makes no sense because I have symptoms of narcolepsy. Nothing I have done, including supplements has helped me. I think my poor sleep is a huge factor in my struggle to lose weight
I would be honored to help, I suggest a phone consultation to give us a month to work together. keto-adapted.com/product/phone-consultation-package/
What are your thoughts on frozen strawberries (13 g carbs)? Can I eat these on overfeeding days? As long as I really behave on alternate PSMF?
Depends on your goals. 13 total carbs for on snack is ALOT ;)
When you say to exclude dairy, are you ok with butter?
Yes, all dairy. :)
I always get sleepy after a meal... Even on carnivore, high fat carnivore, or psmf... Your thoughts?
Hard to say without knowing more about your situation. What are your macros? What is your height? What are you eating? Do you have any metabolic disorders/etc? Lots here to weigh in on and consider ;)
Does soaking nuts make a difference or is it just better to stay away completely?
No, it doesn't. It still is an issue.
Yes processed & I love if it's in a package stay away,
The dairy the bread the chips ect all makes me very tired all the time , today I cut down on dairy and carbs and I feel more energy! What can I do to get magnesium and potassium?? And. Advice will help thank you
You need to take a magnesium supplement.amzn.to/3g0kwg3 You can get most of your potassium from meat. There is a chart on this post that shows the amount of potassium in beef: mariamindbodyhealth.com/keto-vs-vegan-diets/ :)
@@MariaEmmerich thank you Maria !!!!
@@MariaEmmerich can I give my teenagers this also? How much shoul I take and then I’m late 30s
Can you have multiple goals? I want to loose fat. I also want to heal hormones, enhance fertility (approaching 44 and still want a family), lower cortisol, and actually SLEEP. Is fat loss even possible when trying to tackle the others?
Absolutely 👍
I have PCoS and Endometriosis gluten and lactose intolerant. I have been doing keto for nearly one month. Just today you taught me dairy nut chia and coffee aren't good. Can you recommend a plan for me - a total beginner. Knowledge is power and this needs to become a lifestyle-no more inflammation and pregnant looking body x I'm in Aotearoa New Zealand
My 30 Day Cleanse is great! amzn.to/2JVi8WE 😊
@@MariaEmmerich thank you i just purchased it from amazon
I have autoimmune and don't tolerate any dairy. I see a lot of your recipes have cheese in it. Do you have dairy free recipes ?
I have THOUSANDS of dairy free recipes. I do not recommend dairy for weight loss :)
Wait.decaf realllyy,how????😱😭
Will or does,rather...it kick me out of ketosis ?
Please read: mariamindbodyhealth.com/why-i-dont-drink-coffee/
Book is
what about whey protein powder?
I do not personally use or recommend it. Whey is too quickly absorbed into the blood stream causing blood sugar spikes. It can also drive hunger as it is not very satiating. Also it is dairy, which I do not recommend if weight loss or healing are goals. If you are a professional athlete, like a body builder, then maybe Whey Protein could be useful.
There are some 0 carb tortillas and breads now. When I eat them, I stall. Even if you could deduct fiber, it's not the kind of fiber that would entangle carbs, which is the reason fiber was ever considered something you could deduct. But I think the kind of fiber used in these 0 carb breads/tortillas is some kind of fine powder. It results in a very smooth texture, far from the way fiber feels. They also use a sort of white flour. So you put those together on the nutrition information and you get 0 carbs, but they never incorporate into each other really. What happens is that you simply get the hit of carbs and the fiber does nothing.
Dr Cywes, the Carb Addiction Doc, says don't even eat things that mimic desserts because they trigger insulin. He doesn't allow nuts, sugar alcohols, etc. "Fat adaptation" is when your insulin is low...as opposed to when your glucose is low. That means your level of circulating insulin is low and fake desserts keep that up because the body's expecting carbs. You can't lose weight in the presence of insulin.
For some people having the sweet taste can trigger more cravings. For those people, avoiding all sweetness is a good idea. But the presence of insulin does't cause weight gain. Your basal or fasting insulin is 80% or more of your daily insulin secreted. Maria can link the video to watch below to understand this.
Video to understand Insulin better:
czcams.com/video/ZZl8R39KxEc/video.html
It is so confusing i heard nuts, diary and coffee r ok. I'm not sure what to do or believe. More confused not sure were to turn. :)
If you are trying to lose then nuts, dairy and coffee can hinder weight loss. Our book Keto would be a great place to start amzn.to/2OkqIBE 😊
Do you suggest weighting protein ? How do I measure how much I eat ? Or app ?
Yes weighing is helpful! You go by grams. You need to have your macros, you can get them here: mariamindbodyhealth.com/calculator/ Use measurements instead of guessing body fat percentage. and choose sedentary. Protein is your only macro goal, fat is a lever so lower for weight loss. Minimum required is 30-40 grams a day. Carbs at or below 20 grams. Use cronometer to track macros. 💖💖💖💖💖💖
Is it necessary to sleep 8 hours straight or can one sleep 5 hours and take a nap later?
No, sorry. Naps mess with melatonin and serotonin.
@@MariaEmmerich wait why do I feel more tired when I nap lol 😂
Maria I have all of your cookbooks but I see many of the recipes are so high in fat. I am having to dial back fat because my body is stalling. I will be doing PSMF 2x a week with my keto but my micros are still showing lower end fat intake for my keto days. Most of the recipes are showing almost double the fat compared to protein.
You would love my platinum subscription where you can create your own meal plans based on your macros. Thousands of recipes to choose from. keto-adapted.com/subscriptions/ 😊
I’m so glad I never got into the bullet coffee or the fat bombs. I just never was interested in that. And only recently have I got into the carnivore diet. Pretty much through Dr. Berry. And then more recently the protein sparing. I used to think checking macros was stupid and didn’t matter if you were choosing the correct foods but it does matter
Yes, great to never start stuff. :)
Is there a reasonable substitute for tortilla chips?
We like Carnivore Crisps: carnivorecrisps.com/?ref=Ams7ophZud0o_ :)