Dr. Westman's TOP 10 KETO FOODS!
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- čas přidán 4. 07. 2023
- What does a world-famous keto doctor eat? Watch to learn Dr. Westman’s top 10 keto foods!
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Dr. Eric Westman, Associate Professor of Medicine at Duke. He is Board Certified in Obesity Medicine & Internal Medicine, & founded the Duke Keto Medicine Clinic. He is a Fellow in The Obesity Society. He is the author of The New Atkins for a New You, Cholesterol Clarity, and Keto Clarity, and End Your Carb Confusion & co-founder of Adapt Your Life.
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I've been living off of bacon, eggs, beef, fish, liver, and green leafy vegetables for about a year. I'm no longer pre-diabetic nor do I have high blood pressure any longer and I'm off all medications. Despite having my appendix blow up on me back in Nov. and causing a big, infected mess in my abdomen. I feel the best I've felt in 40 years. Oh, and I lost 50 pounds. I wish I had known about this when I was in my 30s instead of my 70s. Thanks for the information, Dr.
What happened to your appendix?? 🥹
That's wonderful to hear and better then never at all!
Fantastic 🎉👍
You're eating a perfect diet. About as healthy as you can get.
Drop the greens
Unlike so many others out here on the ether waves, I really appreciate that your advice is simply offered- not selling anything, not shouting down opposition, not ramming a "one size fits all" approach down the collective throat. Thank you!!!
My two overweight, calorie counting sisters visited last week and were surprised at my weight loss. A third sister who is a nurse told them keto was bad. When asked what I was doing I said cutting out carbs and working on cutting out sugar. As I expected and prepared myself for….negative comments and rolling eyes. They said they preferred counting calories. Today one sister asked how I stay at 30 carbs per day. I replied, keto. I’m waiting for her reply and will send her your list. Thank you for all your videos. I have so much to learn.
Good for you! I had a month in before I fell off the wagon with sugar, real sugar. It helps me to allow around 30 carbs and ween myself down further as time goes. Keep up all your hard work.
I can't go over 20 net carbs per day.
What's great about these types of foods in dr Westman's diet (which are pretty much the same in everyone who does keto) is that they're satisfying and satiating without having to track down calories. I have absolutely no idea how many calories in eat in a day with keto, I just eat to satiety, and all my weight, BMI, blood pressure, glycemia etc are perfect without even trying. Which means that I'm getting all the nutrients my body needs. No useless calorie counting or fighting every 3-4 hours against ravenous hunger (I do easily 20 hrs/day fasting).
For some, calorie counting works. My wife lost a lot of weight that way after becoming a fan of Dr. Now and his 600 lb. plus patients. I can't do it, don't have the discipline.
I have been Keto since 2015 and never plan on changing ever again. Best over all sane eating lifestyle ever!
I trust Dr Westman over all the other health information available on CZcams. That’s why I’m here today.
Eggs, (ground) beef, pork, chicken, butter. Sometimes full fat cheese or yoghurt. That's it for almost two years now. Healthy and happy.
This guy is one of the best authorities on diet for weight loss! He has had a lot to do with dramatically improving my health! Always grateful for Dr. Westman! 🙏
1. Eggs
2. Meat
3. Poultry
4. Fish & Seafood
5. Non starchy veg x 3
8. Greens
9. Cheese
10. Cream
😉👌
So repeating the most common sense list ever. Got it.
Celery. Mushrooms. Tomatoes. Onions. Nuts.
X3?
@simonsheena8718 -thank you for the summary🌟
Thank you so much for all your valuable information! I know my life is changed and I’m down 25 pounds at the age of 60. :)
You're great doc! You obvious care about people more than politics or profit. Your recommendations are simple and clear and easy to follow. 81 yrs. -70lbs. got rid of D2, gout, indigestion and more. Thanks. Mac
You are absolutely right. The best KETO foods are the ones you like.
there is something so comforting and relatable in your videos. I have followed a Dr. Atkins approach for years and I feel grateful that you have continued his legacy!
Amen
always appreciate Dr Westman bringing sanity to the crazy world of nutrition!
Beef 80%
Eggs 8 half fried in butter
Chicken wings
Chicken liver
Fish roe
Pork
Bacon
IF -16-8
Sunlight 25 mins
Running 30 mins
= Super skin
BBBE (bacon beef butter eggs), wild salmon and tuna packed in olive oil, the ABC veggies, as well as onions and bell peppers in moderation, raw sauerkraut does wonders for the gut health. I love petite spicy dill pickles (20 pickles is 1 gram carbs...yum). We live in AZ and need the salt!
Mmmm. Are your pickles raw and natural (no vinegar)? If so, can you share the brand and where you find them?
Thanks! I'm in NC, but hopefully I can find them here.
When you sat RAW suuerkraut, not the king you make with hotdogs or bratwurst?
@@moviegoer9021 When he said "raw sauerkraut," I took him to mean not just uncooked but the authentic stuff made by fermenting vegetables to get a natural brine, rather than what you are probably referring to, which is a processed food made by soaking the vegetables in a vinegar solution. The authentic type, when raw, is full of bacteria beneficial to the gut the way yogurt or kefir or any raw fermented food is. But once it's cooked, of course, those bacteria are destroyed. And the processed type that you are probably referring to is also not nearly as beneficial.
But yes, the raw type can be used on hot dogs and bratwurst too. It will just be healthier AND more flavorful.
@@cherylh4688 Where would you find this for sale?Thanks for your reply, Do you have constipation on keto?
@moviegoer9021. You are very welcome, MovieGoer! And no, I do not have constipation on keto and also did not have it on my carnivore diet for the last 9 months either, except in the very beginning. But that was remedied simply by adding more fat.
So if you mean infrequent stools, that could just be normal, depending on how much fiber you are eating: the more fiber, esp from fruits and veggies, the more frequent and bulkier the stools, in my experience.
If you mean very hard stools, however, that most usually means you aren't eating enough fat, which is an essential part of both a keto and carnivore diet. But if you are eating mostly very fatty meats, you should not have that problem.
Personally, on both diets I eat/ate a lot of less fatty meats too, tho', like poultry, seafood, bison and elk. (Beef and lamb are usually fattier, even in their ground form. For ground beef, go for the 80-20 version and you should be fine.) And so, for less fatty meats, I usually add approx 1/2 to 1 Tbsp of butter to each 1/4 lb. And now that I can have.some plant foods again, I also add 2 Tbsp of olive oil to each of my 2 meals per day.
Yet that doesn't mean you can't benefit from healthy raw sauerkraut too, AND raw kimchi, which is similar but very spicy. And on the east coast of the USA, where I am, there are many brands now, found in most good supermarkets, "health" and natural food stores, and Trader Joes. Even Costco sells a large container of it and Whole Foods once had their own brand, altho' they seem to have discontinued it recently.
My favorite is the Bubbies brand, however, which is also the original; comes in a tall glass jar, which I prefer; and also has delicious naturally fermented raw pickles, as well. And I used to find it at Whole Foods, but I recently noticed it's also sold now at Publix and Harris Teeter.
But you can also easily make your own. There are lots of recipes on CZcams. What they all have in common, however, is that they will always be located in a chilled or refrigerated section (but not frozen); will contain varying amounts of salt; and the ingredients will NOT contain any vinegar.
I hope you find a brand you enjoy. I can't eat the cabbage yet because of remaining food sensitivities, but I drink some of the juice daily. (Amazon even carries a brand that is only the juice!) And it's not just good on hot dogs and sausage but in salads as well!
Bon appetite!
It’s so convenient to purchase pork rind crumbs. I use them to make meatballs, air fried chicken legs, crumb topping on fish, etc.,
Eggs are my # go to, especially when Im short on time.
I think eggs are really the perfect food, beef, chicken, roasted turkey, salmon, shrimp, butter, heavy whipping cream, avocado
Indeed I think eggs are perfect but I haven't been able to eat them I over 4 years after developing an intolerance to them particularly the whites. I tried to eat just the yolks a couple of months back - I thought I might have to call for an ambulance I felt so unwell😮😢
I'm happy and still thriving on the Keto Diet, and if you are not hungry, it's fine as long as you are hydrated 😊
Thank you, Dr. Westman, for your continued support😊
Thank you Doc. I will try to keep my keto diet as your suggestions 🙏🏽❤️😍
It was finally about two weeks ago that I realized I have to avoid dairy products. I actually began ketogenic eating two years ago to help rid myself of eczema. Along the way I learned I also had to stop using all cortisone creams. Ultimately stopping dairy is what finally has helped me to really begin to heal my eczema, or rather by this point "topical steroid withdrawal" eczema. Other than that, keto has been the way for me and my weight and health are unparalleled by comparison to past years. Metabolically, my lab and blood work might compare me to my twenties said my doctor (at my current age, 54)
I began culturing my dairy into kefir and the 3 bacterial strains from the Super Gut book into yogurts. All the lactose is eaten by the culturing/ fermentation . Also, it healed a long list of debilitating issues,like SIBO, endocrine issues, arthritic inflamation that have kept me unable to participate in life. (Always in too much pain to even stand up, and afraid to eat) Thought I was slowly dying at 55. Wish you the best!
Yes, dairy products are delicious but terrible for my skin- get dry painful itchy skin and itchy scalp. Didn’t know about steroid cream withdrawal. Thanks for the information! Yikes!!
You go Dr. Westman….Draw that algorithm fire 🔥! We stand with you!
Great list! This should help a lot of people. Everyone needs specific examples of what to eat.
Ok here’s my top ten 😊 ground beef, eggs, butter, sardines, ribeyes, chicken, cod liver, bbq ribs , brisket, and coffee
Thanks Dr Westman. It’s always nice to hear from you and be reminded of what we are eating this way. Janice Vancouver BC
I love the freedom of Keto!
Thanks Doc!
Thank you, Dr Westman. Love eggs, glad the prices have come down a bit. They are a great source of protein, vitamins and other nutrients.
Best if can get from a local or hobby farm or if labeled certified humane...healthier for us and the birds do not suffer terribly, like those that produce cheap grocery eggs. If you can afford them
Cheaper with backyard hobbyists
My top 10 are ribeye, eggs, sardines, salmon, pickles, chicken wings, chicken drumsticks, ❤️duck (too expensive for me) shrimp and cod liver, butter. I eat all these things except duck every week. Pretty much all I eat. And I’m happy and satisfied.
That sounds so good.. I would love to eat shell fish but doesnt it have a lot of mercury?
@@mariejones7136 - I’m not sure, but I don’t get to eat it often because I live in the high desert of Texas 🤗🤗
@@mariejones7136 - we should try to check it out.
@@mariejones7136something to Google! From what I know is fish that have a long lifespan (and eat other fish) have a lot of mercury like thuna fish, sardines who have a short lifespan and eat algae etcetera have not much mercury. I think shellfish also have a short lifespan and eat algae etcetera small stuff...😮 The mercury adds from one fish to another. The fish on the top of the foodchain have the most mercury. Antropologists have been able to determine that prehistoric humans were hypercarnivores due to the amount of different animal matter in their bones and teeth!
6:42
*Thanks for these recommendations!*
A yummy side dish to add is Kimchi. It's great for adding to many savoury meals as they do in South Korea. I find it also goes well with scrambled eggs and with chicken & coleslaw.
Thank you! Good input!
Thank you Dr. Westman for always "Keeping it Simple"
Hi, I like all those 10 top foods. Once I ate the whole top of crunchy rind on a piece of pork, it was delicious! and so satiating. I’m from Queensland Australia and really enjoy listening to your talks and love this new way of eating, so easy to shop for as well. Best Regards Kay
Can’t go wrong with eggs, but also loving boneless, skinless chicken thighs with a pork rind panko air fried until crispy 😊
Sounds very good!
Skinless chicken is not necessary. There's a lot of flavor and beneficial fat in the skin.
Where do you get pork rind panko please? I'm in Australia. 🇦🇺
Thank you for this great video.
I want to thank you for your videos. I was pre diabetic, high iron and high ldl cholesterol 4 months on keto I was hoping it has started making changes. Just got blood back today and bloods were all normal range. Happy I be sticking to keto or low carb
Thanks doctor great lecture.
I follow your list. The only thing I omit are greens. They seem to disrupt my stomach. I avoid eating out because of the hidden sugars and seed oils. Been doing this for 4 years.
You might want to look into that. I've heard that if you don't feel well after consuming greens, that your gut microbes might be out of balance. I also knew someone who had tummy problems after eating greens (which I thought was odd when I heard that and I commented that that doesn't seem normal to eat lettuce and get an upset stomach) and ended up with stomach cancer.
I had the same problem until I had been keto for a few months. I’m guessing keto reset my gut biome and made it easier to eat salads a few times a week without tummy troubles. 😊
@@Piper7cubPeople can also have this issue with Ehlers-Danlos Syndrome or Postural Orthostatic Tachycardia Syndrome.
Thank you Doc!!
Those are my favorites too. It's amazing to think we can eat them since traditional diets limit them.
I would add cabbage. I've grown to love cabbage pie. Thanks for another fine video.
Great video x
My favourite Eggs , Fish, poultry , ( ABC);Asparagus , Broccoli , Cauliflower , celary cucumbers collard greens ,some greens , Avacadoe and some cheese .
Thanks Dr for clear explanation .
Nice video thank you😊👍
Educational!
Thank you for sharing your knowledge!
Greetings from Edith , Singapore
A appreciative Subcriber
Great 😊 thank you 😊
TY so much this is what I eat alot of, like sardines, eggs are my favorite
Eggs are a huge part of my diet also. Dr. Westman sort of says in the video to cook them any way, but I have heard that runny yolks will have more nutrients as some of the heat-sensitive nutrients in the yolk are destroyed by hard-boiling, scrambled, etc... Love me some sunny side up eggs on top of a steak! 🙂
Especially healthy if can get from a local or hobby farm or if labeled certified humane...better for us and birds don't suffer like those we get yucky, cheap grocery eggs
Love your choices, esp the cheese. Following dr Atkins and wow. My fave food is boiled eggs, grated cheese, and a bit of Romaine lettuce.
Review the transcription here: adaptyourlifeacademy.com/what-to-eat-on-keto/top-10-keto-foods/
🙏🏼💖🙏🏼 would you please consider a look at RX 's that interfere with insulin, ie keep it high, mess with metabolism? I'm particularly interested in pain RX, such as tramadol. Keep up the good work 💃🥰
Love it! We are on the same page :) I also eat nuts and have zero carb whey protein on coccasion. My lifestyle since 2020...lost about 40 lbs in total.
Merci beaucoup , je vous écoute du sud de la France … thank you very much 😊😊😊
This is the most honest take on the top 10 keto foods. Eat what you like (within the rules of the ketogenic lifestyle); this advice isn't recommended enough in the keto community. I often fell off the wagon because I forced myself to eat what I don't like, just because some of the keto doctors seem to impose it.
1. Eggs
2. Ribeye
3. Cheese
4. Ground beef
5. Olives
6. Cucumbers
7. Avocados
8. Salmon
9. Shrimp
10. Baby back pork ribs
Not necessarily in that order, and not limited to those 10.
Thank you 😊
God bless you & Dr berry
We needed the truth
Great Video! Thanks, I agree with your top 10 foods. I discovered eggs cooked in muffin pan this morning topped with mushrooms, sporing onion , capers and feta cheese. Delicious❤
Don't forget the chopped, cooked bacon in your egg muffin 😊
My favorite keto foods are eggs, beef, chicken, pork, cabbage, yogurt and brussel sprouts. I miss crunchy food so tend to overdo pork rinds, but I went off keto for a few months and now am trying to get back into ketosis. Sticking to 20 grams of carbs per day, and today's indulgence will be plain yogurt with some vanilla extract, blueberries and a bit of ground cardamom. Thanks for all the great advice and tips and information Dr. Westman!
Thank you
What is your solution for people who have the ApoE4 allele and sterol hyperabsorption who cannot eat saturated fat and cholesterol even on a low carbohydrate diet?
Looks like my list.
DR Westman, do you check your blood with CGM or some kind of ketone meter to see the level of ketosis you are in from time to time?
What about Nuts? no one talks about ,.,walnuts,.,macadamia ,.,pecan almonds ect? THANK YOU for ALL YOu DO I love your food list !
Makes it very simple!
One of the things that are import about eggs.. is that eggs over easy are so important as it keeps the vitamins intact. Keeping that in mind is so important.. Dr. Berg has a great video that.
Especially, if you get certified humane or from local farm or hobby backyard flock where they live well instead of a very awful two years for those that provide cheap grocery eggs. If you can afford, but totally worth it. Backyard breeders may only be $4/dz
Hi Doc great video! I was wondering… within your approach to good health is it ever considered ok to eat potatoes? Thanks
Love them all ❤
My favorites are eggs, bacon, fish, some read meats. After 145 days on Keto I have plenty of energy to go hiking which is what I like to do as much as possible. Thanks Dr. Eric for your infos.
One of my favorite ways is make a salad and add meat. Cheeseburger salad, brisket, pork , chicken it’s great especially when it’s really hot.
Love that too. Have been doing it on and off for years. Just had to clean up the dressings part of nasty seed oils!
@@ianstuart5660 Please share the dressings you use with your salads .
@gigics6695 I don't use a wide variety of dressings. I've found a good all purpose dressing for most salads and even Cole slaw. A clean mayo, like pure olive or avocado oil. Extra virgin olive oil. Apple cider vinegar or lemon juice. All mixed together. Season to liking with fresh garlic and spices, herbs to your liking!
@@ianstuart5660 Fabulous! Thanks!
Me too. Salad w hard boiled eggs. Makes oil & vinegar dressing creamier 2.
The negative side of having Spam is some of the stuff in it:
Ingredients: Pork with Ham, Salt, Water, Modified Potato Starch, Sugar, Sodium Nitrite.
Agree. It is manufactured meat which I don't touch because of the additives.
It’s still better than a sugar snack! Go for the lessor damage to your system! I cheat a little, but now i know what to look out for. No gout is my mission, weight loss is an added bonus! Educating my children is my goal! Don’t get sick in the first place, beats healing!
It’s “processed” it breaks a lot of the “rules” as far as leaving the processed “food” behind.
Good for a treat now and again.
Those are my top 10 too❤
Question: why total carbs vs net carbs? Thanks for sane advice & mentioning that Spam is fine. Also, you have a very pleasant voice.
I can't digest the non-starchy veggies you mentioned. I do better with asparagus and celery, but broccoli, cauliflower, and brussels sprouts all cause horrible gas and indigestion. Taking Beano before or after eating helps, but I usually have to have a Gas-X in addition.
diet tonic water ok?
tend to go overboard on cheese unless it is strong like blue or parmesan, any other?
Watch those oxalates! I finally learned why I couldn’t get rid of my joint pain! Ref: Toxic Supperfoods, by Sally Norton
We coat the chicken using crushed pork rinds. It's actually tastier than bread, and of course healthier.
Where do you buy and what is crushed pork rinds please? 🇦🇺
@@bronnygray9890 any major super market would sell them. Also Walmart. Read label before buying. Make sure they didn't add extra things in the ingredients.
Mine are the Same! Been doing keto 4 years . Love it! I'm 77. 😂
Aldi has amazing leg of lamb on sale often. Canned mackerel is also delicious.
Yes in San Diego ground lamb at good price in Aldi's this week. Usually buy 10😊
However, I believe Mackerel is high in mercury?
@@gigics6695 I get mackerel with EU origin.. I don't eat mackerel from China or other countries with heavy industry.. Also mackerel is not a large fish.. Heavy metals are a problem with larger fish..
@@gigics6695 Perhaps you're referring to King Mackerel or Spanish Mackerel from the Gulf of Mexico. Anyone can search "Mercury Levels in Commercial Fish and Shellfish", to check on expected levels of mercury.
Luckily some of the tastiest fish (salmon, trout, sardines, anchovies, herring, and certain mackerel...) have much less mercury than most large fish. Tuna is an interesting one, since the mercury level of various types varies very much.
Snack...Salami, cheese and olives with low carb beer.. Reg. Food...full cream, bacon, steak, hamburger, chicken, eggs, ham, breakfast sausage, cheese, sardines, tuna, Italian sausage, zero carb chocolate protein powder, frozen berries and ready whip.
Eggs are at the top of my protein list and I like most of your veg choices. I'm a huge fan of squash and really enjoy pickled asparagus. I recently discovered pig belly..It's like bacon on steroids.
😂
I recently discovered pig belly also - yum on steroids. Found a Filipino restaurant that serves it.. Along with a sour chunky vegitable/meat soup (3 days a week, menu varies daily), does have a bit of potatoe, but big enough chunks to scoop out. I think I'll go there today!!!
@@roxannehale1386Gee, I might join you if I knew the name and where it is, lol. That sounds delicious!! I'm in North Carolina . Is it within driving distance?😂
@@cherylh4688 sorry, you are 2000 miles away.
Eggs are even better if certified humane or from backyard breeders or local farms...better for us and the birds are not suffering for their two years of life.
Not necessarily in the same order, but I replace the green leafy with raw slauchi, grated like slaw, fermented like kraut, mixed low carb mixed veggies like kimchi. 6 eggs EVERY DAY, Spiced.
I been on a a keto diet for 9 weeks and lost 2.5 stone.
For breskfast i have fresh raspberries blackberries with mixed nuts that consist of coconut and peanut and pecan
And for my tea
I have pork asparagus Broccoli cauliflower kale.
With plenty of fresh filtered water.
I love the diet. My thoughts were i am not going to Accommodate my Waldrobe for my weight. Lose the weight to Accommodate my waldrobe for the weight i lost.
Watch out for peanuts...a bean, not a nut and very high in lectins. Blanched almonds, macadamia or other nuts may be a better option
Thank you doctor for this great channel. Just no need for background music at all. It’s usually annoying and distracting for most people ❤❤❤
I likevyour choices
What carb limit do you recommend per day?
Yelp, very similar.
I wish I liked eggs more - really struggle with them 😐.
Atm I love ribeye and red salmon.😅
I Love Pure Cream in my cup of Tea !
Is dark chocolate keto friendly ? Can’t help but have one square after a meal 😩
My favorite keto food is steak and hamburger topped with hard cheese and salted. Hard cheese melted over the meat.
1. Meat (80% beef 20% chicken/fish)
2. Eggs
3. Cream, half n half
4. Butter
5. Plain yogurt mixed with 2good vanilla yogurt for yummy 4 carb probiotics😻
6. Cheese
7. Cucumbers
8. Olives
9. Onions
10. Pine nuts
Add non starchy veges - drop pine nuts and you’ve got my diet
My favorite foods are bacon, eggs, butter, ribeye, NY Strip, beef patties, shrimp, canned chicken, pork rinds, and mozzarella cheese sticks.
I grew up in NC and WI too!!! Still love cheese but tend to eat too much of it!
If I have a lot of weight to lose how many grams or ounces of protein should I eat in a day?
Your favorites are also mine!!!
Thanks! I think you mean wild salmon? because the cultured salmon eat corn and some kind of "processed dogfood"!
Question I understand keeping carbs low what about the fat when trying to lose weight??
Would be interested in knowing if resistant starch changes your thoughts on potatoes. Cooked potato put in the refrigerator to cool converts the starch into a healthy substance. Of course not 100% and still has carbs.
Also still has lectins, for those of us sensitive to them.😢
You'd have to research to see how much becomes resistant. I briefly looked into it and thought the nets carbs would still be too high. Use on a cheat day!
Doctor, I can't seem to tolerate eggs if they are in their own. I used to love them! But if they are mixed in well and dispersed I can take eggs.
Now after a couple hours it is very painful. Do people change their tolerances after they've been on this for awhile?
Is there a list of non starchy vegetables? The ones in the internet vary. Can you eat onions, garlic, mushrooms? How about fermented foods (Sauerkraut, Temphe, Tofu) or Soysauce? Can you eat any fruit at all?