The question is what diet to assume once one has 'reached' their optimum body weight. Clearly while losing, you want to be in full ketosis eating a very low quantity of carbs (I use 20 grams 'net' carbs for my maximum measure). However it seems to me to be likely that once one has been in ketosis long enough for your body to regain it's natural health and optimum weight, that one could 'probably' get into that 125 range that Becky discussed, and still retain good health and weight. This is what I am intending on experimenting with once I reach my target. I had several chronic health issues which going keto completely cleared up for me. My measure of success is whether or not I can go 'low' carb, without necessarily being in ketosis, without the return of symptoms. I am most certainly at the very least, low carb for life.
Yes, that is the question most people ask, and was in effect the basis of the Atkins diet. Dr. Volek recently confirmed Dr. Atkins' findings that long term obese patients with a history or Insulin resistance seem to still be able to only tolerate 35g total carbs in order to remain in nutritional ketosis, even after achieving a normal body weight. If you move to that 125g total carb level and out of ketosis, you will regain your 3-5-7 pounds of glycogen/water weight. I've seen reports from lots of people that try to move back into that range with conflicting results. Good luck. It is an interesting task to gauge your response to different foods and macro levels.
The other day I ate 150 grams of carbs as part of my 1 meal for that day. I did ultimate frisbee later that evening for two hours, then next morning ketones .7, then coffee w/heavy cream & played flag football for 2hrs, 23 hrs after last meal & two sports, ketones of 1.3. I prefer to get into ketosis through avoiding ultra-processed food, leveraging protein, and doing exercise and fasting.
Just wonderful, I been tryin to find out about "low carb diet eat" for a while now, and I think this has helped. Ever heard of - Ronaliana Future Falbala - (search on google ) ? Ive heard some interesting things about it and my mate got great results with it.
Thanks for this excellent video....I can’t wait to see how Keith is doing on his 10 day fast...I started mine 3 days ago..... you two are so helpful thanks again
I have a Glycogen Storage Disease Type 5 (McArdle’s Disease), which essentially means I can’t breakdown glycogen efficiently, which causes rapid muscle fatigue and pain. My muscles do so much better with carbs, but my brain gets exhausted. On the contrary, my brain does awesome with keto, but my muscles are terrible. So I’m going to give low carb a shot (125g total carbs daily), and I’ll see where I get to. Thanks for the video :)
Good morning, I love watching you videos, and they have been very helpful, i was wondering if you could do a video on food combining and if you thinks it good to do this along with all your other advice. Thanks and have a great day.
I’m trying to get keto but every weekend there is some drink that remove me to the plan. I’m happy that I’m not gaining but I wish I could loose 7 lbs. I know it’s not much but it is for a 55 old woman.
I have been trying lowcarb and failing somewhat for a month now. I still lost 2,5 inches around my waist the first week and 1,5 inches during the rest of the month. Aiming for 21 carbs a day but usually, since I eat what I please If I get hungry I ended up eating 40-50 carbs a day. Occational cheatdays once a week where I end up eating 80-100 carbs, usually from traditional starchy food like a Meal at close family that includes potatoes, bread, rice or wheat because I have not had enough food with me and got hungry. I have exchanged bread, pies, cakes, Cereal to homemade lowcarbalternatives that quite does not taste the same. Milk to almondmilk, juice and soda into lemon, vinegar, water. My latest meatstew has no potatoes and carrots but instead it has green beans, cabbage zucchini and cauliflower and meatbased broth from deer or moosebones. I have cheated by eating lean meats too, moose, beef, chicken etc. I consume much more eggs and less fruit and rootvegetables but usually stay under 1200 calories/day. I never seem to be able to stuff myself with more than that. Before I ate around 800 calories a day but only gained more weight due to higher carbintake and lower fatintake. The best thing is that I sleep a bit better and unnecessary irritation and worries has turned into more problemsolving hands on tasks. I would say that the worst thing with starting this is discipline, headache, some fatigue and being tempted to eat like the rest of the family. The best are that Most of the day energylevels is not going up and down due to bloodsugarspikes. I am still struggling with trying to eat more meat, I love fruit unfortunatedly. I Will Try to adjust some more because I notice progress.
You r so pleasant to listen and watch, what ever u say I would believe you😁 1 cup 240gr?? Isn't 1 cup 64gr?? 🤔240gr of oats is to.much, I use to have 30gr (1/2 cup) of oats...
Hi Nicole, If you go to the link for the 21-Day Challenge: www.drbeckyfitness.com/course/21-day-challenge/ You'll see the names of the recipes, which are very descriptive and will give you an idea of the menu.
Very good information. Thank you! I would love to ask you a question. Does hormone replacement therapy cause weight gain? I’ve been eating Keto for 2 years. Lost 60 pounds (from 201 to 141). MD put me on HRT last November due to health issues. I am 64. Never took HRT even after a hysterectomy 10 years ago. Today I weighed 149! At first, I blamed the weight gain on the holidays, but I did a ten-day fast in January and have been very strict on carbs ever since. So disappointed! Thank you for listening!
Nice video but I'm Consistently confused. Dr. Berg is pretty knowledgeable too. He totally displays the Subtraction of net carbs. I eat a tortilla called extreme wellness. 15 Carbs minus the fiber of 10. 5 net carbs . So basically are you referring to just sugar alcohols?
Kind of off subject but still about keto I'm wondering if there is a Exogenous Ketone powder that also has collagen in it or is it better to take those two separately?
Yes, and don’t reduce them too much. If you get them too low your body adjusts and will learn it isn’t allowed many proper calories to use. Once you reach your target weight and plan a permanent diet, it takes the body a long time to adjust and get rid of the excess calories. In other words, it affects digestion after you’ve chosen your permanent sustainable diet.
I've been easing out of keto, my net carbs were always under 20 and now they are often about 25 (with total carbs being 40 even). If you do go up to about 60-70 grams of net carbs (which I think will be enough for me to incorporate just a little bit more fruit, a few root vegetables and a few lima beans, how would I adjust the macros?. What would the percentage of protein /fat be if you stayed under 70 grams of net carbs? I didn't think I'd be more confused by a standard low carb diet than I am by a keto diet! Should my fat intake go down to about 55% and split protein and carbs 50:50?
Who did u choose to stay at 20g net carb, but not something higher like 45g total carb? Since basically staying under 50g still makes you remain in ketosis. I'm new to keto so asking all the questions. Thanks
Question. If I go low carb instead of keto will eating Chaffles, whole cream, avocados, and other high fat foods make me gain? I'm having a hard time staying under 20 g and thinking of going to 30 or 40. Should I change the fat intake?
Hi Becky, I have recently lowered my carb intake and it has been going well. I feel full because of a high fat and protein intake and I don't have cravings. My only concern is overdoing protein. So far I have been tracking my macro levels and my healthy fats and protein are now equal with carbs being very low. I was very happy with this outcome but then I learned if your protein is too high it can be stored as fat just like too much glucose. Do you know what percentage of protein may be too high and is it ok if your level of fat and protein intake is relatively equal?
Why does blood sugar determine your insulin level? I have been in constant Ketosis for the past two months and my insulin has stayed between 74 and 95. Even though my ketones, tested by blood, have averaged 2.3 a day?
Please do a video on How to gain muscle on I.F. keto. If I increase some carbs would you suggest this comes from food vegetables, nuts/seeds and beans?
I gained alot of muscle on keto without any excersie, probably because My digestion improved 3x and boosted My testosterone because of all the fats and its anti inflammatory properties, My morning booners became ultra Hard and even painfull sometimes and i couldnt do anything about it because i was on nofap, do keto and nofap and you Will feel like a king
Thanks Dr Becky! I thoroughly enjoy your videos. I’ve been doing KETO about 3 wks now and have a question. I’ve been seeing a lot lately about cacao bliss. Do you recommend it?
Hi Susan, it is not something that I have investigated. But, my advice with any supplemental food item is this: supplements are called supplements for a reason, they supplement a healthy diet. So, a healthy diet is the first priority.
I had most of my thyroid gland removed due to severe Graves' disease so now I have hypothyroidism, can I do keto ? I'm thinking that it's a no unless I'm going to 100% be on point with a perfectly clean keto diet which it feels very difficult to do. Can you give some general guidance please, thank you.
Weird No One responded to you but yeah you should definetly do keto is an anti inflammatory diet, i have hypothyroid and have done keto without an issue, infact i feelt amazing and im jumping on it after Christmas or 31 december
I am afraid I am not eating enough on my keto diet,,I fast 18 hours every day,,I eat twice a day,,but I dont know how many calories I should eat on keto.what do you think,,and thank you
Hi Ron, caloric needs are different for everyone. In my coaching course, we use a simple formula to estimate caloric needs based on lean mass (not total body weight).
Hi Dr.Becky~ First of all, thank you so much for all you do! Secondly, I have a question for you that is unrelated to this video...I was wondering if there have been any studies on eating eggs every day, and whether or not it is harmful to your health (cholesterol, etc). My husband and I eat a very strict keto diet, staying under 25 g carbs daily. And because our food choices are limited, we tend to rely on eggs for breakfast quite often. Thank you so much for any help you might be able to offer. Blessings to you!
So for clarity. It’s okay to add low carb breads when increasing your carbs as long as you stay within macros and still have room for vegetables carbs?
Can you do an episode on Sucralose? I keep seeing it in all the energy and preworkout supplements and I am under the impression that it destroys gut health and raises insulin levels. What should we use instead?
Hi Fergyshow, sucralose is the sweetener found in Splenda. I have a video, "Artificial Sweeteners & Insulin Resistance - How Non-Caloric Sweeteners Slow Weight Loss" that you might find interesting: czcams.com/video/PBTeqz0F1hQ/video.html
Dr. Becky's 21-Day Low Carb and Keto Challenges: drbeckyfitness.com/get-started-2/
The question is what diet to assume once one has 'reached' their optimum body weight. Clearly while losing, you want to be in full ketosis eating a very low quantity of carbs (I use 20 grams 'net' carbs for my maximum measure). However it seems to me to be likely that once one has been in ketosis long enough for your body to regain it's natural health and optimum weight, that one could 'probably' get into that 125 range that Becky discussed, and still retain good health and weight. This is what I am intending on experimenting with once I reach my target. I had several chronic health issues which going keto completely cleared up for me. My measure of success is whether or not I can go 'low' carb, without necessarily being in ketosis, without the return of symptoms. I am most certainly at the very least, low carb for life.
Yes, that is the question most people ask, and was in effect the basis of the Atkins diet. Dr. Volek recently confirmed Dr. Atkins' findings that long term obese patients with a history or Insulin resistance seem to still be able to only tolerate 35g total carbs in order to remain in nutritional ketosis, even after achieving a normal body weight. If you move to that 125g total carb level and out of ketosis, you will regain your 3-5-7 pounds of glycogen/water weight.
I've seen reports from lots of people that try to move back into that range with conflicting results. Good luck. It is an interesting task to gauge your response to different foods and macro levels.
I was 415 pounds now I'm 165 and I didn't cut my carbs at all went from 42percent body fat to 9percent
@@marskeelove4166 what did you do then
@@TayeAkindedynamo made sure I was in a calorie deficit and exercise
Great presentation. I really love the wood burning stove in the corner.
Thank you for keeping it short, sweet, and to the point....with numbers!
The other day I ate 150 grams of carbs as part of my 1 meal for that day. I did ultimate frisbee later that evening for two hours, then next morning ketones .7, then coffee w/heavy cream & played flag football for 2hrs, 23 hrs after last meal & two sports, ketones of 1.3. I prefer to get into ketosis through avoiding ultra-processed food, leveraging protein, and doing exercise and fasting.
I would definitely ask her out for a coffee, and then fall asleep because her voice is so soothing
Thank you for another great video. I always look forward to seeing you or 2Fit Docs in my viewing list. Excellent content!!
50 carbs is KETO! Hell yeah, I thought it was 20.
Yeah
50 total and 20 net. You need to understand the difference
lol me to
me too!
Just wonderful, I been tryin to find out about "low carb diet eat" for a while now, and I think this has helped. Ever heard of - Ronaliana Future Falbala - (search on google ) ? Ive heard some interesting things about it and my mate got great results with it.
It's as if you know JUST what I need to know and learn and then you make a video on it! Thank you :) Love your content.
This video is so very helpful Dr Becky, thank you very much! 🤗❤️
Thanks! This video quickly and thoroughly explains what I needed to know!!!
Great information, you are truly pleasant and genuine, keep up delivering awesome videos Dr. Becky 🌹
Thanks for this excellent video....I can’t wait to see how Keith is doing on his 10 day fast...I started mine 3 days ago..... you two are so helpful thanks again
Thanks for a calm presentation.
Thanks doctor, you are so lovely
👍🌹😊❤️
I have a Glycogen Storage Disease Type 5 (McArdle’s Disease), which essentially means I can’t breakdown glycogen efficiently, which causes rapid muscle fatigue and pain. My muscles do so much better with carbs, but my brain gets exhausted. On the contrary, my brain does awesome with keto, but my muscles are terrible. So I’m going to give low carb a shot (125g total carbs daily), and I’ll see where I get to.
Thanks for the video :)
Good morning, I love watching you videos, and they have been very helpful, i was wondering if you could do a video on food combining and if you thinks it good to do this along with all your other advice. Thanks and have a great day.
At 2.5 carbs per beer, sounds like I can drink about 20 Michelob Ultras a day and stay in Keto. Cool. 🍺👍🏻
🤣🤣🤣🤣
Unfortunately, it is 2,5 carbs per 100 ml of beer. I’m truly sorry, Terry.
@@artyommetelitsa7900 Rats !
The best I’ve got is 1,5 carb per 100 ml and it’s brut ipa
Artyom Metelitsa Um, It says 2.6 carbs per 12 fluid ounces, dude. 12ounces = 354.88 ml doesn’t it? I’m in the US
I’m trying to get keto but every weekend there is some drink that remove me to the plan. I’m happy that I’m not gaining but I wish I could loose 7 lbs.
I know it’s not much but it is for a 55 old woman.
Thank you
I have been trying lowcarb and failing somewhat for a month now. I still lost 2,5 inches around my waist the first week and 1,5 inches during the rest of the month. Aiming for 21 carbs a day but usually, since I eat what I please If I get hungry I ended up eating 40-50 carbs a day. Occational cheatdays once a week where I end up eating 80-100 carbs, usually from traditional starchy food like a Meal at close family that includes potatoes, bread, rice or wheat because I have not had enough food with me and got hungry. I have exchanged bread, pies, cakes, Cereal to homemade lowcarbalternatives that quite does not taste the same. Milk to almondmilk, juice and soda into lemon, vinegar, water. My latest meatstew has no potatoes and carrots but instead it has green beans, cabbage zucchini and cauliflower and meatbased broth from deer or moosebones. I have cheated by eating lean meats too, moose, beef, chicken etc. I consume much more eggs and less fruit and rootvegetables but usually stay under 1200 calories/day. I never seem to be able to stuff myself with more than that. Before I ate around 800 calories a day but only gained more weight due to higher carbintake and lower fatintake. The best thing is that I sleep a bit better and unnecessary irritation and worries has turned into more problemsolving hands on tasks. I would say that the worst thing with starting this is discipline, headache, some fatigue and being tempted to eat like the rest of the family. The best are that Most of the day energylevels is not going up and down due to bloodsugarspikes. I am still struggling with trying to eat more meat, I love fruit unfortunatedly. I Will Try to adjust some more because I notice progress.
Did you make the changes you were determined to make?
You r so pleasant to listen and watch, what ever u say I would believe you😁
1 cup 240gr?? Isn't 1 cup 64gr?? 🤔240gr of oats is to.much, I use to have 30gr (1/2 cup) of oats...
Thanks a lot. It was really helpful...
Yes yes yes!!! Finally an educated video on this wonder.
Hmm.. you should definitely subscribe to Thomas Delauer’s CZcams channel.
Is there any way I can see a sample menu? I am picky but also have to make sure its things I can eat. Thanks so much!
Hi Nicole, If you go to the link for the 21-Day Challenge: www.drbeckyfitness.com/course/21-day-challenge/
You'll see the names of the recipes, which are very descriptive and will give you an idea of the menu.
Very good information. Thank you! I would love to ask you a question. Does hormone replacement therapy cause weight gain? I’ve been eating Keto for 2 years. Lost 60 pounds (from 201 to 141). MD put me on HRT last November due to health issues. I am 64. Never took HRT even after a hysterectomy 10 years ago. Today I weighed 149! At first, I blamed the weight gain on the holidays, but I did a ten-day fast in January and have been very strict on carbs ever since. So disappointed! Thank you for listening!
I’m new to this....so, if you choose to do the low carb plan, what should the protein and fat percentages be? Thanks for your help!
loved the worked out example. really really helps the concepts to sink in.
I’m looking for a coach to help me with a low carb 10 mg or less 4:1 ratio to treat depression. Do these goals fit in your program?
Nice video but I'm Consistently confused.
Dr. Berg is pretty knowledgeable too.
He totally displays the Subtraction of net carbs. I eat a tortilla called extreme
wellness. 15 Carbs minus the fiber of 10.
5 net carbs . So basically are you referring to just sugar alcohols?
awesome! thank you.
I just had my gallbladder removed so I need advice as to what I can eat
Kind of off subject but still about keto I'm wondering if there is a Exogenous Ketone powder that also has collagen in it or is it better to take those two separately?
Should one count calories on keto diet??
Yes, and don’t reduce them too much. If you get them too low your body adjusts and will learn it isn’t allowed many proper calories to use. Once you reach your target weight and plan a permanent diet, it takes the body a long time to adjust and get rid of the excess calories. In other words, it affects digestion after you’ve chosen your permanent sustainable diet.
This is very helpful. Thank you doctor
Great video
I've been easing out of keto, my net carbs were always under 20 and now they are often about 25 (with total carbs being 40 even). If you do go up to about 60-70 grams of net carbs (which I think will be enough for me to incorporate just a little bit more fruit, a few root vegetables and a few lima beans, how would I adjust the macros?. What would the percentage of protein /fat be if you stayed under 70 grams of net carbs? I didn't think I'd be more confused by a standard low carb diet than I am by a keto diet! Should my fat intake go down to about 55% and split protein and carbs 50:50?
Who did u choose to stay at 20g net carb, but not something higher like 45g total carb? Since basically staying under 50g still makes you remain in ketosis. I'm new to keto so asking all the questions. Thanks
Question. If I go low carb instead of keto will eating Chaffles, whole cream, avocados, and other high fat foods make me gain? I'm having a hard time staying under 20 g and thinking of going to 30 or 40. Should I change the fat intake?
You look amazing!
Hi Becky, I have recently lowered my carb intake and it has been going well. I feel full because of a high fat and protein intake and I don't have cravings. My only concern is overdoing protein. So far I have been tracking my macro levels and my healthy fats and protein are now equal with carbs being very low. I was very happy with this outcome but then I learned if your protein is too high it can be stored as fat just like too much glucose. Do you know what percentage of protein may be too high and is it ok if your level of fat and protein intake is relatively equal?
In everyone's opinion, which is more beneficial (healthwise), more sustainable (easier to manage) and cost effective?
Keto or low carb (to the above question)?
Why does blood sugar determine your insulin level? I have been in constant Ketosis for the past two months and my insulin has stayed between 74 and 95. Even though my ketones, tested by blood, have averaged 2.3 a day?
Raven Brinton How are you measuring your insulin level?
Please do a video on How to gain muscle on I.F. keto. If I increase some carbs would you suggest this comes from food vegetables, nuts/seeds and beans?
Carbs are not needed to build muscle, protein raises insulin sufficiently for that. Just eat more and work out often enough, push yourself slowly.
I gained alot of muscle on keto without any excersie, probably because My digestion improved 3x and boosted My testosterone because of all the fats and its anti inflammatory properties, My morning booners became ultra Hard and even painfull sometimes and i couldnt do anything about it because i was on nofap, do keto and nofap and you Will feel like a king
I’m 20 and like to play basketball and lift everyday so should I not do 50 a day ? Or can I still do keto
Dr can you tell me if is dangerous to drink alot of water
you need to subtract fiber.
How many calories should I be eating a day or limit myself to in a day on a Ketogenic Diet?
Do you take total carb 50 gram or net carb?
And how much prot And fat should we eat : im in low carb diet i eat 55% fat , 25%pro , 20% fat ? What do u think
Thanks Dr Becky! I thoroughly enjoy your videos. I’ve been doing KETO about 3 wks now and have a question. I’ve been seeing a lot lately about cacao bliss. Do you recommend it?
Hi Susan, it is not something that I have investigated. But, my advice with any supplemental food item is this: supplements are called supplements for a reason, they supplement a healthy diet. So, a healthy diet is the first priority.
Thanks!
Hi Dr becky, I was wondering what is good for bloating. Thank you
@@lillyramotar8855 try the low fodmap elimination diet. It's hard but it's a great way to figure out what foods trigger your bloating or GI upset.
3
In grams how much is to much protein?
Soooo helpful!
I had most of my thyroid gland removed due to severe Graves' disease so now I have hypothyroidism, can I do keto ? I'm thinking that it's a no unless I'm going to 100% be on point with a perfectly clean keto diet which it feels very difficult to do. Can you give some general guidance please, thank you.
Weird No One responded to you but yeah you should definetly do keto is an anti inflammatory diet, i have hypothyroid and have done keto without an issue, infact i feelt amazing and im jumping on it after Christmas or 31 december
I eat less then 20
I am afraid I am not eating enough on my keto diet,,I fast 18 hours every day,,I eat twice a day,,but I dont know how many calories I should eat on keto.what do you think,,and thank you
Ron Stanley same here. I eat twice a day I make sure it’s low carbs. But not counting any macros.
Hi Ron, caloric needs are different for everyone. In my coaching course, we use a simple formula to estimate caloric needs based on lean mass (not total body weight).
Eat to satiety, quality animals with a decent fat protein ratio.
Hi Dr.Becky~ First of all, thank you so much for all you do! Secondly, I have a question for you that is unrelated to this video...I was wondering if there have been any studies on eating eggs every day, and whether or not it is harmful to your health (cholesterol, etc). My husband and I eat a very strict keto diet, staying under 25 g carbs daily. And because our food choices are limited, we tend to rely on eggs for breakfast quite often. Thank you so much for any help you might be able to offer. Blessings to you!
Hi Pamela, I discuss the safety of eating eggs in this video "5 Low-Carb, High-Fat Foods to Eat Every Day" czcams.com/video/ntJa3FSzZ08/video.html
You had a video that stated what liquid minerals you used daily. I can't find that video. Can you tell me what you use?
Hi Phillip, we use and recommend Endure Electrolyte Supplement. We have it listed on our Amazon Affiliate Shop: www.amazon.com/shop/beckygillaspy
So for clarity. It’s okay to add low carb breads when increasing your carbs as long as you stay within macros and still have room for vegetables carbs?
Can you do an episode on Sucralose? I keep seeing it in all the energy and preworkout supplements and I am under the impression that it destroys gut health and raises insulin levels. What should we use instead?
Hi Fergyshow, sucralose is the sweetener found in Splenda. I have a video, "Artificial Sweeteners & Insulin Resistance - How Non-Caloric Sweeteners Slow Weight Loss" that you might find interesting: czcams.com/video/PBTeqz0F1hQ/video.html
Apologies, but 230 gram oats contains about 140 grams of Carbs.
Just curious are you talking processed oats or steel cut oats just curious ?
For the example, I'm referring to cooked old-fashion oats
Might as well go full fat energy for a while..being in energy limbo is not fun. And carbs and fiber are not needed for human health
Wow
Throw a steak on that plate.
HEllo