4 Things to AVOID When You Start Low Carb
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- čas přidán 7. 06. 2024
- When you put the effort into a low carb diet the results come. But anytime you change your eating routine, you open the door to mistakes that can knock you off course. In this video, I share four things to avoid when you start a low-carb diet.
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Jak na to + styl
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Love these people who go straightforward to the points , no bla bla bla ...You're amazing in the way to explain it, directly, no wasting time.....thank you
Indeed
Exactly that’s why I appreciate her videos. Real advice. Nothing else.
And I love her even keel voice.
I agree 👍
Also I love that she does not ruin her videos with annoying background music like so many do .
For 9 years I have been doing this. No longer diabetic. Lost 100 lbs.
I just had a urine test yesterday and Ketones were 80 mg/dl.
@@brianhina is that good? (I'm way new to this)
This is so encouraging... Congratulations 🎉👏
@@brianhina That's fairly deep ketosis for keto alone. Were you fasting?
Fantastic. Well done💪🏾
I just finished my 40th week of Keto/I.F. and I've lost 92lbs!
But I wasn't so successful in the beginning......
It took me 40 days to lose my first 10lbs as I began by cutting my three meals and snacks down to two meals and no snacks. Then I began slowly weeding stuff out. Rice and corn was first because I don't eat much of them, then I started swapping out sugary stuff like Hines ketchup for Hunts 50% less sugar ketchup, and my Hersey bars for Lindt 80% cacao bars. Bread was the last to go and it broke my ❤️ because I use to turn everything into a sandwich - everything!
I didn't start exercising until after I lost about thirty pounds because I just didn't feel confident in my ability yet - I could barely walk thru the Walmart parking lot to get my meds without stopping to rest!
I've had slip ups along the weigh (get it?!) and during the Christmas holidays I took a nine day break to enjoy family and friends - 11lbs found their weigh (lol!) back to me in those 9 days, but once I refocused they left me in four days. Recently I got hit with Omicron varient of CoVid and I lost 5lbs in three days. When my health returned so did my appetite, but I stuck fast to my Keto/I.F. weighs (!). That 5lbs stayed gone and others left soon too.
Don't be a perfectionist when you do this. You'll lose some battles, but if you persevere you'll win the war.
I'm 6', diabetic (formerly?), off all meds, just turned 62 feeling like I'm 42. 92lbs gone, 68lbs to go. I hope this gives someone reading this hope too.
This is all about the journey. You'll get to the destination in time, just enjoy the journey. I wish everyone reading this good health.
Wow! Well done Steve! Perseverance really is key. Unfortunately that’s where I fall down 😂 My weight is affecting my health now though and I know it’s time to get serious ☝🏻 Good luck on your weightloss journey 😊
@@Craftytutu Thanks Sharon. I just completed week 56 and I'm at a 99lb weight loss. Recently hired a personal trainer to get some of my strength back.
Being on Keto/I.F. is a lot like being married - it's blissful in the beginning, but if you Cheat, it's gonna cause you problems!
Best of luck to you.
I really appreciate your comment about the "journey". Thanks
Danke für deinen Bericht. Er hilft mir, daran zu glauben. Ich bin erst seit 2 Wochen dabei und es passiert nichts. Aber ich verliere die Hoffnung nicht.
@@martina7213 give it time, it took me 40 days to lose 10lbs, but after that i started losing 3,4 even 5lbs a week.
"Get healthy first, then lose the weight".
At 61 I almost died with my ADL artery 99% blocked even though my total cholesterol never got above 180. During a heart cath I flatlined twice and ended up on a life support/respirator until a double stent was inserted. Was put on 3 BP, 2 cholesterol/ statin and acid reflux medications which made me feel like I would of been better off dead. All any doctors did was prescribe more medications. At 64, I took matters in my own hands when I accidentally found Keto. I wasn’t looking to loose weight, only to feel better. After 5 months on keto I stopped ALL medications. For the past year my BP average is 110/65 (was 142/80 with meds.) HDL from 25 to 60. Triglycerides +100 to 60’s. Blood glucose 145 to 85. Also, 65 lost and kept off for a year. I am now very active and at 66 actually feel like I did at 40. I will say, Give keto a serious 2 months and your brain will tell you, “I’m never going back to the crazy way of eating (killing myself)”. I would recommend this way of life to anyone. KETO FOR LIFE
Thank you so much! This is very encouraging for me. Same age and multiple medical"issues," including "stiff heart." Idk if there's anything I can do re heart but I can for everything else. Just wasn't sure if, at my age, it's truly doable. So, thank you for sharing and being transparent. (You're the 3rd 60-somethin yr old that's encouraged me this a.m. If it'll work for y'all--with lasting results--there is no reason it won't for me 💕👏👏👏
You were obviously very obese. You would have achieved the same results if you did a water fast for 6 weeks. With autophagy, your body would have actually healed. As it is you are shoving unhealthy fats in your body & saving a heart attack down the line. After 6 weeks of fasting, you should have gone on a high protein/low fat/low carb diet. Keto is a rip off of Atkins Diet & is only meant for the short term for a metabolic reset. Keto dieters always end up in a nursing home because they lose muscle mass.
I would first say thank you for sharing your story. Mine is similar in that I often felt like early death didn't sound so bad, I just felt that awful, every single day.
Second, I would urge anyone reading these comments to not listen to SongsofThe Century. Please do your own research and not the fear mongering of some random person.
@@songsofthecentury3909that's dangerous advice (6 weeks, only h20). A diabetic could die doing such a thing. Furthermore, Keto was around b4 Atkins... it's more like Atkins ripped off Keto...lol. Keto, though, encourages a healthy lifestyle change. One could and, perhaps, should follow (a less stringent version) throughout one's life, depending on his or her individual health situation.
@@evamariesneed-rodriguez7047 Also, I religiously take vitamin K2, D3, turmeric, and Coq10. 😀
I went low carb because of my diabetes. The weight loss ( 40 lbs. ) was an added bonus. My A1C went from a high of 8.2 to 6.3 and 5.7 within 6 months. Any doctor who doesn't advise diabetic patients to go low carb is doing them a disservice. I am still trying and videos like Dr. Gillaspy's are so helpful.
Dr. Becky - YOU ARE A PURE TEACHER! Well organized, professionally delivered with an incredibly confident, calm disposition. Carry on! I'm confident you are helping countless others.
I am seventy years old. So far every word of every video from Dr. Becky I have found to be true. The knowledge of nutrition alone has been a great eye opener. I began my low carb, no sugar, reasonably high fat lifestyle change twelve weeks ago. I have lost 20 lbs with no exercise and I feel better than I have in years. My blood pressure is markedly lower and once over the hump of initial changes to a fat burning body it has been relatively simple and easy. Thank you sooo much Dr. Becky for your concise, “no drama” informative videos!
I am 68 and diabetic. I am eating a balanced diet everyday. However in last year I am gaining weight. I exercise 3 times per week and gaining weight is worrying me. I have started to eat less than 150 grams of carbs per day. Transitioning to 100 soon. Is this enough to lose weight?
They say 20g. a day of net carbs is best. Obviously if you’re 100 lbs 5’ petite female, that will be different than a 220 lb. 6’ big boned person.
I’m a 57 year old 5’8 male, started at 247 lbs with a fattened (obese) muscular build. I’m down 25 lbs in 3 weeks aiming for 20 net grams of carbs/day. But most importantly, my glucose, LDL, triglycerides and blood pressure are the best I’ve seen since I started paying attention.
Ji
2
@@eldapucci3306 Keep at it, it works and don't get frustrated you'll be amazed it isn't a sprint but a marathon.
Update: After about 7 months of keto I still wasn't getting enough results as far as reducing my bloat, liquid stools, and a host of other things so August 2021 I switched to carnivore. It's June 2023 as I write this, so I've been carnivore for about two years. Carnivore was the final step I needed. No more bloat, water retention, liquid stools, pain, anxiety, depression, and the list goes on. Keto is great, but for some of us it's not quite enough. If you're keto and getting all of the improvements you need then carry on, but if you've been keto and still have a lot of issues, improved but not gone, then you might consider carnivore.
I'm watching this on November 9th, but I started keto about a week before you made this video. I was in bad shape before I started. A good 7-8 years ago I started having health problems (severe abdominal bloating, moderate water retention, gallbladder pain, pain when walking, just in general, and also in my heels, weird feelings in my head, daily diarrhea, among other things). I would get up feeling bad and go to bed feeling worse. And no matter how "healthy" I ate, no matter how much I exercised, I never felt better.
Then five years ago I had to have my appendix removed, as well as a fourth of my colon, because the appendix ruptured and caused gangrene. Up until this time I had been a heavy smoker. For over 20 years I had smoked one to two packs a day, and sometimes as much as two and a half or three. I had tried quitting and never could make it past the fourth day. But I was in the hospital for a week, so I figured it was then or never, and when I went home I just didn't smoke anymore. It was still hard, and there were tears, but it was doable. Now I really thought that quitting would make me feel better. Sadly it did not. I stayed smoke free because I probably couldn't manage to quit a second time, but boy was I disappointed when I didn't feel any better, and in fact kept slowing feeling worse.
About a year after that I was diagnosed with hypothyroidism. My TSH (I think it was TSH) was 48 and my triglycerides were over 1000. But hey, I thought I'd found what was causing me to feel so bad. I'm going to feel better now, right? Well, some, but not much. My mental health and moods slowly improved, and I stopped feeling cold all of the time. Perhaps there were other improvements I haven't noticed. But my energy was still low, all of the symptoms I listed above remained and continued to slowly get worse. My triglycerides did come down to a more manageable number, but they never lowered to optimal range.
I didn't have full coverage through any of this, and we were low income, so I didn't push it a whole lot because that meant more visits and tests to pay for. But then in January I was able to get fully covered. I was so happy! Now I could push doctors to find out what was wrong with me. And they did try at first. They did a food allergy test (negative), and then suggested I try a gluten-free/low inflammatory diet, which I gladly did. This did help some with bloating and diarrhea, but everything else stayed the same. And through all of these years my weight had just been going up and up and up, my symptoms got worse and worse, and it got so bad that I would feel like crying at just the thought of living all the way to 60 (I'm 48). What a miserable existence to live for another 12 or more years.
When I went back for my recent labs and that's when two things happened. First, the PA I saw that day refused to discuss my physical symptoms and insisted on referring me to a psychiatrist, which wasn't just extremely frustrating, but let me know that maybe I was on my own. The second was they luckily gave me specific numbers for my A1C. Usually I have to drag specific numbers out of them. I think maybe they were trying to tell me my numbers were a problem, but they didn't do a good job of it.
So anyway (and sorry this has turned into a book), after calming down from what was a horrible visit I got to thinking about my A1C number, which was "normal" at 5.6. I looked up the number and found that I was only 0.1 point from being pre-diabetic. And researching about all of that is how I started learning about insulin resistance ... which accounted for many of my symptoms! And that's how I ended up researching the keto diet. I had heard of it before, but I'm not one for doing fad diets, and plus I was just way too tired, mentally and physically, to try something new unless I thought it would work. So I had ignored it. But then I watched a video by Dr. Sten Ekberg thoroughly explaining insulin resistance and how a LCHF diet could reverse it. Obviously I don't know for sure that I'm insulin resistant since I haven't been tested, but as I've said, I'm basically on my own, and it really seemed to fit.
So I started keto on October 7th. I kind of just jumped right in, but it wasn't so hard because I had already been lowering my carbs some, had been avoiding gluten, had been working on cutting out all sources of vegetable oils, and was rarely eating sweet treats. But along with just jumping in I've also searched out video after video from trusted sources like Dr. Becky Gillaspy, Dr. Eric Berg, and Dr. Ekberg so that I can make sure I'm doing it right and correct what I'm doing wrong. I'm trying my best to do mostly clean keto, which is challenging in my rural Texas town, so sometimes I allow myself things like pepperoni that doesn't have the best ingredients, and I don't always eat free range chicken or eggs that come from free range chickens, or butter that comes from grass fed cows. But I do try to buy as many of the better, cleaner options that I reasonably can.
Anyway, to my results, which is really all that was asked for. I really am sorry for the book, but I just had the strong urge to share. But yeah, my results from going keto have been amazing. I mean I was in such bad shape that obviously I'm not running any marathons, but my energy levels have noticeably increased. My bloating and water retention is almost gone, too. My bloating would be so bad that by the evening it was too miserable to sit up at the computer. I would try sitting on the couch, but that was also miserable, so I would end up going to bed early, where I was also miserable, but could at least sleep through some of it. I'm not miserable anymore! I have a lot of muscle weakness, but I'm able to exercise a little more than before, and so I'm working on that.
I forgot to mention my knee injury from three years ago that has kept me from being able to fully bend or straighten my leg, but now I have hope to lose enough weight to get that fixed, hopefully without surgery. And I really can't wait to have it fixed because I want to be able to exercise harder. I feel good enough now, and have the energy, so now it's mostly my knee holding me back.
But back to results, not only do I feel a lot better, but I've lost 20 lbs this first month. I started at 253 and this morning I weighed in at 233. And never do I feel hungry or deprived, and I still get to eat my favorite vegetables, and butter is no longer a no-no. I really love butter. Bread, not so much. It was just a butter delivery system. LOVE butter. Although I'm trying to incorporate EVOO and EVCO into my diet, because woman cannot live on butter alone.
To anyone who has read all of this, sorry and thank you. lol
Shannon, this is AMAZING news!
Don’t feel sorry for writing so much, as this is probably similar to other people’s lives too!
Everyone needs encouragement and each comment (in your case, story 😂👏🏼) helps so very much.
I feel so happy for you and hope that your weight loss and continuing health benefits roll on into the coming months.
You are your own best advocate and no one knows your body better than you do. Well done ⭐️💪🏼🎉
Shannon Miller, your story is fascinating!! Don't apologize for it being long or too much, it was just right! I want to do keto but just can't seem to get started. Your story is very encouraging.
Great story!
Thank you for sharing your story!!! You have encouraged me to keep moving forward with my weight loss goals. Keep up the great work.
absolutely love your results! I needed to hear your story. Thank you.
I've been on a low carb diet since April. I've lost 45 pounds and feel so much better. I don't have the carb cravings any more. The joint pain is gone and I feel 10 years younger (I'm 63).
I'm 67+ and I started in February cutting sugar and carbs out. I lost 20 lbs and my knee pain is gone along with problems of inflammation in both wrists. Then 2 months ago, I broke out all over with hives so bad I had to immediately take 50 mg of prednisone for 5 days along with antihistamines to stop the cycle. I had to cut nuts along with so many other foods I was eating and enjoying because now I don't know what I'm allergic to. So far, I haven't gained more than 3 lbs but now what do I eat. I'm not going to give this up for anything. There must be lots of other foods I can eat but breakfast, which I love, with the nuts and yogurt, is going to be hard to figure out. Funny thing is, I've never had allergies before this.
@@robertmae3416 Try a supplement called Quercetine. It's known to help folks with histamine allergies. Good luck!
@@robertmae3416
Same here then stopped eating avocado when they got expensive and out of season. Itch was gone completely right away. Not yet figuring it out, later began eating avocados. 2 days my incredible itch was back. Then it hit me, no more for me. Been fine ever since.
@@robertmae3416 I just watched a video on egg pudding--check it out on YT, it might be a good alternative breakfast. I'm going to make this morning myself.
Excellent. Started Stopped Started Stopped 62 now knees hurting. Read this ... today I start again .... thankyou
I hv recently switched from a high carb lifestyle to a low carb. The weight loss was a benefit but ridding my body of the inflammation and the joint pain were the best part. My husband has experienced the same benefits, his back used to lock up and since going low carb 2 months ago no back pain. It’s worth it for anyone on the fence, and most of all... you are worth it!!
Admire your immediately addressing the subject matter. Some speakers drone on for several minutes before introducing the supposed subject matter. Good job.
The biggest difference for me is that I'm less hungry. For most of my adult life I've either been *hungry* or *gaining weight.* There didn't seem to be a contented state where I didn't gain. But now I can actually get up in the morning and go hiking without eating anything and I don't feel hunger pains!
As an Asian, rice is life so it was extremely difficult for me to give up on ir at first but eventually I got used to it and I eat cauliflower rice or brocoli rice as a substitute
What is cauliflower or broccoli rice?... I am starting out on low carb eating and I am sad about giving up rice...
Basically grated cauliflower
thank you!
I have since discovered the 'spiralizer' and can make noodles of cauliflower and brocolli stems and more!
I Think rootpasta is okey
Love reading these success stories, especially from the over 65ers!
I converted to low carb with no difficulty and included intermittent fasting on a daily basis with a 16-8 scheduled by just skipping breakfast, hope this helps others!
Me too, down 50#
This is exactly what I did too. I feel like this has been the easiest weight loss ever for me. Down 40 pounds in 6 months.
I’ve lost 50... saying breakfast is the most important meal of the day is a disservice to many of us.
I do the same, i have 62 kg weight. Can this habit go further loose my weight?
@Elizabeth Lopez hello, hows it going my friend? Hope and wish you success! God bless you!
I really like the idea of 'Low Carb' and not 'No Carb' ... It's just more realistic. Your videos are short and sweet and to the point. Thank you for the info!!
Yep, that's exactly what I did. Low carb and IF. Got my prediabetes under control. Good luck!
Stress eating and boredom are your biggest enemy's ! At least their are mine .
I started a keto diet at the beginning of 2020. I am 63 and had slowly put on weight after menopause. I wasn't really big but felt uncomfortable and could only see myself putting on even more weight as I aged, and I remembered how slim I was in my younger days. I have now lost 40 pounds, am feeling better than I have in many years, am sleeping better and am more active. I find keto easy to stick to as I can eat many things that I love eg cream, cheese, bacon, full fat (unsweetened) yoghurt etc. I don't miss the sugar/carbs and find it easy to say no to them. One thing I would recommend is to do your research and educate yourself on how your body works and what carbs actually do to your system. It's an eye opener!
O
Seems like full fat Greek yogurt may be the easiest (instant) dessert. I add flax and chia seeds sometimes. Do you add anything to it to make it "special?"
Help, cruciferous vegetables cause gas and gut issues when I eat them. Is there a way to avoid this?
@@betk2183 Give up vegetables-you do not need them. Go carnivore-check out Dr. Ken Berry.
@@Catydid54 I watch Dr Berry often but isn’t he more Keto then Carnivore? I’ve not seen a video where he says no veggies! Anyway, my personal experience is that when I juice kale, spinach, a carrot and an apple for breakfast or lunch…I feel better. When I eat meat I feel worse. I guess we all respond different.
I love reading everyone’s stories❤️❤️ love from the uk 🇬🇧
Why? It's all crap, don't believe anyone's comments
Give your body time to get there. Brilliant. I read so many Keto/IF comments that talk about not losing enough weight. For me it’s all about getting healthy and the weight will come off. I gave my body so much time to get unhealthy, I am giving it time to reset itself. I feel great and am looking great during this process.
the wt loss is another bonus, the main thing u gain is you become healthier...
Thanks to you & Dr Berg I really read up on everything before starting. I’m off flour, sugar, and junk in general. I usually eat 2 veggies with my protein and for the first time in my life I’m not raging hungry. I’m really pretty full. I’m down 2 sizes on the bottom and 1 size on top. I’ve lost 33 pounds and feel great. I flipped my blood test! My Dr was so happy! It made me feel proud. I’m pretty strict but did have a carb (fries) on my birthday. It’s all worth it, I feel so good and want to continue my journey to better health! I’m changing up thanksgiving to be a healthy meal not a carb nightmare! Thank you so much for empowering me! 🥳
Also, I am 76 and have been on Kato for three months. I have lost 28 pounds and love this diet.
life style not a diet
Started low carb/ keto/IF about 2 years ago and the results have been incredible. Weight loss has been sustained, tonnes of energy...never felt better! Thoroughly recommend this way of eating/living.
I'm 52 and started my low carb diet the day after Christmas 2020. In 4 weeks I went from 230 lbs to 207 lbs. I was also doing a lot of walking and some time in the gym. I now cook more which has actually become a fun and interesting bonus.
Give us an update...1 year later how are you doing?
@@jc4evur661 Honestly I fell off the wagon about 3 mths ago and my weight shot back up to 219. Also Thanksgiving didn't help. Lol
But I've started back 2 weeks ago with my fasting, gym and monitoring carbs and I'm down to 210 with a goal of 200.
@@airjoelh The holidays can be a bear...it's like everything about them is carbs, carbs, carbs!
I just started last week ..I’m dying
@@carmengarcia3722 hey Carmen. Hang in there. The best advice I got was try not to do too much too soon. Like ease yourself off of certain foods instead of going cold turkey (no pun intended 😄). The less I ate of something the easier it was for me to reach the mindset of not wanting it as badly as I used to.
I'd never struggled with my weight until I went through menopause 6 years ago. No matter how much I exercised or how little I ate my weight slowly crept upwards. A few months ago I was 14kg (38lbs) heavier, and at 5'3", that 14kg made a huge difference to how I looked and felt about myself.
Early October I decided I was going to cut sugar from my diet and drastically reduce my carb intake, along with doing 16:8 intermittent fasting. It wasn't until I started counting carbs that I realized the ridiculous amount I was eating a day! 5 weeks down the track I've gone from 72kg to 67kg. I haven't been doing any strenuous excercise, just walking my dog. I have so much energy and no more brain fog, my joint pain has decreased significantly plus I'm sleeping so much better. What surprised me the most was that I had a real sweet tooth, but now I have no sugar cravings at all, the only 'sweet' thing I might have is 1 square of 85% dark chocolate.
I have to add, I haven't gone strictly keto. My family catch up for dinner once a week and I still indulge in whatever my Mum has prepared, which includes some delicious desserts, I just have a much smaller portion. So I can still enjoy a guilt free cheat day and still lose weight. 😊👍
Great to know... coming up to menopause.
Men have a similar change around that same age. My whole life, I stayed skinny without even having to exercise. I think I've finally figured out what the problem is. As we get older, these metals such as copper and aluminum build up in our body and cause vanadium and chromium to become low, and they are needed for glucose metabolism. I recently started taking vanadium and chromium, and now think I can stay slim without fasting or low carb. Back in the early 1900's before they had insulin, doctors would use vanadium and chromium to keep the diabetics blood sugar under control. Even if a person is not diabetic, keeping their glucose low is gonna mean they aren't spiking their insulin and storing fat or gaining weight. I'm beginning to believe that this is why we have a harder time keeping the weight off as we get older. It's probably a deficiency in these two trace minerals. There are tons of blood sugar supplements on the market that contain vanadium and chromium, so apparently others know about this secret.
Yeah menopause is what wrecked me…I gained like 70 pounds! I did Intermittent Fasting and low carb to do it…and running…which I had done for 40 years and quit but once I started with the IF and low carb I lost it all and feel so much better like my old self
Great to know! Did you suffer any withdrawal symptoms? If so, how did you cope with them?
@@angelicadelgado8891 I missed cake and chocolate the most, but I went searching for sugar free recipes. There's an amazing channel on CZcams called Ketoserts and you'll find some delicious deserts and treats on there ☺️
I lost 42 lbs in 6 months with low carb low sugar diet. The first 3 days were a headache,I think salads are the key. In the past exercise never worked for me alone ,what I eat is what matters,with exercise too.
Started Oct 2019 on keto to get off diabetes medication....Nov 2020 now 50 lbs lighter and off the meds....really feeling great...
Awesome! That's what I need to do
Well done!
I started the keto diet a year ago i have now gotten to my goal weight 138lb and am now maintaining I have increased my carbs to 30,50 grams a day by adding more fruit and vegetables. Still feeling great and have maintained now for 2 months.
40 days cold turkey. No sugar, breads, grains or pasta. Carnivore into keto ,18/6 If. from 195 to 175.
When I switched to a low-carb eating regimen years ago (like 20 years ago -- dating myself!!), it was hard the first month or two, especially the first couple weeks. I did not go all-or-nothing. As you just suggested, I slowly but very surely cut back. At first, I focused on cutting out all refined carbs. Some were (and are) more difficult to kiss goodbye than others. I do not beat myself up for mishaps. I recognized what I'm trying to do, and realize it's a process. Now, flub-ups are exactly that. I recognize them and move on with perfection as my goal, but with the realization that I'm not perfect. And that has brought me overall success. At 54-years-old, I am happy and healthy, greatly satisfied with my progress and the results. And I owe much gratitude to you, DB, for your guidance -- the generous sharing of your (and Dr. Keith's) well-practiced and learned knowledge. Love.
I am back again in the keto diet cause it makes me feel much much better even if its hard for me to give up sweet things
I mode the Switch with huge salads, including plenty of avocado, fish, meat, egg, olives and oil, cheese. Took 6 weeks and one day I ate half of what I ate previously but was completely full. My body did not want more food. It was like a change over Switch flipped. Thereafter I lost 20 kg in about 4 months while starting intermittent fasting and ultimately 2/3 day fast once in a while. Lots of health markers now optimal and feels 15 years younger. Stopped statins, lowered blood pressure to 115/75 (age 50), skin improved, eyesight improved materially, energy level higher and completely stable. No negative impacts what so ever.
I’ve been told artificial sweeteners are bad on a diet. I’ve had it scientifically explained to me. What finally made sense is this: Sweeteners (including no calorie sweetness) increase your appetite, so if you are trying to get your appetite and cravings under control, don’t sabotage yourself by eating them.
Low carb sugar free for 17 days. 21 day challenge! On day 4 felt relief from abdomen pressure. Helped me forge on. Thank you, 2 Drs.
Great to hear, glorfla!
What is the 21 day challenge? Is there a specific video to watch?
I have been eating low carb for 6 months with a daily intake of carbs between 80g -120g, I have also been intermittent fasting (IF) with a daily 4 hour eating window and have up until now lost 60lbs and continue to lose weight. Doing the IF has been straight forward, and for the most part so has eating low carb. However I do have a cheat day where I can eat sugary treats etc. This I believe has helped me maintain low carb eating for the rest of the week with the IF helping reduce my blood sugar levels back to normal levels within a day. Sometimes I feel that low carb/keto videos are to stringent in their advice and everyone has to find what works for them and for me that means Low carb with IF and allowing for a cheat day.
Down 30 lbs from 170 to 139 in 6.5 months doing intermittent fasting (no breakfast) and low carb. Only the first 3 weeks were a little tough. Now I’m below my college weight. My 67 yo wife did not intend to lose weight at 116 but is now 100lb, because she loosely follows the intermittent fast and low carb. We both feel great, except for age-related stuff - working too hard chasing grandkids and home projects,
Since starting Keto a couple of months ago, I have shed 12kg and feel that I'm actually eating more or what I'm eating is more satiating. I now do intermittent fasting (8hr eating window from 11am to 7pm) without snacks and seldom do I think of a sugar or carb fix. My waist has shrunk and I'm now wearing the clothes that I'd kept for when I lost weight.
When first cutting carbs... I did it with IF. I remember in the beginning ... every second looking at the clock. Tick tock. Tick tock. Is it time? I remember reading and parging all the items that had the hidden carbs. Reading labels on everything. Now I’m in a routine. 23-1 eating. Low carb. Healthy fats. Down 85 pounds. I have to admit following dr Becky ( very soothing voice ) and dr Keith we’re tremendously helpful. My wife lost close to 60 lbs as well.
YES!!!!!! That's fantastic!! I'm doing the fasting too. I haven't quite reached OMAD yet, but have been extending my fasts from 16 hours up to at least 20 hours. It's certainly getting easier, but I can relate to your "tick tock, tick tock". LOL. The best advice I've ever seen about Hunger is that it comes in waves. If you can just get through those waves, you'll be good. I was really struggling the other day so I had just 3 or 4 walnuts. Not sure if it was enough calories to break my fast, but it stopped my hunger for a few hours.
@@Barneyrubble241 I think its a muscle you slowly develop... so every small progres is progress indeed.
I have been doing 16:8.... a friend started OMAD... I had to try it... someone mentioned 40hrs fasting... I had to try it.... both times I had sucess... and then the following day I could eat a bear!!!! I was ravenous... any weight I lost, I ate back! So in a way failure.... but 2 good things happened... 1) I know I can do it 2) my body responded well.... despite my hunger pangs.... so back to 16:8... when I am good and ready will progress there... but patience is imp as well:)
Thank you for this. It is encouraging to me I am going to start a Low carb lifestyle with Intermittent fasting. This gives me hope.
@@mariajensen1310 ...yes it is life changing. It is so tough in the beginning. Now it is a lifestyle. Just know that in the end it is so easy. My wife and I both did it. She’s lost 50 plus pounds. I’ve lost 85. Good luck.
Started low carb 2 weeks ago and boy my joint pain is so much better already.
Just wait! It gets so much better even. Mine virtually went away w added walking and HIIT wrkouts. Plus I lost half my size and got my youth back at 62! I'm like my 20 yr old self. Keep going at it.
@@debbielynn6291 very encouraging. I am 62 and indeed to follow your steps to have same feeling.
I had a horrific headache lasting 2 days - had no energy- had severe anxiety and no energy- had to shorten walks to half - this lasted for two weeks- too drastic on limiting carbs- do not eat sugar now but upped my carb intake and feel better and eating healthier fats-
I hope so. csnt wait
To add...you need to incorporate salt and electrolytes into your day. Makes all the diff when fasting and low carb.
Alway good to have the a basic review of low carb. Easy to complicate the journey with over thinking. Initially I was gang busters the weight was coming off so fast. I felt amazing. Blood work amazing.
Then I got lazy. No other way to put it. Began to over eat the good stuff. Too much at meals. Just too much. Began to cheat with sweets, began emotionally eating. It shows, mostly with the way I feel, sleep and focus. This morning your video pops up. Just the encouragement (hope) I need to get back on track. 🤞 At 70+ my goal was definitely weight loss and health. On zero medications, want to stay that way. My metabolic health was deteriorating fast - low carb-keto really straightened that out. Shaking myself to get myself back on track. Being responsible is up to me.
The amazing thing for me, being on Kato for a while, I just didn't crave the snacks or junk food. This happened very quickly.
Dr Becky my body needed this lifestyle change with fasting, I didn't feel the "pain" when I started seeing the weight loss and feeling the healing of the two combined. I reset my body by using a 36 to 42 hour fast every now and then. A salad is my go to every day, at 64 I feel the best ever. Thank you for your videos!
Started 4-years ago with walking and yoga and a paleo diet. Lost 40-pounds and then hit a plateau. Discovered Dr. Becky and made the switch to Keto. Definitely had to make some adjustments but was able to actually up high intensity exercise to CrossFit at 56-years old. A year later and I am happier, more energetic with less inflammation. It does take time but well worth easing into the low carb lifestyle🥰
It takes discipline, self control and commitment. With sugar addiction, diet change is a war!
Your so right. Last night I retreated and ate 7-8 Oreo cookies. BAD IDEA 👎. Back to the war. 😊
I just like fasting to get myself through the early stages quicker with some cinnamon, caprylic acid, green tea, coconut oil and apple cider vinegar early on
I do get carb cravings quite severely if I ever try carbs again (I get a pizza, Naples style twice a year normally) and then need some adaptogens if I get the anxiety esq craving feelings etc (Ashwagandha etc)
I hate having a severe addiction with sugar. I want to stop eating it all together
I found that cutting out every product made with wheat eliminated my cravings. I had cut out all the obvious things, cookies, cake, doughnuts, which only stimulated the cravings for them. When I cut out pasta and bread, that killed the cravings. There is no wheat product that is not made with sugar, so all of them had to go. If you haven't eliminated them yet, give it a try.
Yes, I made the transition from Hi to Low carbs and feel so much better now. It definitely works, just stick with it through the first week and one will feel the difference physically and mentally . Never hungry, sleeping better, lost seven pounds in seven weeks, do not crave the sweets though I see them at the grocery. I know that I could have them, but it would put me off the Keto process for three days and its not worth it . I eat lots of cabbage soups loaded with meat or chicken or fish/shrimp and onion, Brussels sprouts, asparagus and broths of my choice . I use a lot of Greek seasoning in mine. Cheeses, olives, cold cuts, and those small packages of crispy cucumbers are good eats too !
I love your voice during this video . Very calm
A million thanks Dr. Becky for these great tips and guidance . Blessings to you and your family!❤️🙏
Love the way you explain this Dr. Becky, clear, concise and clever! Thanks for sharing.
Finally someone is doing short very informative videos. Thanks!
Hi Becky, great 4 points. All of which I blew 🤣, when I started my low carb (keto) lifestyle. So very grateful you did this video! I'm post menopause and the road to losing weight has been a roller coaster. I contribute this to my addiction to sugar which has done me no favors throughout the years. I've never been overweight but I have struggled with controlling my weight. As I got older I noticed I was fatigued all the time, had brain fog and my joints felt stiff in the morning. That's when I came across your channel. It's been a godsend in understanding how to make diet changes to make me healthier, lose the brain fog, and wake up feeling refreshed. Thank you!
I cannot thank you enough Dr Becky. I have recently started a low carb diet and it has kick started my weight loss plateau again (having already lost 2 stone but then plateaud for five weeks) The weight has started coming off again slowly but surely, and I am taking the low carb thing very slowly as you say. Thank you - you're the best. xx
I'm an old person who was pre-diabetic. I've been on the Keto diet for about a month, lost 10 lbs, my A1C is normal, Cholesterol is down, HDL is up and LDL is low. Keto High fat, protein and low carbs is great!
I had a hemmorhagic stroke two years ago after a lifetime of horrific sugar/carb/processed foods diet. I only drank juice and later energy drinks. I was prediabetic, slept badly, had a fatty liver, and many other problems. Once I left the hospital after one week in intensive care, I was not asked about diet once while there, I wanted to get off drugs immediately and started studying different diets. First I dropped added sugar and processed foods, then I added vegetarian, but soon switched to low carb. I then dropped all seed oils as well. I have not been sick or ill once, aches and pains all gone, sleep apnea and snoring gone, extra weight and fatty liver gone, allergies and constant gas gone, mood swings and low energy gone, and no meds for anything any more. I feel healthier than I did at fifteen. I can not recommend low carb and dropping vegetable oil/sugar in all its forms/processed foods/most carbs fast enough. And drop doctors except for infections or bone breaks as well. Read Weston Price. That's all, and good luck to everyone.
I am on a program called Virta. It is super low carb with the intent of reversing type 2 diabetes. I have been on it for a year, lost 77 pounds and am now off insulin. I have also stopped taking a blood pressure medication and another diabetes med.
This is exactly what I needed to hear! Thank you!
Just found you- very refreshing! Appreciate the brevity and clarity of your message. No yelling and no droning on. I will be checking your other videos out for sure. I started Keto and because I started when I was away from home working, I could not afford to get the keto flu. I cut my carbs back gradually and drank lots of water and honestly felt fine. Ive been at it over a year and am 11 lbs from my revised goal. I feel 15 or more years younger. Great lifestyle.
Thank you for your excellent presentation. I began a low carb diet nine days ago and have so far lost 5 pounds and an inch and a half from my waistline. Using your presentations and others each day have helped keep me motivated and the low carb food list offers very satisfying meals. I had originally planned to do this for six weeks but I am honestly so delighted at the benefits I’m feeling both physically and mentally that I hope to simply continue and develop this new dietary pathway. Many thanks - you’re a lifesaver!
Six weeks into the 0, 1, 2 , 3 diet. Ten pounds down. I did feel sluggish at first but I have felt sluggish for a long time. Now with just ten pounds down I’m feeling better, there’s less inflammation which makes my body feel more flexible, and the energy is coming back!! Thank you, Dr Becky!!
4 weeks ago I decided to try the Keto method (hate the word diet) I had put on over 30lbs in the first lockdown and as went into second was determined not to get worse...I also stopped smoking so set my self a hard task started 15st. 2lbs (sorry in uk we use stones and pounds) at first I missed the bread as love bread then the cakes as have a sweet tooth but with determination I stopped any sweet things and did not cheat and 4 weeks later still haven't cheated as know it will push me out of Ketosis..I never feel hungry and can see feel the weight dropping off I am now 14st.2lbs so lost 14lbs in 4 weeks...no exercise at all so will now add some light exercise and sit ups in my second 4 weeks on this way of eating have had the odd cigarette but didn't beat myself up ..it can get tough but when the results start to happen you realise what the sugar and carbs were doing to you...keep at it and persevere...good luck peeps ;) ps I also had a day fasting last week, was not hungry at all but felt really good.
Also I checked the labels as there are hidden sugars..be careful, I swear if I hadn't read the labels it would not be working BEWARE OF HIDDEN Sugars example Krakus Gherkins are my favourite snack in brine bought some in the beginning from a different shop and they tasted different checked label they had sugar in the water!!
Went low carb after two heart attacks and two surgeries in 2016 and lost 18 pounds. I stayed there for two years till I had another heart attack and more surgery. I kind of gave up after that and I gained all the weight back within four months. I have been trying to get back on track but have failed miserably. I am still trying though.
Just keep on trying. It took me 8 tries to quit smoking after 45 years, you can do it. Don't think of it as a failure, just get back on the horse. Each attempt will get you closer and closer. You can do it
Maggie, do you have a friend you can do Keto with? Then you can be accountable to each other. Check in every day, swap recipes etc...I wish you success with this journey - you definitely can do it. 🙏🏼😊
Try the 'keep fat club' for support with doing keto and low carb and
IF, they are a great bunch, all there to help others in the same boat. They also share recipes. Treflyn Jones is the name you can look up on you tube.
I'm down 58 pounds since January 6. For the 1st time in my life I have kicked the very real and super strong sugar cravings. A variety of cheese types helps. I had the "carb flu" for a few days at first but just snacked on cheese, meat and got through it. I treat myself to a concrete mixer 1 X a month now that I am at my goal weight. I
Immediately want MORE sugar but don't allow myself. I'm not sure it is worth the spike in cravings but this way I don't feel deprived.
I love this vid...short...sweet..and full of information that really makes sense!!!! Good work Dr! I just subscribed!!
I like the way you talk full of knowledge and your voice is so clear
It's a real pleasure to hear you, your videos are so clear! I just started low carb diet and adjusted my macros as I was wrong with fat and carbs. Hope the magic will happen!
im in my 1st week of a low carb diet and i lost around 4-5 lbs in the entire week
New subbies for sure!! Not just because of the great content and how easily you make it to understand, But because your voice is very soothing and trustworthy!! I started low carb at the top of the year and it’s tough but I feel amazing
hello, just started following your channel. i started low carb last september 2022, i cut all my carb diets, no rice, pasta, bread, even fruits and stopped using processed oils, it really gets me into my goal to loose wt, and at the same time started intermittent fastng, the result was incredible, i lost wt of 6 kgs in 4 mos. not bad my sugar was super normal and my blood pressure was also lowered. so i encouraged everyone to do low.carb and IF slowly and you will get incredible results...
Dr. Becky's voice is so calming.
Great series, thank you. I started Keto 30 days ago and I’m down 25 pounds . The first week was hard but no problem now. I’m enjoying new recipes & foods. Thanks for your help.
Spot on advice! I’m four months into a “no sugar, no bread, low carb” lifestyle and just a few weeks ago added a gym regimen. Energy is up, outlook is positive, down to a healthy weight and feeling great!
Thank you for the useful advice. I experienced some of the simptoms you described, now I understand better my body reactions. You are bright and beautiful!
Thankyou . Nice and calm presentation .
"false mental hunger" . boredom.
TRUTH!! Stay busy. Don't let boredom kick in. Idle hands as they say.
Beth, your comment really hit home for me. I'm hungry all the time, but never feel satisfied. I'm going to get busy! Thanks
Habit.
🎯Ya know, I believe you hit the bullseye!! For a week or two, I've been doin the IF ... I started out with 10 to 12 hrs of fasting... Now, in just a couple weeks, I'm able to do 16 to 19 hrs with little or no problem.
Yesterday's was 17, I believe...or very close to. I had a bit of a headache but no hunger to speak of... I was Amazed... Today's was 21hrs😳‼️ I haven't been able to do this since I was in my 20s...and, then, it was with "help.". I'm not quite off carbs but I seem to be getting over sugar cravings and don't go straight to freezer for candy🎉👏🎉
I think what helped the most was listening to one of the Keto/IF Drs in U-tube, who said it's ok to take it slow...to work your way into Keto... It was as if I had permission not to beat myself up for not getting it perfect all the time... (Another issue: perfectionism, lol). After a couple weeks, I'm starting to feel better, get up in the mornings easier and not fall asleep throughout the day...
I have hope and that's an awesome feeling 💕🙏🙌
@@evamariesneed-rodriguez7047 I saw you said you had a little bit of a headache.. You're making sure to keep your electrolytes or even just putting some Himalayan sea salts in your water when you're on your fast right? Anytime I feel like I have a little bit of a headache I make sure to take an electrolyte pill or put some salt in my water.
Thanks for this! Learning! Knowledge is power!
Thank you so much! Your talk is so clear and spoken so clearly( none of that nonsense fluff!!) you are now my “go to” person for my journey into healthy living. God bless you.
Wonderful advice,thank you.
Always great advice
Thanks for this video!
I went keto in 2020. I don't buy processed "keto friendly" snacks or packaged foods, and I don't make keto versions of cakes, cookies and bread. It's too much effort for stuff that just doesn't have a satisfying taste, in my opinion. If I need a few carbs, I give myself permission to enjoy strawberries or blueberries. I sometimes enjoy a piece of grilled, buttered sourdough bread (maybe once or twice a month). I focus on grass-fed meats, pastured eggs, and salads. Pretty simple menu because it's just me. I'm down to my college, dance-minor weight and I'm off all meds at age 69. Perfectly healthy, full of energy, sleep like a log! I've ordered the electrolyte supplement Dr. Becky recommends and am anxious to see how this works for me.
Thank you for this and all the information/explanations. It really helps me to stick to my goal!
excellent video....has helped me immensely. thank you Becky.
Wow someone you can really follow, no beating around, love this lady…..
great video! Very easy to follow and great explanation! Great voice too!
Lately (after 2 years of low carb) we have discovered the deliciousness of fat bombs & KETO bars & snacks. I really enjoy these treats & they are so satisfying that we aren't tempted to eat real, high carb, sugary foods. Also, we have maintained our weights over the same 2 years. I think over the time period that our taste buds have changed & they think they are eating the "real thing" but I wonder what our brain & pancreas think, among the organs involved. That's just my 2 cents worth. If the treats caused us to start eating sugary high carb foods, I would have to rethink our lifestyle, but until that happens we are happy with the low carb substitutes.
So so true! I can relate to all of this video, great advice to apply in this video!
Thank you so much for your advice!
Good stuff as always!
Ive lost 100 pounds, it took two years or so. And I have maintained for over a year now. It’s a lifestyle. I eat twice a day, 2pm and 6pm. I try not to snack at all. But when I do it’s a sugar free treat after dinner. My body feels so much better. I didn’t start exercise u til after the first 50 pounds when I plateaued. Also, my body didn’t hurt as much after 50 pounds, and not eating sugar. My joints and knees felt better. But now I kayak, hike and garden. For my 50th birthday I hiked 5 miles and climbed a small mountain in Sedona, AZ to get an amazing photo in a cave. I love being active. My new motto “Adventure is better than donuts!”
Great video, as always! One thing I've found helpful to prevent the carb withdrawal/keto flu cycle is green tea. The Celestial Seasonings blend with ginger is especially helpful, I find, because I was experiencing waves of nausea during the transition to low carb. Then I remembered using ginger to ward off morning sickness & found the green tea/ginger blend and voila! No more mid-afternoon slump/carb craving.
Thank you, Dr.Becky. I am 63 years old and I was diagnosed with type 1 diabetes on February 14th 2020: also Hyperthyroidism, loss of vision, and an autoimmune disease showing markers for Lupus in my blood work and after that I colon sugery from Diverticulitis. I fasted and prayed for 7 days (water only) and I didn't take any Insulin or medications prescribed for my diabetic condition or my Thyroid condition. The Lord answered my prayers on the 7th day of my fast my blood sugar fell from 475 in seven days to below 100 and has stayed there ever since today (November 4th). Dr. Jockers who also has a CZcams channel put me on Keto and some other supplements in February. Yesterday on November 3rd my medical doctor said that my Type 1 diabetes was in remission and my Thyroid was in remission, meaning and that according to my lab work I don't have any more symptoms. The doctors don't like the word healed, so they say remission. My vision also has returned to normal. I love my keto diet and I also love burning fat for fuel instead of sugar. I am now fat adapted and I am no longer a sugar burner. Thank you for all the time and energy you put into these videos. I hope that people will take these videos and all the valuable Keto information that you provide on your channel seriously. I am very grateful to the Lord Jesus for healing me and Dr. Jockers' nutritional advice. I am presently sharing your videos with many others. Thank you once again and may the Lord bless you
Awesome advice. Thank you!
I have never loved sugar or sweets in general, but I did enjoy pasta and bread. Blueberries I love however, and was used to eating 2-3 cups of them each day.
The first few days on keto left me feeling like I was on another planet! I didn't feel like I had the flu; I just felt strange and light-headed. Exercise was a challenge for the first few weeks, so I just did shorter, less challenging exercise sessions.
Now I do a modified keto/low-carb Mediterranean-style diet and also fast between 16-18 hours 5 or 6x a week. I exercise towards the end of my fasting period and have good energy.
I have lost weight, I'm in great shape, I'm sleeping better (a major problem for me,) and I am calm and focused.
Btw, I am only on day 78 of this programme!
Good information. Thanks for sharing.
Your advice is spot on. Go low carb gradually. When I switched to lower carb I kept my exercise level the same, running/biking, and noticed my energy and endurance level suffer. However after a couple of weeks my body adapted and I continue to increase my exercise level as I train for a olympic triathlon. Other benefits for me include less stomach discomfort, better sleep and some weight loss (15lbs + in 4 months). I also follow a 16/8 fasting schedule. No snacks. I don't often feel the need to snack when I eat good foods higher in fat/protein.
61 years old. Thanks for your videos.
I'm on day 44 of low carb eating and I've lost around a stone (about 14 lbs). The first few weeks I was probably eating more carbs than needed but in the last 3 weeks have been pretty strict with myself. Before I started I had been struggling with fatigue and brain fog (due to stress and the after effects of the flu) but once I started this new way of eating I felt so much better - and happier. I no longer need to nap during the day, I no longer feel down and I have more energy and feel more joy. It really is so worth it. X
Thanks Cordelia , real good to know that you are doing well. I started low carb approx 20 days ago. Was doing ok . Lost z couple of pounds .not that much but really finding difficult now th o stick. Any special tips you can share that can help. Many thanks
@@nadiasaleem6924 Hi Nadia, I also do intermittent fasting. So, I never eat breakfast and I tend to eat only 1-2 small meals a day. These are healthy high-fat meals - one of my favourites being halloumi and walnuts (cooked in butter) with a teaspoon of balsamic vinegar and serves on a leafy salad. If I eat that then I might eat either some cold chicken and cheese as a small meal later or small cauliflower cheese dish. I drink plenty of fluids and go out for walks in the fresh air. And that's it - nothing fancy or clever. I keep it simple and that seems to work for me.
Thank you for another supportive video. I have also been inspired by the success stories sent in from your you tubers which will keep me at it.
As to my progress, I am a bit of a fence sitter in that I have cut back about 75% on carbs, 90% on sugar and at a very healthy 69 feel I have found a reasonable (sweet) spot.
I enjoy a broad diet of all the good things esp vegetables and have discovered that fructose is even more negative for my health. So enjoying pineapple for instance is now something I avoid.
Another helpful tip has been to ‘dress my carbs’. So if I do feel like oats, I add cashew nuts and a few blueberries.
I hardly eat refined carbs but do find stone ground bread or the occasional ciabatta toast with scrambled egg most satisfying and this keeps me going in a busy day for at least six hours.
The distinction you make here about being truly hungry and just mentally peckish is huge. That 10 minute wait is powerful and so helpful as it works! Thank you.
Thank you for the episode doc! 🤗From now on I will thank after watching each video.
Great video, I started on this journey 1 year ago have lost 50 lbs. I am now back to my weight when I was in my twenties. I have more energy and less body fat. Fight your addictions you can succeed.
I am in my sixties and grew up eating a lot of natural fruits and vegetables. It is only in my recent years that I have developed a sweet tooth and believe me cutting sweet treats have been torture. The reason I keep at it is the long term health benefits and great feeling. It has not been easy and continues to be a struggle. I am committed to keep at it. Thank you for being a source of encouragement 👍👍
I have found I eat plain yogurt with berries such as strawberries or blueberries takes care of my sweet tooth.
I love coconut so when I get a sweet tooth, I sprinkle a little Swerve on 1/3 teaspoon of the coconut oil. (this is of course when it has solidified) All in all, I consume about a half a tablespoon and then the craving is gone. But really, since going keto, I hardly ever have sugar cravings.
I found it easer to quit smoking then to quit sugar.
Thank You For Your Positives Ideas.