The keto mistake I wish I could undo

My mom and I made a LOT of mistakes our first time on keto. Don't get stalled longer than you have to - learn from us.
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*This content is strictly the opinion of Annette Bosworth, MD. Our content informs and educates viewers. Medical advice is not given on this channel. Your personal physician gives the medical advice and treatment specific to your situation. Dr. Boz channel only educates. Consult your doctor or qualified health professional regarding specific health questions. Neither Dr. Bosworth nor the publisher of this content takes responsibility for possible health consequences of any person(s) receiving this educational content. Ask your health advisors before beginning any nutritional supplement or lifestyle program.

[@FinickyGreek]

All I know is that I lost over 100 pounds in 12 months on keto, eating 2 meals per day within a 6 hour window. I'm now at my perfect weight and at 70 years young, I've never felt better in my life. I joined a gym several months ago and it's amazing how quickly the muscle is popping back on. No regrets here.

[@dagneytaggart407]

I am 67 needing to lose 150. I have been in despair and ready to throw in the towel. You give me hope especially regarding muscle restoration. Thanks❤

[@heidilefevre2680]

I was encouraged reading about your story. I am morbidly obese and in my 50s. I have a lot of weight to lose and looking for a way out of this prison

[@heidilefevre2680]

​@@dagneytaggart407 hey there, don't lose hope. I'm here with you. I have at least 150 lbs to lose if not a little bit more. I have felt like there was no hope so many times but don't give up. I'm looking to God for my help but God expects us to put legs to our prayers and do our part. Do not give up. You can do it with God's help. I know where you are because I've walked it am walking it right now. Don't lose hope and never give up never never give up! There is hope to kill out all the despair you feel. I know one thing, I am looking to God for my help but I'm also going to do my part and began helping myself and learning different ways to eat and when not to eat the way they are talking here and other places on these motivational channels. Find one thing to change and work on that and then start adding small changes after that. Pretty soon it'll be a big snowball and you'll be so happy having made the effort.😂 And one day you will be the way you want to be but you have to be the one to make the effort. No one can do it for you just like I have learned that nobody can do it for me. I had the best trainers I had everything money could buy and I still gained all the weight back. Effort has to be made for a drastic change. You can do it. I know for one that I can do it as long as God helps me, but I know I first have to prove to him that I mean business. YOU can make it if you try!

[@FinickyGreek]

@@heidilefevre2680 Yep, God helps those who first help themselves. Aligning yourself with God is always a winning proposition. I like your attitude.

[@dagneytaggart407]

Yes! I am praying to God daily that He will lead me to the wisdom, that He will help me discern which of the things I find will help me and I ask Him daily for the personal strength to do and to endure. This, like all addiction recovery, is a spiritual journey. I will never give up. Thank you for your uplifting encouragement.

[@billnott5811]

I’m from Alaska, I’m morbid obese (700 lb ) but have started eating Carnivore just over a month ago and have experienced some crazy impressive results in such a short time

[@michaelo8622]

Yeah, I'm 3 weeks on carnivore from a high carb diet and it's pretty miraculous. Should be what doctors recommend to a vast array of ailments instead of peddling their drugs

[@roberttate-q3e]

😂😂😂

[@billnott5811]

😂🤣@@roberttate-q3e

[@bocelott]

Nice!

[@gabyd5662]

No sugar and no carbohydrates 🙏🙌

[@X2Ronbo]

My comment will be in the minority, but a Doctor that recommends prayer and a gratitude list gets a big thumbs up from me. Mind Body and Spirit. Thanks Doc.

[@WMeier-kd8hz]

Every neuroscientist will recognize the power of gratitude

[@Talletc]

It’s more mainstream than they want you to believe

[@HeroC14]

Saving your mom must be the best feeling ever as a healthcare provider.

[@Bialy_1]

Not the earnings from this story that you can not verify even if you really want to?

[@littlemswolf]

It really helped to keep her mom here for a few more years. However, if you look at her channel or other articles her mom passed away. Dr Boz kept going.

[@jinglebells3016]

COVID 19 sent ma to the Jesus.

[@DemocracyManifest]

@@jinglebells3016 Geebus, son of Jod. Met him once, top bloke.

[@Islamisthecultofsin]

@@Bialy_1 She's a doctor. She doesn't need the money.

[@palosanto7033]

Been doing keto with intermittent fasting for 16 months and have lost 86 pounds. It literally saved my health and energy levels. 🙌

[@REmcoo36]

Wow! 👏👏

[@carolray9737]

My God!!! Good for you!!!👍😃

[@Beatles0223]

What's your cholesterol?

[@sonalshekhawat3367]

Did u do calorie counting?

[@busybody1474]

​@@sonalshekhawat3367That's a wasted effort that doesn't produce results.. eat healthy natural foods until you're full, intermittent fasting and monthly 3-day fasts will shed pounds quicker than anything else

[@WilliamFluery]

In Jan. 2022 at 60, i looked in the mirror after weighing 240lbs.I was disgusted with myself. I was on 7 medications. Two were Alzheimers (I was diagnosed in 2014 at Atlanta’s most reputable brain center, by the most reputable neurologist with a Degenerative Brain Disease (NOS), three were blood pressure, one was long term Nexium for all the acid reflux and one was for sleep. I didnt go on a diet, i changed my diet. I ate two meals each day. My calorieswere 2,000 per day 70% fat, 25% protein, 5% net carbs (big A$$ raw, multi-veg salad every day). Two weeks later I was never hungry so I ate my 2,000 cals in 4 hour window late afternoon. I started walking every other day and worked up to 8 miles in 2 hours. June 2022, i had the best blood test results ever. October 2022, I weighed 190 lbs. Today, I still eat the same way, continue to walk, weigh 190lbs and with the guidance of my doctors got off my 7 medication.

[@eleanorday1854]

That’s great to hear🤗 Be proud!

[@kerryannfullerrainey-clear2868]

That’s amazing!!! Great job! Thank you for sharing your story. 😊

[@scottallen8950]

That's amazing! I'm trying to bring a salad in for dinner. What time do you finish eating by?

[@kim___]

Amazing! You can be so so proud of yourself!!

[@WilliamFluery]

@@scottallen8950 I usually start eating around 5pm. My food prep is about 30 minutes and I eat my salad and protein in an hour. I will eat some nuts (pecans, walnuts &/or pistachios) a few hours later. Pistachios are dangerous. I buy a 3 lb bag of “in the shell” I can go through those fast since they are so delicious. I try and stick with pecans and walnuts. Also, in the morning I have two cups of coffee. Late morning I have an electrolyte slushy (12oz. Lime infused water, scoop of electrolyte powder, 1 tablespoon MCT oil and 1 tablespoon apple cider vinegar blended with 12 oz of ice). It very important to make sure you are getting electrolytes especially potassium & magnesium. I do this before I walk.

[@lindamurray5503]

God bless your mom. I went through it twice, I'm cancer free after my tests. God led me to keto channels and I'm losing weight.

[@Dissonanceof502]

Dr Boz you are so smart. I just got out of rehab for addiction and it turns out the opposite of addiction is connection. So when you said replace dessert with community that really hit home for me.

[@softsophisticate]

One of the best comments I have ever read on KZbin. That applies to so many people I know.

[@Alex-jd2yx]

I love a keto cheese cake before I go to bed, my mind is at extreme stress before sleep so at least for me it kills cravings and let's my mind rest during sleep 😊

[@jenmdawg]

Keto saved my life. My doctor pushed statins hard and I insisted on the arterial scan which proved i am in great health. Had I listened to her: I’d be fat, diabetic or worse healthy and on statins.

[@petercsigo3314]

Keto diet is not a lifestyle. It's a tool it's a very unhealthy diet with the saturated fats a diet fed.

[@MOAB-UT]

They need you sick. Most dont get this. Read The Flexner Report NIH. It's all in there. They adopted a treatment model over prevention because it makes them more money. It has killed millions and they still follow it. This is exactly why Doctors refuse to talk nutrition and exercise with you- only tests to justify selling pills. Functional docs are great but NOT coveredf by insurance. It is all very, very, very intentional. They work with the fast food and processed food industry (to make us sick...the, treat us. It's big, big business. Look no further then school lunch (sugar) programs.

[@skyboy1956]

an arterial scan is not an indicator of "great health" If you are referring to a US, it's only a valid test for the detection of haemodynamically relevant compression of arteries in the diagnostic work up of aTOS

[@jenmdawg]

@@skyboy1956 can you elaborate on this? Always want to learn more.

[@Macgee826]

​@@petercsigo3314oh a mainstreamer!!

[@HamzaS-s5m]

The 'food piramyd' is the greatest scam!

[@ericlyons5248]

No it isn’t, balance diet is the way to go….over time all these fad diets make you feel like shit

[@sarastarn8606]

The food pyramid in my opinion is a way to make you fat and keep you fat😢

[@ericlyons5248]

@@sarastarn8606 no we had it right in the 90’s

[@johngilmore3360]

The Food Pyramid is a Crime Against Humanity.

[@josephpchajek2685]

@@ericlyons5248 No, people are sicker now than they've ever been. Most people living now that lived in the 90s, don't eat any differertly. Perhaps worse in tha they hvae more cereals, more pop, more alcohol choices, more desserts. You basically sound like you're stillin denial. Which tbh most peole never figure it out.

[@stefffy1000]

I did keto for healthy living, no need to lose weight. I was under 20 carbs daily. My body felt stressed so I added up too 100 carbs daily. (Healthy carbs) I feel way better. Each to their own. Great info.

[@lmo8366]

Dr. Colbert (I think) writes about this in his book "Beyond Keto." It is super helpful and a long-term goal of mine. But I am struggling through my first few months of keto (hello fat bombs!)

[@lmo8366]

He calls it a "mediterranean-keto lifestyle"

[@dellson8274]

@pietrogallo9613 fruits, eat more fruits in a bowl that have low sugar like blueberry, apples, oranges, strawberries etc. No grapes, sapota and mangoes etc Instant 50gms carbs which is healthy and low release sugar full of essential vitamins. Also most good vegetables and lentils have carbs. Have roasted sweet potatoe salad, lentil bowl etc. So those 5 portions or fruits and veg make about 100gms.

[@lmo8366]

@@dellson8274 exactly! The benefits of seasonal produce in moderation cannot be ignored! Some people don't digest vegetables well, but for those who can, produce & some beans/lentils have many benefits.

[@saraddhyangrya1521]

​@@lmo8366 can we combine keto + healthy grains; lentils?? Will it cause heart strokes because of high fat??? I am on omad. No calories count. Keto + complex carbs. Please help.

[@fynechyld]

1. Intermittent Fasting: Shorten your eating times 2. Oxytocin Miming: Don’t replace desserts with keto desserts 3. Measure your ketones and align your eating window with your blood glucose rise

[@asplmn]

DON’T FOCUS ON KETONE LEVELS! It’s great at the start to confirm that you’re finally in the state is ketosis, but studies are now demonstrating that _ketone levels are not directly correlated to more ideal outcomes_ Too many people get caught up micromanaging ketone levels and miss the bigger picture here…

[@dagneytaggart407]

How to align eating window with glucose rise?

[@grainiac7824]

@@dagneytaggart407 I think you don't eat calories in the morning until you're at least under 95 on blood glucose

[@guayabita27able]

@@grainiac7824 I am “new” in this subject, but I understood she said to move the eating window to the morning … 🤔

[@grainiac7824]

@@guayabita27able possibly she did but I think the point is shorter window and finishings earlier in the afternoon? I move my window all over the place based on my job being so variable. Dr Bredesen says it's essential to put a minimum of 12hours between last evening bites and first daytime food. Dr penz teaches change iof timing and food sources is good for metabolism. I'm not new but it's taking a long time to correlate the several approaches offered by accomplished professionals and figure out what works for my body 😜

[@michaelohara2161]

For me: When you hit a plateau, you can reset your metabolism two ways. By intermittent fasting or a much much easier way. Have a cheat day. Go off the diet just for one day. Your body resets. The next day back on the keto. Three days later more pounds come off.

[@grainiac7824]

See Dr Mindy Penz. This is what she says. Instead of squeezing harder on yourself change up foods and timing. Rigid schedules just rock your metabolism into complacency.

[@bluebedoo2u]

This is so true!!

[@edjackson4389]

That's exactly what I did.

[@ravishingrickrude3721]

I had a cheat day. Had a tortilla wrap. Gained 3 lbs the next day. Went back on Keto and lost 3 lbs in just a few days. Now I'm back where I started!😅

[@timoneil1193]

yea, its called carb cycling

[@leonardocartes1253]

I reversed the type 2 diabetes with keto and intermittent fasting. That was four years ago. At the time my doctor told me I had to take metformin and other drugs for the rest of my life. I eat basically one and a half meals a day, and I don't have cravings. When I want a treat I'll have plain Greek yogurt and I throw some berries in it. I'm 65 years old and feel great.

[@Fromtheseatoriver]

🎉

[@kevlarbiggy]

Cephalic Phase Insulin Response. Stay away from artificial sweeteners. I’ve lost 150 pounds and kept it off for four years.

[@amyshaw444]

As I sit here with my coffee full of Sweet n Low 😂 I really need to stop...your comment gave me a push

[@amyshaw444]

Also, 150 lbs is incredible!

[@2shadowcats2]

I have lost 100lbs, and eat all kinds of sugar substitutes...probably is an individual thing...

[@LaneCodeRedCarnivore]

Believe or not aspartame has no effect on blood sugar or insulin . It is the best sweetner. My roomate and myself switched to diet pop with aspsrtame . So far she has lost over 100 lbs in less than a year and myself 75 lbs.

[@Gail-ux2ly]

@@LaneCodeRedCarnivoreaspartame is poison!

[@LetsFixITJoe]

Keto saved my life. My doctor pushed statins hard, my cardiac doc pushed it, my regular Doc pushed it - i did not follow them - but 6 month later my LDL was down from 120 to 90 - my regular doc was confused - im doing great at all. i had my heart stroke back in december 22 and i ve seen this video in january or Feb.....now im Keto ;) and i stay this way

[@michelleduncan9965]

Fantastic. So glad you did not take the statins!!

[@akosreke8963]

Congratulations on defeating the system!!!

[@LetsFixITJoe]

@@akosreke8963 thank you !

[@LetsFixITJoe]

@@michelleduncan9965 thx appreciate !!

[@ImpressiveFall]

So happy for your reaults! 😊. Did your ldl drop gradually on keto? Or did you do any adjustments to bring it down?

[@papasmurf9146]

Want a sweet treat immediately after dinner? Brush your teeth. Get toothpaste in different flavors. Not only does it help with the sweat tooth, but you also generally don't want to eat right after brushing your teeth.

[@hiljaloomis1156]

And make sure it's fluoride free

[@marymccartor9373]

Wow! What an interesting idea!

[@cian4468]

Yes, I've found this to be true too. And if I'm really serious about it, I'll use mouthwash afterwards and a pop in a piece of xylitol gum for good measure.

[@Murcatto-hu1ym]

I came here to give the same tip. Works a charm. Normally I would crave something sweet for hours after dinner, but just by brushing my teeth the craven was gone.

[@jeanstran]

StellaLife is a powerhouse mouth rinse. it comes in Coconut - I leave in fridge and a swish after meals feels like a desert treat AND it is excellent for your oral health. it is pricy and you need very little.

[@KetoCookbooksCorner]

*It's important for the keto community to learn from one another's experiences and avoid potential pitfalls. Thanks for sharing your story and helping us navigate our keto journeys with greater awareness!*

[@tomthomassony8607]

Everyone’s body is different. Listen to your body and it will tell you what to do. 1000s of years ago, before farming, humans were in two states - feast or fast. When practising restricted eating and your body tells you to feast, listen to it. Sate your hunger, feast, rebuild your energy stocks and get ready to go again.

[@paulbunyan1682]

65 years old, lost 80 lbs in 10 months with time restricted eating and keto. I varied my eating window and worked in some three meal a day weekends every couple of weeks to keep my body guessing. I feel GREAT!!

[@UncleDavesKitchen]

I'm 69, lost 100 pounds in 10 months doing Adkins. Ate 3 times a day and a dill pickle before bed

[@paulbunyan1682]

@@UncleDavesKitchen gotta love those dill pickles!! Especially homemade. 😃

[@pcfrivera6023]

This makes sense to me

[@truthmatters7805]

Word of Encouragement for anyone who reads this. I've been doing what I had no idea was pretty much Keto my entire life and way before I had even heard of it. Even as a child. I rarely ate candy or sweets. I never liked chips or soda and I never cared for cake and ice cream at any birthday party. The first Pepsi I drank I was around 16 years old and I hated the smell of doughnuts. Sounds strange I know. I was a thin child and teenager. I'm now 65 years old and weigh 116 lbs. I'm 5'6 ...No, I don't look anorexic it's just me. I've never weighed more than 128 lbs my entire life. Yes! I've eaten fast food at times and some junk when pressed for time but it's not a way of life. I've always loved certain vegetables with loads of real butter and meats raised on farms, wild Salmon, free range eggs and poultry. Never low fat anything, good real fats. Many spices. Onions and Garlic. Eggs galore! Tuna and Sardines which are very nutritional. Certain green vegetables, seeds and nuts. Hard cheeses like Mozzarella and Swiss. Yellow sliced cheese is not real cheese it isn't yellow. One day my adult daughter said, Mom you've basically been doing Keto your entire life and didn't know it.🤣I have never been on any Pharmaceuticals. I rarely go to a doctor because eating twice a day and what I eat I don't get sick. I haven't had a cold in 30 plus years! I also haven't eaten at least one day a week my entire life so I was fasting yet never thought about fasting. My hair is longer and thicker than many women half my age. So just do it!!😊For me it's just always been lifestyle. I also never ate a lot of fruit which can raise blood sugar. "Sugar" is our enemy and "Fat" is our friend! I guess I never lived to eat but ate to live-Oh, and I've never had a headache in my life.

[@MS-ie8gj]

Anyone who can say a negative anything to the inspirational story above is clearly jealous. She has been eating healthy and the proof is there, if she was malnourished her immune system wouldn't be so strong and she would constantly be sick which she is not. So congratulations 🎉 it is a great testimony to teach people that eating healthy does not need to be so complicated. Well done your story is inspiring.

[@debbieg6921]

What a perfect example of what we should do!! You are an inspiration to many. I’m pretty much the same actually. I’m 57 118 lbs and feel great. 👍🏻

[@railway-share3820]

Please write a book.

[@heatherclark8668]

I am interested to know if you had fewer problems with period pain and childbirth than most other women. Sorry for asking such a personal question but I have heard that women who live in traditional societies where they eat only very healthy food, have fewer problems with their cycles and childbirth

[@Starts_like_this]

❤

[@boondoggle4820]

I just wanted to share this as it may possibly help someone else, but for a long time I used to drink coffee with a little heavy cream throughout the day during my fasting period, but I started to feel some really weird, strong negative reactions to coffee, so I decided to take a break from the coffee and switched over to tea instead for a while (with no cream generally except for once a week on Sunday), and one side effect was that weight started absolutely falling off when I made that switch. I think that the coffee and the cream were stopping me from truly getting into a fasted state, but with just plain tea with no added sugar or cream, I’m truly getting into a fasted state and it completely un-stalled my weight loss.

[@marcusmoonstein242]

It might be just the cream and not the coffee. I've noticed that I still drop weight if I drink black unsweetened coffee, but if I eat my favorite cream-based keto ice cream my weight loss stops dead for that day, even though I'm still in ketosis. I've read that some people just can't lose weight if they eat dairy, and I think I'm one of them. This might apply to you as well. The best way to find out is to experiment and see what works for you. Good luck with the diet!

[@IchMagPizza98]

Cream has fats and Proteins so you are not fasting when you drink this in coffee

[@2Truth4Liberty]

Yes, heavy cream is absolutely loaded with calories. It may not spike your insulin much, but floods you with fat. The body will burn THAT fat rather than converting fat stored in our body. It's not quite as black and white as that since ketosis is more of a continuum rather than on/off, but you get the idea. I had the same problem, drinking cream in coffee every day, and when I stopped the cream (even while still frinking coffee) things changed for the better. I use "Pure Sweet" stevia (extract powder) in coffee and tea (those are my "deserts" if you will) and stay away from stevia mixed with other ingredients (like dextrose, etc.) The only "dairy" I use now is . . . Butter. Butter seems to be quite different than any other dairy based product. -- Repeating an excellent comment from marcusmoonstein242-- "The best way to find out is to experiment and see what works for you."

[@greymetamorphosis]

It's the cream. Black coffee does the same thing.

[@2Truth4Liberty]

@@greymetamorphosis "Black coffee does the same thing." Yes, or coffee with only stevia (non-sugar mixtures - caution some stevia brands contain dextrose, etc)

[@scotthamlin9718]

Been keto over 3 years and I never went through the high fat 3 meals per day. About as soon as I became fat adapted I didn’t feel the need for 3 meals anymore. Mostly 2 per day with occasional OMAD and works for me.

[@speedytoo]

This is my first Dr Boz video. I am very excited to find this channel. Thank you for sharing this information.

[@BillG29]

I lost my best friend, grandmother, from 1 round of ovarian cancer. It ripped my life apart. I wish I had known all of this stuff back then. I can't imagine watching my mother go through cancer 3 times. Strong family

[@nararabbit1]

Don't beat yourself up. There are no guarantees in life, and your grandmother may not have been helped at all by keto. My grandmother had cancer and survived it multiple times over several years while eating nothing but chocolate cake, pickles, and smoking (yes we told her to stop many, many times). Clearly not a healthy diet at all, but it was just how her disease was. Friends of my parents ate an extremely strict vegan diet, ran all the time, and still died of a heart attack in their early 60s.

[@SuperMixedd]

Ovarian is very deadly you and her didn’t stand a chance

[@capaeo5532]

@BillG29 so sorry for your loss! Back in 2009, I was very knowledgeable in this, and mom was diagnosed as terminal, but she absolutely REFUSED to even consider carnivore or keto. She just loved drinking those ensure bottles! 6 weeks from diagnosis to death. May by the mercy of God your grandma and my mom rest in peace.

[@tangocharlie9291]

As long as I can remember, after dinner, I had some sort of sugary snack. It was habit *and* comfort… and it was impossible (for me) to overcome. So, I started with fat bombs, etc. Eventually I made it to cheese and olives. Now I’m down to a glass of sparkling water with a splash of bitters… but I still do fill that hole with something. It works for me.

[@sweetbeep]

Bitters?

[@heyjk6803]

Try Lagunitas hop splash! It’s sparkling water with hops, which adds a little bitterness. I drink it when I’m craving an IPA.😉

[@krisjustin3884]

I’m thankful for you and your mom finding your way through the keto challenges before we would have inevitably made the same mistakes. Excellent concise, yet thorough explanation!

[@jellyroll556]

life shouldn't be this complicated

[@Sarahizahhsum]

Its even more complicated than these diet gurus say.

[@ninefive8930]

It’s really simple, throw out all trash foods and eat balanced lol. Seeds, sprouted seeds, nuts, Lentils, Beans, some meat and fish if you need to, healthy oils, colorful salads, fermented foods, clean water. Throw out all toxins. Easy peasy

[@VeI_2.0]

What a nice find! Hello there. ​@@Sarahizahhsum

[@thatarmwrestler]

Why shouldn't it be complicated?

[@irinab7524]

Life is hard and then you die

[@binbin9196]

Thanks for the shorter straight to the point video. Great info on how you need to change things following a keto diet.

[@Anne-cj4hm]

I cannot put into words how much this video means to me ! Thank you so much Dr Boz

[@gtamediaproductions1]

My wife and I are doing so much better than a ketogenic diet to what we use to do for years. We decided to do carnivore diet and having much better results and feeling fantastic all over!

[@ivo_3141]

If you are on carnivore diet, you're almost all the time in ketosis, so effects on your body is same except nutrients which you get from meat .

[@martinbecklen6486]

I usually get bored watching Dr. Boz videos, but NOT THIS ONE. Short, and infused with great info. Thanks, and kudos.

[@margaretweber3931]

Yes she can be very long-winded on many of her videos. I check the time now and stick to the under 10 minutes ones.

[@JJ-xz1so]

You two are so rude!

[@avarysse5782]

@@JJ-xz1so Right?!

[@avarysse5782]

@@margaretweber3931 You don't need to do that, go into the vid & click settings, speed up the video so it moves faster. As you watch if there's an area you don't need to hear, use your arrow key to move fwd 5seconds. You miss less.

[@TheMid-KnightRider]

​@@JJ-xz1so ... And, I suppose YOU believe that you're NOT being rude? @martinbecklen6486 was simply being HONEST. There is nothing "rude" about forthright honesty. However, YOUR "comment" was NOT about "honesty." YOUR comment IS definitely rude because it was a caustic (hurtful, critical or unkind) judgmental comment based on biasness. THINK before you "speak."

[@LetsBeHealthy_]

Ultimately, the key is to prioritize your well-being and find a way of eating that supports your physical and mental health. Don't be too hard on yourself for any perceived mistakes-instead, focus on the present and future, and make choices that promote a positive and sustainable lifestyle.

[@valerieraines3107]

Love your comment! So much truth and encouragement given. Thanks

[@blackthornep8115]

Fantastic comment. These fad diets are sad and ridiculous. Keto/low carb, high fat. Christ learn to just eat food in moderation

[@2stayfree11]

Yes. I discovered I needed to get my 2 meals in 7am-3pm. My daily fasting is 14-16 hr. Thanks

[@mysterical-]

Do you ever get insomnia with this eating window?

[@richardjohnston4682]

Gonna try that myself Kathryn, think I was eating my second meal too late in the evening!

[@12345charliebrown]

your body will get used to it over time you will develop non diabetic hypoglycemia, I did IF 18/6 and Keto for 8 months and now have to eat micro meals every 2-3 hours and I always carry Glucose Tablets incase my Blood Sugar drops usually midday when I used to break a fast. Your body has an internal clock like sleep for eating it gets used to patterns which if you do to the extreme like I did for prolonged periods will have negative effects on your body . My advice is fast 2-3 times per week not everyday you don't get any benefits and 14-16 hours isn't fasting just a time restricted window of eating. Your body should naturally want to fast after a large meal at the end of the day anyway. Its the old advice that ultimetly works stay away from processed food and exercise for a healthy balanced lifestyle.

[@t.a.4356]

@@12345charliebrown what did you develop?

[@jdocks777]

Not everyone can do only 2 meals per day. I lost 20 lbs of unexplained weight in 2 weeks in march of 2024. I was eating healthy like always but my body went out of wack then i was reacting to everything I ate. Im not diabetic nor do i have any food allergies, because i got tested in april. I cant get the weight back no matter how much i eat which is more than 2000 calories a day. No one can figure out what my issues are. I never wanted to lose that weight. $60,000 worth of MRI, er visits, ct scan’s, tons of bloodwork, and im on my 3rd dr since march. Despite eating all these calories, my overall frame keeps shrinking, despite exercise. Prior to march i was eating the same as now and never lost weight. Something happened with my body in march causing the sudden weakness and weight loss. I was never sick during that time, it’s a mystery. So im in a position to where i cant fast or i risk losing more weight. What a waste of money on the shitty healthcare system, including the VA which is worse than civilian healthcare, as i have been dealing with the va for 23 years and its worse than ever. 6 months dealing with whatever is going on with my body being out of wack no answers. I suspect it’s something organ related in my whole upper body or bacteria related, but they wont test or check for those things i ask until my next step which is s colonoscopy. Had yo wait 3 months for the va to approve me getting one last Friday. Everyone is booked until January 2025, more waiting. Just like the marine corps, “hurry up and wait”

[@mikelwalters6505]

Hello Dr. B. This is a substitute coffee. Brand name Dandy blend the ingredients is-- Water extract of roasted barley, roasted rye, roasted chicory roots, and roasted dandelion roots. You see this as a problem? By the way the question is open to anyone. Thanks

[@josepuyol7728]

I have been doing what you preach for 10 years now. It works like a charm! The best part is the mental clarity. I changes everything for the better.

[@gaylejideofor6198]

and here i thought I had screwed up my metabolism. At age 62 and sedentary life, and light work- This happened to me. I kept adding fat, reducing fat, adding protien and reducing protien trying to find what was the combination that works for me. I have never had such a problem with morning glucose being above 97. Since March 2023 my morning glucose was 107-122 and ketones down to mostly .2 and .1. Two times last week it even registered lo. So I am switching my 2 meals a day from noon and 6pm, to 1030 am and 530pm on some days and 7am and 1pm on others. I think not having the timing exactly the same everyday is good to keep metabolism adjusting. Also no matter how much fiber, the keto breads still have too many carbs. I always say " You cannot out fiber your carb count!" Thanks for keeping up and keeping us informed.

[@willcoleman2014]

I have found that a gentle half hour walk - daily if possible - made all the difference in my diabetic management. I literally walk as if my life depended on it.

[@CountBeetle]

No keto bread? Isn't there some with no net carbs though?

[@poczytamci3389]

@@CountBeetle no carbs 'bread' or bread roll' would be whipped egg whites, baked, i make them for me and my husband and it's a real discovery, try it. gives you the 'bread' experience and NO carbs at all :)

[@lorenamcgovern]

​@@CountBeetletry to find some with no grains in it.

[@user-qz5gi4uh6x]

Absolutely! Don't replace sweets! Start loving yourself and aspects like loose skin which can cause depression. Self-love is even more important than merely losing fat. Thank you for reminding me. I'm inspired to start IMF again. Bless you.

[@jeanfrost5452]

Is it just me or is Dr. Boz getting prettier and prettier over time. And such beautiful skin, maybe I should move to Florida😊

[@johayers9204]

I totally agree!!!

[@Aviation_Professional]

Yep a😊 cutie

[@DK-pr9ny]

What keto will do for you..

[@aubreyvg7488]

Yes!

[@davidbarry9690]

Just you

[@gp_1006]

Excellent - I'm not a doctor but I figured out as well (on my own) to exploit morning rise for OMAD timing purposes. It may even reduce time in sleep in a natural way.

[@ayeapprove]

On Keto for 5 1/2 years and OMAD for 2 1/2 I can say that this is what I can easily sustain and it works for me.

[@jameshyde1501]

I have been carefully observing and listening to lecture after lecture. I have discovered that I, without knowing, have been doing keto and Fasting all my life. Not by any choice of my own. Simply because we were poor and I worked in construction where I was told to skip lunch to "get'er done."

[@RomanFrolow]

But you should move those two meals to morning and noon according to the video to boost ketones

[@vikinglife6316]

@@RomanFrolow All you have to do is break routine. The body gets used to doing the same things after too long and will plateau. That is why fasting is crucial but don't have a regular routine. The more random the more you will keep your body from basically getting lazy. Stick a regimen that is working and when it begins to plateau do something different. Maybe fast for 3 days instead of 1. Dont eat a certain food for a few days. You will stimulate your body and keep getting the benefits.

[@tututindah8470]

But you should take some micronutrients or supplements otherwise you will go to malnutrition

[@jameshyde1501]

@@tututindah8470 True! However, I lived and worked in the southeast where wages are just barely enough to keep a roof over one's head.

[@David-R.]

I love your delivery. You seem like a very genuine person. Much respect, and good stuff!

[@Littrell1966]

Spot on in what has happened with me. In the winter I have hot herbal tea in the evening and has replaced that snack I used to have.

[@soojinkim80]

My weight loss was stalling, and I knew I had to move my eating window to earlier in the day, but I kept eating after feeding my family in the evening; sort of my way of winding down for the day. Yesterday, I ate my last meal at 3pm before I started to prepare dinner. I was down 1 kilo in the morning! That was the threshold I haven't been able to penetrate since kid#2 several years ago, no matter how much I exercised. I hope this keeps up! Thank you, Dr Boz!

[@tdwilcox]

Love your information . I'm doing one meal a day . Steak and eggs or Salmon , Eggs and pure pork sausage and of course butter . Morning coffee with butter no sugar or creamer . Lost 14 pounds and BP has come down to 120/64 . I'm 68 yrs young and feeling better than I have in 30 years .

[@rolandovelasquez135]

Yup. At 65 years of age my jogging time went down from 25:00 to 23:00 on the first day of my 16/8 intermittent fasting at hour 15. I thought "no way, I made a mistake". Next day, same conditions, 23:10. It was no mistake. Over the next 8 months I went all the way down to 21:00. I repeat, I was 65. From them on, IF and keto 👍🏼👍🏼👍🏼

[@1234cheerful]

Sorry, do you mean your speed increased and your time decreased over a set distance? Looks like that and if so, FABULOUS results! Hope it is still going well!

[@ClayTallStories]

My experience with Keto starting 2018. Did OMAD for 3 years on strict keto under Dr. Glen Davies to halt prostate cancer. Developed end-stage CVD after 3 years. Arrested CVD after 6 months of a whole plant-based diet and started the reversal process after a year on a whole Plant Based diet. Keto has some amazing short-term effects. There are no long-term studies on being on the keto diet full-time with hard endpoints. I learned the hard way.

[@ÁzsiábaSzakadtam]

Finally someone makes sense here.

[@clacclackerson3678]

Plant based diet is best for me for sure.

[@tracistevensond.o.7228]

Thank you for sharing! Yes, there are not long term studies (doesn’t mean it is bad but we can not confidently say it at this point) and there is legit concern about what it does to cardiovascular health. (Miss out on too many vitamins, nutrients, fiber and phytonutrients if keto long term, IMO; emerging data indicate that as well as possibly losing muscle mass). At any rate, glad you are doing better and willing to share some of the down sides for people to be aware of.

[@Richard-fx5ie]

Very interesting. Can you explain your exact keto diet. What you ate and what meal times habits also?

[@cynthiaholland13]

What??? Interesting. My Dr uses Keto to reverse heart issues

[@thomcarr7021]

Wonderful and timely information. Many people are seeing good results for a time and then no improvement. I've lost 40+lbs and am where I should be. My advice is simple, change how you look at food. Look at it as fuel/medicine and not entertainment. It is hard at first but after awhile it sinks in. In your mind, when seeing all the fast food ads , replace them with obese people trying to walk. After 2 years of this I actually get repulsed seeing people slop down food as if they are entitled to make themselves sick.

[@harryturnbull1884]

I think its upto individuals to find what works best. I never eat in the morning, have two modest meals and have a healthy snack late at night. Its working perfectly well thanks.

[@MacKenziePoet]

Dr. Boz is my favorite advocate for weight loss and cancer prevention. Always rooted not only in the literature, but also, and even more compellingly, in the way she harmonizes personal experience with her vast scientific knowledge. Thank you, Dr. Boz, for the service you render to humanity every single day.

[@Nilamoire]

I love this shorter video length. There’s always something to learn in your videos but I rarely have time to watch the long ones, or I spend the hour and feel really anxious about the time it took, even tho I’m also happy about learning something.

[@grainiac7824]

SAME I lover her heart but I can't invest that much time I need the info.

[@Moni-ui5bz]

All good points. I was doing ketogenic diet for 1 1/2 years. The first six month I was doing the keto desserts, fat bombs, etc. following so many people online doing keto. The measuring of blood and ketones drove me crazy. After the first six months I gave up all the fake keto food. Didn't do the replacement dishes. It was simpler but still annoying. After that time I started eating a carnivore diet, without measuring a thing. Oh, I also did extended fasting during the keto diet time. I thought I was doing great until I realized I wasn't. So it's been six years on carnivore for me and thank god I found it. I eat mostly twice a day but if I miss a meal it's no big deal. I don't do extended fasting anymore. I feel better mentally and physically. I threw away my keto measuring devices.

[@masterchiefburgess]

Same here. I spent the first year downloading and testing all of the fat bomb recipes. All it did for me was to perpetuate my sugar addiction, even tho I was using sweeteners. Eventually I just gave them all up. That was the start of the change of my sense of taste, Now I'm carnivore, and I don't miss any of that stuff. I prefer bitter and savoury foods. I don't measure ANYTHING. I don't step on my scales; I don't test my blood for BG or ketones; and I don't measure my food. I just eat to satiety when I'm hungry, and don't eat when I'm not. Freedom!

[@Moni-ui5bz]

@@masterchiefburgess Exactly! 👍

[@willcoleman2014]

Overcoming sweet cravings is key - as is carb cravings. Keto desserts never made sense to me. As a diabetic it’s a daily battle and my well-intentioned friends just don’t get it nor give the right support.

[@masterchiefburgess]

@@willcoleman2014 I couldn't have said it better myself!

[@wintersprite]

I think it depends on the individual. I sometimes eat keto desserts, keto chocolate or dark chocolate, keto cereals, or make my own fat bomb. I also usually add a little bit of stevia or allulose to my coffee, along with cream. That said, I don’t have those every day.

[@haimarazy]

Dr. Boz describes what has happened, and is still happening to me. A ketogenic lifestyle is a long journey with different pitfalls at every stage. She does a great job of explaining the irrational results we sometimes get for our efforts.

[@photina78]

If you follow Dr Atkins'2002 book, "Dr Atkins New Diet Revolution," you won't be having the problems that are so common in these spinoff versions of ketogenic dieting. Make sure it's the 2002 book.

[@waltcorey5115]

​@@photina78 I remember the absolute panning the poor guy got. Turns out he was correct all along.

[@photina78]

@@waltcorey5115 Thank you! Dr Atkins sure was right!

[@waltcorey5115]

@@photina78 My wife and I were both on Atkins. It was the only diet that actually worked.

[@photina78]

@@waltcorey5115 Exactly! When Dr Atkins first book came out in 1972 I was only a child, but every adult I saw do the Atkins diet had great success with it. Then when I was an adult, I had already suffered through years of low calorie dieting in my teens thanks to pressure from my mother; so the Atkins diet was a huge relief from my constant hunger, food obsessions, binges, yoyo dieting, and eating disorders caused by calorie counting. It really upsets me to see some Keto gurus added calorie counting to Keto because it's totally unnecessary. I got Dr Atkins 2002 book, and I'm so glad I did.

[@_l.w.a.]

I LOVE this video; her messaging is on point! I’ve been doing keto for about a year and have lost more than 60 pounds. She knows what she’s talking about!

[@tomdumay3885]

I love your passion in helping others achieve their goals through your wisdom and experience.

[@Sabbathissaturday]

I literally cannot at 3 x a day on carnivore. I eat 2 eggs and sardines or bacon every morning and in the afternoon I pretty much force myself to eat my steak or salmon. I don’t eat past 3/4pm and then I don’t eat again until 9am. My Keytone reading is always good, but I’ve been stalled for over 7 weeks. I started walking/hiking as soon as the sun is rising every morning and I bring hand weights with me. I’m finally losing again, I think. 🙏🤞🏻❤️ I’ve tried adding butter to all meals and I put it in my 1 cup of morning coffee. I’m 53 female and need to lose 40 more pounds. I’m down 30# from January.

[@Moni-ui5bz]

Well done! I'm 59, female, and have been on a carnivore diet for six years now. I too can not eat 3x a day anymore and really don't want to. I eat my first meal between 9-10AM. I get up at 5:30 during summer time to walk my dogs for a couple of hours. Then I eat between 3-4PM and that's it. Live is so much easier that way.

[@Sabbathissaturday]

@@Moni-ui5bz - we are practically twins!! I get up super early too. I’m usually asleep by 8:30-9pm. Did you need to lose weight when you started? The weight was just falling off the first 2 months. Then slowed, then stalled. I love this way of eating. It’s simple and I don’t feel deprived at all. I just wish I could lose 40 more pounds. ❤️

[@DMillerFlorida]

@@Sabbathissaturday Hormone Specialist. A good one.

[@Moni-ui5bz]

@@Sabbathissaturday Yes, I had to lose a lot of weight. Just relax, eat when hungry and enjoy your life. I don't do anything extra like adding extra fat etc. I also lost my gallbladder 2 years ago but it doesn't seem to make a difference. I eat the same as before. I think stress is the worst obstacle in weight loss. Oh, and sleep. One of my dogs has started to do sundowning since he's got doggy dementia and it's starting to wear on me too because of the lack of sleep. Anyway, keep doing what you are doing! 👍

[@spongebobsquaretits]

if youre trying to lose weight stop adding butter to coffee, youre adding extra calories that your body wont need to get from the ones you have stored

[@gonefishing3644]

This makes good sense. I have recently shifted my Keto and carnivore meals so that I ingest no food during the last three hours before bedtime and now have only two average size meals per day instead of three. I am still limiting my carbs to no more than 20 grams per day but am not giving up Keto chocolate candies because I have already given up so much else (bread, potatoes, stuffing, gravy, catsup, cake, crispy coated deep-fried anything, pie, alcoholic beverages ...). Also not buying expensive supplies to do finger sticks to measure blood sugar. If I have to cut calories even more, so be it, but I am not giving up the pitifully small amount of low carb chocolate I allow myself. Nope. Not continuing a semi-starvation diet without some form of chocolate. The morale hit would be too big.

[@martinellis7156]

Amen - I have been able to control all my cravings but life without a piece of 90% chocolate isn't worth living.

[@Craig-rs2cn]

Seems like you should quit!

[@terrythedad7240]

I got told at my local health food store that craving chocolate can be a sign of magnesium deficiency. That kind of fit my experience but I didn’t realize it. I have been taking magnesium at night to help me sleep for quite a while and I’m not especially interested in chocolate any more. Sad but true! LOL

[@randycarson2949]

My theory is do what you can love with or you will quit I do intermittent fasting and omad And have a keto snack I can live with that I will do 2 meals if out of town on vacation

[@UncleDavesKitchen]

I switched from IF to Adkins, I eat 3 meals a day and low carb snacks. I've lost 100 pounds in 10 months and gained 9 pounds of muscle. I'm beginning to think IF may not be all it's cracked up to be.

[@Mike80528]

I have personally found that a good Greek yogurt really helps me get off carbs when I find myself having "fallen off the wagon". I believe it helps reset my gut bacteria which in turn helps ease those carb cravings. I strongly believe those intense carb craving are from an unbalanced gut flora releasing toxins into our bloodstream when deprived of their desired food source (carbs)...

[@motherof3pearls]

Key, I love that you said when you plateaued you needed to changed things up to stress your metabolism further!

[@sixpackbinky]

What a strong woman your Mom was. In the beginning, very beginning , I felt horrible on keto, didn’t know if I was going to be able to continue but today is my 1 month marker. I cut out all deserts and sugars , no fat Boms.. been on two meals a day from the beginning IF 8/16 now today , 17 hours as of today.

[@sabazaidi9022]

What do you eat for meals to feel satisfied? I am struggling, always thinking about food. Do you drink anything during the fasting window? I am 46 , female and need to lose 10-12 lbs.

[@Bruce_Wayne35]

@@sabazaidi9022 Fatty meat and eggs, chicken, fish, vegetables. Fruits like blackberries and strawberries are very refreshing after eating a lot of meat and eggs. Pork cracklings or pork skins are useful if you want something with some crunch. I have seen nacho cheese-flavored pork skins for sale on the internet.

[@brendapalad7438]

My parents eat everything. They eat rice, bread, ice cream, sweets, etc. They lived up to age of 95 and 92. My mother was not even overweight. They have an active life and lots of friends.

[@saffanna725]

I think all the anxiety there is now around food - particularly in the US - is so bad for health.

[@FiftiesForward]

Both parents? I doubt this is true

[@brendapalad7438]

@@FiftiesForward even if I send you my parents death certificate you will not believe. One of the secrets to a long life is happy marriage and lots of friends.

[@WilliamStonich]

Being active is the key

[@m.b.593]

That’s awesome but it’s genetics

[@exhaustguy]

I lost 160 pounds on a Keto diet. I am never going back. This morning I had zucchini, mushrooms, onions, bell peppers, and shrimp cooked in EVOO with cajun seasonings. Will feel full all day. My dessert is Greek yogurt with blackberries.

[@kathygann7632]

My dessert is Costco organic blueberries with sour cream.

[@exhaustguy]

@@kathygann7632 - Sounds good.

[@CalvusTV]

My dessert is raspberries with creme fraiche. Delicious.

[@joanneclark8256]

Is that carbs tho .. All that veggies?

[@AShakyLife]

For maintenance veggies are definitely low carb. They aren't carnivore but they won't cause weight gain.

[@r.mitchcullins1299]

Love you Doc. Thank you for sharing such a complex subject, with simple explanation.

[@jmarkmorris43]

40 years of family practice as a MD in East Texas. Keep up the good work. I agree with your message. I am low carb in extremely good shape for 66 year old.

[@RedHeadOnTheRanch]

Good Info! I eat my two meals between 8am & 1pm I'm rarely hungry. I drink Celestial Seasonings Tension Tamer tea before bedtime. I've lost 10 lbs in two months and I'm 10 lbs away from my goal weight. So much energy gained and inflammation lost. Thanks Dr. Boz Keto Continuum is a fantastic book. It all comes clear!

[@janemarx1321]

That is a great tea!

[@KirstiCheetahh]

One problem with eating in the morning: You digest the food while working or doing sport. Digestion has to be done while resting! During the parasympathic phase, the rest and digest state. And for me personally, I have to eat in the evening because I can not sleep on an empty stomach.

[@harrisonclark4382]

@BB49 I don’t see this working for me because I have to leave my house at 6 AM. I can’t have my second meal at work. I still eat twice a day, once around 10:30, usually something like sardines, avocado, and Arugala. Then I have dinner at 4:30. Last night I had Salmon on riced cauliflower, with a side of Kale with balsamic vinegar and extra-virgin olive oil. Followed by a few macadamia nuts.

[@EDavis-bu7cx]

I'm not sure I quite understand. It seems like you're saying that what our bodies do on their own to regulate themselves is bad, and we should constantly change and 'stress' our bodies so that they cannot do what they're trying to do. That seems neither logical nor particularly reasonable. What am I missing here?

[@jeanetomblin5562]

Thank you, Dr Boz. I needed to hear this.

[@Pankomentator]

I don't quite understand the concept of high glucose in the morning. After a longer period without eating during the night, glucose levels are always low. That's why, when assessing insulin resistance, the first measurement is taken in the morning on an empty stomach, and subsequent measurements are taken after consuming a sweet drink.

[@Eclatdefoi_23]

Because during night the cortisol increases which wake you up in the morning. The cortisol increases the blood sugar. In the morning the blood sugar should be lower than it is.

[@juancastro5704]

One month in of Keto with 2 meals per day with intermittent fasting and I’ve lost 10 pounds. I feel full of energy all day and no longer stressed or anxious. I suffered from abdominal pain for a year and keto has helped me heal from it!

[@ross-smithfamily6317]

Fan of cycling on / off keto. The issue I see with unrelentingly continuing to "stress your metabolism" is that you must increasingly deprive yourself. Honestly, as much as I agree with the health benefits of keto / lower carb diet, this never-enough tiered approach to more & more restrictive keto seems like a recipe for a miserable way of living.😮

[@marcjames3487]

yep, I'm on a Keto Cheat diet too. I'll be strict for a week or so, then have some buttery cheese on toast for example. The body knows. Also Dr Gundry states that the brain still needs 30% energy from glucose ie carbs. I loved this short and sweet video but isn't the search for feeling ' better than good' addictive in itself ?

[@zipinha]

I also agree. For me it works best to not to always keto. To do it for a while and break a few days

[@grainiac7824]

@@zipinha yes me as well. Mindy Penz says changing things up makes your metabolism work harder because it doesn't know what you're going to do next and can't get complacent. Bredesen says dipping in and out of mild ketosis keeps metabolic flexibility to burn any source. Also again where are we headed when we just bear down harder and harder? I'm at healthy weight just want my brain healthy. Stressing over getting stuck and having to get rigid seems unhealthy. I think the flexibility is key for the brain. Banking in it...

[@lanazak773]

This is why I switched to starch + veggies + fruit. I think it’s carbs AND fats that is the problem. I’m much happier and don’t feel heavy after meals.

[@alexmorgan3435]

@@lanazak773 Your insulin levels must be sky high. Be careful of developing T2 diabetes.

[@Chercheure_Indépendante]

0:38 first mistake 2:15 second mistake, no keto deserts please. Increase your oxytocin otherwise 4:02 third mistake, measuring. keytones strips or prick your fingers

[@urbanknish]

I lost 90 pounds going keto right as the lock downs started. It wasn't an easy road because from time to time, I would stall. This is what worked for me and it might not make sense but I would shock my system by eating a bunch of carbs one day after I stalled. I would take a full week to get back to results after that but my body would reset.

[@berndhutschenreuther8342]

I did not strictly eat keto, but switched from a low fat to a low carb meal without extrems. I lost 15 kg, approximately and kept it. Maybe I was on Keto already. Instead of 3 rolls for breakfast, only half a roll, but again butter and cheese or ham. Less pasta, rice and the like at lunchtime, but almost no more sugar. This means you have to prepare everything yourself, practically all ready meals contain a lot of sugar. This kept my insulin levels in a better range. I never had hunger attacks again, except once on a walk when my relatives wanted to skip lunch. This is because the previous low-fat diet had contributed to my diabetes. If you don't have diabetes, it's hard to understand why you have to eat regularly. Now I eat fat again, even lard and butter, which I had replaced with supposedly healthy margarine, and I had also eaten far too much fruit. Now I've got over it. But I don't go to the extreme with keto, or only partially. My weight has stabilized, as have my diabetes levels. Also - surprisingly - my fat metabolism.

[@lilspeth]

I stop eating at 9pm, and don't eat again until 1pm. This is a 16 hr fast. Black coffee in the a.m. and water! I am losing the fat and feel great. I do eat sensibly and have a piece of cake every now and then, too. I give myself one day on the weekend to eat anytime.

[@Clyde-2055]

I’m lucky - I don’t like cake !

[@faustopereira3644]

Alzheimer, cancer, stroke and obesity are my biggest fears. Doing KEto fora a year here. From 94 kg to 74 kg. Thks from Brazil.

[@skyboy1956]

should be safe as you won't live long enough to get any of those diseases.

[@patrickreilly7256]

7yrs on serious keto. Never once made a fake keto food. The closest I came was mixing several different nut butters w coconut oil, grass fed butter, 100% unsweetened cacao, cinnamon and ginger powder. Also pure vanilla. Got over that quick. One ingredient foods are best. You can mix those yourself.

[@jb6712]

Oh, boy, you said it so well!! My favorite keto meal is a big salad with either sardines or mackerel in it (boneless, skinless---just can't do the tails and bones!), and a couple of fried eggs. On a day when I feel "adventurous," I'll make what the British might call a "fry up" of sliced 'no-no' vegetables (a small potato, sweet potato, carrots, parsnips, beets...), and that's my treat for the week.

[@HarryG-yr3zm]

Yep, agree with favoring early eating with 2MAD. I have always liked breakfast, though I can skip it occasionally or when motivated. However, it is way easier to do 2MAD with breakfast and lunch. In the evening, yes I could eat, but I don't feel the urge.

[@patriciaburch6471]

Eating grass fed beef and vital farms eggs helps me and has lots of vitamins

[@luislainez14]

I am new on the keto lifestyle, I had two meals a day before. So, I had no problem adjusting. Feeling great, 10 pounds less and feeling full of energy. Never subscribed to a gym before, now am doing cardio, soon I’ll do weights. No much doing it for weight loss but for health improvement.

[@Jpotts9161]

👏 👏 👏 👏 Everything she said, perfect! Increase water Decrease stress Sleep more 👍

[@nedic7]

Thank you so much. That also happened to me after I was fat adapted and feeling so good, I realized the food addiction is still there, I don’t want to have cravings anymore

[@lauraa2877]

Me too! I’ve been fat adapted for a couple years, but I recently started craving my keto sweets constantly after each meal. It got so bad that I was eating pieces of chocolate every couple hours, then a mug cake with whipped cream every night! I actually started to gain weight and was feeling dips in my energy throughout the day. I FINALLY figured out that the sweeteners were indeed keeping my insulin levels elevated which was driving the cravings. I decided I needed to cut out all sweeteners, the thought of doing that terrified me! That is how I knew I have a full blown addiction.😢 I am on week 3 of zero sweets, the cravings are still there, but not as intense, it was HARD the first week! I’m talking king crying melt downs. The good news is I’ve lost 4 pounds effortlessly and my energy is way up, no more afternoon dips. For me, it has been way harder than I thought it would be, but worth it. Sorry for the rant.😂

[@heatherhudson4468]

@@lauraa2877 great job giving up sweets! Glutamine is supposed to help with craving carbs. Maybe read up on that and see if it’s right for you?

[@lauraa2877]

@@heatherhudson4468 Thank you, I will look into it!

[@terrythedad7240]

@@lauraa2877 the sardine challenge helped me get beyond the cravings real fast. And showed me when I was eating for reasons other than hunger. It was sobering to see how often I was emotional eating. Also freeing cuz I only ate when truly hungry and after a day or two of sardines - the thought of more sardines can make you not very hungry. That also got me down to restricted eating times real fast.

[@boondoggle4820]

My advice is that you have to figure out what works for you, and if having keto desserts helps keep you on track and gives you that mental relief and brief moment of enjoyment that keeps you going, then by all means have a keto dessert. I’ll just say though that you can’t have it all. You may have to have one meal instead of two if you’re going to have the treat, or you may have to extend your fast for even longer, but if that small bit of enjoyment really helps get you through, I say go for it. You may just have baked fish and a leafy vegetable on the side for example as your one meal on the day when you have a treat. I find that I can do keto desserts with no problem but nut butters absolutely do me in.

[@fatillacing4131]

yeah I hated to hear her say stay away from them. I think the nuance is "which" ones. We found one that was both very tasty AND didn't seem to have a negative effect at all, at least on the scale, other than the expense of it. It was "homemade" though, not pre-packaged mass produced product. But you make a good point of maybe combining that with OMAD instead of having it on days when we're eating twice (or more). After all, there's still a mental aspect to it, and thinking there's no "sacrifice" needed is what put us in 40+ years of being overweight, and less than a year to correct that by just eating smarter. Don't want to lose the mental edge...

[@cleopatra7396]

100% agree with this comment. I'm never really a fan of people speaking in absolutes when it comes to diets. Usually the person saying to stay away from something has an issue with overindulging or it affects them negatively so they apply it to everyone and that simply isn't the case. I'm personally not a fan of most keto desserts because my body does not like "fake sugar". My favorite whole food keto treat is crushed walnuts, 100% total dark- dark chocolate, frozen blueberries, and plain greek yogurt. It is perfectly sweet, fits the macros and is filling.

[@achiyaku]

Thank you so much for sharing your beautiful message.

[@firstlast1732]

Morning eating is really subjective it just depends on what works for each individual it may not be proper for some people like me where my blood sugar is very low in the morning and hire later in the day so don’t give it as a blanket statement

[@claudenormandeau9211]

This lady is amazing, she cares about everyone

[@Scorpiomaj27889]

I promise you, if you can do 3 days of very low carbs, that's the hardest part.... and BUY ALL THE JUNK in the beginning, BACON, WINGS, CHEESE. Everything is a process, start on easy mode - swap the cheese for a salad later. Lost nearly 10 lbs in a two weeks when I got serious about keto, haven't had breakfast in years. (The hardest thing to give up was having 1 or 2 beers a couple nights a week - this really hurts your liver/insulin regulation.)

[@RawInSeattle]

solid adice and how i started... just work on ketting better each day, after awile,, your in ketosis

[@rx7engines]

I dropped 50 pounds in 6 months on keto, and I had 20 to go when covid hit, so I parked it for 2 years and maintained my weight, even tho I was seldom in ketosis, now it's time to get that last bit of fat. I spent most of my life trying to solve my weight issue, with no success, rode bikes, ran, hiked, lifted weights, all I had to do was change my diet to everything the government says we should not eat (KETO and intermittent fasting), and the weight fell off, who knew.

[@carlanfoltz8536]

😂good for you!! And very wise!!

[@tarantulady8565]

It’s like a conspiracy to keep us fat, metabolically sick & hooked on Big Pharma…🤔🤔🤔

[@siriusjones956]

Good for you. I don't see myself eating only twice a day like she recommends. You can still lose weight without being this strict.

[@2Truth4Liberty]

@@siriusjones956 " You can still lose weight without being this strict." Yes! If I had cancer, I would go strict (and do lots of fasting, etc.), but otherwise, you can become healthier without it becoming a burden - just bend toward the KETOvore lyfestyle and experiment to see what works best for you. The biggee is getting away from processed foods (sugar, flour, etc) which, of course, naturally lowers carbs. Unfortunately, with use of GMO, etc even many whole foods today do not have the nutrition that they did decades ago - and have lost much of the variety too.

[@anamariafernandezpabon822]

@@siriusjones956 OMAD is most for chronic diseases.

[@chantalberube1246]

Love your advice : switch your taste for comfort food for community time. What a nice thing to do !

[@_Mikekkk]

Being on carnivore diet I do not have those sugar spikes after meals at all like on your chart. 150 holy crap, my blood sugar before meal is about 100 and after meal it is same 100. Sometimes it is lower than before meal. And I love sweets, I use stevia for tea, coffee, ice cream and other. It does not affect my blood sugar and my weight.

[@earthacademy4549]

Keto & intermittent fasting are amazing when it comes to results, however, there’s a third critical component: prayer. Only constant prayer helps me overcome the spiritual battles and unhealthy eating habits that got me in trouble. Thanks be to God who gives us strength to fight our battles ❤

[@marilyncausey9348]

Amen

[@manulatin0]

Aleluya

[@gerriplourde1517]

Amen!

[@tinacobb7954]

To God the glory. Praise the Lord.

[@Blase-pp2sn]

Don’t think I could stick to Keto without Zeus’s support!

[@zogzog1063]

When I went Keto (01 01 2019) I never had the urge for sugar substitutes. I did (and still do) two meals a day - lunch and dinner. I have moved to 10:00 a.m. and 4:00 - 5:00 pm but I understand that current thinking is to have an earlier first meal.

[@mikewood8680]

That hit me. “Comfort without the carbs.” That’s why I’ve stalled out.

[@RedBaronFlyingApe]

I like all the different sleepy time teas. No sugar and they taste sweet. Warm, sipping drink while watching tv, etc. Also Fireside vanilla spice tea caffeine free

[@greghight954]

I started drinking hot broth in the evening as a snack. I find it very satisfying. I add butter to it sometime to make it savory and sometimes a bit of sesame seed oil.

[@Alle8ia]

Eat only the butter. Watch what happens.

[@24carrotgold8]

I use a Biosense breath meter. Unlike blood meters which measure circulating ketones, Biosense measures ketones actually burned. When fat is burned it does not leave through bowels or urine. It leaves through breath! 🥰🥳👍

[@brotheramos1613]

I have to agree with your comment about breath. When your breath is heavy smelly in the morning I know I burned fat because my pants and pijama are looser and looser on my body in the morning and after a week start to fall of my body...!

[@YeshuaKingMessiah]

Yes! Fat comes out in ur breath! Ppl just don’t believe me lol I try n take them thru lipolysis and they still don’t believe it. U literally breathe it out. I like blood levels to show what Im producing. Fat adaptation comes soon after - well for me it’s still about a month but soon in the scheme of things! The breath meter would sadden me as I don’t lose wgt so I’m not burning ketones, till long after I’m in consistent ketosis.

[@chrisbr1969]

Switching to a carnivore diet was the best decision I’ve ever made regarding my health! I’m in my mid-50s and I take zero meds. I feel like, and weigh what I did in my 30s.

[@interestedinstuff]

I detest guessing so went to a blood ketone meter within weeks of starting. As soon as the strips showed nothing I knew I needed to test circulating ketones. And given one should have low blood sugar at the same time, I made sure to check my blood sugar at the same time as my blood ketones. On top of that I realised that my blood pressure, weight, and measurements were valid indicators of what was happening. One needs to maintain or increase lean muscle mass if one is trying to shed some fat. This means resistance training. Muscle is denser than fat so one can look thinner yet be heavier. This is why measurements are critical. Good video. Excellent for beginners.

[@nellosnook4454]

My IF (Intermittent Fasting) OMAD (One Meal A Day) Carnivore Diet regimen: 1. Weekdays 18-23 2. Weekends 42-46 3. Monthly 66-70 4. Only 5 lbs. to go for my target BMI! 5. Feel FANTASTIC! 💪

[@ellieban]

“Don’t replace desserts with keto desserts: replace them with community” YES!

[@koof1776]

Plastic surgery~

[@williamjoyce7168]

Love the great desserts. The great steaks, the great baked potatoes. A good cigar after a meal. I guess, people have lost the art of making things from scratch. Or they’re just too lazy can’t know for sure. But wow I’m old now and I guess people are just waiting for me to die. but color me confused. why wait for your future make it happen.

[@BeefNEggs057]

Should you tell the person they are a dessert replacement?

[@Arabzene]

@@BeefNEggs057 Funny!!