Keto Eating for Beginners. My Rules

[@marilynharris4118]

1. coffee 2. eggs 3. cheese 4. fermented foods 5. chicken wings w/bleu cheese sauce

[@jassmann1000]

I have never eaten chicken wings. Will try them

[@H4KnSL4K]

Here's an important point to remember: *When* you eat breakfast and supper. For example, having maybe a later breakfast, but especially an early supper and then not eating anything afterwards (no snacking!) so that your body (and insulin) gets a rest; essentially a bit of time restricted feeding (intermittent fasting) thrown in. And if you can go from three meals a day to two .. that might help the budget a little as well.

[@stronzer59]

Rule number one , only eat when hungry Rule 2, there's no such things as breakfast, lunch, dinner, suppers there are only meal times, real food times Big Inc invented those terms to flog various products Eat fresh produce daily and wellness is the result, ps also add iodine

[@Petunia-fl9lu]

as long as you are not short changing your protein needs.

[@stronzer59]

I gave the Commercial themed meal times the flick years ago. I have given hunger control back to my GI. They have signals that activate when they require another load of produce to consume

[@karenbuchert3377]

Thanks, Dr Boz!! We all love you!!

[@andrewfong4216]

Chicken leg quarters are 80 cents/ lb regularly where i live. I like them better than wings, still a good amount of fatty skin, and a lot cheaper than wings.

[@H4KnSL4K]

Where I live, getting the fattier ground beef actually costs less. So I think that's a practical starting point.. plus a full 1 lb seems like a whole lot of food to me, so I think the budget impact would be less.

[@sparksandchips]

My breakfast is 2 eggs with salsa chipotle with sausage patty, coffee. Lunch is light usually chicken. Supper is a h burger patty maybe small salad with Italian dressing.

[@sparksandchips]

Also add a heavy teaspoon of ghee to coffe

[@michaele5075]

God bless you, Dr. Boz.

[@douglaslegvold9215]

I Like eating Kerrygold butter

[@sanebooks]

Me too!

[@SanctifiedLady]

Even their garlic butter is good with steaks 🥩

[@herculesrockefeller8969]

Chicken of the Sea sardines are $.99 here in suburban Chicago.

[@pattiemcd8790]

LMNT Chocolate Caramel everyday in my morning coffee. One packet split in half for 2 cups of coffee with 3 tsp of heavy whipping cream in each cup. I don’t drink coffee after 12:00 (noon).

[@selenataylor6959]

If you dont want cream in your coffee you can blitz in a raw egg. Delish! If you have to use pre shredded cheese, you can rinse off the starch before using.

[@Burgermullo]

Thank you Dr. Boz

[@kelsycunningham8452]

Butter and blue cheese in equal measure. 10 seconds in the microwave and cream together. Delish

[@mikejones4308]

I'm going to try that with goat cheese. Maybe addsome chives or some other herb.Thanks!!!!

[@geoffreyyoste45]

Whatever cheese, you can always refrigerate and make a compound butter

[@fathersunglasses6085]

Hey be careful with the microwave though as the way a microwave heats the food you lose a lot of the nutrition

[@SanctifiedLady]

Butter has a low heat set point… if you over heat it, it turns into an inflammatory substance to the body. Butter is for cool and warm foods, can melt it but no intense heating…. And definitely don’t heat it in the microwave in a plastic container that’s double poisonous. BPA and destroyed butter.

[@abdelrhimhagag8835]

Doctor thank you so much

[@michellewelch6013]

Your little booklet and big refrigerator magnet helped me tremendously. I don’t even think anymore, I know what works. And I don’t eat “fat bombs” and other fancy keto recipes. Cream in my coffee does jostle my blood sugar a bit. I dont understand that. I keep it simple. Love your work, wish I could afford a CGM constantly. Ive used one for learning, but not $100 a month.

[@kathyb.3359]

I have a high fat morning coffee with salt, maca powder, cocao butter, and regular butter. Whip it in the blender and am good for hours. Love the simplicity of your foods, Dr. Boz, especially sardines. They are my go-to food. 😊

[@jassmann1000]

I,m doing keto now for 5 years. I loved my cream in the coffee, but now I have to skip the cream. I started gaining weight after 2 years. And my body started changing. Slim in upper part and heavy legs and buttocks. Yikes

[@dvenezue1a]

Thanks for the sample menu. That's pretty much how i eat. Wings are the best.

[@TheDiscerningPath]

For a snack i will have a pickle sandwich slice wrapped in sliced cheese ...or i cook cheese blend like a cookie and put jalepeno on it

[@TH-vf5sn]

Just had 2 pounds of ground beef, 12 eggs and half a litre of kefir for breakfast, total cost 7 usd

[@majanovak7700]

We ❤ u dr.Boz!

[@mach179]

I think this might be the ultimate Keto snack. I blend cans of cod livers, sardines, tuna and anchovies in my Bullet blender. It doesn't taste like much, so I add ground pepper, garlic powder and onion powder. When I go kayaking I mix the seafood mixture with ferment sauerkraut or kimchi. Don't knock it, until you try it.

[@fireflamess]

i bet it tastes better than it sounds

[@douglaslegvold9215]

Get the generic grocery store mustard. Check the ingredients. Only mustard seed, vinegar, salt, turmeric and paprika. Avoid “natural flavor” or other crap

[@jassmann1000]

I use Hellmann's yellow mustard 2 g per 100 g

[@ironrose888]

Natural flavor seems to be in anything and everything processed. There is no telling what it really is 😮😢

[@walterk8602]

Excellent video. However, there was one point that you made that I found odd. You said that the cost of the days meals would be cheaper when you skip lunch. Firstly, if you skip a meal, make it breakfast or dinner and get a longer fast. Secondly, when you skip a meal, you find that you eat more at each meal, so you might find the cost to be the same.

[@ironrose888]

I try to eat the same amount at each meal but have 2 meals about 5-6 hours apart…. And yes, having a longer fast. But if I’m not really hungry, I don’t eat until I’m really hungry. If I skip my second meal and then I get really hungry late at night, then I only eat a can of sardines. But I really try to push through it and go back to sleep. 😴

[@norpfuseman1485]

Stay away from carbs entirely was the only way for me.

[@BettyGone]

‘What do you eat’ is definitely one of the first things people ask. You have provided us with all the information we need about what to eat, it’s simple. Thanks Dr Boz!

[@RondaKay]

Thank you Thank you

[@havanaj8467]

Most people Don’t like sardines. Don’t eat it if you don’t like it!!!! Most people don’t digest the protein in eggs like me. You don’t have to eat it if it bothers you

[@peteranserin3708]

Speak for yourself. 'Most people you know'.....

[@emh8861]

I like sardines, but with crackers or rice . 🤣

[@H4KnSL4K]

@3:19 - What a breakfast! I have like one egg for breakfast, plus the equivalent of a Tb of butter. (Though I usually add a little bit of chopped up shallots) I think I heard that my shredded cheese comes with tiny sawdust instead of potato starch, so .. well, I usually add a couple slices of marble cheese. You must be pretty hungry to have 6 eggs plus a can of sardines!

[@jassmann1000]

I eat 3 eggs and cheese

[@ironrose888]

I usually eat 2 eggs, onions, spinach and a half a handful of cheese. I don’t want to stuff myself and don’t want to sleep. I just want to eat enough that I’m not hungry and keep busy. I do everything to keep my mind occupied and off food. 😊

[@H4KnSL4K]

I forget that I have a bowl of supplements, washed down with my butter coffee. That takes up stomach space as well. If I add a sausage, I am totally stuffed

[@douglaslegvold9215]

Raw dairy is my splurge. Raw kefir! Raw heavy cream is a big splurge for me.

[@vivac2268]

Marketside angus beef franks have < 1 gram carb per serving, cost $4.98 for 1 pound (8 franks)

[@douglaslegvold9215]

Drink extra virgin olive oil and coconut oil if you like plants.

[@ironrose888]

I prefer coconut oil it has helped me when doing OMAD-one meal a day 😊

[@Sabbathissaturday]

When I eat sardines and eggs in the morning, I’m stuffed all day until I eat supper.

[@shelliewebb1631]

I was in keto last year and lost a lot of weight. It only took a few cheat meals and I fell off the wagon. My inflammation came back with a vengeance. I ended up with systemic gout and my rheumatologist suggests the Mediterranean Diet. I’ve had to have my knees replaced, I have pains in every joint, bursae in my left hips, right rotator cuff inflammation and now need right carpel tunnel surgery and left hand trigger finger!! I’m a mess!! I have not gained all the weight back, but it’s been super difficult to walk(1.5 miles per day to strengthen knees) HELP!

[@maddisonbythesea3015]

Just for future reference Nathan's hotdogs only have 1g carb each.

[@aletheiaquest]

You mentioned picking whatever salt is in the cupboard...Is it ok to simply throw back some iodized salt in water or would it be better to purchase iodine in supplement form? If it's better to purchase iodine, does the kind matter? For example nascent iodine vs anything from Lugol's?

[@ironrose888]

I put my 3 drops of lugol’s iodine in my first cup of coffee. No coffee or tea after 2pm. 😊

[@mariannatodd7010]

I have found cronometer invaluable in finding actually nutrient dense foods, and how much I would have to eat to get any significant benefit. I've worked myself up to one can of sardines a day, along with my other food, and I'm gradually going to do 2 cans a day. I can't get away with a half can every few days, lol.

[@ironrose888]

I give any leftover sardines to my chickens and ducks. They love it!

[@BassPotter46]

When I coach, I try to teach people to “think keto.”

[@dahnoied6893]

Hamburger, sauteed then cheese on top and a million other ways. Chuck roast / steak done a million ways. Chicken done a million ways.

[@LivHard]

Thanks, kindly, Dr. Boz. I’ve followed your channel for years and enjoyed great success on a keto diet. I learned last month that I have elevated lp(a) levels, which puts me at high risk for CVD. My doctor recommends a significant reduction in saturated fat consumption to prevent a MACE. Can you do a video on lp(a)? Thanks.

[@GailCooper-u8y]

Yes I would like that also

[@athomas897]

Easy peasy ❤

[@TOSStarTrek]

Not on Keto but at least 1/3 of the time it helps on a non Keto info. I adjust for vitamins and minerals. So your food may cost more but you eat less.

[@ChildProdigy728]

Dr. Boz, are there any harmful implications that eating in this way might have on someone who might have gut problems? Like ulcers or something?

[@verekrug1]

Hello I was wondering about the electrolytes with keto, do I need to take supplements or how do I know that they are not balanced? thanks :)

[@2Cruz808]

Dr. Towanda Boz!!!

[@jenniferwilliams4331]

Could do this again with dairy substitutes? Being low carb/keto and not being able to tolerate dairy is very tough. Thanks!

[@josebrivera1716]

I dont worry about budget. I am more concerned with carb count. Using net carbs I went from an A1C og 6.3 to the current 5.1. I Hate sardines, Never ever will eat them.

[@rsolom6]

Mackerel

[@justisexo]

Any suggestions for non coffee drinkers? Should I be adding butter to my tea? In the transition switching from low carb to high fat keto and I’m struggling to get enough fat.

[@christokok1630]

Sounds like a lot of dairy, what if you are lactose intolerant? Also have diverticulus, so the abdominal massage makes the most sense, and thd chia seeds?

[@ironrose888]

You get to choose another protein-fat source. It works as long as you choose foods that are high protein and fat. My friend can’t handle milk or soy. She eats more eggs and my chickens are her egg source. Yeah, she buys more eggs. I can only handle fermented milk, so milk kefir and yogurt for me. I can handle some cheese but not a lot. 😊

[@laurie2355]

Could you please answer a question for me? I want to continue the sardine fast for 30 days or even longer, is it safe? Thank you

[@robertfansler7800]

For a healthy fat, I eat extra sharp white cheddar cheese.

[@tomswinney9499]

Dr Boz… great video for beginners. We’ve been at almost a year now and have almost lost 100 lbs. Seemed to have stalled out. Usually fast 24 to 36 hours each week, eat within a 4 (or less) hr window and generally keep carbs below 20. Wondering if coffee could be tripping me up. Dr Ken Barry did a short saying black coffee can be 4 carbs a cup? I generally have 3, sometimes 4 a day. Seems like an extra 16 Carbs could be part of my stall?

[@peteranserin3708]

6 eggs is way too much! Is this for 2 people?

[@wabug8423]

I know this is very much about budget. But Is there any limit to Keto friendly veggies if budget is not a primary goal??

[@vickimartin7601]

98 cent sardines? The cheap stuff here in Arkansas is $1.39 a can. 🤨🤑

[@GailCooper-u8y]

And going up

[@Stampabay]

How much protein should a menopausal woman eat a day? My ideal weight is 5’2 but I am not able to eat more than 80 gm of protein daily. Does it make me malnourished and unable to lose weight? Thanks

[@amyv8416]

How about starting the day with just heavy cream? I cannot stand the taste of coffee unless it has about a cup of sugar in a 5oz of coffee. So gross! And I have tried to manage sardines. Is there any way to make them taste not awful? I did the BBBE carnivore challenge for a month, after 5 months of strict carnivore, and I felt great. Then I went keto, and my carb cravings came rushing back. Is carnivore, or even meat and fruit, healthy enough? I am 63 female, down to 185 from 255.

[@martgryfny]

1. Try experimenting with the degree of roasting, brewing method, there can be HUGE difference in taste, and of course don't even look at instant coffee 2. Your taste can get used to things that are not sweet, it just takes some time, I base this on my own experience too, eventually try stevia 3. You have to supply different things in vegetables to your body, and as I already checked, fruits is mostly no-go for keto, unless you like lemons 4. Any additional carb must be burned, exercising EVERYDAY even for 25 minutes is great way to burn additional glucose in muscles, and it will also improve your overal shape 5. Choose interval and strenght training over cardio, it is way easier to fit it in so small time window and it gives great effect, the training should be intense, do not hesitate to start with an advice from personal trainer so you will not harm yourself 6. everyday training is very good for brain also (increases BDNF), and it is much easier to fit 7x25 minutes in you daily routine than 90 minutes 3 times a week

[@douglaslegvold9215]

I like avocados 🥑

[@eddysgaming9868]

This is timely. My wife and I joke about our favorite way to eat sardines. lol

[@robertfansler7800]

Watch the Charlie Chaplin movie “Gold Rush”, where he sits down to dinner, and there’s only one sardine on the plate))

[@jassmann1000]

I follow ketogenic woman she has a lot of recipes with sardines

[@ahazuda2010]

Any other suggestions for breakfast if you can't eat eggs?

[@ToddASchuh]

How long can one stay in ketosis and be healthy?

[@mellymouse72]

What brand bratwurst/sausage?

[@logicalone41]

I have tried sardines several times, with hot sauce, and other things, but I just can't get past the taste! I wish I could!

[@earlgrey691]

Peg on the nose ? Worth it for the vast benefits of these humble ocean goers.

[@robertfansler7800]

Try smoked herring.

[@losapriscos7258]

Add a (drained) can of clams. You'll be surprised at the new texture they add, and the enhanced flavor.

[@jassmann1000]

Try suggestions of KZbin ketogenic woman for sardines. I love her recipes

[@gloriahouseman2987]

INJECTED INSULIN. I am still injecting insulin. My doctor has reduced it quite a bit since I began the low carb diet (20gm or less/day). I'm hugely insuline resistant, I stop eating at 4 or 5 pm and at 7 the next morning, my glucose is STILL CLIMBING. I have a Dexcom. I'm overweight for many years. Am I supposed to wait until I'm not injecting ANY INSULIN before I worry about making & burning ketones? It sounds to me like this whole thing is not for folks who are injecting insulin...

[@davidrhodes7128]

Don’t go low carb just eat the best steak 🥩. It’s full of nutrients, more than vegetables. Eggs too , full of nutrients.’in two or three weeks you’ll be free of problems.

[@lindamobbs3003]

I'm still injecting insulin too glucose high also

[@andrewfong4216]

Me too. Still on 78 units per day and starting to experiment with time restricted eating. I had to quit the "carb smart" ice cream because even though it has low net carbs - still raises my blood sugar. Keep at it. I'm 1.5 years into keto and seeing improvements, but it has been slow for me too.

[@rodericksibelius8472]

We can learn how to eat with NUTRIENT DENSE from a Northern 107 Year - old woman named WHANG-OD Maria Ogay, living in Northern PHILIPPINES, remote area of the province of KALINGA.

[@kelsycunningham8452]

She's perhaps late 70's. Possible she's vegetarian. It appears as if the years haven't been too kind to the poor old thing.

[@rodericksibelius8472]

@@kelsycunningham8452 107 years of age and still active and no known ailments nor METABOLIC diseases.

[@cathyellis248]

I'm on Metformin as well as 8 units of long acting insulin a day. I'm not overweight. My blood insulin was 1.5 before being put on insulin. I eat two meals a day....keto diet. I used to go into ketosis, but can no longer achieve this. Is it because of the metformin and insulin I'm taking? Please help!

[@YeshuaKingMessiah]

I doubt ketosis is possible while on insulin

[@douglaslegvold9215]

Like eating Kerrygold cheese

[@caststagemysteries]

How about fruit with part of the skin? Mango with a couple bites of the skin- increases flavor and balance. Banana with a few bites of the skin- does things for tooth enamel. Papaya with seeds. Apple with the core.

[@losapriscos7258]

I think you still don't quite understand that those fruits are not allowed in keto, due to their high carb and sugar count. Not allowed even in Dirty keto.

[@caststagemysteries]

@@losapriscos7258 It's only a few times a month. Ripe berries on bushes.

[@losapriscos7258]

@@caststagemysteries berries yes, the ones in your first comment are not allowed in keto.

[@onyenmehieihenagarankeoma2070]

If you want to be in ketosis, those fruits have no place in your food choices. They are chock full of sugar.

[@MoonlightCreations1]

How do we lower cholesterol?

[@svetlanaulmann9104]

I thought on keto we should eat twice or once a day...but here 3 times...

[@LingoNerd-pip]

Well, it’s probably for beginners. When you become keto-adapted, you eat once or twice a day

[@joytoboroff6694]

If you don’t drink coffees?

[@brianwilless1589]

Where are you buying these 98 cent sardines in olive oil? Only 98 cents sardines I find are in soybean oil!

[@douglaslegvold9215]

Eat sardines

[@marysejoyal]

I have allergies to eggs and cheese 😏 so what am I suppose to do.

[@mikejones4308]

Chicken Drumsticks are cheaper per lb, sometimes on sale for $0.99/lb, higher in fat than wings, and taste great brushed with olive oil, favorite seasoning, and air-fryed at 360F for 12 minutes, flip, air-fry for 10 more minutes. 3 large drumsticks = 1 meal.

[@GlueTubber]

chicken thighs - more meat, more fat! yum!

[@louonUT]

I got my new keto sensor ,, I am wondering why it is dangerous to be in ketosis past the 40 and higher count mark ? So far this is my third or is it 4 th day and I was 18 when i woke up this morning , is that normal ?

[@DoctorBoz]

I suppose it is the statement their lawyer told them to add … I am being honest when I reply that I don’t know

[@DoctorBoz]

The numbers in the first week can be a wave of ketones … it will settle down … stay the course

[@louonUT]

@@DoctorBoz If you don’t know -I am taking that as probably is fine and as you said lawyer making sure they are covered! If I ever reach over 4O I won’t worry about it . I doubt someone stays there constantly but I have a lot to learn.

[@louonUT]

@@DoctorBoz 💖 Thank you for answering me.

[@Lumi7-7]

Is mushroom coffee ok?

[@younginvestor5627]

What?

[@felipeoliveira2219]

and Ppl saying they cant make healthy meals with $300/month

[@missiris1234]

I really hate sardines. There must be others out there too

[@robertfansler7800]

Try canned smoked herring.

[@andrewfong4216]

I like eating sardines - but the smell! I don't want to take them to work for lunch because of the odor. I did eat a can of tuna yesterday at work.

[@TommyBoy11]

I failed at keto, partially because I did not know what to eat other than butter , coffee, and sardines.

[@daytonvalleydeals6056]

TONS of keto videos on KZbin! Eat meat, eggs, butter, and low carb veggies like cabbage, brussel sprouts and broccoli

[@andrewfong4216]

Meat, eggs, cheese, and modest amount of low carb veggies. Keep it simple.

[@ADONAIsays-so]

I can't seem to eat one of my house meals in a day....

[@trekker624]

Can I still do keto when i have stage 2 CKD?

[@nataliajimenez1870]

Keto is moderate protein and very low carb so it's very protective for the kidneys. You just have to monitor your electrolytes in your blood frequently because sick kidneys have a harder time maintaining the electrolyte balance in the blood. You may need to modify the sodium and potassium in your diet based on your lab work. Also certain medicines that you may be taking may affect the balance. My husband died of a heart attack brought by very high levels of potassium in his blood (he had severe kidney disease), so I take all this very seriously

[@MOAB-UT]

Good info. but do NOT scramble eggs. Boil, pasture raised (not free range, not only organic- PASTURED), for ~5 minutes. This prep. is far more nutritious.

[@andrewfong4216]

What's wrong with scrambling?

[@MOAB-UT]

@@andrewfong4216 Nothing, if you don't mind killing all the nutritional benefits. I used to like them too and bread and home fries! Anything above 160F kills nutrition in a big way. A pan can reach 250-300F to scramble eggs. A light, 5 minutes soft boiled PASTURED egg is by far the most nutritious. I have read books on this subject. Yolk should be runny. This method is even healthier than a raw egg. We can digest an egg better when it is slightly cooked.

[@GoCatGo-lp5bq]

Food in Seattle is more expensive.

[@ClydeVisser]

Kosher dogs are low carb, btw.

[@robertfansler7800]

But it’s still processed meat. Better grilled chicken breast, dip it in a masala curry sauce)

[@joanie2shoes]

Chicken wings aren't cheap any more, not since there are so many chicken wing restaurants! Chicken thighs and drumsticks are cheap.

[@misslafalot]

Tell Grant I sent you

[@keithhaken172]

🤙

[@im_agine852]

Is keto heart healthy?

[@susieque5030]

Absolutely! My Triglycerides are 67 My HDL is 92 My calculated LDL is 88 my MD is Happy!

[@fireflamess]

as long as you buy high quality, non-processed don't cheap out on ingredients

[@losapriscos7258]

Yes.

[@YeshuaKingMessiah]

Did anyone add this up? I eat 2# wings easily, maybe 3

[@andrewfong4216]

Then switch to leg quarters or watch your portion size. Leg quarters are less than a dollar/ lb where I live.

[@YeshuaKingMessiah]

@ $2 here and I’m in Miss lol

[@ranimouf]

Do some workout videos. I like to see you breaking some sweat. Lol

[@Protector-GL]

Ive been on keto eating and I am feeling tired everyday.

[@martgryfny]

many things could be the reason, not only the diet, se a doctor, test your blood, etc.

[@stephweissinger]

Not touching sardines.😝

[@Blondetech]

this is soo many calories though..

[@rj-vj8gr]

if someone is morbid obesity I don't believe they should be eating as fat as a normal person.

[@lynnwilliams5432]

We have all seen Rabbit starved people worse than Fasting no great stages. They just have those stick limbs no muscles 💪.

[@louonUT]

I just started a couple of days ago. I went t to have bacon yesterday with eggs 😳 did you know there is sugar in the bacon?

[@fireflamess]

usually about a gram per serving. no big deal

[@karebeartheOG]

You can also buy bacon with no sugar added, just have to check the labels.

[@louonUT]

@@fireflamess ok I will remember that but starting out I don’t want any .

[@louonUT]

@@karebeartheOG good to know. I will be checking those labels.

[@hexchad765]

Ya coffee totally huh huh ☠️

[@tomdeweese9547]

BEEF BUTTER BACON & EGGS. SIMPLE, DUUUH!

[@misslafalot]

Shredded cheese potatoes starch lol franks