Keto Food List for Beginners, the ultimate eating guide! - Dr. Boz

[@yvonnestalteri7165]

I remember when back in the 80's the rule was "the more solid the fat was at room temperature the worse it was for you", it is amazing how diets change!

[@RobCLynch]

Brilliant video. I've been doing pretty good on Keto since June 2020 and I've lost 82 pounds - that I badly needed to lose. Despite doing well, this was still a great resource and I'm still learning.

[@cjenkins-pratt9480]

I was pleasantly surprised at how good the sardines in olive oil tasted. Thumbs up!

[@evieo1086]

A downloadable option would be very helpful. (to purchase of course). Freight cost and Currency exchange make this book very expensive to purchase from New Zealand and Australia

[@karenhunt-cook2192]

Dr. Boz, I purchased your keto continuum book and work book. I’ll probably purchase this one too. Had I known earlier about these I could have saved hundreds of hours inventing my own. I’ve been 20-0 carbs the last 9+ months. Working on my insulin resistance. 😒😳 It’s actually improved a lot since Sardine and water fasting. I’ve done a full 9 week 72 hour fast, and a second 8 week 72 hour fast plus a 48 hour fast. It was a camping vacation and I made a choice to eat with my friends. I’m considering doing this monthly, every week. Until I choose something else. I’m really impressed with the Continuum Work Book. I simply chose to Home School instead of joining your 21 day course. Where I am right now with my health is simply amazing. Thank you for all you give and offer for a minimal fee. I wish you had a page to interact for $5.00 a month like Dr. Ken Berry. I’d join it simply to give back. Shalom agape, KC - UR.Thoughts.Count

[@Malmieke]

Love your hair like this, beautiful natural curls.

[@brucebrown73]

Add 1 ounce of liquid colloidal minerals to these daily and you will see a huge improvement in your health. Plant derived colloidal minerals are the best secret to health along with these great suggestions by this fine doctor

[@JoseGomez-gr3tf]

I am very grateful to have found your channel. I've been doing keto for 18 months and it changed my life. I admire your service, thank you. Blessings to you and your family

[@catherinern747]

So GLAD I found you! Best explanations and education I’ve seen since starting keto 2 years ago, thanks so much! Looking forward to the new book I’ve heard you mention in a few recent videos!

[@KetoCookbooksCorner]

*Your comprehensive food list is incredibly helpful for beginners, as it covers a wide range of keto-friendly options. Thank you for sharing this fantastic resource and helping us make informed choices while starting our keto journey!*

[@camperjack2620]

So, in the last 90 days trying perfect my keto program, my cholesterol shot up a hundred points (both hdl and ldl) and my doctors pa went ballistic on me. I also was disappointed to see numbers in the mid 300s. No more coconut oil, going back to olive oil. No corned beef, mostly soup for dinner, I will have to have a balance of all these different numbers. No sardine fast, maybe just a plain water fast.

[@sandrawestley4193]

Sardines in no way should increase you cholesterol, I would look at other things, like red meats butter, but definitely not the fish, that all good for cholesterol.

[@Cindee381]

It’s interesting how many different perspectives there are on diets. Do what’s best for you and your body. I’ve done strict keto, wfpb raw, vegan, you name it. Lab wise my wrist was when I was eating keto I tested out out for a year and my cholesterol were high (although not always an indicator of having heart attacks or strokes it’s the type of plaque and if it’s stable), my blood pressure were high, couldn’t sleep, etc. I did lose weight but as soon as I introduced a minimal amount of complex carbs, I gained weight. Vegan was best lab wise and I felt good but didn’t have energy. I did low carb vegan and I didn’t lose an ounce of weight and felt fatigued, the best “diet” I’ve ever been on is moderation of all major food groups and no processed foods at all. And no oils except cold pressed high polyphenol evoo. Lower carb fruits like berries and apples, complex carbs like lentils that have a lower gi, extra pan chicken with a healthy fat like raw nuts or avocado. I lost 175lbs and feel decent.

[@TMB247]

I had a bunch of Dental work and could not eat solid food so I ate Brunswieger / Liverwurst and soft eggs forever and felt great OMAD Now on round 2 of my Dental work I have no problem going back to that diet (although I have added heavy Cream w Protein stuff as a meal substitute and with that I easily do not get hungry for 48 hrs. (I do not eat by the clock, I only eat when hungry) Thanksgiving I ate everything and stuffed myself with all those carbs and I woke up the day after hungry... but now I'm good again

[@tjstatler]

Doctor Boz - Liverwurst, pepperoni, most bacon, Spam all have sodium nitrate. Isn't this bead for you? While the nutrients in them can be good - especially liverwurst - the nitrates cause headaches swelling, etc. I always thought if eating clean keto, we would want to avoid nitrates. You have items with nitrates on your best list. I am confused and this runs contrary to what many keto docs suggest for long term keto foods.

[@infiniteawareness2698]

Hard to believe this chick is an actual doctor...You need to try vegan Keto...Better then eating all this poison cancer causing crap.

[@sixpackbinky]

Dr Berry says spam is fine too. The nitrates aren’t to worry about especially if you can’t afford high priced meats, it’s better than eating carbs by far.

[@sandrawestley4193]

I always buy nitrate free bacon, but I don’t think I could eat Spam, they used to eat it in the war, I have tasted it and I just felt more concerned as to where they gathered the meat from.

[@lucymileo1226]

I need to ask Dr. Bosworth a question: Am I too old to do the keto diet? I am 81 and in fairly good health. I need to lose 50 lbs.

[@missthunderstormable]

I think that s awesome!

[@helledhiin]

My dad did it at 77 and it worked for him 😊

[@sixpackbinky]

You’re never too old!

[@sandrawestley4193]

I am almost 80 and I am doing the Keto diet with my husband, your never too old to eat properly and avoid processed foods, you will feel much better, and clear headed on Keto. I’ve even done the sardine fast, which was not difficult at all, for 3 days, was a bit sick of sardines by day 3 but I did it and lost weight, and I will probably do it again.

[@cestina5427]

I am 81, needed to bring my blood sugar down from just into the diabetic range which a blood test revealed in February. I am now down 52 lbs and having tried every possible diet through my life, this has been the easiest, pleasantest way of shedding weight I have come across. Oh and the blood sugar is now normal.

[@IRS-Tax-Resolution]

Dr. Boz, I bought your food guide over a year ago. KETO has worked for me, somewhat, but GOUT is an ongoing struggle. I'm not sure if it's oxalate dumping or rapid changes in UA levels. I have been introduced to the Carnivore Diet and read Toxic Superfoods by Sally K Norton regarding the Oxalate Poisoning thesis which is an eye opener. I decided to continue with Ketovore, mostly meat and very few low carb/low oxalate veggies. So far so good. Can you shed some light on the whole oxalate biochemical theory and how it pertains to your food guide as there are some pretty high oxalate foods on the chart (Spinach). Does it need modification?

[@katali119]

I wish you did a digital download option of these resources for your international customers.

[@VoIPPortland]

Pretty hair style. You look so young and healthy Dr Box. Appreciate all your knowledge!

[@fredweis2383]

Box???

[@sandrawestley4193]

Dr Boz

[@larrydvorshockii5935]

Dr Bos, I will attempt to order this book, it's great, hope I can get it. I agree with all you've said, except for one part - I will disagree vehemently! You dislike pheasant, I live in Pa and have eaten more Pheasant than I have fingers & toes to count. It's great - providing you don't crunch down on a BB! Now Brussel Sprouts........I would rather cut a sensitive portion of my anatomy off with a dull rusty knife!!! Grew up being forced to eat them every week & I loathe them! Good video, thank you!

[@mittengrandma807]

I ate braunschweiger all the time growing up! My mom bought it all the time. I remember braunschweiger sandwiches as a kid. They were great! Obviously, don’t eat the bread with it.

[@mrmrclark]

Me too! My mom would make her sandwiches with bread-length green onions, and she would share them with me (by adding some mayo to mine)…loved it!

[@momokimby67]

What about the sodium nitrates?

[@bobcocampo]

We eat moringa, sweet potato leaves, chili pepper leaves, alugbati, etc

[@lauraaday3230]

Love your hair very cute. Tbanx for all the advice and Info

[@natsway]

I've been on carnivore for 6 months, lost 40 lbs, LOVED it but, several "negative" things happened. First, my overall pain level hiked. Joint & muscle pain have increased 10 fold. Second, my thyroid numbers are all off and my endo is wanting to increase my meds. My cholesterol numbers are now the worse they've ever been and my CRP marker is now, off the charts. I have no energy, I'm in constant pain and I don't know what to do from here. She suggested I add fruits and veggies in my diet so, I went back to a diet I was very successful on decades ago which is the 6 week body makeover, but, this time around, not doing so well. Since adding the fruits and veggies back in, I'm more bloated than ever. I went from hardly passing any stools at all on carnivore to massive amounts now and I feel, backed up all the time now. I'm CONSTANTLY hungry despite eating 6 times a day (every 3 hours) and I went from losing a lb a week to losing NOTHING, in the past 2 weeks. I am NOT, a fan of fruits and veggies and I want to go back to carnivore but, I'm worried about the outcome with how I'm feeling. I also have MS and heavy metal poisoning and metal allergies. I am unable financially to have the metals removed and am now questioning if that's why everyone else are having these amazing results and I'm not despite following it to a T? PLEASE, anyone qualified on the subject, if you could chime in with a suggestion, I'd be very appreciative. I'm also looking for a keto doctor in my area (Rhode Island) so, if anyone knows of one, by all means, share.

[@jcd2472]

What is your thoughts on oxalates in vegetables and nuts?

[@zuleikadobson]

I sincerely hope that you have majorly updated this list. No sugar in sausage. So what about the starchy, cereal stretchers that are frequently added???

[@rabokarabekian409]

I was a child when ads urged giving babies soda pop, it was claimed doctors recommended selected cigarette brands, Jello was a staple "food", hyper-sugar was in all food-like substances marketed for kids, and trans fats were propagandized as healthy (although by law restaurants could only server butter at the table).. My hillbilly Granma we lived with put the 4 W's into every food: White flour, White sugar, White grease (from her used-grease pot), and White salt. There were multiple desserts to be had with every meal. Ah, what sweet bliss! I was a pathologically diabetic 46 years old when I finally broke free of all that addictive self-destruction marketed to us all. Supply creates demand.

[@seand1011]

Does it matter what oil the chicken wings are fried in? I've read and heard to avoid soybean oil, canola oil, shortening, stuff like that.

[@sandrawestley4193]

She has just said avoid seed oils, she’d just put 2 oils from seeds on there just to please some in her classes, but really if you can avoid them and use olive oil and avocado oil then that’s much better for you

[@CabinGirl2001]

Many Buffalo Wild Wings uses beef tallow to fry their chicken wings. Just call and verify your local restaurant.

[@MargauxNeedler]

Which oils are safe to heat?

[@annstubbs2256]

Slipped up. Ate carbs all yesterday . Slept all day today and feel really rough 🤢

[@rembrandt702]

How about the lectins in veggies? Nightshade screw with your gut. No tomatoes.

[@joycemedovich476]

Where do anchovies stand? Near sardines?

[@LiveLaughLearn]

🔥🔥The keto quality food guide link in the description goes to an error page. I need to go back on keto and just want to not do a lazy keto. Thank you 🙏🏽

[@joevee5619]

Doc…do you have an opinion on lectins and oxalates as it relates to spinach, kale, etc…Thanks

[@karenholland2593]

FOLLOWING

[@bobcocampo]

How about coconut chips

[@das6708]

Spam 2 oz serving has 1 gram of sugar, can is 12 ounces. So I'm confused at this suggestion @ 14:44

[@tommyrq180]

No reply to this so let me try. Spam has 6 total grams of sugar for a whole can (1 gram per serving). BUT that can of Spam also has 96 grams of fat (16 per serving) and 42 grams of protein (7 grams per serving)! THAT is why it’s on this list. The fat and protein dwarf the carbs. This isn’t about ZERO carbs; it’s about low carbs. And Spam is really quite low in carbs from a complete caloric perspective. So don’t be confused. It’s just math. 😮😊

[@michq5893]

So for fasting for autophage repair..if I take the BHB drink it stops autophage ?

[@Chaundradickinson]

thanks

[@JakeThesnake-k1n]

Do you have an electrolyte drink mix that I can use during a fast that won’t break my fast? Thanks!

[@leahk8555]

I think she recommends water with a little salt (like pink Himalayan salt) to restore electrolytes.

[@StreetTruckinTitan]

@@leahk8555 Celtic sea salt is best

[@louisewaddell7216]

your little book how much is this, i live in Australia is there any chance of getting one somehow? Bye the way i love you expertise on The Keto Diet i have been on this for 6 days now and loving it

[@denicegiusti6971]

what about sodium nitrates???

[@sherylynwhite9817]

And modified food starches

[@NickWoolfolk-n1m]

I can’t find this book, Quality Eating Guide on your website

[@juliamclaughlin1793]

Thank you very much. 🌸

[@richardwhitaker3835]

I could Hog some spam,eggs, bacon Tubes of hamburger meat, liver at the fill in station 3 blocks away. This is so groovy

[@TheAtl0001]

Off topic, you look amazing. Yet, glad you got rid of the Shirley Temple hair 😜

[@riclarred2446]

Other doctors say not to eat pork because they are feed a chemical to make them lean. Please help me understand?

[@YOU-niter]

That’s just it! How do we know we can trust what we eat especially knowing animals are fed unhealthy chemical too.

[@gingerpoag8299]

@@YOU-niter buy Organic

[@sixpackbinky]

I can’t eat pork it makes me nauseated .

[@krishsreenivas3876]

Anything vegetarian Dr?

[@jamesowens2781]

Hey love your channel I have learned so much

[@normanspurgeon5324]

Any effort to provide fiber? oat bran, wheat bran, psyllium husk, etc/

[@StreetTruckinTitan]

dont need it

[@cherylgarrett4455]

Here in Houston, it's tacos at the gas station. haha

[@SharkFishSF]

Why does MCT oil not freeze in the refrigerator and can we use it instead of mayonnaise on a meat?

[@sandrawestley4193]

It’s been refined I think, mine is very smooth and light, but I wouldn’t be able to eat it on food, I just gag on oil. If you bought coconut oil from the supermarket it does go solid here UK in the winter, but I couldn’t cook with it, because it gave me violent indigestion, so I just take MCT in my coffee a reason at a time.

[@SharkFishSF]

@@sandrawestley4193 MCT didn't give any effect on me during keto for me though.

[@AllgoodAutomation]

some of your affiliate links no longer work. Just thought you should know.

[@panchovilla7235]

Won’t lard and bacon 🥓 grease plug up the arteries 😮

[@StreetTruckinTitan]

no. Sugar and seed oils / processed foods do that.

[@scootinking5289]

Good info

[@mikejohn5573]

According to consumer reports , albacore tuna may have excessive levels of mercury.

[@YOU-niter]

Great! I just ate what I thought was a keto friendly meal & ruined it by using olive oil I cooked it in 😫

[@YOU-niter]

13.10 on this video just taught me I have loads more to learn🥺 I can’t believe I spoilt my start of serious keto heating olive oil to cook my sardine omelette in😩 Can you tell me why I shouldn’t even put that in my body as you say on here Dr Boz please? Worried now 😩

[@sixpackbinky]

@@YOU-niteras long as you don’t overheat olive oil is great. I drink a tablespoon full daily. I cook with it , just don’t let it smoke.

[@sandrawestley4193]

As above you didn’t ruin it, so long as it wasn’t burnt to a cinder you’ll be fine, it just burns at a lower temperature to say Avocado oil which can tolerate a high temperature. Much better than using seed oils like canola oil or rapseed oil, and several others I cannot think of there names 😂

[@ghost_rider221]

@@YOU-niter in one of her other videos she recommenrds olive oil so i dont get it

[@missthunderstormable]

i heard not good to eat sardines often cause not good for teeth?

[@sandrawestley4193]

I just cannot imagine where you’ve heard that, there’s nothing but good even for your teeth in sardines as it’s go loads of calcium in them so long as you eat the bones.

[@VivRob]

I am stuck weeks. Haven’t lost a pound. Want to buy key tones in a can but they haven’t been available as long as I’ve been watching for them. Have you stopped selling these? All you have is capsules I can’t take 10 capsules at a time. Please tell me where I can buy them. Oh, I really want to follow your program, but I can’t seem to without the key tones . Where can I get your products other than Amazon? Please help

[@sandrawestley4193]

Amazon does the keystone sticks to make sure your in ketosis I’ve just purchased some. I don’t think you can buy ketones, your body produces them when your carbohydrates are below 20 g and the only think you eat with carbohydrates in are vegetables.

[@ZuzuPetals1207]

Can you eat cabbage fried in real butter?

[@DoctorBoz]

Sure.

[@pattyv341]

The liverwurst I get at the supermarket has 3 carbs per 2 oz. That's not a big piece per serving. How are we recommending this?

[@RobCLynch]

Does it mentions 'how many carbs per 100grams'? That's the best number to go off. Then look for something below 1.0

[@fredweis2383]

Some liverwurst brands have Dextrose (sugar)

[@lesleopold9893]

Can MCT oil be used for frying?

[@elizabethmeadows8751]

No.

[@737smartin]

I think she should have stressed this MUCH MORE than her warning about frying with olive oil (13:05). Saw a Thomas Delauer video on this. MCT oil breaks down into toxins under even very low cooking heat. Use it as a "finishing drizzler" only!

[@sixpackbinky]

@@737smartin well for olive oil, you need to keep the heat low enough to where you get no smoke. We can also bake with it, but if you get smoke, it can become toxic. Just keep the heat low there is a temperature for olive oil, but I can’t remember what it is you can Google it

[@glenys797]

Can we get your book in UK?

[@michq5893]

It's on Amazon both to order or on download like kindle

[@zabihullahmomand6159]

Why Not lamb instead of pig/pork?? You as doctor know that pig/pork is full of germs some of which cannot be eliminated even you cook it!

[@charlottedickson9203]

Bart Kay says too much liver is not a good idea

[@sl4983]

Dr Boz, I wonder what you think of other channels like DrKenBerry? He promotes keto and carnivore but something just send to be missing about it. Anyway, I thought I would ask.

[@sixpackbinky]

I like him, he just says it like it is.

[@Dronetothetop]

Is Keto diet safe for diabetic people?

[@debinnashville2009]

Keto is the best diet for Type 2 diabetics, in my opinion. It can reverse diabetes. Since it can reduce your needs for meds, talk to your doctor before you start Keto so he can make sure to reduce your meds as you progress.

[@sandrawestley4193]

That’s what it’s made for diabetic people to lower there blood glucose, to stop eating carbohydrates that push up you glucose.

[@fasteddy-fd3kr]

No broccoli!

[@worldwidechubbyguy2.018]

Do you ship outside US?

[@sandrawestley4193]

No she doesn’t, but nothing she’s mentioned, that you cannot buy I. The normal grocery stores.

[@d.mb.2311]

Food guide is not available under the link.

[@DoctorBoz]

on.bozmd.com/Map_FoodGuide

[@YOU-niter]

🕰️ On here crushed me😩 I started my 1st day of hoping to go keto cooking my omelette & sardines in olive oil😨 & I’m scared because you say at that part it’s not something us humans should even put in our bodies🥺😩 Please tell me why & how to rectify this. Seriously want to live a ketogenic life but feel I’m never gonna know the best way..@@DoctorBoz 13.10

[@sixpackbinky]

@@YOU-niterthe sardines she showed has olive oil in them. Nothing wrong with olive oil, it’s good for you. There is a heat you can cook in olive oil , as long as you don’t get smoke from your pan, it’s good to go. Many people cook with olive oil, even chefs, just don’t get it to a smoking level.

[@jeepgurl1379]

How do you eat liverwurst?

[@debinnashville2009]

I eat in a sandwich made of Romaine lettuce. I slice the roll into 8 pieces and use one or two per lettuce wrap.

[@chantidodd4085]

Too much nitrate foods... And some meds. And conditions can't tolerate that....

[@Richard-pt4vf]

I better keep it up Hoggin Fat Oinkin protein Little Piggin Carbs

[@geoffreyyoste45]

So I do work at night, but when I work at night, I load up on sardines. I eat 1-2 cans a night. It’s not easy, but once you get into ketosis you will eat what you have when you’re hungry😜😎✌️🙏

[@jamesn84100]

Good job.

[@bobcocampo]

How about chicken feet, chicken liver and heart, chicken head with brain?

[@sandrawestley4193]

It’s all good animal foods.

[@Bobby-d2c]

We know sardines..ugh

[@ellenherman9543]

High blood pressure and keto dont work together...so many mests are high salt

[@StreetTruckinTitan]

stop eating table salt. Only Celtic sea salt has the right amounts of sodium, potasium, magnesium the body needs to regulate itself.

[@alisonl5127]

💛

[@santiagocruz9426]

No beef grass-fed grass-finished liver?

[@sandrawestley4193]

Yes, all meats, she just gave an example of high nutrition in the things she’s stated that are cheap for people to buy that are on a budget, like people who say oh I cannot afford that, she’s just give several examples of really inexpensive foods, but any good meats and butters eggs and cheese, chicken and lamb.

[@pudda-pudda]

35$ USD for postage to Canada, what a joke

[@ketodietmealplans5442]

❤❤

[@jonathonryback9963]

I eat ground beef, liver, and sardines that make up 99% of my diet.

[@lovethineownself7994]

Hello Jonathon, have you noticed any health benefits and if so, which, if I may ask?

[@alisonl5127]

Yes!! Perfect diet for sure! Mine was similar and I was feeling extraordinarily.I have to get back to it.

[@jonathonryback9963]

@@lovethineownself7994 Yes I have noticed many health benefits! The main one being endurance, strength, mobility, and better sleep. I come from a back ground of being in the 500's for nearly a decade of my life with topping out at 587 at my heaviest. The above mentioned was very low when I first started keto. My AC1 went from over a 7 to now it is 5.3. I am a long way from where I want to be blood sugar wise as I need to do omad for 90 days to get to where I can empty out my lever every morning. Thank you for asking. I have lost around 200 pounds. Been hovering in the 380's all year.

[@lovethineownself7994]

@@jonathonryback9963 Thank you so much for sharing! That is fantastic what you achieved, congratulations, Jonathan! 200 lbs it's huge accomplishment! I'm overweighed too currently and want to lose weight, but having more endurance, strenght, mobility and better sleep is even more important to me. I'm so sick and tired of feeling sick and tired... Your post is inspiring me!

[@debinnashville2009]

@@jonathonryback9963 Great job!

[@HerbalistMax]

Comment to help with ScrewTube's Algorithm.

[@A4Angulo]

Thank you Dr. Boz!

[@mattm00ey]

pheasant, like squirrel, needs dark chocolate I'm afraid

[@cooperparts]

You look great in this video 3 years later not looking to good keto is not for you just stating the facts ma’am

[@wozzie1492]

Too much meat..

[@fredweis2383]

Blurry photos

[@christianleetrager4605]

SPAM? SPAM is processed garbage. Forget this lady.