How many carbs should you target? - Keto and Low-carb diets

[@kennethw6962]

To anybody starting, I would suggest start with the liberal low-carb. Once you get used to that, move to low-carb. Once you get used to that, you would like to, go even further. The most important thing is do not be in a hurry. Take it easy and good things happen.

[@Marychange]

I wish I read this a few weeks ago when I started. Although, I did plan on 50 carbs. Then I decided to do the Diet Dr 2 week challenge. And I do often jump into things. Now, I have been voracious for information ever since. I love the health aspect and science and am feeling very much better in my body. BUT, if I tell anyone about it, I will give them the same exact advice, as you, regarding carbs.

[@REDACTED-1]

Rubbish. Do it or don’t. I went right into full blown keto and lost 38lbs in 5 months. I’m not introducing small amounts of carbs here and there, but rarely.

[@eyesthatsmile-heartthatlov8050]

@@REDACTED-1 You way is not the only way. Gheesh.

[@REDACTED-1]

@@eyesthatsmile-heartthatlov8050 That’s true. It’s not the only way. But it’s definitely the best way.

[@funtimefranky]

@@REDACTED-1 Definitely not the best way for all, ‘Keto’ doesn’t work for me and I did it for over a year thinking I’d adapt.

[@Pfanta76]

What baffles me: I am a type 2 diabetic and around 10 years ago I spoke to a couple of nutritionists about weight loss and blood sugar regulation. Not a single one of them advised me to cut sugar and starch for good from my menu. Certainly one or the other advised me to reduce sugar, but kept it very general and referred to the nutritional pyramid scheme. Now only a handful of KZbin videos helped me a) reduce weight drastically and b) bring my sugar level under control. makes me think somehow btw a big thanks to all of the low carb / keto channels for the valuable and factually presented information

[@dietdoctor]

It is a sad fact that there are still health professionals who are not aware of how reducing carbohydrates can improve type 2 diabetes. However, we're glad to read that you find our (and other creators') content helpful. And, if you need to find a new doctor, hopefully you can find one that lives near you in our map of low-carb clinicians: www.dietdoctor.com/low-carb/doctors

[@ebbyc1817]

Before KZbin the only way you would get this information is if you were taught or if you were in contact with someone who knew about it. They probably had/have the same diet that you did, with the same problems.

[@Marychange]

Thank you for sharing. We are so lucky. I just discovered this, and it is life changing. I love the diet Dr YT channel and membership (they keep it so reasonable) . And on YT, Dr Berg and Thomas Delaur. They all talk about a Healthy low carb diet, for the health of the whole body. They are all about the science and healing insulin resistance.. Not just weight loss.

[@aahmed4280]

KZbin Health University!

[@lynnes11]

My mom was also given poor advice from a nutritionist. At one point they were having a conversation about why my mom was restricting her calories (she was overweight, not underweight), my mom explained that if she ate more then she would very quickly gain even more weight and that her pants wouldn't fit. The nutritionist said, "Why don't you just get bigger pants?"

[@deemarie1271]

I found the keto diet didn't agree with me and made me feel ill all the time, but a low carb diet still keeps the weight off and I feel much healthier

[@haruka_niki]

​​@@goodcat1982sadly no :( I've heard someone they'd been trying get into ketosis for a year thinking their body would adapt it.. but no.. they eventually gave up on it

[@dieselboii8537]

I once had a low carb diet for a week and I quickly felt tired and brain fog like symptoms. Pretty sketch but I’m trying it again since I’m tryna get lower body weight

[@XxyGoddam]

@@dieselboii8537basically you didn't even pass the entrance to ketosis and you stayed in keto flu without experiencing true keto. You need to give yourself time. Many people need around a week to pass the keto flu and several weeks to month for full body adaptation to using fats as the source. It's been a year for me and I'm probably not going back to carbs because it was life changing. But I feel you, that first week isn't the most pleasant one. Good news is, once you past it, you're good, and even if you eat a little of carbs after, it would take you much less time to get back to ketosis. Like basically before you had a full glycogen storage needed to be depleted, but if you managed to deplete it and replenished it for 5% with some ice cream or a pie, if you go back to eating keto it would take your body less than a day to deplete it and go back to keto. So you will not get another full week adaptation each time you slightly fall off track as long as you don't binge a whole kilo of fries.

[@linglingstar]

@@dieselboii8537 you do need to intake healthy fats.. grasfed butter, eggs, omega 3s, short chain fatty acids as in macadama oil etc.. otherwise brainfog can be a real thing

[@shaynaformity1384]

@@dieselboii8537 did you take electrolytes or mineral water? Feeling tired and brain fog is usually due to being low on minerals (magnesium, potassium, sodium).

[@MarkSmith-js2pu]

I was feeling old and tired until last April when I got lucky and found Keto, I got the flu, but it wasn’t that bad and it was gone in 2 or 3 days. My symptom was dizziness. I found I slept a lot better and got the energy to start walking a lot. My mood elevated and I just plain felt better. I went from 215 lbs to todays 165. I never got hungry even during a couple of fasts 4 days long. I either OMAD or use a 18:6 eating window. Gave away 78 lbs of prepared foods if they had high fructose syrup. I stay away from the inside aisles except for the canned fish. With the money saved I buy grass fed meats and lots of pasture raised eggs. I satisfy the sweet tooth with berries and 85% dark chocolate with I used to hate. My ice cream is now good full fat yogurt with some sour cream, nuts and berries sweetened with stevia. I stay around 50 to 100 carbs a day, I find that easy to do. I walk 40 miles a week on average now, when I started it was about 15 a week. A1C last month was 4.8. Not bad for 67 yrs old. Side benefit was I stopped a lifelong heavy beer habit.

[@stevec3872]

I'm 69, went from 200 pounds down to 160 (my weight in high school) and have kept it off for a year. I've lost 40 pounds, could lose some more, but don't "need" to lose more so I don't obsess about it. I lost 5 inches from my waist, can wear a size small shirt when it was XL, noticeably lost weight from my face & borderline sleep apnea is long gone. I also got off of 4 high BP meds as well. I make all of my own chocolate to satisfy my sweet tooth.

[@MarkSmith-js2pu]

@@stevec3872 excellent brother, thanks for sharing. Happy Turkey day

[@Marychange]

@@stevec3872 That is a fantastic success story! I wish you all the best, and feel your enthusiasm. Very inspiring.

[@kawagonzo6951]

99% of people who do keto is weight losing related!...keto not a diet u can follow long time

[@1deadhead]

Oh NOOOO not the BEER !

[@frankhyde484]

My life health has improved since learning from so many intersting people on the Diet Doctor site. Started strict Keto and now off most medicines will remain on moderate carbs. Almost three years and have never felt better than now at seventy one.

[@dactylntrochee]

Me too. Same age.

[@dianne8653]

I am also over 70 and trying to lose weight, keeping my carb intake low...if I lower carb gradually I do not get keto flu...happy to learn I am not alone.

[@Marychange]

@@dianne8653 I have been finding that electrolyte powders really help the keto flu. I am on very low keto right now. A lso, diet dr, has a simple electrolyte elixir recipe.

[@stevec3872]

I've been living the keto lifestyle for 15 months now, lost 40 pounds quickly, and have kept it off for a year. I really don't "need" to lose anymore weight. I have mostly read & heard that general keto is under 50 carbs a day, strict keto being under 20, but I have never counted my carbs--just ball-parked them & I've had great results. I do keto the best I can but have never overtly cheated. I know I've gone over 20 carbs/day but have kept them under 50. Overall I'm very satisfied with my results.

[@sargeantshithead]

Did you do calorie restriction as well or just keto?

[@Olivia-W]

@@sargeantshitheadShort version: No. I did keto for controlling migraines, and not for weight loss. Long version: I used to have migraines. Migraines are bad. I tried everything I could under the sun before keto. I started off without counting calories at all aside from very strictly counting carbs, to get used to the diet and learn what I can and can't eat. I monitored blood glucose and blood ketones every day at intervals during this time. After a few months I started establishing a baseline of how much I tend to eat, and getting more of a handle on macros. Now I only do a weekly check to see how stable my calorie intake is. I no longer suffer from migraines- I still have auras, but they are now very short and increasingly rare, and without the "oh god kill me please" pain and mental misery afterwards. Edits: Clarification and making a coherent story.

[@stevec3872]

@@sargeantshithead Dirty, imperfect, or otherwise, I have just done keto, ballparking my carbs and with satisfactory results for me. I've never seen the point of making keto a strict and cheerless chore. I have never counted calories for any diet I have eaten, but I have used portion control. With keto I just eat until I am satiated.

[@OatmealTheCrazy]

@@Olivia-W also got rid of my aura migraines. I went from like 1-2 a week to about 1 in the last year, and just, thank goodness

[@cluelessfull]

Don't worry, you'll gain it all back and some more.

[@rand0m1s]

A benefit of starting at a liberal low carb level and then slowly adjusting downward is that I never suffered from keto flu symptoms, even though I ended up on the very strict end.

[@Marylmac]

Interesting info. I went full bore low carb keto and forgot I had no gall bladder in my delight in gorging on butter, nuts, fatty meats etc and suffered badly trying to clear up fatty liver and fatty pancreas from insulin resistance. So, I tried the liberal end of the scale and sorted out the no gall bladder situation which had never bothered me in the 50 years of having had it removed...by buying some bile salts, which seemed to help. Am now settling in to the 20 to 50 carbs a day plan, it seems to be sorting out ok. I don't need to lose weight as I've maintained 110 lbs weight for over 6o adult years, so this regime is only for fixing fatty pancreas and fatty liver...from eating far too many fruits and veg...all home grown of course...and far too easy to eat. :(

[@annshaffer3314]

That is exactly why I am starting back on keto by deliberately consuming 50 grams of carbs daily. No keto flu! I also consider that one small banana (in sugar free Jello) and Greek yogurt with sf peaches won't kill me but will help me go keep going. I look forward to that tiny banana and Jello every night!

[@bradh6185]

@@Marylmac So you had fatty liver and pancreas from too much fruits and vegetables?

[@Marylmac]

@@bradh6185 ...Yes...Fructose is a fruit sugar which is converted by the 2 organs into sucrose and glucose...both sugars for energy. Eating far too much fruit and vegg, causes the pancreas to become insulin resistant from continual bombardment with overdoses of fructose and veg carbs...therefore the energy goes into the organs and stored as fat for a later date, as do carbohydrates...This is why people on low carb keto type diets become clear headed, energetic, drop tons of weight and feel amazing after a period of time. If you look around you will find over half the western worls has fatty liver and half insulin resistence, with doctors knowing about it, but accepting it as "normal" and treating foggy head, excess weight, digestive problems with pills and potions that can never fix it unless the person stops consuming far too much end product sugars and carbs.

[@Lizard008]

Went from a regular diet straight to 15-ish carbs per day (margin well under 20). Added an additional (give or take) 2 liters of water, 5g of salt and 250ml of bone broth per day on top of the "normal". 0 symptoms - I've honestly no idea what the whole keto flu stuff is all about. Either's it's very easy to avoid, or perhaps I'm just lucky??

[@opedromagico]

Excellent video, thank you! Ket-carnivore for 1 year here due to severe autoimmune issues and this diet got me off the bed 🙌🏻

[@lovingitonketo]

(Harry here) That was a big big question for me when we started this journey. I settled on 20 carbs a day and I saw a remarkable diffence when I reached that amount. Great Video

[@The_Healing_Facilitator]

Net carbs?

[@Hamarr]

I really would like to see more people geetting this message. Instead fro going full on blindfold mode, every person should "test" what is best for his body. Great presentation.

[@mariejanoski8055]

This is such a professional and informative video on Keto that I have ever watched! Thank YOU!

[@georgeAreynoldsVI]

This is a great overview of the various low carb approaches. I am directing many of my friends and acquaintances to Diet Doctor for guidance on Keto without the the efforts to sell eating programs or supplements. I started watching DD on KZbin but opted to become a member because I made so much use of their podcasts and programs.

[@dietdoctor]

Thanks for your support, George!

[@zerocarbdoc]

The man the myth the legend... Awesome Dr. Andreas

[@lottat6003]

I don't know how to count my carbs. Counting is too much work. I just try to choose food with low carb levels. It seems to work. I lost 18 kg so far, with a slow thyroid. 😅 I aim for keto, but I try to eat very varied, and include fibre, so I'm probably over the limit sometimes. I feel good and my HS is so much better! My blood sugar and cholesterol is normal! I'm so happy!

[@SusanaXpeace2u]

Moderate is so much easier. I did keto lost 25lbs and then put it all back on again. Low carb is better because i can add in lots of vegetables.

[@stevec3872]

I lost 40 pounds, all I needed to lose on keto, never counted carbs but just avoid the keto food no-nos, eat no fruit and very little vegetables. I've kept the weight off for a year now with little effort or sacrifice because it's a lifestyle for me.

[@SusanaXpeace2u]

@@stevec3872 im basically doing keto, still avoiding fruit but more relaxed about veg which makes it so much easier for me. My net carbs are still under 20 most days. Weight coming off slower, half way there, but this feels like something i could do forever. So glad i did super strict keto for a while though as now this version feels easy!

[@Marychange]

@@stevec3872 Thats fantastic! I do believe the flexibility is the beauty of this diet. It is a plan for life. The numbers are just guidelines. Just getting off sugar, chips and eating--grazing--all day, makes a big difference!

[@AG_only_comments]

I've found that even if I keep my carbs between 50-100g, I'm able to maintain decent ketone level if I workout fasted in the morning. Exercise in general seems to work really well for increasing ketone levels for me. And it is also the reason I had significant side effects even with that much carbs. Experienced keto flu as well as constant dizziness from salt loss. Keto electrolytes helped a ton.

[@Marychange]

Yes, the keto electrolytes are magic, I just found out. I am still on the 20 carbs. But I am glad to know that we can still have results at a more reasonable amt. I really miss fruit.

[@Kyarrix]

@@Marychange if you miss fruit would it be useful to have a little sometimes? I eat blueberries and blackberries. I'll even have an apple if I really want one because there's a lot of fiber in it and it's a healthy thing to eat. I think there is a risk with this way of doing things to go too far in the other direction. There is a significant difference between having an apple and eating a box of donuts or even a big glass of orange juice. I don't know your specific situation. If you are in the weight loss phase or if eating additional carbs is a trigger for you, then of course please don't. But for me if I really want some fruit, I have some. Otherwise it begins to feel like deprivation. If it gets to that point, I'm no longer doing good for myself. For me and I suspect many others, a feeling of constant or persistent deprivation leads to longing and a kind of sorrow. I don't want to feel that way. I want to take a certain amount of joy in my choices, Joy might be the wrong word, I mean that I want to be happy that I am choosing well for myself. There is a difference between choosing to not have something and feeling deprived. It's good to choose to not have things that are harmful or that make it more difficult to reach our goals. There is a universe of difference between having some fruit and eating the standard American diet of processed food, processed vegetable oils and lots of carbs, eating many times a day, all of it. If I am eating a moderate carb diet, between 40-55 g a day for me and I begin to long for something I pay attention to the longing. If it is transient, it's not a problem. If it persists then that's an indication that I should do something about it, figure out if it's an emotional issue or if I am craving something in the food. A good example is cranberry sauce. I love cranberries and I always made fresh cranberry sauce. Cranberries are healthy but the several cups of sugar in most recipes isn't. My solution was to come up with a recipe that worked. I don't like artificial sweeteners or semi-natural sweeteners so I use the juice and pulp of one orange and a half cup of honey or maple syrup or even sugar. This is for 24 oz of cranberries. I found a website that lets you input all of the ingredients and it gives you the nutritional breakdown. My recipe ended up at 7 g net carb per serving. That was a reasonable compromise for me. I don't eat a big bowl of it but I can have some without feeling bad if I really want to (and when I serve it to other people after they get over the surprise of so little sugar, they mostly like it and then come to prefer it that way). This is my approach with other things. I love chocolate, if I want some chocolate I'll have an ounce of dark chocolate if I think I am in a place where it won't cause me to eat more. That requires emotional honesty. Do I really want the chocolate or is it something else, will eating an ounce of chocolate lead to eating the whole bar and then looking for more? I found a brand that tastes good and is very low in sugar. It's not extremely dark and bitter, I think it's 72% cocoa with 7 grams net carb per serving. Being able to have some chocolate if I want some helps me ward off that feeling of deprivation. I don't want to misrepresent myself, I don't have cranberry sauce or chocolate every.day. But I know that if I want to, I can make that choice and it will be okay. Each of us has our own psychological background, it's going to be very different for each person but this is what works for me. For general background, I fast between 16 to 18 hours a day and have two meals each day. If I'm not hungry then I don't eat the first meal. I eat 1600 to 1800 calories and I try to get 30-45 minutes of cardio most days in addition to stretching and strength training. I wrote a lot more than I intended to. Again, I don't know your specific situation but if it won't be a trigger for you to eat a lot more and if it won't harm you, then having a little fruit every now and then should be okay. Dr Fung talks about how he went on a cruise with his family and ate the cruise food. He gained some weight, came home and then was stricter about carbs and fasting for a couple of weeks and dropped the weight he gained. If we maintain low carb most of the time, we can have a slice of birthday cake if we want and if it won't cause us to eat lots of cake. Feast and famine, a time to eat and a time to not eat. It's a pendulum, it can swing too far in either direction. The standard or typical American diet is much too far in one direction but it's also possible to be too rigid in the other direction. I am not suggesting that you are, I think part of this comment is prompted by other comments I've read where people have scolded others for deviating.or referred to eating things as "cheating." This is why I like Dr Jason Fung's approach. You don't want to eat cruise ship food all the time. You don't want to have birthday cake everyday or every week. But when you find yourself on a cruise, enjoy it. When you are celebrating a special event, if somebody makes you a cake, you have a slice of it. There is a place in life for these kinds of foods. The problem is when they become what everyone eats on a daily basis. An occasional treat is fine as long as it's genuinely occasional. I think your comment prompted this long response because I felt sad thinking of someone wanting some fruit and never having any. I went back and forth between wanting to say, have some fruit and worrying that it would be the wrong thing to say.

[@wocket42]

@@Kyarrix tl;dr, but blueberries for the win!

[@Kyarrix]

@@wocket42 actually I think blackberries are probably better, lower in sugar

[@seyperu7]

@@Kyarrix great practical response!

[@rwh1949homer]

Very helpful. I have reached my desired weight and metabolic health level. I’ve been eating up 100 net carbs once a week or so and my weight is still stabilized. Nice to hear I’m good with my strategy.

[@dietdoctor]

That's great to read, Robert! Keep it up!

[@Scottlp2]

Adjusting a diet for different people. what a radical (and appropriate) idea! Thanks.

[@MsJ.TeacherToTech]

This is the most informative video I've seen on the subject of carbohydrates. Thank you.

[@sharfalor4244]

I've tried keto in the past, wasn't for me as I found it way too restrictive and couldn't think about anything other than planning food. I still have about 40lb to lose after yo-yoing through covid. Started monitoring food again recently and saw I was still eating about 150g carbs a day. I decided to try 16:8 IF along with monitoring calories as it wasn't much different from my regular eating pattern. Within days I've transitioned to 18:6 and I'm down to eating around 30-50g carbs and struggling to eat 1,000 - 1200 calories, even on days I run, but I'm not hungry at all and not deliberately avoiding carbs. I'll see how it goes and adjust as necessary.

[@KenJackson_US]

You might try the carnivore diet. Also, no need to count calories on keto or carnivore.

[@sharfalor4244]

@@KenJackson_US carnivore diet wouldn't suit me either. What I'm doing now is working just fine, all I've had to do is eat cleaner and walk more.

[@KetoCookbooksCorner]

*This is such an informative video on Keto that I have ever watched. Thank you* 😃

[@keto-rl2ce]

TY Dr E. for providing amazing clarity! This is one of the best explanations of different macro configurations and how they can be properly used to fit your current needs and lifestyle.

[@brookealiasemeraldfox8192]

Just what I was looking for! Trying to get into keto for a few weeks now through gradual cut-backs and starting to feel depressed. I’m on a very limited keto ‘introductory’ diet because I have to also follow a LOW FODMAP diet and also have SIBO off and on. I’ve gotten it down to between 80-100g of carbs most days, also take phentermine once a day. I’m averaging 1-2 lbs off per week. I AM insulin resistant, but it’s a recent condition with me. Also done a lot of yo-yo diets in the past the ruined my metabolism.

[@Neophyte4295]

I've found the best approach is low carb concentrating on a good amount of protien and fats for satiety. Also with intermittent fasting based on intuition. This also works if you happen to have a day where you consume more carbs than normal such as a meal out or a birthday etc. Simply fast the following day or for a portion of it. You have to find a sustainable approach.

[@KH-to7pr]

Yes! This is what works for me!

[@Morticia147]

Till about 6 months ago I ate mostly moderate LC and Keto. Now I have to include more carbs, just because - thanks to the big C - Veggis and good quality meats became so freeking expensive (also no job in sight) I just can't afford it at the moment. But with a good, long fasting window I do really good, no problems. I do more BPC and 24h fasts as well. I think sometimes you should start to play with it more, as long as the food you do eat is real food.

[@evagosselin5434]

Very brilliant presentation on this subject, thankyou!🙂

[@littlevoice_11]

In the UK some products have the net carbs listed as the 'total carbs' because the fibre is already subtracted

[@Marychange]

Thats interesting. I think most people want to know how much fiber they are getting as well.

[@littlevoice_11]

@@Marychange the fibre is listed but not under the carbs as they subtract it from the carbs. The labels don't show total carbs

[@littlevoice_11]

It can sometimes make a product seem lower carb than it actually is

[@Lance54689]

After two years of very low carb, I started adding some carbs back. By this standard I'd say I vary between moderate and liberal carb now, and it is working well. That said, I'm still keeping sugar, including fruit or any processed food, at zero. I'm now at three years from when I started low carb/IF, and I can't imagine going back to eating sugar and eating throughout the day.

[@praj2512]

So what is your approximate carbs : fat: Protein ratio?

[@Lance54689]

@@praj2512 I've never really measured it, and I've come to the conclusion that it isn't really important, as long as one is eating real, whole food. Well, at first I cut grains way down, so I guess I measured that at zero, but other than that I eat real food that I can afford in a combination that I like. I tend to eat a lot of beans, veggies, eggs, some meat, and some grains that are as whole as I can get. I eat very little fruit, but that is just me. Almost no sugar. Avoid ultra processed foods, that is the key for me, including canola oil, protein powder.

[@TheJeroenbrouwer]

I went from 320lbs to 170lbs in under a year, from type 2 diabetes to not using any medicine whatsoever. Keto works.

[@serious7179]

Congrats! That is absolutely amazing!

[@shezarkhani3180]

Thank you so much for your absolutely wonderful support, hope I can get more advice and information from your site

[@TeresaMichelle70]

I just saw this video for the first time today. I’m on strict keto now but will slowly try moderate low carb once I hit my weight loss goal

[@NariKims]

Whenever I eat around 80-100g carbs I always fee like I "pig out" but then thinking back to my previous 300-600g carbs a day... Far from that, lol. These days I am everywhere between 0g-100g carbs depending on activity, mood, energy. Suits me well. ^^

[@helenahandkart1857]

Similar here. I float around between carnivore & liberal carb, All so much better than my bad ol diet that was killing me.

[@metheiam5714]

How do you decide how you eat within a day and how you prepare for that? Do you have certain days in which you know you are going to be active and need x amount of food, or do you have some bodily cues or feelings which you use to decide when and what to eat? Do you eat by moment's feelings and how do you keep (fresh) food available for that, and minimize spoiling?

[@떡볶이나리]

​@@metheiam5714 I'll start with the easy one, preparation: I buy stuff in bulk, and almost everything is in the freezer or canned like tuna, cod liver. Then I also buy things such as tomatoes and mushrooms, but they last for a long time in the fridge. Garlic, onions sit on my kitchen rack and they also last for a long time just being left out in the open. I don't buy things like lettuce often, unless I plan ahead and have big cravings for some leafy burger! It is a big simple, but I get all the nutrients I need, and I have a big variety of veg in the freezer that won't go bad as well this way. What I eat just depends on my body really, After doing variations of low carb and various food experiments as well I am quite in tune with that it needs, and often cravings are a sign of that, or if I am repulsed by food. Liver is an example, where I have periods of really, really craving it and it might as well be sugar for me since it tastes so sweet, then suddenly the next day, the same liver will taste really gross and I am just forcing myself to eat it because I cannot freeze it down again. When I know I'll be very active and can be home by around 6 PM or so, then I just do fasted exercise, since exercising heavily after a meal is not enjoyable at all, and even harder for me.. If I don't know when I'll be home then I do pre-game with something like eggs or Greek yogurt or tuna prior-to whatever I will be doing, since it's light enough (for me) to not bother me as much as say a full meal with lots of veg and meat. As for feelings, I do eat for them sometimes, but it's either me being depressed and needing a hit or my eating disorder rearing its head, but it only happens when trigger foods like: nuts, chocolate, Greek yogurt, so I try avoid them during those times where I am more likely to eat for my feelings instead of my health and nutrition.

[@Tinyadventuresjojo]

I’m really struggling during my period like extreme hunger pains and carb craving. Only lost a stone. So I’m thinking I need to set my carbs a little higher. Glad to see you float round 0-100 because sometimes I need more.

[@Olivia-W]

@@Tinyadventuresjojo Are you cutting calories too much? Please keep in mind you need calories, especially enough protein, to be healthy.* This goes double for your period. PMS bottomless hunger and carb cravings are normal. Keep calm and keto on. Don't beat yourself up yourself that week or two, you'll level out later. Aim for long term progress, _not_ crashing. The worst carb cravings, provided you, and I can't emphasize this enough, _eat enough,_ should pass a few days in, and the worst of the PMS cravings 2-6 months in. It may be longer if you started out obese and/or developed PCOS- even several years. *It is easy to develop eating disorders. I don't want to shame anyone. This is a very difficult topic.

[@pratimakotekal5114]

Very wonderful way if educating, thank you sir. You are the best.God bless you as you have impacted so many people

[@theskyehiker]

I aim to keep my carbs at 20 total carbs a day. I don’t actually count but I use the general guidelines of Eric Westman on his food list, aka page 4. I hope and assume I will be able to liberalize my carbs once I get my metabolism back on track. But for me it’s just easier to keep it simple and not give myself options at this point. Diet Doctor is a wonderful resource.

[@awesometulips9427]

Please, make a video about how to use berberine in a keto diet, especially to get out of a plateau and reduce insulin resistance. What is the long-term use if you need to lose a lot of weight. What about the timing, take it just before a meal, 20 minutes before a meal, after a meal? How to start taking it? How do you know if it is helping? Etc, etc, etc. There is too much info out there but not specific to keto users. Thanks :)

[@baccaratfitness2360]

You could add the carnivore diet to the list too. I fluctuate between all types. Great video.

[@helenahandkart1857]

Same here.

[@artt8381]

This was a great video for basic entry level information.

[@randombear5353]

I was militant keto for two months and just did not feel like I was thriving! I added more carbs and felt a ton better! For me a moderate low carb diet is the key! Eliminate SUGAR and it will improve your life but keep in mind the withdrawal is real

[@stevengriffith9347]

I am a 210lbs 55 year old male. I lift weights every other day and run trail ultras. I am very active but my cholesterol in my family is high . I love what he said and that it is an experiment. last time I really counted my carbs I was around 500 a day plus. When I reduced them, I dropped 14 lbs in two weeks. I did not watch closely the protein sources and they were too high in fat. I want to be doing these workouts for a long time. choosing leaner protein, and reducing the carbs under even 150 a day is huge. a lot of ultra runners believe they can eat anything in any amount. As I have aged I have had to train smarter.

[@kaypee4704]

Check out a good Liver Detox with milk thistle...it will lower your cholesterol and Liver enzymes....

[@philhines]

This is good timing - just what I needed to hear!

[@dietdoctor]

Thanks, Philip, we're glad it helps!

[@christinewright2218]

Your a great teacher!

[@emmettmueller1636]

Hello Wright, how are you doing, hope all is well with you and your family?

[@zariapittman9719]

So you know this is cool and all but are we gonna talk about how soothing this man’s voice is

[@onegodthecreator]

Off topic but please tell me, which microphone do you use? Voice is super clear.

[@beatrizpalacios5517]

What do you recomend for people that have T2D but do not need to lose weight?

[@tilfliegel]

I'm going for 200+ g of carbs per day. Seems perfect for my health. I'm a 100kg guy strength training and pretty much holding my weight at less than 20% bodyfat.

[@Jb-ky1ri]

Aren’t those normal carbs everyone is eating out here?

[@videogazer801]

@@Jb-ky1riheck no, an American diet is on average 300, 400+, in carbs alone

[@matthewalexandersayers4470]

Startch (amylose and amylopectin) and sugars (glucose, fructose, galactose, surcose, maltose, lactose, maltotriose, maltodextrins, isomaltulose, mannose, arabinose, trehalose etc). That all startchy vegetables, grains, legumes, fruit, nuts, seeds and even unfermented dairy.

[@sorryrocco]

17st 9 lbs in mid jan 23 Breakfast: Spinach and kippers + egg Lunch protein shake Dinner: Spinach fish or chicken + 2 eggs Late april 23 14st 10lbs

[@SiriusStarGazer]

This is such a great well explained vid. If you are counting NET carbs , then the moderate low carb diet will work very well for healthy active people I have been on it for over 8 months but I believe most of the earlier period would be keto since i was not counting net carbs but total carbs However, since you are counting net carbs keto diet will be gr8 if you have metabolic issues .

[@msparkz11]

I am doing liberal low carb (70-80g) with intermittent fasting 20:4 hrs (4 hrs eating window) because eating only 20 to 50g carbs is very difficult and I love beans and happy eating complex, resistant carbs and the weight is melting off :D

[@21uziman]

Lost 15 lbs in 3 weeks. Keto diet really does work. Only down side is I felt like shit the first week. 2nd and 3rd week, my body started to get use to low carb consumption. PS: I also cut sugar the first 2 weeks.

[@luvwings]

I like this idea! Thanks. That what I’ve been trying to do.

[@brandonyoung4910]

I’ve been on a very liberal of low carb for about 2 weeks now. 120-160g a day while training hard and getting in 10-12k steps a day. Lost 6 lbs already and hit a 375 bench press during this deficit of carbohydrates and on higher fats. Pretty amazing stuff

[@5Gburn]

That's the one thing not mentioned: athletes and those generally more active than the average. I work for Amazon (10 hours of at least near-aerobic effort with occasional power lifts) and do well at 100-150g of carbs/day. 20g is "Fugeddabout it"! 😂

[@brandonyoung4910]

@@5Gburn yeah haha i think most of the recommendations of low carb are for the general population that is very sedentary,

[@franny5047]

Thank you. Great video :)

[@heronfields5923]

Wow this was extremely informative thanks

[@vivianechukwuka5510]

@Frank Hyde, please is keto good on heart issues - hbp, enlarged heart, arrhythmia, palpitations, inflammation etc? Thank you for your reply. I need understanding.

[@dianne8653]

Have yourself checked for hyperthyroidism by a physician. Cutting out sugar and starches can not hurt you and may help you. I am not a medical doctor but have suffered the same symptoms in the past.

[@Marychange]

These issues are hard to deal with. And I am sure you will talk to you Dr, especially if you are on meds. It is just that they don't know anything about health or diet. But, taking away the sugars, bread, cereals, pizza, ect and having more fresh vegetables, fruit and wholesome protein and fat, can only help. Dont go too low. I have had a hard time (on 20 carbs) this last month, but I dont have those issues. If you go to low, and start feeling bad, you wont know if you are worse, or if it the keto flu. Good Luck!.

[@Seanonyoutube]

I’m a type 2 diabetic and lost 50 pounds rapidly with 100g total carbs (about 50-70 net) per day. Caloric deficit = weight loss.

[@Marychange]

Thats fantastic!

[@Jb-ky1ri]

But how is ur diabetes? Is better than before?

[@Seanonyoutube]

@@Jb-ky1ri it seems to have gone away. A1C back in the 5s. And i’m eating about 150g of carbs now.

[@Jb-ky1ri]

@@Seanonyoutube and how is ur blood sugar in the morning with ur 150g carbs or do they spike at all?

[@Seanonyoutube]

@@Jb-ky1ri normal morning blood sugar (under 100, usually under 90) unless I eat a very large or very late dinner, both of which I try to avoid. Actually I try to make sure my sugar is below 100 when I go to bed. Just got back an a1c yesterday. 5.3%.

[@jonahart777]

I started keto 12 weeks ago and after a few days of keto flu I feel fine, lost 57 lbs in 12 weeks....I do have a lot to lose though.....

[@Marychange]

WOW! congratulations. You are sticking with it, and that is remarkable. I know you are an inspiration to those around you. SO many overweight people have no idea there is health and weight loss, while eating plenty. I just learned about this a few weeks ago. Hasn't been easy, due to keto flu. But I now have that remedied, and eat plenty of food (real food), with little hunger. Diet Dr has great menus and training videos, and challenges in the member site.

[@jonahart777]

@@Marychange had my 13 week weigh in yesterday, dropped another 5lbs for a 62lb total...On we go...Good luck with your journey, keep us updated...

[@funtimefranky]

@@jonahart777Well done! How’s it going now?

[@sagivalia5041]

When I wanted to drop the weight I went keto(dropped from 90 to 74 kg last time weighted) and now I do moderate low-carb with the carbs come from my keto treats (cakes with 2-5 carbs a piece and 100 calories a piece which allows me to overeat it a little bit)

[@Captain_Juicy1]

is this based on 2k calorie diet ?

[@okjeelanijeelani3392]

Very nice explain sir God bless you and your family

[@vickiivins3288]

This was very helpful. Thank you.

[@LoveFantasy-ep6yj]

i started out on keto it went pretty well but then it messed up my hormone big time. My period just wont stop for 3 weeks now.... (and still going on). So now I change it to moderate low crab see if that might improve, guess I'm not too big of a body to go for strict keto diet.

[@mannyk1986]

Is liberal low carb the best option to avoid large side effects from occasional cheat meals?

[@neetabrid4363]

Thank you. Very insightful.

[@traceyregnold6398]

So helpful!!! Thank you ❤

[@mdgraystone]

Clear and concise; thanks!

[@harpermcalpineblack8573]

Excellent information. Very clear. Thanks.

[@jannmacdougall1448]

I am doing the liberal,with a banana apple and 1/2 cup oatmeal each day, workout/ walk. This has been benificial and I am able to build muscles, and loose fat, and not weight which isn't a problem

[@karenotcaring]

I eat up to 150 grams some days I eat 50 or something just random but most of the time I try to not eat too many

[@Singer2911]

Ive been doing low carb for 2mths, however I feel a bit flat. Will it pass or is it a sign I need to up my carbs?

[@ahmedzakikhan7639]

Doctor most people with 6-packs abs dont do keto diet. Could you explain ?

[@DaveSorenson]

Because carbs are rarely converted to fat. Bodybuilders eat chicken, rice, and broccoli for a reason. High protein and carbs means more muscle preservation and energy to exercise, while losing fat.

[@kathynewkirk683]

I did keto for about 7 years now. It works well for wt control, but, I have found that it is just too restrictive long term. I’m in the camp of low carb high protein diet style. I eat my weight in protein, 124 grams, upped my carbs from 20 tp 30-35 grams. Healthy fats. Very fearful of weight gain.

[@lisalu3994]

I would eat about 50 net grams of carbs a day. Its way easier to do than Keto and still have most of the benefits, im able to keep my weight stable and have a clearer mind. Keto was too difficult and lead to not having much on my plate other than protein and fat. That said I know i could of experimented much more and got more variety but it was too hard. This way I can eat what the family eats and just modify it a bit.

[@devilgames2217]

Keto is up to 50 grams tho, just easier to do than 20 or under.

[@stevec3872]

50 carbs a day or less is considered to be general keto my many keto doctors and people consuming more than the 20 grams of the strict keto per day have measured their ketones and found themselves to be in ketosis. But do what works for you and what you are capable of doing without making the food you eat and should enjoy into a strict, religious drudgery and self flagellation of carb avoidance, like carb anorexia.

[@metheiam5714]

Do you feel any fluctuations in your energy with that carb amount? I've found that being in between keto and moderate carb (say 80-100g) might have possibly had such effect on me

[@lisalu3994]

@@metheiam5714 yeah i dont feel all that energetic but I can get from meal to meal without snacking or craving sugar too much. Plus don't feel guilty for having a splash of milk in my tea if I'm at my mother's. Etc. I don't have to refuse that slice of cake worrying that it'll take me out of ketosis

[@Jb-ky1ri]

@@stevec3872 so how many carbs is low carbs though in a day? Especially when ur trying to balance glucose(blood sugar)?

[@mauricetai8446]

Very nice video! It will be great if zero carb diet is also added (carnivore diet) to the comparison.

[@Sunshine-rq1ow]

Starting a liberal carb diet for my PCOS. ☺️

[@michaelt2974]

Is there anything to the idea that if you stick to a very low fat diet, you can eat more carbs without spikes in blood sugar I’ve seen that type of idea on videos from mastering diabetes, where they say that it is actually the fat in the cells that causes insulin resistance, so we need to eat less fat so that carbs can go into cells easier and you have more insulin sensitivity or something like that

[@rosariorose9]

Terrific video. Thanks!

[@mosesCordovero-uw5vw]

for me at least, i limit myself to between 50 and 100 grams of net carbs per day, with 50 of those going toward the two pounds of vegetables that i eat almost every single day

[@captaindrywall]

My doctor asked me "whats your secret?" really? I refuse to tell her. The truck driver is not telling the doctor this stuff. In three months my A1C went from 6.5 to 4.8.

[@robertoperaza2683]

Biggest mistake people do is leaving the amount of Sugar out of the equation so when counting up Carbs dont forget to include those grams in as well.

[@marieroy3201]

I started a keto diet in mid-november where I had a strict 40 carb count per day. So I guess it was more moderate low carb If I go by your definition. It help me loose about 43 lbs. I am now in maintenance and cosumming about 75 g of carb per day. So doing a more liberal low carb lifestyle. But having a bit of hard time maintaining. I loose some and go back to my ideal weitght of 150 lbs. But go back up after to 154.6 lbs. Still having a yo yo effects. Scared to go up to 100 g of carb a day because I would gained even more weight.

[@wsue1038]

I am going to try low carb. I really like you. You make sense.

[@timmay1756]

Thank you very much for this video

[@TerriblePerfection]

I can do 20 carbs daily easily, but going to zero is very difficult for me. I'm mostly carnivore but sometimes have a few pistachios or macadamias. Kefir has a few carbs too.

[@catherinemartina6469]

I just wanna say, you used a term I have heard so many times through my life. I am now 60 years old and I can honestly say there are very few times I have ever eaten food because I was actually hungry. This whole idea of oh I’m hungry and I was so hungry I had to eat really when you’re talking about any kind oflack of control with food I’m telling you honestly I’ve never experienced it. My hunger has always been in my head. The thought starts and I want to eat and I can’t get the thought out of it.

[@elynnrissinger9238]

Is keto diet good for ckd?

[@AngieWy]

Oh my gush, too much to remember. I'll just use the whole carb and not bother with the net carbs. I'll lose more weight that way, lol. I lost 3.4 this month doing 75 whole carbs a day. Very difficult with also trying to manage sodium count too. Wish me luck!

[@juleeramoutar7702]

My triglycerides are high what can I do to get it down quickly I don't drink alcohol or use raw sugar nor do I drink sodas or juices I'm not over weight or diabetic.. However in our culture we do eat lots of rice and flour

[@dietdoctor]

Here is a link to our guide for keto for beginners. A keto or low carb diet can help lower triglycerides. www.dietdoctor.com/low-carb/keto

[@thedudeWG]

I just received Ketone urine test strips after a couple weeks of targeting around 50 carbs per day, and then recently, a couple days of less than 20g and fasting most of the day (not intentional, was just busy). My Ketone levels tested above 8.0, and all the info I could find was that this is bad. I'll admit, I don't feel great. Should I start eating more carbs? I'm guessing I need to spread out my food consumption throughout the day, but sometimes I don't have enough Keto food ideas that inspire me to eat. I am walking a lot, and trying to always do simple abs and chest exercises every day. any advice would really be helpful, thanks!

[@dietdoctor]

Please check in with your doctor, especially if you are on any medication.

[@mrsmama9347]

Hi there Thank you so much for helping people worldwide. Can you please write here about how to count the amount of food at home for a daily consume. Is it based on math counting or ...? Thank you

[@dietdoctor]

You can read our beginners' guide at this link. www.dietdoctor.com/low-carb/keto

[@AndyMctrawen]

In the past I ate lower than 35 gr carbs per day (not netto carbs). I did it 6 months. Now I succed to bring the intaken cabs lower than 20gr carbs per day. Now my question: Is there a common advise how many carbs my body needs to stay alife? I mean I need some carbs to build red blood cells? Do I need 10 gr net carbs per day, or better 15gr? Has anyone knowledge about that?

[@TheMightyOdin]

I average about 240 grams of carbs per day. I’ve lost almost 200 pounds at this number.

[@Alihaider517]

@dietdoctor - I have two questions. My gallbladder was removed six months ago (female, 41 years). Is this diet ok for me. 2. Husband obese with high bp. Ok for him too?

[@Alihaider517]

@penguinWoo appreciate your reply. One more q - i tried keto diet and there is no weight loss. Is my body unable to digest eggs, nuts, chicken and veg salad diet? What changes do I need to make since I don't have a gallbladder anymore?

[@littlevoice_11]

Please do a video on a good daily CGM or daily glucose reading in terms of highs and lows at different times of the day. Perhaps as an angle for overall health rather than just weight loss e.g. Dr Perlmutter has much research on high blood sugar causing atrophy of the brain, other research shows blood sugar effecting immunity and inflammation negativity even with a modest increase

[@dietdoctor]

Thanks for the suggestion! Have you read our CGM guide?: www.dietdoctor.com/blood-sugar/cgm

[@littlevoice_11]

@@dietdoctor thank you.

[@shahyar234]

Do we need to count calories.

[@stevec3872]

If you understand & believe in the keto lifestyle you will not worry about counting calories because that is a trap that is hard & unsatisfying work for most people. In over a year on keto I've lost 40 pounds (quickly & kept it off for a year & I really don't need to lose more weight) & I have never counted calories, but then I never strictly count carbs either. I have a ballpark idea of how many carbs I can consume a day & it's worked for me.

[@dietdoctor]

Like Steve said, when following a low-carb diet there is no need to worry about counting calories (in the vast majority of cases). We like to go by the motto "Calories count, buy you don't have to count them" To understand this better, you can head over to our article on the matter: www.dietdoctor.com/low-carb/calories

[@cps_Zen_Run]

As a sugar addict I say No. I don’t always win. Saying how much carbs can I consume is the same question as, how much alcohol? How much drugs? Start with the factual premise that we don’t need any carbs in our diet.

[@TerriblePerfection]

Yes, the addiction angle is often ignored even though many people cannot be moderate. Also, counting anything is a pain, whether it's calories or carbs. No carbs is a lot simpler than low carbs.

[@jaywhoisit4863]

The only way to say “no” is to transition to a carnivore diet. However that’s not practical for many people so the best bet is to allow a certain limitation of carb intake.

[@cps_Zen_Run]

@@jaywhoisit4863 , “Just say No to drugs.” How did that work out?

[@jaywhoisit4863]

@@cps_Zen_Run I didn’t ever endorse that policy. I enjoy drugs! Everything in moderation!

[@0861USMC]

What you can do. Either keto, low carb, or liberal carbs. You will still lose weight on low carbs and liberal carbs, just a little slower. You can also do two meals a day, with a small snack in between (cheese, hard boiled egg, etc) and incorporate fasting. Don't eat after 5pm, and don't eat until until 8am the next morning. Just water, black coffee, tea, no sugar. Every two weeks, allow yourself a piece of cake, (one piece) for the great progress you accomplished.

[@ML-sj3gi]

Does having small snacks a couple of times a day, like 30 grams of cheese, ruin the benefits of fasting?

[@Cassandra282]

Im 43kg can I go for liberal diet.

[@tomthumb5445]

Can you please give us a list of essential carbs please?

[@sleeman9]

There is no such thing as essential carb, only essential fats and amino acids!

[@stevec3872]

You don't need to consume any carbs because you body is capable of making the amount of carbs you require. Through the process of gluconeogenesis your body makes the carbs you need from proteins and fats and it does this without a list.

[@dietdoctor]

You may be interested in reading through this helpful guide on carbohydrates! I've linked you to the section that covers this topic www.dietdoctor.com/low-carb/keto/carbohydrates#minimum

[@rickybobby1055]

Found this channel the day before yesterday. I exercise everyday but i was not eating the best. Lost around 35lbs in about 10 months and stalled. Did some research and ended up here. Started a moderate carb reduction 2 nights ago, and we will see what happens from here. Thanks for the info.