The Best Quality Protein Sources for your Ketogenic Diet

[@DrDanMaggs]

So.... Offal / Organ Meats? Are you convinced?

[@SD-np7zc]

Love liver and kidney, but can be hard to find in the UK.

[@SuperLuckyLad]

Does Black Pudding count as offal ?

[@nadasimich1267]

I love offal. My mum cooked them - beautifully. Chicken thighs are more expensive than breasts in good old Sydney. Love your program it has taught me a lot. 🙂

[@beatrizpalacios5517]

Never have had kidneys. Used to love liver with onions. However both of them are part of the "cleansing" sistem in the body, aren't toxins something we should be concerned about? Here in Venezuela they are easily available, but I stopped eating liver

[@emmadehaas5185]

@@SD-np7zc lambs liver can be found easily in supermarkets and butchers

[@bryanhudson5478]

Welcome back! You got me started in September. Lost 30 lbs to date! Thank you!

[@u4312551]

Good to see you back ! Could you do a video on gut microbiome ? Would be interested to hear your thoughts.

[@garthly]

As a child in the UK in the 1950s I really liked liver and onions, steak and kidney pie etc. Amazing how people stopped eating those organ meats.

[@DrDanMaggs]

Yup! And they were really good for us!

[@DavidVenters]

same here

[@maizalima2493]

I grew up in Brazil with mostly organ meats and love them. But here in the US ppl are so grossed out by them

[@apriljoy425]

I enjoy liver and onions.

[@s.h.p.4571]

And in the 50's and 60's the majority of the population were not obese.

[@silakhesingata7370]

Where has this channel been all my life?! Thank you for the video Dr.

[@tonym842]

Welcome back online. The more doctors spread the word on low carb the better. Thanks

[@jackwern8685]

Welcome back Dr. Dan. I learnt a lot about keto when I started my journey and I've missed your channel recently. I've always cooked a lot of chicken liver, lamb liver and lamb kidneys. The biggest mistake I see people make is overcooking liver which can make it tough. I prefer my lamb liver medium rare with onions and garlic fried in a little butter and avocado oil. Chicken livers are great cooked with onion and garlic with some stock, herbs, red wine and finished off with double cream in the frying pan. An extremely easy and satisfying meal which only costs about £3 for four people. Welsh lamb and kidneys are also extremely cheap and top quality. I buy mine from Waitrose, M&S, Tesco etc.

[@anne9134]

I just came across your channel and I love it. Could you do something on fish oils. I don't eat any fish, just supplements. I have heard that supplements actually cause inflammation, they are not a clean source. I'm very confused, and need some solid guidence.

[@emmadehaas5185]

Loved watching this yesterday! Had already planned my meal for then …. But today …. Really looking forward to liver and bacon with buttery mashed broccoli. Even better, other half is cooking but for us! Thank you xx

[@RiceBowl7235]

Missed your videos during Covid! Glad you're back. I've not seen offal in any grocery store in the US in decades, though my mom used to make liver for us as kids. We do include liverwurst and braunschweiger as part of our keto protein meats. I know they are considered processed food, but I figure the minerals are a good trade off. We get ours from a local deli that makes their own, here in the Pacific Northwest.

[@DrDanMaggs]

Thanks! We can still get some liver and some other offal in the supermarkets here. It’s always hidden on the top shelves tho!

[@alexiskiri9693]

I find frozen beef liver and chicken livers at my local. Oddly they have fresh gizzards and hearts which I slow cook to get them soft and add red thai curry paste with fresh ginger, garlic. Then use cilantro lvs and green onions or chives for a garni. I eat with a keto naan bread I make. So good.

[@AR-wy9jj]

Welcome back! Great content Doc! Please don't stop making videos. I have been looking forward to watching your videos.

[@zsoltkiss-szekely8137]

Thanks, Doc. Fairly simple summary, no overcomplicating jibberjabber. Adding offals to bolognese simply blew my mnd

[@DrDanMaggs]

Ahhh! It’s really good actually. Liver enhances the taste of the bolognese and you’ll find it in traditional recipes. But I did add too much once and it wasn’t great. Worth trying to get right tho’

[@missthunderstormable]

i just fry it with onion, season with salt and pepper, fry it for 10 min then add some red wine, then a tad of water and cook for another 15 min. that s it. pate is nkt good for hemorroids…

[@crazylady61]

I love Liver and kidney but don't eat anywhere enough of it, so have made a note of all these foods and am going to try to include ALL of them in our weekly meals starting tomorrow! Thanks for the great video!

[@stephanieilluzzi7355]

LOVE how you covered all the bases! Thanks for such a super video! ☺️

[@DrDanMaggs]

Thank you Stephanie. We put a lot of work into these and it’s lovely to know that they’re appreciated!

[@MrVonweber]

Each of your KZbin's....watching one a day this week, are most helpful, valuable and clear. Thanks

[@robertphillips93]

In the U.S., even Walmart sells lamb and/or pasture fed and finished beef. Such ruminants, even when not pastured, have a slightly better omega-6 to omega-3 profile than say, pork or chicken (according to my understanding). Really enjoyed your presentation, although I'm having a tough time eating much liver and big fish . . . also wanted to mention another slight ding against soy for some people is that it's a bit too estrogenic.

[@whomadethatsaltysoup]

Thanks for sharing! If I didn't know any better, I'd say you've got a hold of my shopping list. Good advice regarding incorporating more offal into the diet. I noticed one of the comments stating that liver and kidney are difficult to find in the UK. The two German retailers, along with all the other big players, not to mention - old-fashioned, I know - any butchers might be worth a punt. Whilst on the subject, why not consider, ox tongue, tail or pork/beef cheeks. In this space, you come across so many 'nothing but ribeye' meat munchers. It is easy to forget we are not all flush with the folding. My advice: walk past the rather dodgy sounding 'air fryer', pick up a pressure cooker and turn kevlar cuts into truffles!

[@martinellis7156]

I've been using an air fryer for 2 years to cook beef, chicken and French fries mainly (for the kids, honestly!) Energy saving, easy clean up, best tasting food and using and eating less of the wrong sort of fats makes it (for me) THE most versatile kitchen appliance I have.

[@mina-marieodowd3945]

Glad you're back!

[@luisdavidpalau]

Welcome Back!!! You took me into this journey! and it has been an amazing one! Thank you!

[@antecedo2860]

Quark is very common in Germany, Switzerland and Austria (where they call it Topfen, I think), and consumed either sweet (like fruit johurt) or savory (with lots of different herbs and spices). In Germany, Quark is available in varying fat content (from about 2%, Magerquark, to over 40%)

[@jakobtheiner6329]

As a German I was laughing my butt off, as he mentioned quark being the new kid on the block 😂

[@antecedo2860]

@@jakobtheiner6329 Yeah, but we Germans also like to tout Skyr as the "New Craze", while people from Iceland probably just roll their eyes and mumble..."huh? whatever"

[@OldNew45]

Great video as usual. Lamb isn't terribly common here in the US, but I believe it's on the rise. Goat is great. Goat ribs are fantastic. My favorite are stews. Meat. Veg. Seeds. All in one go. Plus you can drop in your organ meats (which I will DEFINITELY BE trying here soon), and bam. Make a variety, and you have all your needs met per week. Plus they're easy to portion and store, freeze, etc.

[@louisewildfire2630]

Goat all the way Cheese & milk & yogurt 👍👍

[@anteje]

Firstly, great list! Just to comment on whey. The one from yogurt production is called acid whey and is not used to make whey protein supplement. The sweet whey from cheese production has higher protein content and used for whey protein.

[@DrDanMaggs]

Good to know. Thanks Andreas!

[@bonnieoliver219]

I eat organ meat every week. I am am American nurse retired, , now a full time resident of Italy. It’s lovely here. My local butcher has the best organic, grass fed meats available. He has fresh beef liver delivered every Thursday and saves a portion for me, their chicken is so tender and delicious. I switch between the breast and thighs. I don’t eat much of the red beef. However his 80+ years old mother makes the prosciutto so I buy it when available. I just discovered your channel and as a healthcare professional observe your information as very well researched and informative. Well done.

[@chazwyman8951]

If you are wondering about goat meat, I used to keep goats in Wales. The meat is a cross between venison and lamb but less fatty than lamb and the fat more palatable, than lamb. There are groeing opportunities to acquire goat fro Halal buchers. Give it a try!!

[@karenquehl6869]

Problem for me with soy. Have survived breast cancer so have no estrogen in my diet. And hearing you talk about processing soy I will keep it out of my diet.

[@gabardjean-paul3779]

Important to remember proteins can not be stored in our body, so we need to have a daily intake

[@charmainewhite6080]

Thank you Dr Dan 💕 ur video going to try some of them blessing 🙏

[@humaneleaguelancPA]

You can get lamb here pretty easily but it is very expensive for the average American. Nice treat on holidays. Very flavorful. Regarding organ meat…just can’’t do it, especially the liver thinking how toxins are filtered through the liver.

[@Angelina_not_Jolie928]

In the US we have veal / lamb in certain stores. Just not as popular as beef, chicken and pork. I hardly ever see goat meat. It seems to be popular within the Latino / Hispanic population. I'm so happy you're making videos again !

[@locoemutwo4872]

I live in central Minnesota in a medium-sized city. Unless you have a connection with a local farmer. chicken or beef liver is what I can find. I love liver. I liked head cheese 40 years ago. Thank you for your run-down

[@louisegraham3204]

Thank you so much! Liver is my new favourite as of 6 month. And….. saving me £££ from RibEye so often. Keep up the great work Doc! 👍🏻

[@DrDanMaggs]

Ahhh glad you like it, Louise!!!

[@johndilsaver8409]

In my parents and grandparents diets organ meat was a staple, so I'm familiar with, but out of the habit. While you were discussing it I was thinking about adding it to chili. Thanks for the video!

[@DrDanMaggs]

Yeah it’s funny how it’s almost disappeared off the menu in a relatively short space of time. Adding it to chili sounds great John!

[@TheMaggie1954]

Thank you Doctor

[@mina-marieodowd3945]

Wondering what you have to say nutritionally about meat from wild animals. Here in Sweden we have access to a large variety of meats from wild deer, swine, pigs and elk. These cuts är less fatty, but the favour is superior to that of tame animals. Interested in your opinion. Thank you,!

[@theresecooper3034]

I have 2 tbs low sodium cottage cheese with my yogurt. This is a meal. Also lamb is readily available in the U.S. but you have to watch prices as it can be really expensive. Living in New England there's a huge variety of fish but again, watch your prices.

[@matthewvassallo4316]

Very interesting video! It would be great to go a bit into more detail into the offal nutrient profiles, different parts of the animal which can be eaten: organs, tongue, feet, skin ,etc. and the best way to prepare them to reduce nutrient losses. Thank you and keep it up!

[@vishnuvenugopal6390]

B

[@TroubledLoner]

Icelandic cod livers with their own oil. Keto GOLD: huge fat content, huge Omega-3 content.

[@lisaann6267]

congratulations for hitting 200k subs!👏🏻👏🏻👏🏻💥

[@michaelconnolly7681]

Great to see you back! I love your detailed videos and plenty more information here that I haven't thought of before. Another excellent video. It's the first really detailed video on protein I've seen. I used to like liver and onions years ago but I don't think I could try it now but I love pate so I'll try that.

[@davidwake6743]

Quark is used in a few of the recipes in the "A Pinch of Nom" series of cookbooks

[@daviddonnelly2700]

Except for Nattu, Miso, Tempeh most Keto promoters argue strongly against consumption of soybeans and especially soybean oil. These products are considered highly, highly inflammatory and total avoidance is strongly cautioned.

[@karinawitchell2915]

Great video, very informative. Please can you do video on best ways of getting more fibre in your diet.

[@peacenow6618]

Thank you so much for this video. It was very beneficial. Keep up the Great Work! Much appreciated!

[@DrDanMaggs]

Glad you found it helpful! Thanks for commenting!

[@Atreyu1962]

Yes, I prefer goat to lamb. Excellent info doc.

[@papasmurf9146]

Regarding offal: the local grocery store will serve ground beef heart. Excellent flavor. Cook it like regular ground beef.

[@gracemarsh9707]

I will definitely try to make your liver pate thanks

[@maxsage3362]

Try Goat and Sheep Yoghurts, for a More digestible alternative to Cow's. It s pricier, but not if you eat less of it ,which we should anyway.Vanilla Stevia ,will make it taste like Pudding for dessert

[@sylviaopriessnig2514]

"Quark" or "Topfen" (in Austria it's called Topfen) is very familiar in Austria and parts of Germany. I love it, for example with different fresh ingredients on the bread (herbs, or horse radish) or even as dessert (honey to sweeten it, a little bit flaxseed oil for the nutrients, cinnamon (is antiflammatory) and if you want other flavours like vanilla, tonka bean, fruits or nuts. Yes it is sweet, but you don't need much sugar/honey, it is way less sugar than fruit yoghurt from the market and you have only fresh ingredients.

[@SimiAcheronsDemon]

I love Quark it is very common here in Germany, I usually buy either the slim quark or the 40% cream quark, there is also a Quark in between the slim quark and the 40% cream quark. The percentage tells us how high in fat the quark is. I like the slim quark to make a dessert but the cream quark I usually eat right out of the package with a spoon. The slim quark is the tartest of the 3 plain no fruit quarks, the 20% is milder and the 40% cream quark is the mildest. This means like with the yoghurt the tartest quark has the most health benefit aka the most probiotic effect just like the tartest plain yoghurt has.

[@marciaskidmore304]

Organ meats are harder to find these days - Braunshwiger (goose liver) is easy to find at the deli counter, liver if you sweet talk the butcher. My mother was a big fan of liver and onions (I make it with kale now) Thank you for the idea to mix in with stew = totally makes sense but never thought about it.

[@gilabausb949]

In Germany we have a chees callt "Harzer Käse" he contain 30 gr. protein, 0,5 gr. fett and 0,5 gr. carbs. I eat it every day.

[@leeb8019]

Great post; highly informative - thank you.

[@lindareed1374]

Love liver pate, eat fish every week, info was great. Thanks. 💕

[@rameshsastry6779]

I love to eat greengram sprouts with greated carrot, sprinkle of green cilantro and black pepper powder lemon with lil salt and over it lil popcorns tastes crunchy…tasty protein.

[@theskyehiker]

Goat is more common here in the US in areas where there is a higher population of folks originating from central and South America. I never see it here in my usual grocery stores but Mexican stores often carry it.

[@otemoyansan]

I love to eat fish, but here in US (Las Vegas)Beef prices are great, Fish costs twice more than beef. Fish also shrink after cooking. Forthose reason I eat beef more often than fish.

[@ddworkswonders7638]

its seems to be almost an impossibility for a vegan to follow a low carb lifestyle. i used to be a veggie but last 20 years eat chicken and fish. i have nothing but total respect for vegans and if it wasnt so hard would consider it. maybe you could do a video for them Dan. Dave.

[@williammclean6594]

Well there is vegan Keto they mostly just eat high-fat vegetables and lots of nuts and oils

[@kuistancfraine3488]

I buy organic non-gmo soy beans & make my own tofu, plain unflavored yogurt eliminates the sugar issue.

[@lisaann6267]

thank you. i dont have a good dr. he just says watch my diet. 🙄but Keto has me down 45 lbs. in a year. i am 60 with arthritis, and have beta thalassemia minor, so my blood test always has high Hematocrit45.6, low mch 26.7,, low absolute lymphocytes740, & red blood cell high 5.70. but good news, A1c was 6.9, now 5.4. i just get concerned about eating too much meat with my condition.

[@germanus7302]

In the USA, eaten lamb and goats AND I LOVE THEM. But they are fairly hard to find unless you're in a major city or a small town that happens to have a sheep/goat farm nearby. One issue is that lots of Americans consider the taste of lamb and goat to be unappealing. It's called "gamey" which is something people are raised to dislike, similar to black licorice. Americans often hate it despite being amazing.

[@eagleeye9549]

I am in MI, USA. I have on had lamb in gyros. I saw a few pieces at the local Sam's club, but the price of meat is inflated currently. Always wanted to try though...

[@petar-boshnakov]

The biggest source of high quality protein, micro elements and bio available iron is liver and it is dirt cheap compared to red meat

[@lordcharfield4529]

Offal is brilliant 🤩

[@jackkennard4539]

I'm going to cook up some beef heart this week.

[@kymmhinterberger3856]

I remember coming across an old Hungarian cookbook. I noticed that there was a lot of organ meat recipes in the book. (Including lung). I'm not ready to go there yet. LOL

[@chrishalle1982]

Quark is new? I ate it as a kid, my parents ate it as a kid, my grandparents ate it as a kid and so on and so forth. I like Kräterquark and Topfenstrudel the most.

[@markiangooley]

Lamb here in Florida is mostly from Australia or California. Expensive, except that lamb breast (mostly ribs and fat), which used to be given away free or sold very cheap in parts of the UK, is relatively cheap.

[@jrowlove7328]

I have Hashimoto’s so Soy is out! We are what our food eats!

[@mikeq5807]

US here, lamb is available. I buy ground. Live in Maine. I think it's available throughout the country.

[@kennethw6962]

I found some organic freeze-dried beef liver powder on Amazon. Throw a spoonful of that in my daily smoothie and I'm good to go. Good call!

[@beatrizpalacios5517]

I love kwark. As a child in the Netherlands the Doctor told my aunt to give it to me everyday with Roosvicee(a vitamin syrop)..As an adult visiting the Netherlands I just ate it as a yogurt. Its the first time I hear it mentioned in a video. Question. When you say seeds or nuts do not have all the essential aminoacids. With what foods you can combine them to get all the aminoacids?

[@boink800]

Hemp seed is one of the most complete proteins and fats of any non-meat food. Though, for vegetarians Vitamin B supplements are needed and you need to make sure your hemoglobin (iron) levels are high enough in your blood.

[@andrewblake2254]

Meat. Eggs.

[@sylviam6535]

Look into protein combining.

[@janehitt646]

Make my own yogurt, in order to have it from A2 milk. 19 cups of milk and cream go in. After fermenting and draining, I have 3 cups of whey liquid. I have been throwing this out, but this time I made butternut squash soup and instead of only chicken stock, I used the whey. Was fantastic. Added a tang. No additives. Only used 2 cups I will freeze the rest. Not sure how much carbs is in it.

[@Winnie-2609]

Where do you live?

[@janehitt646]

@@Winnie-2609 why

[@Winnie-2609]

@@janehitt646 im just curious as I'm not sure how available A2 milk is out side of NZ. Not interested in your address.

[@janehitt646]

@@Winnie-2609 North eastern US. There is only one brand, only one store chain that has it. That I know of. I think most of the people here don't know what it is. I have been waiting for it for decades. The store and the brand are being stupid by not telling people.

[@Winnie-2609]

@@janehitt646 great that you have found it. It is sold and promoted in NZ. Lots of dairy herds are being bred so that over time more and more A2 milk will be produced.

[@sheilamatthews9207]

Great advice, I love liver & onions yummy xx

[@sylviaemberton6489]

We recently had offal that we used to enjoy as children. Liver, bacon , onion. Good for most but it triggered gout for 1 person.

[@msakenspeed4070]

thanks for the video much appreciated

[@myrtledelph4520]

How do I continue to lose weight I am at a standstill. I lost 22 lbs but not dow anymore pls advise!

[@johnmead6484]

Hi love your segment. I eat one meal a day and also fast for 72 hours or more. Can you give us examples of meal plans etc one meal a day and coming of a fast please

[@tamaj152]

Thanks for the pate recipe!

[@SPM1966SPM]

Great video, I was really puzzled when you got to number 2 and eggs, meat, and fish had already been mentioned! I will try liver again as organic liver is available here in the UK. Growing-up in the 50s and 60s offal was a regular at mealtimes. But as people have generally become more affluent over the decades, it has dropped out of favour. But I like your comment about using the whole animal, which as well as being less wasteful, is more respectful to the fact we have slaughtered it for our use. Great that you are back posting very informative videos - many thanks.

[@ayanabeltaine]

Very timely topic for me, Thank you! Good to see you again Dr. Maggs

[@mariaberry6874]

CORNED BEEF IS MADE WITH BEEF, BEEF HEARTS AND SALT. EASY WAY TO GET SOME ORGAN MEAT IN (I AM NOT KEEN TO EAT OFFAL PLAIN). DELICIOUS WITH EGG AND AVOCADO :)

[@dollypeeps]

You need to do a video on how to maintain and stop losing weight when you’ve reached goal Or is there a weight we get to and it stays there?

[@toniyoung5131]

It may depend on age. I started keto at age 66, now 68. I lost too much weight, my arms got horribly scrawney and sinewey. I vary the foods I eat over the week, some days having 30 -50 grammes of carbs, some days eating more fat. I'd like advice on this too.

[@juliebutler8241]

I made jerky out of beef heart for the protein and coq10. I'm going to try liver jerky next.

[@boink800]

I love liver, all types. I have eaten beef, veal, lamb and chicken livers. And after eating a nice liver meal, I feel nice and energetic the next day. I also like kidneys and heart. I seem to be part of the 10 percent which likes all types of liver.

[@christopherberry8519]

I was hoping for something different. Protein score, Eggs win because the amino acids are more in balance. Just because something has all the essentials it doesn't mean that they are at the levels that they contribute most anabolically. What I am looking for is combinations of foods such as mushrooms and eggs which improve the score further. Ideas?

[@haydenjones3936]

I follow the keto diet but have had 1 case of gout in the past before I started keto, the doctor recommended that I stay away from offal & fish but I would love to include them again in my diet, what is your opinion please? Great video by the way!

[@markiangooley]

I was born and raised in Decatur, Illinois, which used to call itself the Soybean Capital of the World. (There’s still a local bank called Soy Capital Bank, and radio station WSOY.) Much of town stinks from processing of soybeans and corn, and those two crops cover much of the surrounding countryside in season. I’m none too fond of soy products, apart from traditionally fermented things like real soy sauce or miso. Sort of had my fill of soy, indirectly.

[@clivegable9387]

Very good information 👍

[@catherinemalloy4207]

Isn’t soy connected to breast cancer?

[@MrHondoMan]

Quark has been around for a donkey's age here in Germany. It's quite good with veg.

[@papasmurf9146]

Another issue to be aware of with soy is phytoestrogen.

[@JohnSmith-wi7so]

Stir fry strips of lambs liver with fresh ginger and garlic, it's really delicious

[@clifslonneger5340]

Thx for the video 👍🏼

[@a.preveall5986]

BEEF LIVER AND ONIONS UMMMM UMMM GOOOD!

[@aleset1]

I am from the US and rarely see lamb or goat in the grocery. Also not many fish options except frozen unless you are rich. I love oysters but don't see them either. I love the canned ones and canned sardines and they are fairly cheap. I love chicken liver, hearts and gizzards and it is cheap but my husband won't eat it. :(

[@KetoGalAnn]

This is outstanding Dr. Dan. Thanks so much!! Will re-listen to really get this info under my belt!

[@DrDanMaggs]

Hey Ann! Thanks for watching! Yep, there is a lot to take in isn’t there! :-)

[@trina3001]

Waiting for your next video! Need the inspiration

[@DevilGamer-rn8ri]

Dear Doctor Dan I watched your 9 signs you are on ketosis and how to lower your insulin levels they were really great but I have some thing to clear about that i weighed around 105 kgs and wanted to reduce my weight so I started a low carb diet after five days i measured my blood sugar after 2 hours of meal it was 92 and I started to loose weight but when I test blood sugar after every five days it started rising gradually 97 , 108 , 111 and 113 by today I lost 7 kgs and weigh 98 kgs by now but I am afraid that am I moving towards prediabetic sugar levels should I stop my low carb diet and start consuming calories Please reply doctor you are my only hope and it took 20 days for me to go from 92 to 113 blood sugar and 106 to 98 kgs

[@donraquel]

Thanks 💃🏽

[@colinglen4505]

You never mentioned Lamb hearts which are, in my opinion, the best tasting offal meat.

[@madaddams]

Unfortunately shellfish and crustations are also a great source of microplastics too.

[@GingerWaters]

Quark was one of my main protein source through years of trying to find a way to complete vegan diet. It has so bitter taste, that my mouth refuses to swallow it without some sort of sweetener, like fruits, berries, juices. With zero-sugar-juice-concentrate, high in aspartam, it is usable as nutrition, but taste is very difficult to make, inviting or satisfying or foody or tasty or real…. …it has a feel of being sideproduct of cheese making… …thats why cheeses and jogurts tastes so good cause all the bad tasting proteins are separated to quark…