You CAN eat chocolate on keto {no, really!} - Dr. Eric Westman

[@Joy80JJ]

I eat a square of 92% dark chocolate every night with a cup of tea. It's my wind down time & doesn't stall my fat loss.

[@shekatagani]

They now have 92% and even 100% Cocoa Chocolate Bars in some stores, very low or no Sugar at all. I eat it daily, very low carbs and very satisfying.

[@shazzadowns691]

Oh I’ll look out for it. Thanks

[@alexanderfowler1872]

100% cocoa bar at Walmart about $2 for 3 oz

[@nitfitnit]

Trader Joes sells Montezuma brand "Absolute Black" bars which are awesome, no sugar added.

[@PistolPete3322]

Melt a 100 percent bar and add a squirt of liquid stevia. Then freeze it to harden it again.

[@lennyb4190]

They've always had 100% cocao bars, it's called bakers chocolate :)

[@Ev-vh3pf]

4 squares of Lindt 95% dark chocolate is only 8 grams of carbs, and I think 3 grams of fiber. I love it.

[@jamescalifornia2964]

I sometimes get the Lindt 100% . I use a drop of stevia 😘👌

[@200Nora]

I eat dark chocolate 85% and above. I cannot drink most shakes because I am moderate lactose intolerant and they upset my stomach. I make my own chocolate brownies with dark chocolate melted, egg, 1 tbs almond flour, and 1 tbs peanut butter.

[@jtucci5711]

I stopped eating sugar and my long time A1C issue being pre-diabetic at 6.4 to 5.6 in no time. It wasn't hard and had no withdrawal symptoms.

[@jimrutherford2773]

I eat two Keto Cups per week. They are small circular pieces of chocolate using erythrotol. It's 9 grams of carbs per cup. I don't see any real harm if you're eating 10 to 15 grams of carbs of real food. I always eat it as a dessert after my OMAD meal rather than a snack to keep the everything as one meal and 23 hours of fasting.

[@catherinefontenot6941]

I bought some Lillie’s no sugar added today. For 60 chips is 8 total carbs. So half that would be 4 carbs for 30 and half that would be 2 carbs for 15 chips. I figure just about 6 or 7 chips would be like 1 carb. And there is no sugar added. 😎 It’s made with Stevia.

[@juliebutler8241]

Salted carmel chocolate chip is my favorite!

[@AdaptYourLife]

Review transcript here: adaptyourlifeacademy.com/keto/you-can-eat-chocolate-on-keto/

[@andrepatterson7058]

So I'm following my diet plan from page 4. So I'm happy to be able to add some chocolate to my diet now.

[@gwenj5419]

When we go to In & Out (hamburger place) I'm happy eating one of my husband's french fries.

[@OttoNommik]

Gross. In and out? Can you say INFLAMMATORY?????

[@michelehernandez5992]

I use Keto Chow and I sometimes keep it in the fridge for a week. I mix it in a 32 oz shaker bottle and take a swig now and then..It works perfectly..

[@madelinejones9745]

thank you Dr Westman!

[@geethaparasuram6338]

Vital proteins- collagen peptides has a chocolate flavor, which satisfies my cravings for hot chocolate (and you can have a mug of it) on a tired cold Friday night. It is sweetened with Stevia. I sometimes like to combine it with my coffee and cream. I have also made a hot chocolate drink by combing cream, almond butter, cacao powder, sweetner and a Andy's candy(2g carbs) for the chocolate peppermint flavor. Very indulgent !!

[@brendaandrandyking4126]

Lillys sugar free chocolate bar at Walmart in the candy isle ...about 3.48 a bar and also there's about 7 different varieties

[@kateblack6406]

Aldi, 90% mosser roth. Pack of 5 x 25g bars, each bar 5.5g total carbs. My go to choice :)

[@sapnakalghatgi199]

Where to find moser 90 % chocolate bars . At which Aldi have them ?

[@kateblack6406]

​@@sapnakalghatgi199I found them in Dungarvan Aldi but not all Irish Aldis have the 90% bars, I get 85% in the rest of them.

[@Jennifer-ps7zt]

I love your chocolate shake suggestion!!!! A couple sips really satisfies. Thank you, Dr. Westman!

[@christopherkowalewski]

Great video and great videos as usual. I’m in France and have found a 100% cacao chocolate bar with 6g carbs for 100g - so as the tablet is in 10 breakable pieces, that works out to .6g carbs per square of chocolate (I round up to 1g to be on the safe side). It’s a pleasure to have with a coffee once or more per day and easily countable for your total 20g carb allowance.

[@IonTrone]

The 95% Casino is clean ingredients, affordable price and only 0.4g sugar per square.

[@sethrintatu]

Would you mind telling us the name please 🙏 😊Thank you so much 🙂

[@jamescalifornia2964]

~ Unsweetened bakers chocolate 🍫with a drop of stevia 😘👌

[@groovy-momma418]

I buy keto chow shakes (meal replacement) and mix it up and freeze it and then I make ice cream with my ninja creami machine. I add 2 tablespoons of powdered peanut butter and then I enjoy! I have this pretty much every evening and I eat the entire pint. 😋 I am on maintenance FYI. But it is about 8 to 15gm total carbs with peanut butter powder (no sugar) and chocolate. Some of the other flavors are a lot less. And without adding any extra fat (water only) the calories are around 150 to 300. 😉

[@michelephelps1087]

One lindt dark chocolate ball is only 4 gm of carbs.

[@wadechroninger7101]

Dr. W’s Secret for Success: meet people where they LIVE❣️

[@jillfield3102]

Mmmm Chocolate,,, I eat 3 bars a week of 85% chocolate Green and Black with my green tea.👍💖🇬🇧

[@IonTrone]

I use 95% or higher dark chocolate. 95% has about 0.5g of sugar per square. The taste is such it's hard to eat more than one square :)

[@margaretchayka6878]

Cocoa powder makes things chocolatey - hot chocolate, yogurt, ricotta, you can make a cream/cocoa/yolks custard, etc. Very low carb, or zero "net carb".

[@yuka-youtube]

i sometimes eat cacao 95% dark. it’s bitter but i eat it for magnesium and polifenole.(spell

[@shazzadowns691]

I have 85% cocoa chocolate. We have in U.K. an excellent brand in Green & Blacks. 2 squares is enough.

[@frazzledthoughts1308]

Yes! Divine 85% & Lindt 85% are available in UK, both good too.

[@shazzadowns691]

@@frazzledthoughts1308 yes I love both. Who needs sugar 😉

[@pelgrin21]

I like making peanut butter cups 100 percent cacao and for sweetener I use erythrol high in calories so not something I make regularly.

[@jobrown8146]

I add cocoa powder to yoghurt and freeze it as paddle pops.

[@megpierce979]

My favorite is Lindt 100% Cocoa. It has 12g of carbs in the whole 50g bar, but one or two small squares are satisfying.

[@jobrown8146]

I get the 95% cocoa Lindt chocolate (I buy 18 of them when it's on special) and have 2 sqs at a time. Very satisfying.

[@jonavin]

2 squares of 95% Lindt dark chocolate is very satisfying for me.

[@cwebr789]

LMNT Chocolate Salt is a great chocolate fix!

[@ronaldkoch2766]

What about these chocolate bars that are 95% cacao, and have 1g sugar per serving (about 1/3 bar)? I've tried finding chocolate sweetened with pure stevia or monk fruit. But not much luck there. Those sweeteners can be added to a pure cacao powder in a drink, but there is something about a chocolate bar.

[@miazagora]

I like to get unsweetened chocolate and melt it and mix in stevia/ erythritol sweetener. Most other sugar alcohols used in keto products bother my stomach.

[@shdwbnndbyyt]

I eat unsweetened chocolate every day for taste and health benefits (vascular)....

[@womanofvalor7]

I sweeten dark chocolate w erythritol

[@justinbouy3153]

Russel stover sugar free chocolates are great and not too expensive

[@allisonhase9473]

I have chocolate collagen powder…I put it in my tea with cream….or I use the scoop in a bowl with sour cream or creme fraise.

[@alejandrae5605]

I have to have my 8 peanut M and M…(my only treat) when I get in bed with my book! I’m losing my belly fat and I’m happy with my little treats and night!

[@ZK69-s6f]

Try keto chocolate with peanuts, only 1g sugar.

[@dianafromaustralia3244]

Chocolate is not my weakness, luckily! I have had a block of Lindt 95% in the frig for over a year! 😂😂😂

[@Jennifr1966]

Years ago i bought the assorted mini chocolates and FROZE them. I allowed myself one a day. That doesn't mean if i missed one today i can have two tomorrow lol. But this way i felt like i could get a little, fun treat every day! I went from 175 to 145 (then the company shut down without telling anybody!) And was able to tell people that i did so getting to eat a bit of Hershey chocolate every day! 😅

[@MrRKWRIGHT]

I particularly like milk chocolate bars that contains either almonds or peanuts - for a healthy dose of protein from the milk and the nuts - some protein that supplements my KETO diet . What a sweet and savory treat that's both healthy and delicious and truly satisfies. Sometimes the family dog begs for some chocolate. - but I have to tell him No!! No!! Chocolate's not for Dogs! Go have some of that protein supplemented sustainable gourmet dog food I bought you at PetSmart, 'cause just like the people in the PetSmart commercials sing, while they're dancing around in the aisles, "I'd do anything for you!!"

[@dogcrazy25]

I tried eating a few bites of chocolate and it was another opportunity to binge. No datk chocolate to me.

[@beardumaw24]

Got to learn to have will power.

[@mrbigcat9]

Cadmium and lead in Chocolate

[@charleshall3372]

87% good for me

[@Misskitty15]

What about sugar? How do you convert to carbs?

[@jamesalles139]

what's hard to like?

[@allisonmoore1802]

yeeeaaahhh no. Chocolate is a trigger for me unfortunately. Most sweets and sugar subs are...:P

[@Paula-po9kx]

Thank you Dr. Westman. I think you forgot to link the 8 ways to crush your sweet cravings and I would really like to hear/read that one. I have a horrible sweet tooth, I don’t use real sugar only alluose but I’d like to get rid of that craving.

[@OttoNommik]

Allulose spike glucose and insulin. It’s one of the very bad alternative sweeteners.

[@OttoNommik]

You might as well just eat sugar

[@Paula-po9kx]

@@OttoNommik thank you for your input but I have to disagree with that statement. Alluose does not spike my glucose or insulin, I do test and have done my research. Thomas Delauer just put out a video specifically on alluose, very interesting and would be to your advantage to watch. I would like to see your research that you have done that says alluose spikes glucose and insulin because my health is very important to me.

[@mactheaxe84]

I eat 85 percent occasionally, and hersheys special dark cocoa powder in my egg shakes in the morning.

[@daviddauza]

100% chocolate (good quality) + Coconut oil/butter (unrefined) make a very good, very low carb snack. Its actually food ,,, not candy.

[@jamescalifornia2964]

I agree 👍

[@cogline]

Only if I want my addictions back, my gut to get more damaged, and to ingest very high amounts of oxalates

[@gerriecampbell5712]

How about the Pure Protein bars and splenda? Are they ok to eat on Keto?

[@OttoNommik]

Splenda????? 😳🤦🏻🤦🏻🤦🏻🤦🏻

[@johnandretaule]

Almond milk, unsweetened baking cocoa, butter and some sweetener you dont react to.

[@jaxson1948]

Outstanding presentation!

[@fellafella1000]

Montezuma 100% dark is the least bitter 100% I've tasted and I enjoy it,.

[@kennethbent6423]

I don't need to eat chocolate I live next to a chocolate factory you can smell the chocolate in the air

[@dawnklug6986]

That would be divine or a curse.

[@agr8h2o]

Damn my addiction. 😟

[@ZK69-s6f]

I found, bought and ate two types of keto chocolate with 1g sugar, with coconut and peanuts. The one with coconut tastes like bounty. I tried dark chocolate with 99% cocoa, disaster, it's not for me. Now don't eat keto chocolate anymore.

[@anthonyshillingford848]

Why not just eat 100% Cocoa from Lindt.....bitter as hell, and your addiction is cured in minutes

[@jamescalifornia2964]

I do exactly that ‐ with a drop of stevia 😚👌

[@michellerobertson874]

Hahahaha totally agree!😂

[@shaunasinclair3328]

🤣

[@5050kas]

Caffeine makes my heart skip. Not for me. I don't need a crutch I have no cravings. I do understand there are benefits from chocolate.

[@mingkee27]

No sugar added or 100% dark is what you get Hint: Evolved and Choc Zero don't have added sugar and they're diabetic friendly

yes we can!

[@gazels11]

Lindt 90% chocolate 🍫 1 square 😍

[@gerriecampbell5712]

Another question Diet Ice Tea ok?

[@AdaptYourLife]

As long as there are no carbs 😊

[@dawnklug6986]

DIE.....with a T Any artificial sweetener is a bad idea. I learned to drink unsweetened tea as a teen when my late Dad was diagnosed as prediabetic. Even learned to go off candy /cakes etc. Then I went to Navy bootcamp and then the Navy........out the window went all my food training as the Chow Hall foods were so carb laden that I began to regain all the weight I fought to lose. It has taken me until this past year to once again regain control over my bad eating habits. Remember that those 'innocent'' artificial sweeteners have vicious side effects on your habits and hormones.

[@jamesrankin9833]

Good stuff

[@lexi1337-r6s]

1 square is so dumb I rather not touch it. I eat half a bar of chocolate a few times a week. Lindt 90% has 14% carbs 7% sugar so half a bar is only 7 grams of carbs and 3 1/2 grams of sugar.

[@jimmyhvy2277]

Chocolate gives me Gerd

[@beardumaw24]

I eat a pice of 88 or 92 dark chocolate most every day. Yum !

[@graceful6894]

What does Ketones of 1.5 mol/L mean for my kidney health?

[@MrRRSODL]

1.5mmolL tells you that you're at a healthy ketosis level. If you were approaching 10 mmol/L then you would probably be in ketoacidosis which is very dangerous, having said that, it's unlikely you would get close to 10 unless you're type 1 diabetic or your insulin level drops too much. I'm a type 2 diabetic and in a couple of occasions my ketosis levels have been as high as 7.5 when doing an extended fast and exercise and at that point I stopped the fast and had some carbs to increase my glucose and insulin. I hope that answers your question.

[@graceful6894]

@@MrRRSODL Thank you that helps a lot. I am type 2 diabetic and have had a lot of kidney stones in the past so was worried

[@MrRRSODL]

@@graceful6894 wow, I've never had kidney stones and I wouldn't like to. There are certain foods like spinach that can stimulate the build of kidney stones. I still eat spinach but not everyday and in less quantity than I'd eat lettuce or cabbage for example.

[@OttoNommik]

It means you’re dying

[@TheMarkus107]

Takes a pass on the Oxalates....

[@drnouranmohammed6296]

95 percent or 100 percent dark chocolate.

[@Zarathustra851]

I take 100 % cacao chocolate any carns and not sugar 100000% keto

[@jaaustin500]

Who the heck can take just a swig or a square??!!!! You must realize that lack of control over eating is what’s got us into this mess in the first place yes?

[@jobrown8146]

If you buy high cocoa chocolate (which is very low in sugar) you don't need to eat much to feel satisfied. This is because it is the sugar in the chocolate that keeps you wanting more. I buy Lindt 95% cocoa chocolate and only eat 2 squares. And I used to have no trouble eating a family sized block of chocolate.

[@sanautin]

If it's brought into the house, it will get eaten. It's like telling an alcoholic it's okay to have a bottle of vodka in the house and just have a swig every now and then.

[@laural1543]

I was a sugar-holic for many years. Once I became fully fat-adapted my cravings for sweets vanished. Now I CAN have a small square of chocolate and I do not run for more. My compulsion to overeat treats is gone.

[@UndertheNeedle282]

Ummm... we don't all have the same triggers. I have absolutely no problem stopping with one small piece of chocolate.

[@kostar500]

You never ate 99% choc before?

[@Jim-n9b]

COME ON A SWIG!!!

[@dimitri1946]

But..... the oxalates are over the top.

[@geoffreystone1598]

Lindt make a 95% chocolate

[@lloydhlavac6807]

I can't stand dark chocolate. I'd rather have none than eat that. Way too bitter for me. However, I do still eat chocolate very occasionally, but I eat Lily's milk chocolate bars, my fave being the ones with almonds in it. No sugar added, it is sweetened with stevia and erythritol. It is NOT super low in total carbs, but it is much better than regular sugar-laden milk chocolate bars. And like I said, I do not eat these all the time, just very occasionally.

[@lindapatterson9527]

I feel exactly like you. The bitterness is horrible. I will look for Lily Choc bars, Thank you sir.

[@lloydhlavac6807]

@@lindapatterson9527 You're welcome. If I didn't know they were sweetened with stevia and erythritol instead of sugar, I wouldn't be able to tell the difference between Lily's milk chocolate bars and regular milk chocolate bars.

[@beardumaw24]

Good all the more for me !

[@gregoryludkovsky5185]

what's wrong to have a morsel of 100% unsweetened chocolate melted with some fats and a speck of monk fruit ????

[@donstewart368]

You can but I won't, not in this life or any other life.

[@anita2623]

Every night I mix a small teaspoon of raw cacao with my decaf…… hardly any carbs…..but, after I started it, I think a few months, I noticed I never had any craving for chocolate anymore and now, 2 years later I still don’t….. always keep some chocolate in my refrigerator for visitors but nowadays I never touch it ….it remains waiting…..😉

[@MrRRSODL]

Dr. Westman, with an eye catching video title again. High cocoa % chocolate is not a secret.... But somehow Dr. Westman finds the way to bring the word / phrases "safery" "my program", "Dr. Atkins", "20 years of experience,", etc into every speech and video. For the most part, there are quite a few Drs out there trying to teach a version of the ketogenic diet and they encourage a modern version of the diet that is safer / healthier than what dr westman teaches which is the dr. Atkins diet, high in protein and low in carbs..... This is fine, I'm sure it delivers on its promises but if you are diabetic or insulin resistant ( which most overweight people are ) then there are better versions of the diet. Dr. Westman diet restricts the amount of leafy greens which I find crazy ..... They are full of vitamins and fibre that the body needs, they are also very low in net carbs. An important issue when losing weight on a keto diet is that by lowering insulin you might increase fat in the liver and end up with a fatty liver.... To summarise, Dr. Westman approach to keto seems to me that losing weight is the only goal but for some people like diabetics or insulin resistant, there are better / safer versions of the ketogenic diet. One should ask "why Dr. Atkins diet failed?" For the most part he was on the right track, low carbs diet was spot on but he got the ratios a bit wrong so new research and studies have corrected the approach which is basically fueling most of the brain, up to 75%, and the body with ketones instead of glucose, becoming metabolically flexible which is the reason why people lose weight by keeping insulin low and switching fuel sources to run the body, when there's glucose available then fuel the body with glucose, when there isn't then use the glycogen stored in the liver... Gluconeogesis will convert proteins and fat (not from the triglycerides but from the glycerol) into fuel for the body..... Then ketosis and fat burning can keep you going for a while. I don't follow one particular version of the diet, I take ideas from many doctors and then I see what is best for me, I try to keep it aa clean as possible by keeping away from unhealthy oils that come in processed foods like fried chicken, fried fish, etc. For example yesterday I had a 10 oz steak with 2 fried eggs, 6 or 7 cups of green leafy salad with olive oil and canned wild salmon. A coffee with a drop of full fat cream, that's it. My wife for instance, takes a tspn of MCT oil ( Medium Chain Triglycerides) with her morning coffee because she likes the taste it gives the coffee, some people use it to help make ketones but I don't think it's necessary although MCT oil because of it medium sized fatty acids, it goes straight to the liver to be converted into ketones....and it does help people when fasting, same goes for bulletproof coffee although the fat from butter does not have medium sized fatty acids so it's absorbed into the blood stream. Most información come from the Textbook of Medical Physiology.... a fantastic source to understand how our bodies work.

[@marianking1379]

Dr Atkins diet. Did not fail ,it was big pharma and media who lied about how he died and that fat was not good , l did it and lost weight and felt great , l fell for the lies ,idiot , it's now refined , l eat carnivore cos l can't tolerate carbs , l do have DK choc one square occasionally xx

[@OttoNommik]

Every human and their health are not the same, therefor, these ratios of macros cannot be the same for everyone. Who cares what works for you. Especially when you come from a place of demonization. Take what you need, shut up and leave once you get off that soapbox. People like you….

[@sanautin]

Sort of like telling an alcoholic he can have a little swig of vodka every now and then? This has to be some sort of late April Fool's joke.....

[@jtucci5711]

Dr. I don't think you have a grasp on what being a chocoholic is all about. When you start your not apt to stop until it vanishes. Please get real and just let people they need to buck up and give some things up to feel better.

[@wrylife57]

Makes me sad that you promote use of such highly processed products which always contain some artificial sweetener. While some at least try to be "healthy" by using monk fruit or stevia, often sucralose is used which is horrible stuff. Yes, I realize the recommendation is a sip or so per day but what about the cumulative? I use baker's chocolate, 100% unsweetened. A nibble does the trick for me as the taste is self-limiting; it kills a chocolate craving--which have become quite rare for me.

[@OttoNommik]

You are a judgmental fool

[@beardumaw24]

Actually monk fruit and stevia better no even sometimes worse it just a tiny bit of real organic un-processed sugar. PHD Dr Ben Bikmen did a vidio on it and it plays with your hormones and insulin, was very interesting. I used to use Monk Fruit but now use just a touch of organic unprocessed coconut sugar, which has a way lower effect on blood suger than regular sugar.

[@wrylife57]

@@beardumaw24 read my comment again--I don't use monk fruit, stevia or any other so-called healthy sweeteners.

[@martyrichard3092]

Chocolate is probably the healthiest thing about an animal-based Keto diet, which everyone should avoid if not for the animal abuse involved but also the hdl, sat. fats, hormones and antibiotics found in all animal products. Animals are our friends, not our food. You might consider going back to medical school or just learn some ethics.