Since going carnivore, I have had no constipation. Best thing I ever did was eliminating vegetables from my diet. Thank you Doctor for all the great advice.😊
Don’t forget the most versatile vegetable: Mr. Cabbage. It’s goes with almost anything. A couple cabbage leafs cooked in a little butter till it’s not quite limp makes a great burger topping or shredded cabbage cooked with sausage and a little Louisiana hot sauce makes for a great meal.
Be careful of the high oxalates in spinach. I got kidney stones twice. SO PAINFUL!!!! I believed I was eating healthy and was only eating spinach as my green veggie carbs on Keto. I never got kidney stones again since I stopped eating most vegetables, except cauliflower, green beans, and sometimes broccoli.
You're absolutely right 👍👍 Dr Sally K Norton is on many UA-cam videos speaking about the high oxalate content of spinach, kale and other 'super foods'. I personally avoid all vegs in the high/medium oxalate range. ❤️🇨🇦❤️
@@domrice8628 There has been several documentaries that feature Dr. Westman including "FAT: A Documentary" that includes Dr. Westman and how he has personally adapted Keto. The documentary can be seen on UA-cam for free: ua-cam.com/video/iVJM_0XEiBI/v-deo.html 😃
I started your prescription keto on 12 May and lost 20 lbs to date with goal of 50 more and feel great-thank you Dr. Westman-my VA PCP recommended your keto.
Well that’s a happy change from a VA Dr! In 2017, VA told us no way could my type 1 diabetic husband safely lower carbs and insulin….. until we did it on our own and his labs were best in over 20 years and those same VA docs scratched their heads! He ended up on 75% less insulin with better blood sugar stability since diagnosis in 89.
Best advice - Buy Dr Westman’s Page 4, or his book “End Your Carb Confusion” (which has P4 in it). All your questions will be answered! I have followed P4 since 8 Feb 2021 - 90 kgs to 58 kgs - FEEL FANTASTIC! I’m 69 - been fat for 50 years! It’s the best (and easiest) “Eating Plan” I’ve ever followed! Thank you, Dr Westman 🌸
I really like how you told us the foods first and then explained. So often, I hear about foods that are good for you and watch mostly adds that are trying to sell something. An hour later, I'm still waiting to hear what the healthy foods are. Assuming I that I would watch that long.
Totally agree Dr Westman! I tell my patients to focus on eating animals without adding flour, cornmeal, barbecue sauce, etc. plus non-starchy veggies. HEALING IS THAT SIMPLE!!!
@@renoskontos664 Yes Fermented food tends to have less lactose which is the sugar from dairy. Just make sure not to purchase low fat yogurt which tends to have a higher amount of carbohydrates and watch those labels
I started my keto lifestyle in June of 2019. I follow you and Dr Ken Berry. I have lost 85lbs to date. In 2019 a friend measured my upper bust, actual bust, waist & hips for a sewing project. 2 weeks ago I was visiting and asked her to remeasure me just to compare. Just those 4 areas I’ve lost a total of 33 inches. I feel better than I have in years and I am on NO medications. Thanks Dr Westman.
Congrats! I've plateau'd with 50 more to lose (after losing 80!🎉) and postponing my many sewing projects cuz I'm too lazy to figure out the changes. Just started some new supplements to help my horribly debilitating carpal tunnel, and in just 2 days they are already improving things, so perhaps I'll just make a skirt? (I inherited my mom's too-big-4-her size 14 jeans, so I've got stuff that currently fits.)
I'm hooked on these simple videos. I appreciate so much that you give us just the facts and offer no embellishment like so many 'Keto channels' do these days. They really overcomplicate everything and can make people feel anxious or like they're missing something when there is just no need. I also don't care about others' 'lifestyles' or their kids or family or their jobs. Just give us the science! People are smart enough to work it out on their own from there! 😊
Hi Dr. Westman! Leslie Ann here. I've been eating the Phase 1 way for two weeks and have lost about 11 pounds. I'm most interested in losing my belly fat, because of the negative ramifications of having 30-40 pounds of fat sitting on my belly; and I AM losing belly fat as well. I'm a food addict and for the first week, had MEGA-trouble with cravings - both for carbs and for just more food! I managed to ALWAYS respond to those cravings by eating hard boiled eggs, meat, or fish. Something I "discovered" for myself is I had been eating out of control, both in type of food and in times of eating, for so long that I think I was adjusting to being actually HUNGRY. I can't remember the last time I was actually hungry! Boy, . . . hunger . . . what a concept! So, two weeks later, I now eat no more than two meals per day. I'm not purposely limiting my meals; I'm just not hungry! And I'm less afraid to eat actual MEALS and not just a plate of non-connected, low-carb foods. Scrambled eggs and bacon; pasta sauce (8 oz. of hamburger meat with tomato puree and roasted tomatoes) with "Palmini"(pasta" made from hearts of palm); a roasted hamburger with a slice of cheese and a side of steamed asparagus. And, salads with a variety of greens (lettuces, arugulas, spinach) with a sliced mushroom and some extra virgin olive oil. Good stuff. I still have cravings for carbs - mostly baked potatoes, rice, and pasta. And I'm outgrowing those cravings as time goes on. So, Thank You for doing what you do. I'm confident that between your book and your upcoming 3-week course, I'll have a good basis for long term success.
I lost 40 lbs quickly 2 years ago--too quickly because about 15 were lean muscle mass & as a senior citizen, that's not good. So be careful about how quickly you lose your weight. Its taken most of the time since for me to put back on those 15 lbs of muscle mass & although I weigh more, my clothes fit the same as when I lost the 40.
I started my keto lifestyle in June of 2019. I follow you and Dr Ken Berry. I have lost 85lbs to date. In 2019 a friend measured my upper bust, actual bust, waist & hips for a sewing project. 2 weeks ago I was visiting and asked her to remeasure me just to compare. Just those 4 areas I’ve lost a total of 33 inches. I feel better than I have in years and I am on NO medications. Thanks Dr Westman.
I now eat mostly ketovore--heavy on the animal end of the choices. I have 4 eggs each day for breakfast. Yes, my total LDL has gone up without differentiating between the small, dense or large, fluffy LDL. But my HDL has gone up 50% & used to be only just normal & my triglycerides, which were never high, dropped 50% making my TRG/HDL ratio under 1--the best indicator of cardiovascular problems.
I'm trying to convince my Cardiologist of this. He's certain I have FH because my LDL is 243, and says I NEED statins. I told him not a chance, because my CAC score is 7.15, my HDL is 93 and Trigs are 67, a .75 ratio! I also mentioned that some folks on LCHF will have an increase in LDL. He thinks my risk is way high, just because of the LDL, though my MESA assessment shows 4.64% risk of a CVD over the next 10 years. I'm 69; I can live with that small a risk! I'm getting an NMR on my own dime to convince him my small dense LDL particles are low, which my low Trigs score shows, but he doesn't think I'm right.
So glad I "stumbled" across your channel. I need to lose 50 pounds, lower cholesterol. and blood pressure. As others said, "I've tried every diet program out there" but really feel this one could be my answer. Cleaning out the kitchen, going to the store to buy "KETO legal" foods, and starting a new way to eat. Wish me luck, y'all. Thanks Dr. Westman, you're an inspiration!
Thank you Dr. Westman for this reminder of how well your version of Keto works. When I started this new lifestyle I followed the "page 4" list and felt great! That was Dec 22, 2020 at 158. I am now at 125 - 130 and still low carb but more of the carbs are not from veggies and I am not eating my greens every day. Just sautéed a pan of spinach to go with my eggs this morning! Keep up the good work!
I was following the Keto Approach for about 18-24 months while trying to do weight training to build muscle and lose about 10-15 pounds of body fat. Then I started listening to UA-camr Paul Revelia and my energy levels and weight loss and muscles building goals are now within reach 6 weeks in. I now eat 1% in grams of protein per my body goal weight, 20-25% of my calories in healthy fats and fill the remaining calories with carbs, which range between 180 to 220 grams of carbs per day and BOOM! My performance in the gym is amazing and my muscles are now full and people are asking me how I’m transforming!
Good points and exactly how i figured things out when i started my keto journey/way of living three months ago. As long there are no carbs in the food and no factors to trigger inflamation it is ok to eat. I have eaten supliments too that i can be sure that i´ll get vitamines & nutrients that my body need every day if i get lack of something from the food.
Sounds like my diet, though in addition to those five, I add certain nuts and seeds, berries and melons, and various types of dairy, limiting the total amount of lactose to a few grams a day. I realize all my additions may be controversial, but they seem to work well for me. No snacking, no processed foods, and consuming some fermented foods like kimchi / sauerkraut all seem to be beneficial. It's funny that Dr. Westman mentions how he dislikes kale. When I stopped eating most carbs and eliminated sweeteners, kale went from tasting terrible to tasting great.
Recently I was very thankful that I knew that eggs are okay to eat. I had the flu and didn't feel like eating salad and other regular food/meals so I was having an egg flip and a mug cake. I think I went through 2 dozen eggs in 14 days. And it was good knowing that I was still managing to stick to low carb.
@@wocket42 Thanks. I was only eating when I felt hungry but I just reduced the amount and ate things that I knew were okay and that I felt like consuming. Even now I will sometimes have a salad for one main meal and some cheese and a mug cake for the other main meal. I'm a food addict and have learned from Dr Tarmin that it is better for food addicts not to miss meals.
@@nutsforthebeach Whipped egg and milk drink with vanilla flavouring and some sugar substitute. Mug cake (I sometimes add cocoa powder, coffee, cinnamon, ginger, fine coconut or cake flavouring), 3T almond flour, 1.25T sugar substitute, 1/2t baking powder, 1T melted butter, 1 egg - 4" diameter mug cooked in microwave for 80 seconds. Served with yoghurt or whipped or unwhipped thickened cream.
THE kale . we can get is sometimes wraped with just rubber bands cause it is long leaf . or in a large bag .collard greens as well chopped. . either way i still throw some in my food chopper and chop it up so it is real small and added it to salad mix i put together. like raw onion green, pepper,mushrooms,cilantro,avacodo,garlic,broccoli,parsley,celery and chedder cheese . {{{ SOMETIMES .....XXX chedder cheese if i have it . sometime my list of supplies is very limited . to alot less than this. }}} i will take mayo . that is zero carb zero sugar .YUP U have to watch that toooo i will put heavy black pepper.and some curry powder .some time {{ that i put together here at home }} from differnt spice from stores i visit. then mix them together in large mixing bowel and place back in empty . parmesan cheese bottle ,sometimes these can b good size maybe 5 or 7 inch bottle with nice shaker tops . made of plastic. the curry list can b found here on UA-cam . enjoy . sometimes i have left over {{ chicken breast, or, a beef roast . }} i will chop in food chopper to a nice size .{{{ WHEN COLD from fridge . chops the best when cold. then add it to this as much as u like.
I am trying to stay with Keto diet currently. Hard to find right Keto foods. Keto diet is the key to fight diabetic decease of mine. Not sure the long-run effects of Keto diet through.
I personally don't do well with a lot of plants, they give me major IBS symptoms. I'll eat avocado, a small amount of onions and mushrooms occasionally but that's about it.
Me too! I would like to know exactly what healthy nutrients are in green leafy vegetables and if they are actually absorbed by humans. I now eat zero fruit and veg and my guts are thanking me for it.
My 8 lovely 1-year old mixed heritage-breed virgin girlies who've already laid so very many deep orange-yolked & colorfully-shelled jewels, don't even know that's what they are really for! Should I get a rooster for them??? But what breed and how old???? Would they be as surprised to see one hatch as they were when they laid that very first egg? Or do they instinctively know, like they know how to dust bathe, preen, scratch & peck? (I think I'll have 5 hard-boiled health-nuggets right now!) Thousands of ways to cook eggs! No reason to get bored.
I was at our local grocery store . and saw they had many types of sprouts. but noticed some ran a little higher on carbs .....i was uumm how. i got some of the lower carb one . and put them in some of my deli ZERO CARB WRAPS with a little mayo. and yes heavy on the black pepper, the rally good ham and turkey and some provolone cheese .and sprouts . and rolled it . and munch away . i made two of them .
I’m down from 119.6 kilos to 93 kilos - 70 is my goal weight - I’ve been low carbs but closer to 100-120 grams per day - I see I will have to dramatically reduce my carbs to 20 grams or under per day to shift the remaining kilos
My day: breakfast was 2 eggs, slice of bacon. Lunch avocado, cauliflower and broiled fresh gulf red snapper and tonight it will be baked fresh frog legs and boiled shrimp salad. Yes you can’t even keto it in South Louisiana.
I made a drink yesterday of cucumber, lime juice, mint, water, and stevia blended in blender. I understand you that stevia is not acceptable on keto; what about the other ingredients?
Hi Florence, the Keto Made Simple Masterclass will be open for enrolment at the end of July. Rate is $167 for the course as well as the three weeks in the private Facebook group.
Doctor Westman, I have a question I would like to address to you, since there is the problem of insuline resistance, could it be that there is also Glucagon resistance? Thank you, I do appreciate your labor in educate the people.
Ha Sleeper that was such a funny movie one of my favs! Thank you for the tips...I also eat sardines along with eggs lol ppl think I have a weird diet! All the Best
Dr. Westman, what is your opinion on the high oxalate content of spinach and leafy greens? Do we really need vegetables for good health or does the vitamin content in the vegetables out-weigh the oxalates? I’m confused about this.
Hi Barbara, my program has been carefully calculated to give you everything you need without having to supplement. A carnivore type diet will require supplementation.
Are vegetables like beans ok too because they are low in carbs and help with going to the bathroom as well? I enjoy them and that helps a lot with bowel movements. Thank you 🙏
Try Chi Seeds Mix them with water and a little sugar free cranberry juice. Or make Chia pudding with Nut milk and a little extract. MCT oil Miralax Beans have to many carbs.
My husband and I have been on keto since March. The weight is just falling off of him 40 pounds and he cheats. I have lost only 15 pounds but lots of inches and I do not cheat. Why is there a difference between men and women on keto and we are doing the 20 carbs a day
I feel your pain. Same thing happened. My husband has lost 45 and I had lost 36 but gained some back. 🤦🏻♀️ He has a very active job and I retired last summer. I know hormones have a lot to do with weight loss but I believe the #1 factor is someone's activity level. When we moved last year, my belly pooch went down within a week of packing and lugging boxes up from the basement.
Check out “fast like a girl” for an analysis of a woman’s cycle and hormones vs men. You dont have to fast if you don’t want to- but you need to know that there are 2 periods of time in each month that you need some healthy carb to support your progesterone- if you don’t your body will grab every available fat cell and hold it which makes it harder for a woman to loose weight on a consistent low low carb diet. Even if you don’t have a cycle these hormones are changing in you throughout out the month. Men have the same hormonal pattern everyday with no change. So they do not need to vary their fasts or diets like we do. Dr mindy pelz-
QUESTION. Thanks, Doc Love how easy you make this. But I do have a question that I'd love your opinion on. I keep hearing your beef should be grass fed grass finished. I buy a steer every year and bought the grass fed grass finished once. For us it's not good. Hardly any fat, stringy and flavorless. What's your opinion?
Hi Steve, I went through Dr Westmans class and have been following everything of his for a year. My take away from following Dr Westman is that grass fed beef is not necessary, absolutely not necessary. As long as we keep the carbs low we can eat the hamburger at any fast food restaurant, providing we throw away the bun! and watch out for carbs in the ketchup! Mustard low to zero carbs usually. I do not speak for Dr Westman this is my understanding. One more thing as long as the fat comes with the meat there is no reason to avoid it (as long as carbs are low) We can enjoy that nice fat on that T-bone 🥩 yummmmmm!
Allow me to say as a poor retired person that it's hard enough just to be able to afford meat these days without the premium you pay for things like grass fed & finished beef, or free range chicken. So with keto we just cannot allow the perfect to become the enemy of the good.
Hot dogs may or may not be OK, depending on what's in them. I've eaten hotdogs where the ingredients are organic beef and some spices. I've avoided hotdogs (usually from the larger mainstream brands) because they contain sugar and other unrecognizable substances in the list of ingredients. Choose wisely.
Emotions are big factors , if iffy speach invades your life , it bug your emotions & u like gosh man , ok bye & don't eat well , ever , y we still skinny, but older now , oop's 🚴♀️
U can play with chicken's & they don't speak english, so they safe to be around, & cow's are like giant puppy dogs & they like to play too & live & be mommies & live & play, y vegetarian diet is extra sweet, moo moo 🐤🐤🐤🐄🐄🐄🐂🐃
When I buy cottage cheese I go with the higher fat versions, 4%. Stay away from low fat or no fat versions, unless you really prefer the taste. But they usually have other ingredients added to thicken them.
Yes to cottage cheese but be sure you're buying a quality cottage cheese. I was horrified when I looked at the label of the store brand I had always gotten. It full of all sorts of additives and not healthy all. I now buy Daisy, just love their products and they are frequently on sale, and the label has just one ingredient, whole milk cottage cheese!
Does anyone no any long living keto people over 85 0r even 75 so confused one dr say s eat high carb the others says low carb ancel keys lived to nearly 101 low fat diet guy our then any long living keto people it's scary when you see all the bad study s on keto diet s they don't recommend it in UK its at the bottom of the pecking list fir diets to choose
Of course the so called "health experts" discourage Keto. There is a lot of money pushing the drugs that carbs create a need for. High blood pressure, cholesterol, diabetes, heart disease, dementia, alzheimers, arthritis, ect...
I don't agree with some of his advice at all "deli meats" are rubbish! So is pork(unless its wild)and chicken, full of hormones, antibiotics and gmo feed, same goes for their eggs. Veg and fruit that are covered with pesticides and glyphosate etc. are not healthy either! Better off not eating them. Grass fed beef/lamb, wild game, organic free range pork/chicken, pasture raised eggs, homegrown/organic vegetables (and fruits if your not low carb) and unprocessed dairy, kefir, cream etc. is the only diet I'll eat or recommend. What he's promoting may be better than some diets but it's certainly not healthy.
Since going carnivore, I have had no constipation. Best thing I ever did was eliminating vegetables from my diet. Thank you Doctor for all the great advice.😊
Don’t forget the most versatile vegetable: Mr. Cabbage. It’s goes with almost anything. A couple cabbage leafs cooked in a little butter till it’s not quite limp makes a great burger topping or shredded cabbage cooked with sausage and a little Louisiana hot sauce makes for a great meal.
Be careful of the high oxalates in spinach. I got kidney stones twice. SO PAINFUL!!!! I believed I was eating healthy and was only eating spinach as my green veggie carbs on Keto. I never got kidney stones again since I stopped eating most vegetables, except cauliflower, green beans, and sometimes broccoli.
wow, great advice!
You're absolutely right 👍👍 Dr Sally K Norton is on many UA-cam videos speaking about the high oxalate content of spinach, kale and other 'super foods'. I personally avoid all vegs in the high/medium oxalate range. ❤️🇨🇦❤️
Also watch out for almonds. They are high in oxalate too
do you eat salads?
Do we get kidney stones from spinach?
Dr. Westman is living proof that the Keto lifestyle works. He looks so young, vibrant and healthy! Thank you for all you do.
How Do you know he is on the keto diet ?None of these doctors who say they are on keto are doing keto
@@domrice8628 There has been several documentaries that feature Dr. Westman including "FAT: A Documentary" that includes Dr. Westman and how he has personally adapted Keto. The documentary can be seen on UA-cam for free: ua-cam.com/video/iVJM_0XEiBI/v-deo.html 😃
@@domrice8628
How do you know if they are on the Keto diet or not? Are you in contact with and watching all of them 24/7?
@@domrice8628 , he has said that is his way of eating in other videos.
@@rileymrr1 Maybe some tv show should put the vegan leaders under surveillance and see if they can catch any of them enjoying a 🥩 steak!
I started your prescription keto on 12 May and lost 20 lbs to date with goal of 50 more and feel great-thank you Dr. Westman-my VA PCP recommended your keto.
Congratulations and keep up the good work. We’re cheering 📣 you on!!’
Congratulations! How great that your PCP recommended Dr. Westman’s approach!
@@jcfeb29 yes!
Well that’s a happy change from a VA Dr! In 2017, VA told us no way could my type 1 diabetic husband safely lower carbs and insulin….. until we did it on our own and his labs were best in over 20 years and those same VA docs scratched their heads! He ended up on 75% less insulin with better blood sugar stability since diagnosis in 89.
Best advice - Buy Dr Westman’s Page 4, or his book “End Your Carb Confusion” (which has P4 in it).
All your questions will be answered!
I have followed P4 since 8 Feb 2021 - 90 kgs to 58 kgs - FEEL FANTASTIC!
I’m 69 - been fat for 50 years!
It’s the best (and easiest) “Eating Plan” I’ve ever followed!
Thank you, Dr Westman 🌸
I really like how you told us the foods first and then explained. So often, I hear about foods that are good for you and watch mostly adds that are trying to sell something. An hour later, I'm still waiting to hear what the healthy foods are. Assuming I that I would watch that long.
agreed
Totally agree Dr Westman!
I tell my patients to focus on eating animals without adding flour, cornmeal, barbecue sauce, etc. plus non-starchy veggies. HEALING IS THAT SIMPLE!!!
😊👌
Yogurt is OK?
@@renoskontos664 Yes
Fermented food tends to have less lactose which is the sugar from dairy.
Just make sure not to purchase low fat yogurt which tends to have a higher amount of carbohydrates and watch those labels
🙏🏽🙏🏽
I started my keto lifestyle in June of 2019. I follow you and Dr Ken Berry. I have lost 85lbs to date. In 2019 a friend measured my upper bust, actual bust, waist & hips for a sewing project. 2 weeks ago I was visiting and asked her to remeasure me just to compare. Just those 4 areas I’ve lost a total of 33 inches. I feel better than I have in years and I am on NO medications. Thanks Dr Westman.
That’s truly incredible.
Congrats! I've plateau'd with 50 more to lose (after losing 80!🎉) and postponing my many sewing projects cuz I'm too lazy to figure out the changes. Just started some new supplements to help my horribly debilitating carpal tunnel, and in just 2 days they are already improving things, so perhaps I'll just make a skirt? (I inherited my mom's too-big-4-her size 14 jeans, so I've got stuff that currently fits.)
Do you take vitamins? Minerals? Dizzy?
Please show pictures of before and after bust😏
@@abow1695 Natrium( Salt), Potassium, Magnesium
Eggs, Meat and Chicken, Bacon, Fish Non-Starchy Vegies - such as: Cauliflower, asparagus, broccoli, brussels sprouts, 5- spinach or leafy greens.
What was the organ tissue sausage or bologna?
Those are foods I love so it makes this way of eating easy for me. 😊
Eggs, bacon, ribeye, chicken wings, shrimp.
I'm hooked on these simple videos. I appreciate so much that you give us just the facts and offer no embellishment like so many 'Keto channels' do these days. They really overcomplicate everything and can make people feel anxious or like they're missing something when there is just no need. I also don't care about others' 'lifestyles' or their kids or family or their jobs. Just give us the science! People are smart enough to work it out on their own from there! 😊
Hi Dr. Westman! Leslie Ann here.
I've been eating the Phase 1 way for two weeks and have lost about 11 pounds. I'm most interested in losing my belly fat, because of the negative ramifications of having 30-40 pounds of fat sitting on my belly; and I AM losing belly fat as well.
I'm a food addict and for the first week, had MEGA-trouble with cravings - both for carbs and for just more food! I managed to ALWAYS respond to those cravings by eating hard boiled eggs, meat, or fish.
Something I "discovered" for myself is I had been eating out of control, both in type of food and in times of eating, for so long that I think I was adjusting to being actually HUNGRY. I can't remember the last time I was actually hungry! Boy, . . . hunger . . . what a concept!
So, two weeks later, I now eat no more than two meals per day. I'm not purposely limiting my meals; I'm just not hungry! And I'm less afraid to eat actual MEALS and not just a plate of non-connected, low-carb foods. Scrambled eggs and bacon; pasta sauce (8 oz. of hamburger meat with tomato puree and roasted tomatoes) with "Palmini"(pasta" made from hearts of palm); a roasted hamburger with a slice of cheese and a side of steamed asparagus. And, salads with a variety of greens (lettuces, arugulas, spinach) with a sliced mushroom and some extra virgin olive oil. Good stuff.
I still have cravings for carbs - mostly baked potatoes, rice, and pasta. And I'm outgrowing those cravings as time goes on.
So, Thank You for doing what you do. I'm confident that between your book and your upcoming 3-week course, I'll have a good basis for long term success.
Thank you for commenting LA 😊
I lost 40 lbs quickly 2 years ago--too quickly because about 15 were lean muscle mass & as a senior citizen, that's not good. So be careful about how quickly you lose your weight. Its taken most of the time since for me to put back on those 15 lbs of muscle mass & although I weigh more, my clothes fit the same as when I lost the 40.
@@stevec3872 also they say as we age we actually may need more protein cause the protein we eat our bodies don't process it very well like 100 percent
well done, you!
I started my keto lifestyle in June of 2019. I follow you and Dr Ken Berry. I have lost 85lbs to date. In 2019 a friend measured my upper bust, actual bust, waist & hips for a sewing project. 2 weeks ago I was visiting and asked her to remeasure me just to compare. Just those 4 areas I’ve lost a total of 33 inches. I feel better than I have in years and I am on NO medications. Thanks Dr Westman.
Love that you continue to keep it simple and attainable by most folks. Many of us just cannot afford grass fed meat etc.
Review transcript here: adaptyourlifeacademy.com/keto/dr-westmans-top-5-keto-foods/
I can hear them now "It can't be that easy"! It really is and it works for me.
I now eat mostly ketovore--heavy on the animal end of the choices. I have 4 eggs each day for breakfast. Yes, my total LDL has gone up without differentiating between the small, dense or large, fluffy LDL. But my HDL has gone up 50% & used to be only just normal & my triglycerides, which were never high, dropped 50% making my TRG/HDL ratio under 1--the best indicator of cardiovascular problems.
Stop eating pork and see the difference 😉
I'm trying to convince my Cardiologist of this. He's certain I have FH because my LDL is 243, and says I NEED statins. I told him not a chance, because my CAC score is 7.15, my HDL is 93 and Trigs are 67, a .75 ratio! I also mentioned that some folks on LCHF will have an increase in LDL. He thinks my risk is way high, just because of the LDL, though my MESA assessment shows 4.64% risk of a CVD over the next 10 years. I'm 69; I can live with that small a risk! I'm getting an NMR on my own dime to convince him my small dense LDL particles are low, which my low Trigs score shows, but he doesn't think I'm right.
Don't care about your cholesterol "problem ",which is an invention from Bigpharma.
So glad I "stumbled" across your channel. I need to lose 50 pounds, lower cholesterol. and blood pressure. As others said, "I've tried every diet program out there" but really feel this one could be my answer. Cleaning out the kitchen, going to the store to buy "KETO legal" foods, and starting a new way to eat. Wish me luck, y'all. Thanks Dr. Westman, you're an inspiration!
Have you read his "page 4" list of foods to keep it at 20 total carbs?
Thank you, Dr. Westman. I would add, don't eat too much spinach, because oxalates. Some people (me) have over done the green smoothies.
Thank you Dr. Westman for this reminder of how well your version of Keto works. When I started this new lifestyle I followed the "page 4" list and felt great! That was Dec 22, 2020 at 158. I am now at 125 - 130 and still low carb but more of the carbs are not from veggies and I am not eating my greens every day. Just sautéed a pan of spinach to go with my eggs this morning! Keep up the good work!
A clear concise video about how to do real low carb. Thanks.
Thank you Dr. Westman. I forwarded this to several friends who are hesitant to try the Keto lifestyle the correct way. You’re 💯% the best!!!🙌🏾🙏🏾🙌🏾
I was following the Keto Approach for about 18-24 months while trying to do weight training to build muscle and lose about 10-15 pounds of body fat.
Then I started listening to UA-camr Paul Revelia and my energy levels and weight loss and muscles building goals are now within reach 6 weeks in. I now eat 1% in grams of protein per my body goal weight, 20-25% of my calories in healthy fats and fill the remaining calories with carbs, which range between 180 to 220 grams of carbs per day and BOOM! My performance in the gym is amazing and my muscles are now full and people are asking me how I’m transforming!
Eggs
Meat/Poultry
Seafood
Cauliflower
Spinach/Greens
collad greens in bacon fat ?
Good points and exactly how i figured things out when i started my keto journey/way of living three months ago. As long there are no carbs in the food and no factors to trigger inflamation it is ok to eat. I have eaten supliments too that i can be sure that i´ll get vitamines & nutrients that my body need every day if i get lack of something from the food.
Sounds like my diet, though in addition to those five, I add certain nuts and seeds, berries and melons, and various types of dairy, limiting the total amount of lactose to a few grams a day. I realize all my additions may be controversial, but they seem to work well for me. No snacking, no processed foods, and consuming some fermented foods like kimchi / sauerkraut all seem to be beneficial.
It's funny that Dr. Westman mentions how he dislikes kale. When I stopped eating most carbs and eliminated sweeteners, kale went from tasting terrible to tasting great.
Thank you Dr Westman! Really appreciate your straightforward approach and encouragement!
Dr.Westman's videos save my nerves.
Recently I was very thankful that I knew that eggs are okay to eat. I had the flu and didn't feel like eating salad and other regular food/meals so I was having an egg flip and a mug cake. I think I went through 2 dozen eggs in 14 days. And it was good knowing that I was still managing to stick to low carb.
Egg flip and mug cake... please elaborate 😁
If you are ill and your body doesn't want food, don't eat it. It's fine. Just watch electrolytes.
@@wocket42 Thanks. I was only eating when I felt hungry but I just reduced the amount and ate things that I knew were okay and that I felt like consuming. Even now I will sometimes have a salad for one main meal and some cheese and a mug cake for the other main meal. I'm a food addict and have learned from Dr Tarmin that it is better for food addicts not to miss meals.
@@nutsforthebeach Whipped egg and milk drink with vanilla flavouring and some sugar substitute. Mug cake (I sometimes add cocoa powder, coffee, cinnamon, ginger, fine coconut or cake flavouring), 3T almond flour, 1.25T sugar substitute, 1/2t baking powder, 1T melted butter, 1 egg - 4" diameter mug cooked in microwave for 80 seconds. Served with yoghurt or whipped or unwhipped thickened cream.
Been eating 10-20 a week for years eggs are good!
Great information about eggs, they are the perfect food
Most excellent presentation! Many thanks Dr. Westman!!
The thing about sausages is the sulphites... a (common?) allergen.
perhaps tolerance improves with time on keto diet? like other sensitivities
Thank you, Dr Westman
Dr Westman, thank you for making this simple! I agree with you about kale!
swiss chard, beet top are also great .
I enjoy your videos. I find them very helpful and sensible. Thank you!! 💛🌻💛
THE kale . we can get is sometimes wraped with just rubber bands cause it is long leaf . or in a large bag .collard greens as well chopped. . either way i still throw some in my food chopper and chop it up so it is real small and added it to salad mix i put together. like raw onion green, pepper,mushrooms,cilantro,avacodo,garlic,broccoli,parsley,celery and chedder cheese . {{{ SOMETIMES .....XXX chedder cheese if i have it . sometime my list of supplies is very limited . to alot less than this. }}} i will take mayo . that is zero carb zero sugar .YUP U have to watch that toooo i will put heavy black pepper.and some curry powder .some time {{ that i put together here at home }} from differnt spice from stores i visit. then mix them together in large mixing bowel and place back in empty .
parmesan cheese bottle ,sometimes these can b good size maybe 5 or 7 inch bottle with nice shaker tops . made of plastic. the curry list can b found here on UA-cam . enjoy . sometimes i have left over {{ chicken breast, or, a beef roast . }} i will chop in food chopper to a nice size .{{{ WHEN COLD from fridge . chops the best when cold.
then add it to this as much as u like.
Do you think grass fed beef is worth the additional cost and trouble to find?
I am trying to stay with Keto diet currently. Hard to find right Keto foods. Keto diet is the key to fight diabetic decease of mine. Not sure the long-run effects of Keto diet through.
I personally don't do well with a lot of plants, they give me major IBS symptoms. I'll eat avocado, a small amount of onions and mushrooms occasionally but that's about it.
Me too! I would like to know exactly what healthy nutrients are in green leafy vegetables and if they are actually absorbed by humans. I now eat zero fruit and veg and my guts are thanking me for it.
Look up low FODMAP veggies. They trigger IBS. Mushrooms, onions & avocados being some of the worst offenders.
@@cincin4515 I’ve already experimented with fruits and veggeies. Those are the ones I can handle. FODMAP is irrelevant for me.
Thank you Dr.
My 8 lovely 1-year old mixed heritage-breed virgin girlies who've already laid so very many deep orange-yolked & colorfully-shelled jewels, don't even know that's what they are really for!
Should I get a rooster for them??? But what breed and how old????
Would they be as surprised to see one hatch as they were when they laid that very first egg? Or do they instinctively know, like they know how to dust bathe, preen, scratch & peck?
(I think I'll have 5 hard-boiled health-nuggets right now!)
Thousands of ways to cook eggs! No reason to get bored.
I love eggs, any style. In fact your top foods are my favourite foods too.
Very nice explain sir God bless you and your family
What about nuts and seeds for fiber and proteins with very little carbs?
I was at our local grocery store . and saw they had many types of sprouts. but noticed some ran a little higher on carbs .....i was uumm how. i got some of the lower carb one . and put them in some of my deli ZERO CARB WRAPS with a little mayo. and yes heavy on the black pepper, the rally good ham and turkey and some provolone cheese .and sprouts . and rolled it . and munch away . i made two of them .
Thank you again Dr Westman
Thank you Dr W - I love eggs !! Where do I find page 4 list of foods?
Dr Westman, you’re so awesome. ❤️😘
I’m down from 119.6 kilos to 93 kilos - 70 is my goal weight - I’ve been low carbs but closer to 100-120 grams per day - I see I will have to dramatically reduce my carbs to 20 grams or under per day to shift the remaining kilos
You just described my diet to a tee doctor. There is a ton of latitude in your list, personally I find them all so delicious.
Keto can be remarkably simple as well as effective.
My day: breakfast was 2 eggs, slice of bacon. Lunch avocado, cauliflower and broiled fresh gulf red snapper and tonight it will be baked fresh frog legs and boiled shrimp salad. Yes you can’t even keto it in South Louisiana.
I'm a South Louisianian as well. It's hard to go without rice but I'm doing it.
“Cauliflower rice” if a great easy substitute. Buy it in the frozen food section.
Thanks your Dr. I eat plenty of that and I love them all 😋
I made a drink yesterday of cucumber, lime juice, mint, water, and stevia blended in blender. I understand you that stevia is not acceptable on keto; what about the other ingredients?
Line juice? Check the total carb count.
Stevia is allowed
When is the 3 week course & what does it cost? I love ur videos
I would like to know that also
Hi Florence, the Keto Made Simple Masterclass will be open for enrolment at the end of July. Rate is $167 for the course as well as the three weeks in the private Facebook group.
Thanks
Doctor Westman, I have a question I would like to address to you, since there is the problem of insuline resistance, could it be that there is also Glucagon resistance? Thank you, I do appreciate your labor in educate the people.
I think Dr. Ben Bikman talks about this sometimes. Check him out.
Dr Westman. Your last half dozen videos are so hard to hear. Please put mike closer. Sometimes I dont watch as I can't hear. Thanks so much.
What do you say about avocados? I eat one a day with eggs or a big salad with steak or chicken.
They are very good on keto.
Ha Sleeper that was such a funny movie one of my favs! Thank you for the tips...I also eat sardines along with eggs lol ppl think I have a weird diet! All the Best
Is there a contact email for an unasked question about fat digestion if you don’t have a gallbladder and now have a bile stone.
What about cheese?
Yes, cheese are good to go! preferably aged/hard cheese for a lactose and carbs free. They’re high in good fat, vitamin k2 , minerals and protein.
In moderation
Cheese good in moderation
Dr. Westman, what is your opinion on the high oxalate content of spinach and leafy greens? Do we really need vegetables for good health or does the vitamin content in the vegetables out-weigh the oxalates? I’m confused about this.
Hi Barbara, my program has been carefully calculated to give you everything you need without having to supplement. A carnivore type diet will require supplementation.
What about added fat?
Are vegetables like beans ok too because they are low in carbs and help with going to the bathroom as well? I enjoy them and that helps a lot with bowel movements. Thank you 🙏
Try Chi Seeds Mix them with water and a little sugar free cranberry juice. Or make Chia pudding with Nut milk and a little extract.
MCT oil
Miralax
Beans have to many carbs.
I've been asked SO many times what I eat on the Keto diet and I just say 'eat like a caveman!' they didn't have Supermarkets, 🤔😃
I like iceberg lettuce. And I don't like seafood.
👍👍👍EXCELENT
My husband and I have been on keto since March. The weight is just falling off of him 40 pounds and he cheats. I have lost only 15 pounds but lots of inches and I do not cheat. Why is there a difference between men and women on keto and we are doing the 20 carbs a day
Metabolism and hormones have a lot to do with it.
I feel your pain. Same thing happened. My husband has lost 45 and I had lost 36 but gained some back. 🤦🏻♀️ He has a very active job and I retired last summer. I know hormones have a lot to do with weight loss but I believe the #1 factor is someone's activity level. When we moved last year, my belly pooch went down within a week of packing and lugging boxes up from the basement.
Check out “fast like a girl” for an analysis of a woman’s cycle and hormones vs men. You dont have to fast if you don’t want to- but you need to know that there are 2 periods of time in each month that you need some healthy carb to support your progesterone- if you don’t your body will grab every available fat cell and hold it which makes it harder for a woman to loose weight on a consistent low low carb diet. Even if you don’t have a cycle these hormones are changing in you throughout out the month. Men have the same hormonal pattern everyday with no change. So they do not need to vary their fasts or diets like we do. Dr mindy pelz-
QUESTION. Thanks, Doc
Love how easy you make this. But I do have a question that I'd love your opinion on.
I keep hearing your beef should be grass fed grass finished. I buy a steer every year and bought the grass fed grass finished once. For us it's not good. Hardly any fat, stringy and flavorless. What's your opinion?
We don’t focus on grass fed or finished beef. We simply focus on the total carbs.
Hi Steve, I went through Dr Westmans class and have been following everything of his for a year. My take away from following Dr Westman is that grass fed beef is not necessary, absolutely not necessary. As long as we keep the carbs low we can eat the hamburger at any fast food restaurant, providing we throw away the bun! and watch out for carbs in the ketchup! Mustard low to zero carbs usually. I do not speak for Dr Westman this is my understanding. One more thing as long as the fat comes with the meat there is no reason to avoid it (as long as carbs are low) We can enjoy that nice fat on that T-bone 🥩 yummmmmm!
Allow me to say as a poor retired person that it's hard enough just to be able to afford meat these days without the premium you pay for things like grass fed & finished beef, or free range chicken. So with keto we just cannot allow the perfect to become the enemy of the good.
Where can I get Dr westmans page one sheets?
ah I always think of Sleeper "no steak? no cream pie?" . Well probably pass on the cream pie, but steak yeah!
How about sweet potatoes?
They have more fibre which is better for blood glucose, but Dr. Westman focuses on total carbs, so they are out of the question.
What about non meat eaters?
What about hot dogs?
Hot dogs may or may not be OK, depending on what's in them. I've eaten hotdogs where the ingredients are organic beef and some spices. I've avoided hotdogs (usually from the larger mainstream brands) because they contain sugar and other unrecognizable substances in the list of ingredients. Choose wisely.
As long as the total carbs are low.
You didn’t mention the fats that I could hear
I appreciate not dwelling on “micronutrients “
Spinach is full of oxalate along with that rubbish plant kale
What if you ain’t tolerante eggs 🥚 😢
Shocked he said spinach. Didn't see that coming.
I agree, spinach is the worst culprit for oxalates.
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Spinach = oxalates = kidney stones. Change my mind.
"Meat îs not ful of carbs "
Emotions are big factors , if iffy speach invades your life , it bug your emotions & u like gosh man , ok bye & don't eat well , ever , y we still skinny, but older now , oop's 🚴♀️
U can play with chicken's & they don't speak english, so they safe to be around, & cow's are like giant puppy dogs & they like to play too & live & be mommies & live & play, y vegetarian diet is extra sweet, moo moo 🐤🐤🐤🐄🐄🐄🐂🐃
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Dr. Westman, Why don't people on the Keto diet mention Cottage Cheese ????? Yeh or neh ????
I say yey, its high in protein
It is a little high in carbs but aside from that it's all good
When I buy cottage cheese I go with the higher fat versions, 4%. Stay away from low fat or no fat versions, unless you really prefer the taste. But they usually have other ingredients added to thicken them.
Yes to Cottage Cheese, but watch your portion size - CHEESE is limited!🌸
Yes to cottage cheese but be sure you're buying a quality cottage cheese. I was horrified when I looked at the label of the store brand I had always gotten. It full of all sorts of additives and not healthy all. I now buy Daisy, just love their products and they are frequently on sale, and the label has just one ingredient, whole milk cottage cheese!
Does anyone no any long living keto people over 85 0r even 75 so confused one dr say s eat high carb the others says low carb ancel keys lived to nearly 101 low fat diet guy our then any long living keto people it's scary when you see all the bad study s on keto diet s they don't recommend it in UK its at the bottom of the pecking list fir diets to choose
Of course the so called "health experts" discourage Keto. There is a lot of money pushing the drugs that carbs create a need for. High blood pressure, cholesterol, diabetes, heart disease, dementia, alzheimers, arthritis, ect...
I don't agree with some of his advice at all "deli meats" are rubbish! So is pork(unless its wild)and chicken, full of hormones, antibiotics and gmo feed, same goes for their eggs.
Veg and fruit that are covered with pesticides and glyphosate etc. are not healthy either! Better off not eating them.
Grass fed beef/lamb, wild game, organic free range pork/chicken, pasture raised eggs, homegrown/organic vegetables (and fruits if your not low carb) and unprocessed dairy, kefir, cream etc. is the only diet I'll eat or recommend.
What he's promoting may be better than some diets but it's certainly not healthy.