The keto mistake I wish I could undo
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
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- Опубліковано 8 чер 2023
- My mom and I made a LOT of mistakes our first time on keto. Don't get stalled longer than you have to - learn from us.
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*This content is strictly the opinion of Annette Bosworth, MD. Our content informs and educates viewers. Medical advice is not given on this channel. Your personal physician gives the medical advice and treatment specific to your situation. Dr. Boz channel only educates. Consult your doctor or qualified health professional regarding specific health questions. Neither Dr. Bosworth nor the publisher of this content takes responsibility for possible health consequences of any person(s) receiving this educational content. Ask your health advisors before beginning any nutritional supplement or lifestyle program.
All I know is that I lost over 100 pounds in 12 months on keto, eating 2 meals per day within a 6 hour window. I'm now at my perfect weight and at 70 years young, I've never felt better in my life. I joined a gym several months ago and it's amazing how quickly the muscle is popping back on. No regrets here.
I am 67 needing to lose 150. I have been in despair and ready to throw in the towel. You give me hope especially regarding muscle restoration. Thanks❤
I was encouraged reading about your story. I am morbidly obese and in my 50s. I have a lot of weight to lose and looking for a way out of this prison
@@dagneytaggart407 hey there, don't lose hope. I'm here with you. I have at least 150 lbs to lose if not a little bit more. I have felt like there was no hope so many times but don't give up. I'm looking to God for my help but God expects us to put legs to our prayers and do our part. Do not give up. You can do it with God's help. I know where you are because I've walked it am walking it right now. Don't lose hope and never give up never never give up! There is hope to kill out all the despair you feel. I know one thing, I am looking to God for my help but I'm also going to do my part and began helping myself and learning different ways to eat and when not to eat the way they are talking here and other places on these motivational channels. Find one thing to change and work on that and then start adding small changes after that. Pretty soon it'll be a big snowball and you'll be so happy having made the effort.😂 And one day you will be the way you want to be but you have to be the one to make the effort. No one can do it for you just like I have learned that nobody can do it for me. I had the best trainers I had everything money could buy and I still gained all the weight back. Effort has to be made for a drastic change. You can do it. I know for one that I can do it as long as God helps me, but I know I first have to prove to him that I mean business. YOU can make it if you try!
@@heidilefevre2680 Yep, God helps those who first help themselves. Aligning yourself with God is always a winning proposition. I like your attitude.
Yes! I am praying to God daily that He will lead me to the wisdom, that He will help me discern which of the things I find will help me and I ask Him daily for the personal strength to do and to endure. This, like all addiction recovery, is a spiritual journey. I will never give up. Thank you for your uplifting encouragement.
I’m from Alaska, I’m morbid obese (700 lb ) but have started eating Carnivore just over a month ago and have experienced some crazy impressive results in such a short time
Yeah, I'm 3 weeks on carnivore from a high carb diet and it's pretty miraculous. Should be what doctors recommend to a vast array of ailments instead of peddling their drugs
😂😂😂
😂🤣@@user-il1nx9bl9z
Nice!
No sugar and no carbohydrates 🙏🙌
Saving your mom must be the best feeling ever as a healthcare provider.
Not the earnings from this story that you can not verify even if you really want to?
It really helped to keep her mom here for a few more years. However, if you look at her channel or other articles her mom passed away. Dr Boz kept going.
COVID 19 sent ma to the Jesus.
Been doing keto with intermittent fasting for 16 months and have lost 86 pounds. It literally saved my health and energy levels. 🙌
Wow! 👏👏
My God!!! Good for you!!!👍😃
What's your cholesterol?
Did u do calorie counting?
@@sonalshekhawat3367That's a wasted effort that doesn't produce results.. eat healthy natural foods until you're full, intermittent fasting and monthly 3-day fasts will shed pounds quicker than anything else
In Jan. 2022 at 60, i looked in the mirror after weighing 240lbs.I was disgusted with myself. I was on 7 medications. Two were Alzheimers (I was diagnosed in 2014 at Atlanta’s most reputable brain center, by the most reputable neurologist with a Degenerative Brain Disease (NOS), three were blood pressure, one was long term Nexium for all the acid reflux and one was for sleep. I didnt go on a diet, i changed my diet. I ate two meals each day. My calorieswere 2,000 per day 70% fat, 25% protein, 5% net carbs (big A$$ raw, multi-veg salad every day). Two weeks later I was never hungry so I ate my 2,000 cals in 4 hour window late afternoon. I started walking every other day and worked up to 8 miles in 2 hours. June 2022, i had the best blood test results ever. October 2022, I weighed 190 lbs. Today, I still eat the same way, continue to walk, weigh 190lbs and with the guidance of my doctors got off my 7 medication.
That’s great to hear🤗 Be proud!
That’s amazing!!! Great job! Thank you for sharing your story. 😊
That's amazing! I'm trying to bring a salad in for dinner. What time do you finish eating by?
Amazing! You can be so so proud of yourself!!
@@scottallen8950 I usually start eating around 5pm. My food prep is about 30 minutes and I eat my salad and protein in an hour. I will eat some nuts (pecans, walnuts &/or pistachios) a few hours later. Pistachios are dangerous. I buy a 3 lb bag of “in the shell” I can go through those fast since they are so delicious. I try and stick with pecans and walnuts. Also, in the morning I have two cups of coffee. Late morning I have an electrolyte slushy (12oz. Lime infused water, scoop of electrolyte powder, 1 tablespoon MCT oil and 1 tablespoon apple cider vinegar blended with 12 oz of ice). It very important to make sure you are getting electrolytes especially potassium & magnesium. I do this before I walk.
For me:
When you hit a plateau, you can reset your metabolism two ways.
By intermittent fasting or a much much easier way.
Have a cheat day. Go off the diet just for one day. Your body resets. The next day back on the keto.
Three days later more pounds come off.
See Dr Mindy Penz. This is what she says. Instead of squeezing harder on yourself change up foods and timing. Rigid schedules just rock your metabolism into complacency.
This is so true!!
That's exactly what I did.
I had a cheat day. Had a tortilla wrap. Gained 3 lbs the next day. Went back on Keto and lost 3 lbs in just a few days. Now I'm back where I started!😅
yea, its called carb cycling
Want a sweet treat immediately after dinner? Brush your teeth. Get toothpaste in different flavors. Not only does it help with the sweat tooth, but you also generally don't want to eat right after brushing your teeth.
And make sure it's fluoride free
Wow! What an interesting idea!
Yes, I've found this to be true too. And if I'm really serious about it, I'll use mouthwash afterwards and a pop in a piece of xylitol gum for good measure.
Keto saved my life. My doctor pushed statins hard and I insisted on the arterial scan which proved i am in great health. Had I listened to her: I’d be fat, diabetic or worse healthy and on statins.
Keto diet is not a lifestyle. It's a tool it's a very unhealthy diet with the saturated fats a diet fed.
They need you sick. Most dont get this. Read The Flexner Report NIH. It's all in there. They adopted a treatment model over prevention because it makes them more money. It has killed millions and they still follow it. This is exactly why Doctors refuse to talk nutrition and exercise with you- only tests to justify selling pills. Functional docs are great but NOT coveredf by insurance. It is all very, very, very intentional. They work with the fast food and processed food industry (to make us sick...the, treat us. It's big, big business. Look no further then school lunch (sugar) programs.
1. Intermittent Fasting: Shorten your eating times
2. Oxytocin Miming: Don’t replace desserts with keto desserts
3. Measure your ketones and align your eating window with your blood glucose rise
DON’T FOCUS ON KETONE LEVELS!
It’s great at the start to confirm that you’re finally in the state is ketosis, but studies are now demonstrating that _ketone levels are not directly correlated to more ideal outcomes_
Too many people get caught up micromanaging ketone levels and miss the bigger picture here…
How to align eating window with glucose rise?
@@dagneytaggart407 I think you don't eat calories in the morning until you're at least under 95 on blood glucose
@@grainiac7824 I am “new” in this subject, but I understood she said to move the eating window to the morning … 🤔
@@guayabita27able possibly she did but I think the point is shorter window and finishings earlier in the afternoon? I move my window all over the place based on my job being so variable. Dr Bredesen says it's essential to put a minimum of 12hours between last evening bites and first daytime food. Dr penz teaches change iof timing and food sources is good for metabolism. I'm not new but it's taking a long time to correlate the several approaches offered by accomplished professionals and figure out what works for my body 😜
Dr Boz you are so smart. I just got out of rehab for addiction and it turns out the opposite of addiction is connection. So when you said replace dessert with community that really hit home for me.
One of the best comments I have ever read on UA-cam. That applies to so many people I know.
God bless your mom. I went through it twice, I'm cancer free after my tests. God led me to keto channels and I'm losing weight.
I did keto for healthy living, no need to lose weight. I was under 20 carbs daily. My body felt stressed so I added up too 100 carbs daily. (Healthy carbs) I feel way better. Each to their own. Great info.
Dr. Colbert (I think) writes about this in his book "Beyond Keto." It is super helpful and a long-term goal of mine. But I am struggling through my first few months of keto (hello fat bombs!)
He calls it a "mediterranean-keto lifestyle"
hmm what are those healthy carbs? cold you make some examples ? thanks
@@pietrogallo9613 fruits, eat more fruits in a bowl that have low sugar like blueberry, apples, oranges, strawberries etc. No grapes, sapota and mangoes etc Instant 50gms carbs which is healthy and low release sugar full of essential vitamins. Also most good vegetables and lentils have carbs. Have roasted sweet potatoe salad, lentil bowl etc. So those 5 portions or fruits and veg make about 100gms.
@@dellson8274 ok i understand, thank you.
I’m thankful for you and your mom finding your way through the keto challenges before we would have inevitably made the same mistakes. Excellent concise, yet thorough explanation!
Yes. I discovered I needed to get my 2 meals in 7am-3pm. My daily fasting is 14-16 hr. Thanks
Do you ever get insomnia with this eating window?
Gonna try that myself Kathryn, think I was eating my second meal too late in the evening!
your body will get used to it over time you will develop non diabetic hypoglycemia, I did IF 18/6 and Keto for 8 months and now have to eat micro meals every 2-3 hours and I always carry Glucose Tablets incase my Blood Sugar drops usually midday when I used to break a fast. Your body has an internal clock like sleep for eating it gets used to patterns which if you do to the extreme like I did for prolonged periods will have negative effects on your body . My advice is fast 2-3 times per week not everyday you don't get any benefits and 14-16 hours isn't fasting just a time restricted window of eating. Your body should naturally want to fast after a large meal at the end of the day anyway. Its the old advice that ultimetly works stay away from processed food and exercise for a healthy balanced lifestyle.
@@12345charliebrown what did you develop?
65 years old, lost 80 lbs in 10 months with time restricted eating and keto. I varied my eating window and worked in some three meal a day weekends every couple of weeks to keep my body guessing. I feel GREAT!!
I'm 69, lost 100 pounds in 10 months doing Adkins. Ate 3 times a day and a dill pickle before bed
@@UncleDavesKitchen gotta love those dill pickles!! Especially homemade. 😃
This makes sense to me
*It's important for the keto community to learn from one another's experiences and avoid potential pitfalls. Thanks for sharing your story and helping us navigate our keto journeys with greater awareness!*
Everyone’s body is different. Listen to your body and it will tell you what to do. 1000s of years ago, before farming, humans were in two states - feast or fast.
When practising restricted eating and your body tells you to feast, listen to it. Sate your hunger, feast, rebuild your energy stocks and get ready to go again.
I just wanted to share this as it may possibly help someone else, but for a long time I used to drink coffee with a little heavy cream throughout the day during my fasting period, but I started to feel some really weird, strong negative reactions to coffee, so I decided to take a break from the coffee and switched over to tea instead for a while (with no cream generally except for once a week on Sunday), and one side effect was that weight started absolutely falling off when I made that switch. I think that the coffee and the cream were stopping me from truly getting into a fasted state, but with just plain tea with no added sugar or cream, I’m truly getting into a fasted state and it completely un-stalled my weight loss.
It might be just the cream and not the coffee. I've noticed that I still drop weight if I drink black unsweetened coffee, but if I eat my favorite cream-based keto ice cream my weight loss stops dead for that day, even though I'm still in ketosis. I've read that some people just can't lose weight if they eat dairy, and I think I'm one of them. This might apply to you as well. The best way to find out is to experiment and see what works for you. Good luck with the diet!
Cream has fats and Proteins so you are not fasting when you drink this in coffee
Yes, heavy cream is absolutely loaded with calories. It may not spike your insulin much, but floods you with fat. The body will burn THAT fat rather than converting fat stored in our body.
It's not quite as black and white as that since ketosis is more of a continuum rather than on/off, but you get the idea.
I had the same problem, drinking cream in coffee every day, and when I stopped the cream (even while still frinking coffee) things changed for the better.
I use "Pure Sweet" stevia (extract powder) in coffee and tea (those are my "deserts" if you will) and stay away from stevia mixed with other ingredients (like dextrose, etc.)
The only "dairy" I use now is . . . Butter.
Butter seems to be quite different than any other dairy based product.
-- Repeating an excellent comment from marcusmoonstein242-- "The best way to find out is to experiment and see what works for you."
It's the cream. Black coffee does the same thing.
@@lightmetamorphosis "Black coffee does the same thing." Yes, or coffee with only stevia (non-sugar mixtures - caution some stevia brands contain dextrose, etc)
Keto saved my life. My doctor pushed statins hard, my cardiac doc pushed it, my regular Doc pushed it - i did not follow them - but 6 month later my LDL was down from 120 to 90 - my regular doc was confused - im doing great at all.
i had my heart stroke back in december 22 and i ve seen this video in january or Feb.....now im Keto ;) and i stay this way
Fantastic. So glad you did not take the statins!!
I stop eating at 9pm, and don't eat again until 1pm. This is a 16 hr fast. Black coffee in the a.m. and water! I am losing the fat and feel great. I do eat sensibly and have a piece of cake every now and then, too. I give myself one day on the weekend to eat anytime.
This is my first Dr Boz video. I am very excited to find this channel. Thank you for sharing this information.
Been keto over 3 years and I never went through the high fat 3 meals per day. About as soon as I became fat adapted I didn’t feel the need for 3 meals anymore. Mostly 2 per day with occasional OMAD and works for me.
Thanks for the shorter straight to the point video. Great info on how you need to change things following a keto diet.
I love your delivery. You seem like a very genuine person. Much respect, and good stuff!
I cannot put into words how much this video means to me ! Thank you so much Dr Boz
Ultimately, the key is to prioritize your well-being and find a way of eating that supports your physical and mental health. Don't be too hard on yourself for any perceived mistakes-instead, focus on the present and future, and make choices that promote a positive and sustainable lifestyle.
Love your comment! So much truth and encouragement given. Thanks
Fantastic comment. These fad diets are sad and ridiculous. Keto/low carb, high fat. Christ learn to just eat food in moderation
I lost my best friend, grandmother, from 1 round of ovarian cancer. It ripped my life apart. I wish I had known all of this stuff back then. I can't imagine watching my mother go through cancer 3 times. Strong family
Don't beat yourself up. There are no guarantees in life, and your grandmother may not have been helped at all by keto. My grandmother had cancer and survived it multiple times over several years while eating nothing but chocolate cake, pickles, and smoking (yes we told her to stop many, many times). Clearly not a healthy diet at all, but it was just how her disease was. Friends of my parents ate an extremely strict vegan diet, ran all the time, and still died of a heart attack in their early 60s.
Ovarian is very deadly you and her didn’t stand a chance
@BillG29 so sorry for your loss!
Back in 2009, I was very knowledgeable in this, and mom was diagnosed as terminal, but she absolutely REFUSED to even consider carnivore or keto. She just loved drinking those ensure bottles! 6 weeks from diagnosis to death. May by the mercy of God your grandma and my mom rest in peace.
Word of Encouragement for anyone who reads this. I've been doing what I had no idea was pretty much Keto my entire life and way before I had even heard of it. Even as a child. I rarely ate candy or sweets. I never liked chips or soda and I never cared for cake and ice cream at any birthday party. The first Pepsi I drank I was around 16 years old and I hated the smell of doughnuts. Sounds strange I know. I was a thin child and teenager. I'm now 65 years old and weigh 116 lbs. I'm 5'6 ...No, I don't look anorexic it's just me.
I've never weighed more than 128 lbs my entire life. Yes! I've eaten fast food at times and some junk when pressed for time but it's not a way of life. I've always loved certain vegetables with loads of real butter and meats raised on farms, wild Salmon, free range eggs and poultry. Never low fat anything, good real fats. Many spices. Onions and Garlic. Eggs galore! Tuna and Sardines which are very nutritional. Certain green vegetables, seeds and nuts. Hard cheeses like Mozzarella and Swiss. Yellow sliced cheese is not real cheese it isn't yellow. One day my adult daughter said, Mom you've basically been doing Keto your entire life and didn't know it.🤣I have never been on any Pharmaceuticals. I rarely go to a doctor because eating twice a day and what I eat I don't get sick. I haven't had a cold in 30 plus years! I also haven't eaten at least one day a week my entire life so I was fasting yet never thought about fasting. My hair is longer and thicker than many women half my age. So just do it!!😊For me it's just always been lifestyle. I also never ate a lot of fruit which can raise blood sugar. "Sugar" is our enemy and "Fat" is our friend! I guess I never lived to eat but ate to live-Oh, and I've never had a headache in my life.
Anyone who can say a negative anything to the inspirational story above is clearly jealous. She has been eating healthy and the proof is there, if she was malnourished her immune system wouldn't be so strong and she would constantly be sick which she is not. So congratulations 🎉 it is a great testimony to teach people that eating healthy does not need to be so complicated. Well done your story is inspiring.
What a perfect example of what we should do!! You are an inspiration to many. I’m pretty much the same actually. I’m 57 118 lbs and feel great. 👍🏻
When is your birthday?
Please write a book.
I am interested to know if you had fewer problems with period pain and childbirth than most other women.
Sorry for asking such a personal question but I have heard that women who live in traditional societies where they eat only very healthy food, have fewer problems with their cycles and childbirth
The 'food piramyd' is the greatest scam!
No it isn’t, balance diet is the way to go….over time all these fad diets make you feel like shit
The food pyramid in my opinion is a way to make you fat and keep you fat😢
@@sarastarn8606 no we had it right in the 90’s
Spot on in what has happened with me. In the winter I have hot herbal tea in the evening and has replaced that snack I used to have.
I have been carefully observing and listening to lecture after lecture. I have discovered that I, without knowing, have been doing keto and Fasting all my life. Not by any choice of my own. Simply because we were poor and I worked in construction where I was told to skip lunch to "get'er done."
But you should move those two meals to morning and noon according to the video to boost ketones
@@RomanFrolow All you have to do is break routine. The body gets used to doing the same things after too long and will plateau. That is why fasting is crucial but don't have a regular routine. The more random the more you will keep your body from basically getting lazy. Stick a regimen that is working and when it begins to plateau do something different. Maybe fast for 3 days instead of 1. Dont eat a certain food for a few days. You will stimulate your body and keep getting the benefits.
But you should take some micronutrients or supplements otherwise you will go to malnutrition
@@tututindah8470 True! However, I lived and worked in the southeast where wages are just barely enough to keep a roof over one's head.
Thank You Dr. Bosworth, this video was a great example of why I keep coming back to your channel. Have a Great Week Dr. Bosworth!
I usually get bored watching Dr. Boz videos, but NOT THIS ONE. Short, and infused with great info. Thanks, and kudos.
Yes she can be very long-winded on many of her videos. I check the time now and stick to the under 10 minutes ones.
You two are so rude!
@@JJ-xz1so Right?!
@@margaretweber3931 You don't need to do that, go into the vid & click settings, speed up the video so it moves faster. As you watch if there's an area you don't need to hear, use your arrow key to move fwd 5seconds. You miss less.
@@JJ-xz1so ...
And, I suppose YOU believe that you're NOT being rude?
@martinbecklen6486 was simply being HONEST. There is nothing "rude" about forthright honesty. However, YOUR "comment" was NOT about "honesty." YOUR comment IS definitely rude because it was a caustic (hurtful, critical or unkind) judgmental comment based on biasness.
THINK before you "speak."
As long as I can remember, after dinner, I had some sort of sugary snack. It was habit *and* comfort… and it was impossible (for me) to overcome. So, I started with fat bombs, etc. Eventually I made it to cheese and olives. Now I’m down to a glass of sparkling water with a splash of bitters… but I still do fill that hole with something. It works for me.
Thank you, Dr Boz. I needed to hear this.
Yup. At 65 years of age my jogging time went down from 25:00 to 23:00 on the first day of my 16/8 intermittent fasting at hour 15. I thought "no way, I made a mistake". Next day, same conditions, 23:10. It was no mistake. Over the next 8 months I went all the way down to 21:00. I repeat, I was 65. From them on, IF and keto 👍🏼👍🏼👍🏼
Sorry, do you mean your speed increased and your time decreased over a set distance? Looks like that and if so, FABULOUS results! Hope it is still going well!
I LOVE this video; her messaging is on point! I’ve been doing keto for about a year and have lost more than 60 pounds. She knows what she’s talking about!
Dr. Boz describes what has happened, and is still happening to me. A ketogenic lifestyle is a long journey with different pitfalls at every stage. She does a great job of explaining the irrational results we sometimes get for our efforts.
If you follow Dr Atkins'2002 book, "Dr Atkins New Diet Revolution," you won't be having the problems that are so common in these spinoff versions of ketogenic dieting. Make sure it's the 2002 book.
@@photina78 I remember the absolute panning the poor guy got. Turns out he was correct all along.
@@waltcorey5115 Thank you! Dr Atkins sure was right!
@@photina78 My wife and I were both on Atkins. It was the only diet that actually worked.
@@waltcorey5115 Exactly! When Dr Atkins first book came out in 1972 I was only a child, but every adult I saw do the Atkins diet had great success with it. Then when I was an adult, I had already suffered through years of low calorie dieting in my teens thanks to pressure from my mother; so the Atkins diet was a huge relief from my constant hunger, food obsessions, binges, yoyo dieting, and eating disorders caused by calorie counting.
It really upsets me to see some Keto gurus added calorie counting to Keto because it's totally unnecessary.
I got Dr Atkins 2002 book, and I'm so glad I did.
and here i thought I had screwed up my metabolism. At age 62 and sedentary life, and light work- This happened to me. I kept adding fat, reducing fat, adding protien and reducing protien trying to find what was the combination that works for me. I have never had such a problem with morning glucose being above 97. Since March 2023 my morning glucose was 107-122 and ketones down to mostly .2 and .1. Two times last week it even registered lo. So I am switching my 2 meals a day from noon and 6pm, to 1030 am and 530pm on some days and 7am and 1pm on others. I think not having the timing exactly the same everyday is good to keep metabolism adjusting. Also no matter how much fiber, the keto breads still have too many carbs. I always say " You cannot out fiber your carb count!" Thanks for keeping up and keeping us informed.
I have found that a gentle half hour walk - daily if possible - made all the difference in my diabetic management. I literally walk as if my life depended on it.
No keto bread? Isn't there some with no net carbs though?
Ok Doc, I've seen your posts off and on, but THIS one has me seeing the light! I've subscribed and now it's time to apply the knowledge. Thanks! 👍😁
My wife and I are doing so much better than a ketogenic diet to what we use to do for years. We decided to do carnivore diet and having much better results and feeling fantastic all over!
If you are on carnivore diet, you're almost all the time in ketosis, so effects on your body is same except nutrients which you get from meat .
Love you Doc. Thank you for sharing such a complex subject, with simple explanation.
Alzheimer, cancer, stroke and obesity are my biggest fears. Doing KEto fora a year here. From 94 kg to 74 kg. Thks from Brazil.
Key, I love that you said when you plateaued you needed to changed things up to stress your metabolism further!
Absolutely! Don't replace sweets! Start loving yourself and aspects like loose skin which can cause depression. Self-love is even more important than merely losing fat. Thank you for reminding me. I'm inspired to start IMF again. Bless you.
Is it just me or is Dr. Boz getting prettier and prettier over time. And such beautiful skin, maybe I should move to Florida😊
I totally agree!!!
Yep a😊 cutie
What keto will do for you..
Yes!
Just you
Fan of cycling on / off keto. The issue I see with unrelentingly continuing to "stress your metabolism" is that you must increasingly deprive yourself. Honestly, as much as I agree with the health benefits of keto / lower carb diet, this never-enough tiered approach to more & more restrictive keto seems like a recipe for a miserable way of living.😮
yep, I'm on a Keto Cheat diet too. I'll be strict for a week or so, then have some buttery cheese on toast for example. The body knows. Also Dr Gundry states that the brain still needs 30% energy from glucose ie carbs. I loved this short and sweet video but isn't the search for feeling ' better than good' addictive in itself ?
I also agree. For me it works best to not to always keto. To do it for a while and break a few days
@@zipinha yes me as well. Mindy Penz says changing things up makes your metabolism work harder because it doesn't know what you're going to do next and can't get complacent. Bredesen says dipping in and out of mild ketosis keeps metabolic flexibility to burn any source. Also again where are we headed when we just bear down harder and harder? I'm at healthy weight just want my brain healthy. Stressing over getting stuck and having to get rigid seems unhealthy. I think the flexibility is key for the brain. Banking in it...
This is why I switched to starch + veggies + fruit. I think it’s carbs AND fats that is the problem. I’m much happier and don’t feel heavy after meals.
@@lanazak773 Your insulin levels must be sky high. Be careful of developing T2 diabetes.
Great advice, thank you, Dr. Boz!
I literally cannot at 3 x a day on carnivore. I eat 2 eggs and sardines or bacon every morning and in the afternoon I pretty much force myself to eat my steak or salmon. I don’t eat past 3/4pm and then I don’t eat again until 9am. My Keytone reading is always good, but I’ve been stalled for over 7 weeks. I started walking/hiking as soon as the sun is rising every morning and I bring hand weights with me. I’m finally losing again, I think. 🙏🤞🏻❤️
I’ve tried adding butter to all meals and I put it in my 1 cup of morning coffee. I’m 53 female and need to lose 40 more pounds. I’m down 30# from January.
Well done! I'm 59, female, and have been on a carnivore diet for six years now. I too can not eat 3x a day anymore and really don't want to. I eat my first meal between 9-10AM. I get up at 5:30 during summer time to walk my dogs for a couple of hours. Then I eat between 3-4PM and that's it. Live is so much easier that way.
@@Moni-ui5bz - we are practically twins!! I get up super early too. I’m usually asleep by 8:30-9pm. Did you need to lose weight when you started? The weight was just falling off the first 2 months. Then slowed, then stalled. I love this way of eating. It’s simple and I don’t feel deprived at all. I just wish I could lose 40 more pounds. ❤️
@@Sabbathissaturday Hormone Specialist. A good one.
@@Sabbathissaturday Yes, I had to lose a lot of weight. Just relax, eat when hungry and enjoy your life. I don't do anything extra like adding extra fat etc. I also lost my gallbladder 2 years ago but it doesn't seem to make a difference. I eat the same as before. I think stress is the worst obstacle in weight loss. Oh, and sleep. One of my dogs has started to do sundowning since he's got doggy dementia and it's starting to wear on me too because of the lack of sleep. Anyway, keep doing what you are doing! 👍
if youre trying to lose weight stop adding butter to coffee, youre adding extra calories that your body wont need to get from the ones you have stored
I love this shorter video length. There’s always something to learn in your videos but I rarely have time to watch the long ones, or I spend the hour and feel really anxious about the time it took, even tho I’m also happy about learning something.
SAME I lover her heart but I can't invest that much time I need the info.
I had a plateau doing IF and I got back to working out early in a mostly fasted state and then eating a fat snack after workout and a well balanced late morning breakfast and 6pm dinner-both balanced meals and saving coffee for 4 hours after I wake. Green tea water and electrolytes during workout.
I’m now down 4 lbs since the stall about a month ago. I have 12 lbs left to my goal weight of 165.
Just biking and walking with hand weights. Try to do twenty miles per wk.
My experience with Keto starting 2018. Did OMAD for 3 years on strict keto under Dr. Glen Davies to halt prostate cancer. Developed end-stage CVD after 3 years. Arrested CVD after 6 months of a whole plant-based diet and started the reversal process after a year on a whole Plant Based diet. Keto has some amazing short-term effects. There are no long-term studies on being on the keto diet full-time with hard endpoints. I learned the hard way.
Finally someone makes sense here.
Plant based diet is best for me for sure.
Thank you for sharing! Yes, there are not long term studies (doesn’t mean it is bad but we can not confidently say it at this point) and there is legit concern about what it does to cardiovascular health. (Miss out on too many vitamins, nutrients, fiber and phytonutrients if keto long term, IMO; emerging data indicate that as well as possibly losing muscle mass). At any rate, glad you are doing better and willing to share some of the down sides for people to be aware of.
Very interesting. Can you explain your exact keto diet. What you ate and what meal times habits also?
life shouldn't be this complicated
Its even more complicated than these diet gurus say.
It’s really simple, throw out all trash foods and eat balanced lol. Seeds, sprouted seeds, nuts, Lentils, Beans, some meat and fish if you need to, healthy oils, colorful salads, fermented foods, clean water. Throw out all toxins. Easy peasy
What a nice find!
Hello there.
@@carnivoroussarah
Why shouldn't it be complicated?
Life is hard and then you die
Thank you so much. That also happened to me after I was fat adapted and feeling so good, I realized the food addiction is still there, I don’t want to have cravings anymore
Me too! I’ve been fat adapted for a couple years, but I recently started craving my keto sweets constantly after each meal. It got so bad that I was eating pieces of chocolate every couple hours, then a mug cake with whipped cream every night! I actually started to gain weight and was feeling dips in my energy throughout the day. I FINALLY figured out that the sweeteners were indeed keeping my insulin levels elevated which was driving the cravings. I decided I needed to cut out all sweeteners, the thought of doing that terrified me! That is how I knew I have a full blown addiction.😢 I am on week 3 of zero sweets, the cravings are still there, but not as intense, it was HARD the first week! I’m talking king crying melt downs. The good news is I’ve lost 4 pounds effortlessly and my energy is way up, no more afternoon dips. For me, it has been way harder than I thought it would be, but worth it. Sorry for the rant.😂
@@lauraa2877 great job giving up sweets! Glutamine is supposed to help with craving carbs. Maybe read up on that and see if it’s right for you?
@@heatherhudson4468 Thank you, I will look into it!
@@lauraa2877 the sardine challenge helped me get beyond the cravings real fast. And showed me when I was eating for reasons other than hunger. It was sobering to see how often I was emotional eating. Also freeing cuz I only ate when truly hungry and after a day or two of sardines - the thought of more sardines can make you not very hungry. That also got me down to restricted eating times real fast.
The Back to The Future Reality video I was hiding from. You've done the Math and the important Visualization graphs! Your mom and your courage is transforming Thousands and We inform others of your Life Force healing. Thank you Dr. Boz 🙏🏼🕊️ 😁
I think its upto individuals to find what works best. I never eat in the morning, have two modest meals and have a healthy snack late at night. Its working perfectly well thanks.
This is great clarification! I was wondering if eating earlier would take advantage of the morning rise. Thank you!!
This makes good sense. I have recently shifted my Keto and carnivore meals so that I ingest no food during the last three hours before bedtime and now have only two average size meals per day instead of three.
I am still limiting my carbs to no more than 20 grams per day but am not giving up Keto chocolate candies because I have already given up so much else (bread, potatoes, stuffing, gravy, catsup, cake, crispy coated deep-fried anything, pie, alcoholic beverages ...). Also not buying expensive supplies to do finger sticks to measure blood sugar.
If I have to cut calories even more, so be it, but I am not giving up the pitifully small amount of low carb chocolate I allow myself. Nope. Not continuing a semi-starvation diet without some form of chocolate. The morale hit would be too big.
Amen - I have been able to control all my cravings but life without a piece of 90% chocolate isn't worth living.
Seems like you should quit!
I got told at my local health food store that craving chocolate can be a sign of magnesium deficiency. That kind of fit my experience but I didn’t realize it. I have been taking magnesium at night to help me sleep for quite a while and I’m not especially interested in chocolate any more. Sad but true! LOL
My theory is do what you can love with or you will quit
I do intermittent fasting and omad
And have a keto snack
I can live with that
I will do 2 meals if out of town on vacation
I switched from IF to Adkins, I eat 3 meals a day and low carb snacks. I've lost 100 pounds in 10 months and gained 9 pounds of muscle. I'm beginning to think IF may not be all it's cracked up to be.
Great advice Doc, per usual. Thank you. I feel I learned something valuable from you.
Cephalic Phase Insulin Response. Stay away from artificial sweeteners. I’ve lost 150 pounds and kept it off for four years.
Great information 👍 I need to hear this message as life happens.
All good points. I was doing ketogenic diet for 1 1/2 years. The first six month I was doing the keto desserts, fat bombs, etc. following so many people online doing keto. The measuring of blood and ketones drove me crazy. After the first six months I gave up all the fake keto food. Didn't do the replacement dishes. It was simpler but still annoying. After that time I started eating a carnivore diet, without measuring a thing. Oh, I also did extended fasting during the keto diet time. I thought I was doing great until I realized I wasn't. So it's been six years on carnivore for me and thank god I found it. I eat mostly twice a day but if I miss a meal it's no big deal. I don't do extended fasting anymore. I feel better mentally and physically. I threw away my keto measuring devices.
Same here. I spent the first year downloading and testing all of the fat bomb recipes. All it did for me was to perpetuate my sugar addiction, even tho I was using sweeteners. Eventually I just gave them all up. That was the start of the change of my sense of taste, Now I'm carnivore, and I don't miss any of that stuff. I prefer bitter and savoury foods. I don't measure ANYTHING. I don't step on my scales; I don't test my blood for BG or ketones; and I don't measure my food. I just eat to satiety when I'm hungry, and don't eat when I'm not. Freedom!
@@masterchiefburgess Exactly! 👍
Overcoming sweet cravings is key - as is carb cravings. Keto desserts never made sense to me. As a diabetic it’s a daily battle and my well-intentioned friends just don’t get it nor give the right support.
@@willcoleman2014 I couldn't have said it better myself!
I think it depends on the individual. I sometimes eat keto desserts, keto chocolate or dark chocolate, keto cereals, or make my own fat bomb. I also usually add a little bit of stevia or allulose to my coffee, along with cream. That said, I don’t have those every day.
I lost 160 pounds on a Keto diet. I am never going back. This morning I had zucchini, mushrooms, onions, bell peppers, and shrimp cooked in EVOO with cajun seasonings. Will feel full all day. My dessert is Greek yogurt with blackberries.
My dessert is Costco organic blueberries with sour cream.
@@kathygann7632 - Sounds good.
My dessert is raspberries with creme fraiche. Delicious.
Is that carbs tho ..
All that veggies?
Thank you! All of your advice, I need to adopt! Thanks again❤
Interesting idea eating early meals to overlap with the "dawn effect" spike, then not eating late. Still, I find skipping breakfast and often lunch as the most effortless way to increase my burn. For me, the quickest way to get off a plateau is the "two sleeps zero-carb beverage fast", which I do once every 7-10 days. When keto-adapted it's not hard. I'll often up the exercise on the fast day, which helps me want sleep rather than snacks at the end of that day.
I lost 90 pounds going keto right as the lock downs started. It wasn't an easy road because from time to time, I would stall. This is what worked for me and it might not make sense but I would shock my system by eating a bunch of carbs one day after I stalled. I would take a full week to get back to results after that but my body would reset.
Great video!
I like the way you explain in a story format , with charts
My style of learning! 😊
Wonderful and timely information. Many people are seeing good results for a time and then no improvement. I've lost 40+lbs and am where I should be. My advice is simple, change how you look at food. Look at it as fuel/medicine and not entertainment. It is hard at first but after awhile it sinks in. In your mind, when seeing all the fast food ads , replace them with obese people trying to walk. After 2 years of this I actually get repulsed seeing people slop down food as if they are entitled to make themselves sick.
That hit me. “Comfort without the carbs.” That’s why I’ve stalled out.
Yep, agree with favoring early eating with 2MAD. I have always liked breakfast, though I can skip it occasionally or when motivated. However, it is way easier to do 2MAD with breakfast and lunch. In the evening, yes I could eat, but I don't feel the urge.
Excellent - I'm not a doctor but I figured out as well (on my own) to exploit morning rise for OMAD timing purposes. It may even reduce time in sleep in a natural way.
Thank you for this, Dr. Boz! ❤
I promise you, if you can do 3 days of very low carbs, that's the hardest part.... and BUY ALL THE JUNK in the beginning, BACON, WINGS, CHEESE. Everything is a process, start on easy mode - swap the cheese for a salad later. Lost nearly 10 lbs in a two weeks when I got serious about keto, haven't had breakfast in years. (The hardest thing to give up was having 1 or 2 beers a couple nights a week - this really hurts your liver/insulin regulation.)
solid adice and how i started... just work on ketting better each day, after awile,, your in ketosis
It’s probably what my next step ought to be to shock my system…bringing my time restricting window closer to when I wake up…won’t be easy as I’m so comfortable not eating breakfast.
I hate breakfast
My morning (black) coffee isn’t even till 10:30/11 🤦♀️
Carni won’t let me eat OMAD it’s too much fat at once. So I have butter n yolks in my coffee for my very low protein fatty coffee as my fast breaker. Or even broth for the base instead of coffee. So good to drink a fatty meat broth! The low low protein keeps autophagy going, hopefully.
Then few hrs later (4-5hrs usually) have cheese n butter. Then couple hrs later fatty meat, 2 eggs n maybe butter. Then couple hrs later cheese (eggs if not with meat) & butter. Still only get 6T in, I aim for a whole stick…
But there’s no way to eat OMAD or TMAD with highfat carni.
@@YeshuaKingMessiah I'm a high fat zero carb Carnivore and I only do Omad or 2mad. Some days I don't eat at all. So, there is a way.
How can anyone complain about someone who confesses their shortfalls, I really appreciate it too!
I haven't followed your channel enough to know how your mom is doing? I learned from another channel this morning, exercise can help us with ketosis. I do like UA-cam, thank you for your contribution!
Thank you for this information. It is very beneficial. I am just starting my keto journey. You are awesome 😊❤
My advice is that you have to figure out what works for you, and if having keto desserts helps keep you on track and gives you that mental relief and brief moment of enjoyment that keeps you going, then by all means have a keto dessert. I’ll just say though that you can’t have it all. You may have to have one meal instead of two if you’re going to have the treat, or you may have to extend your fast for even longer, but if that small bit of enjoyment really helps get you through, I say go for it. You may just have baked fish and a leafy vegetable on the side for example as your one meal on the day when you have a treat. I find that I can do keto desserts with no problem but nut butters absolutely do me in.
yeah I hated to hear her say stay away from them. I think the nuance is "which" ones. We found one that was both very tasty AND didn't seem to have a negative effect at all, at least on the scale, other than the expense of it. It was "homemade" though, not pre-packaged mass produced product. But you make a good point of maybe combining that with OMAD instead of having it on days when we're eating twice (or more). After all, there's still a mental aspect to it, and thinking there's no "sacrifice" needed is what put us in 40+ years of being overweight, and less than a year to correct that by just eating smarter. Don't want to lose the mental edge...
100% agree with this comment. I'm never really a fan of people speaking in absolutes when it comes to diets. Usually the person saying to stay away from something has an issue with overindulging or it affects them negatively so they apply it to everyone and that simply isn't the case. I'm personally not a fan of most keto desserts because my body does not like "fake sugar". My favorite whole food keto treat is crushed walnuts, 100% total dark- dark chocolate, frozen blueberries, and plain greek yogurt. It is perfectly sweet, fits the macros and is filling.
What a strong woman your Mom was. In the beginning, very beginning , I felt horrible on keto, didn’t know if I was going to be able to continue but today is my 1 month marker. I cut out all deserts and sugars , no fat Boms.. been on two meals a day from the beginning IF 8/16 now today , 17 hours as of today.
What do you eat for meals to feel satisfied? I am struggling, always thinking about food. Do you drink anything during the fasting window? I am 46 , female and need to lose 10-12 lbs.
@@sabazaidi9022 Fatty meat and eggs, chicken, fish, vegetables. Fruits like blackberries and strawberries are very refreshing after eating a lot of meat and eggs. Pork cracklings or pork skins are useful if you want something with some crunch. I have seen nacho cheese-flavored pork skins for sale on the internet.
Well said! I will be watching this video regularly, thank you.
My weight loss was stalling, and I knew I had to move my eating window to earlier in the day, but I kept eating after feeding my family in the evening; sort of my way of winding down for the day. Yesterday, I ate my last meal at 3pm before I started to prepare dinner. I was down 1 kilo in the morning! That was the threshold I haven't been able to penetrate since kid#2 several years ago, no matter how much I exercised. I hope this keeps up! Thank you, Dr Boz!
One problem with eating in the morning: You digest the food while working or doing sport. Digestion has to be done while resting! During the parasympathic phase, the rest and digest state. And for me personally, I have to eat in the evening because I can not sleep on an empty stomach.
@BB49 I don’t see this working for me because I have to leave my house at 6 AM. I can’t have my second meal at work. I still eat twice a day, once around 10:30, usually something like sardines, avocado, and Arugala. Then I have dinner at 4:30. Last night I had Salmon on riced cauliflower, with a side of Kale with balsamic vinegar and extra-virgin olive oil. Followed by a few macadamia nuts.
On Keto for 5 1/2 years and OMAD for 2 1/2 I can say that this is what I can easily sustain and it works for me.
I love this information. So grateful that you are even on here
When I went Keto (01 01 2019) I never had the urge for sugar substitutes. I did (and still do) two meals a day - lunch and dinner. I have moved to 10:00 a.m. and 4:00 - 5:00 pm but I understand that current thinking is to have an earlier first meal.
“Don’t replace desserts with keto desserts: replace them with community” YES!
Plastic surgery~
Love the great desserts. The great steaks, the great baked potatoes. A good cigar after a meal. I guess, people have lost the art of making things from scratch. Or they’re just too lazy can’t know for sure. But wow I’m old now and I guess people are just waiting for me to die. but color me confused. why wait for your future make it happen.
Should you tell the person they are a dessert replacement?
@@forester057 Funny!!
Thanks Dr. Boz, you look great btw ❤
Excellent conversation and so informative! Thank you!
Doc thank you, that's food for thought because Dr. Jason Fung recommended skipping breakfast but you make sense with eating breakfast along with the morning glucose spike. Now I could see what Dr. Cywes thinks and I'm a pharmacist.
I too experienced a ketogenic metabolism during (muscle invasive bladder) cancer. My diet allowed me to keep a good base for the extended fasting I felt compelled to learn for the chemotherapy. It no doubt allowed again an excellent nutritional base pre and post operation. Thanks so much for your insight. It means so much when a true professional supplies the light.
Boon Doogle - that’s really good information.
I dropped 50 pounds in 6 months on keto, and I had 20 to go when covid hit, so I parked it for 2 years and maintained my weight, even tho I was seldom in ketosis, now it's time to get that last bit of fat. I spent most of my life trying to solve my weight issue, with no success, rode bikes, ran, hiked, lifted weights, all I had to do was change my diet to everything the government says we should not eat (KETO and intermittent fasting), and the weight fell off, who knew.
😂good for you!! And very wise!!
It’s like a conspiracy to keep us fat, metabolically sick & hooked on Big Pharma…🤔🤔🤔
Good for you. I don't see myself eating only twice a day like she recommends. You can still lose weight without being this strict.
@@siriusjones956 " You can still lose weight without being this strict."
Yes!
If I had cancer, I would go strict (and do lots of fasting, etc.), but otherwise, you can become healthier without it becoming a burden - just bend toward the KETOvore lyfestyle and experiment to see what works best for you.
The biggee is getting away from processed foods (sugar, flour, etc) which, of course, naturally lowers carbs.
Unfortunately, with use of GMO, etc even many whole foods today do not have the nutrition that they did decades ago - and have lost much of the variety too.
@@siriusjones956
OMAD is most for chronic diseases.
love this woman! awesome stuff. thank you
Good Info! I eat my two meals between 8am & 1pm
I'm rarely hungry. I drink Celestial Seasonings Tension Tamer tea before bedtime.
I've lost 10 lbs in two months and I'm 10 lbs away from my goal weight.
So much energy gained and inflammation lost.
Thanks Dr. Boz
Keto Continuum is a fantastic book. It all comes clear!
That is a great tea!
Dr Boz you are great Thanks for highlighting this issue because of KETO there are many market hijacked this diet. Producing keto bombs , keto dessert , keto rolls keto smoothies , keto pancakes etc. You are right there is no replacements or shortcuts. I replaced sugar with stevia and surcalose although it did not affect my diet but decided to give up .
Let's just ignore all of her own brand strategically-placed supplements/replacements, shall we?
Cook your own meals with fresh food. It's not difficult ffs.
Thanks this is great information on how to transition. Not sure if that came out wrong😂
Thanks for sharing your perspective 🙏🏻
Thank you for the tips! Love you.
7yrs on serious keto. Never once made a fake keto food. The closest I came was mixing several different nut butters w coconut oil, grass fed butter, 100% unsweetened cacao, cinnamon and ginger powder. Also pure vanilla. Got over that quick. One ingredient foods are best. You can mix those yourself.
Oh, boy, you said it so well!!
My favorite keto meal is a big salad with either sardines or mackerel in it (boneless, skinless---just can't do the tails and bones!), and a couple of fried eggs.
On a day when I feel "adventurous," I'll make what the British might call a "fry up" of sliced 'no-no' vegetables (a small potato, sweet potato, carrots, parsnips, beets...), and that's my treat for the week.
Good Day ... Personally I did many stretches and today I mostly OMAD during the week at different time periods between 10:30 and 13:30 to avoid predictable feeding. The weekend I eat more often within a time period of 6 hours. Sometimes for social reasons ... I move my eating schedule but not randomly ... Also ... no alcohol, low carbs and no manufactured foods ... My best is to surprise my body with good practices not only in food intakes but also in my daily activities ... 8 years ago I started to change habits ... 6 years ago I decided it will take me 7 years to get a new body / mind somehow ... I year left and NO Regrets :)))) Happy Friday
Everything you said resonates. Thank you for your guidance!
Very, very useful - many thanks!
The regional supermarket chain, Publix, has a buy-one-get-one-free sale just now on a brand of nominally keto ice cream. I’ve been living mostly off fatty beef for weeks, usually OMAD, and I’m so tempted. But my need for insulin (type 1 diabetic) has gone down, and…