Low Carb and Keto Snack Pyramid - Eat from the Bottom Up
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- Опубліковано 27 чер 2024
- We are all familiar with the USDA Food Pyramid. It was an easy-to-understand visual display that promised that if you ate mainly from the food choices at the bottom of the pyramid, you’d achieve a healthy, balanced diet. Unfortunately, since that advice came out, obesity and diabetes rates have skyrocketed, indicating that it wasn’t the cure-all we’d hoped it would be.
Still, I liked the clarity of the pyramid graphic, so I thought, “Why not use it to simplify low carb and keto snacking?” Let’s take a look at what I came up with, and I invite you to comment and fill in any gaps that I may have missed.
Download My Free Low Carb and Keto Snack Pyramid: www.drbeckyfitness.com/Snacks
Links Mentioned in This Video:
What Breaks a Fast Video: • What Breaks a Fast? Fu...
Nuts Listed by Carbs: from drbeckyfitness.com/can-you-ha...
Saturated Fat Video: • Saturated vs Unsaturat...
Dark Chocolate Video: • Is Dark Chocolate a Lo...
Fruits Listed by Net Carbs: drbeckyfitness.com/low-carb-f...
Popcorn Video: • POPCORN: Can I Eat It ...
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More Videos by Dr. Becky:
3 Low Carb High Fat SNACKS to DIP & SHARE: • 3 Low Carb High Fat SN...
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
5 Low-Carb, High-Fat Foods to Eat Every day: • 5 Low Carb, High-Fat F...
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Навчання та стиль
I have been one meal a day for over 3 years with a 4 hour eating window. Never have been a snacker! I make sure that my meal is very nutrient dense: large salad loaded with veggies / cheese/ chicken. Then 6 ounces of steak with broccoli, cauliflower vegetable rice & sweet potato. Make sure to put enough healthy fat in your meal to keep you satisfied for the long run. I can go 2 days without having any hunger pangs. Keto has been a life changer for me! Lost 24 lbs, stabilized my blood pressure & got rid of my borderline type 2 diabetes. Also start my day with apple cider vinegar, Wheatgrass juice powder & Organifi green juice. Turning 69 this Friday & feel amazing!
Do you expect to live forever?
Well done. I say that because although I’m not quite as fastidious
As you your story
Almost mirrors my story. Well done you and we’ll done me
Regards
Joe
I lived my whole life overeating high carb foods... lots of potatoes, breads, huge portions and many snacks of high calorie sweets. I have generally felt ok, but my weight increased by 5-7 pounds a year until I finally opened my eyes to the fact that I was 65 years old, 5'5" and weighed 325 pounds... beyond morbidly obese. I was shaped like humpty dumpty.
When my eyes were opened and I discovered this channel, I started on a low carb diet but failed. The second time I tried, it stuck. In two months I have lost 30 pounds, I have 10 times the energy, I am sleeping better, my apnea has lessened, my a-fib is essentially gone and I am a much more positive person. I even enjoy my job again. And I have not been hungry since I started the 1200-1500 calorie, bordering on keto diet.
I've been fat for most of my life and all of my marriage. But, no more of this stuff of not being able to swim in the ocean or walk a trail or sightsee some major city. I have wasted so much being fat, and this new lifestyle has saved my life.
Congratulations on turning your health around! It's great to hear!
How many calories a day do you eat? I am at under 1200 cal as I have 120 lbs to lose and am not hungry at all. . I just wonder if my body is keeping all my food.. I just don’t know 10 lbs the first month m 2 nd month now I am stuck. Any advice would be appreciated. 😊
Very happy for you well done
@@Gimo76..to lose weight it is recommended that you stay above 1200 daily calorie intake ( most days). And to zig zag the number of daily calories. Some days might be 1350, one day 1250, another day 1400 ( example). Helps to prevent your metabolism slowing down and hording calories in your fat stores. If our bodies think there is a famine, it will begin to store calories.
You can also make pepperoni "chips" similar to the cheese crisps - they go great together and can have marinara as a dip and its like pizza
Love this idea!
I try not to snack too much between meals, altho on days when I do OMAD, I'm more likely to sneak in a snack or two than when doing 2MAD. My snacks of choice tend to be along the lines of olives, pickles, macadamia nuts, maybe a few pork rinds, and the occasional piece of cheese. But more often than not, I avoid snacking.
This is why I follow a low carb diet and never a keto diet . I think following a strict keto diet, you eliminate too many essential nutrients. I would never eliminate carrots. They are a powerhouse of beta carotene which really boots your immune system . I juice two medium carrots a day along with parsley , kale and cilantro. That and a small serving of blueberries or black berries along with one slice of Ezekiel bread is my entire carb allowance for the day and as a serious fitness guru who lifts, that’s not a lot of carbs. Seems to be working. So far so good. Dr. Becky’s channel is awesome - love her nutritional wisdom ❤️ 💕
Much appreciated information. Going Keto with only 10% carbs allowed. Lots of leafy greens and very low carb veggies. Yes you much read labels. Went to buy breakfast sausage and found that every commercial brand listed corn syrup as the second ingredient. Just bought plain ground pork, added spices and made my own. God bless.
Thank you, low carb or keto, I think for beginners, start with low carb then keto then add IF, this make it easier to follow!!! When on low carb or keto, your goal should be adapting to fat burning from Sugar burning. Your goal should not be weight loss during adapting period. Feel free to eat as much fat as you want !😀You start losing weight when you start IF . People give up or get no results because they jump into keto and If before their body change from sugar burning to fat burning! You can’t do IF if your body has not adjusted to fat burning!!! One more thing, heavy cream 35%, you can drink or add to other foods( soup, yogurt, coffee, shakes,….), I like to drink it, also with heavy cream 10% or 35%, you can make yogurt!!😋😋😋
HELLO and GREETINGS from Ontario, Canada. THANK YOU, Dr., for another informative video. Since eating low carb and exercising, I have lost 75 pounds thus far. I find myself struggling now especially with Christmas being 2-1/2 weeks away (Christmas baking, Christmas parties, etc.). 🎄 🎁 🎀 🎅🤶🤶🎅🎀🎁🎄🍪🍪🍰🍰🧁🧁🥧🥧🍫🍫🍬🍬
Yeah You
Thank you for putting this together.
I'm ketovore-ish, so my carb intake varies between about 5-25 total carbs a day, most days below 20. I live in the bottom tier with occasional forays into the one just above. Most of my carbs come from dairy.
I am learning the skill of intermittent fasting so I really try not to snack.
However I think this is a really good "gateway" into the low carb lifestyle.
If I find I must snack, for instance if I know I'm not able to have a full meal on time because of my schedule, I will have either a fatty coffee or a tablespoon pat of cold butter. Both are satisfying to me. If I am away from the house and I would have to buy something in order to snack, or have a good meal, well I would choose pepperoni, because of the keto protein-fat ratio. No need to add mayo, just eat out of the package (hopefully I have a napkin!) My husband loves pepperoni with cream cheese.
I would add, have a drink of water, with the snack, it just helps with everything.
Thank you Dr. Becky!
Thank you, Dr. Becky.
Thanks Dr Becky.Good video keep them coming.
Very valuable information 👍 Thank you, Dr Becky!
Great detailed information that I have watched a few times over! Thank you!!!🎉
That is Fantastic Lori! Can't wait to discuss the details Friday!. Congrats on the win!
Thank you Dr Becky. I found this video informative.
As usual another GREAT inspirational video, Dr Becky
you are always on point with that calming and relaxing voice.
Thankyou Dr Becky, you always have excellent I formation, have a fabulous day! 💚
Thank you, Dr. Becky,
This video is so helpful! Thank you!
Thank you Doc for this video... confirmed that I am on the right track...but also try to avoid snacks...weekends are my worst. Greetings from South Africa
My knit/cro group is my super temptation time!!! Last week fresh blueberry scones did me in!
Future me….a plate of scrambled eggs and cheese BEFORE arriving!!! Will change my IF program on that day!
Also I bought a devilled egg carry container and will bring it everywhere!!! Including the knitting group.
NONE is easier than SOME!!
Thanks you Dr.Becky for all you do!
Becky should talk about her exercise as you didn't get that fit without having very good exercise habits. Thank you.
I love deviled eggs!! And I always have huge deli style dill pickles in my fridge! My granddaughter loves them too. Thanks again for taking the time to get us eating better!!
Great info, great tips and topics, thanks
Very helpful pyramid and break down. I am trying to stay under 80 - 100 carbs while fasting every other day. I didn’t know some consider such a high number low carb.
Helpful info! Thank you for the great reference tool.
Oh Dr. BECKY I've been waiting for my pep talk . Thank you so much
I second that emotion!
Thank you, Becky👏😉
boiled eggs placed into leftover pickle brine stored in frig make great snack
Thank you so much🎉
Interesting..... never thought of that
I just discovered your show and I loved 🙏
Great video and great information!
Thank you for this very helpful information! 😊
All you have produced has worked well for me, lost 10 kgs in a month and going off my BP meds. Now we are going into Winter, I wonder what to cook when the salad foods run out. Looking forward to a video on Winter meal planning. Thanks.
Pay day today bought your book an am looking forward to the help. Thanks.. ❤. I did my first 24 hr fast n didn’t lose a lb. I had a huge salad after I had a small bowl of cottage cheese n melon. I was stuffed. 😮
Thanks, DB!
Excellent video! Thank you…
Thank you,thank you,thank you so much
Thanks for sharing great tips 😍🙌🏵🌼🌹🌺🌻
That was very good. I like it a lot!
Thank you doctor Becky. Your videos and good advise has helped me a lot in my weightloss journey this year. Because of high bp i started in april my weightloss journey. I have since then lost 60 lbs and my bp is normal og my doctor very happy 😀. God bless you and merry Christmas to you and your family 🎄❄️
Congratulations, Ingerlise! That is great to hear!
Good and succinct information :)
Thanks!!
I eat cheese but no meat or eggs so this is challenging. Nuts, yogurt and hummus are protein sources for me so I eat them more often than you suggest. I do love olives, they are a great snack. I probably eat more apples and blueberries than I should but I will put them in my yogurt from now on. Thanks for the info.
Love your stuff, reaffirming! Except the popcorn! I think corn and it’s derivatives HFCS are not good though I do love popcorn! Thank you!
Hello from Johannesburg South Africa 👍💕🇿🇦
Most Granolas, unless otherwise stated, are pretty high in sugar- often 20% or more. But thank you for the overall picture here.
I'm odd person out!
Raised on a ranch, ate lots of meat, (beef,elk,deer,pork,chicken, lots of lard and olive oil) few sweets, too far from town.
I'm 70 years old, weigh 167# I bike, run, go to gym.
I eat small meals 5 to 6 times 5 days, snack when I want. Fast 18 hours one day per week, 12 hours another day per week.
I eat small desserts, stay away from supplements.
Hi, just wondering what the veggies are that you eat to combat the nitrates in bacon please? Thank you. This is really helpful. 🤠
Bacon is definitely on the bottom shelf for me...🤭 This pyramid is Awesome! May be drawing and posting on fridge!
Thanks, Sing it! You can download the snack pyramid here: www.drbeckyfitness.com/snacks
@@beckygillaspy oh THANK you!
I eat one dried fig a day, they come in a small bag and have about 5 carbs each, so eat only one as a treat.
Hello❤. Still on the learning curve to navigate the post keto challenge. Your thoughts on milk kefir/water kefir? Hummus and tahini as dips? How to navigate the carbs/proteins/fat/ fasting on a 2 meal a day starting with keto coffee.?Amazing content. Thankyou
Just started having Japanese breakfast and its reduced the need for morning tea snack .
Great advice thanks ....I make jelly ( jello ) with beef gelatine lemon and stevia ...i enjoy this as a great snack or dessert with heavy cream ...it gives me the sensation of eating and doesn't kick in digestion as a snack ( as it liquefies in the stomach ) very sacieating and seems to work as a great low carb treat...you can also flavour it with berry puree or zero sugar cordials flavours are endless ....
How does daily exercise counter your intake of daily carbs? How about construction of Sauerkraut? Celery?
I’m surprised “lunch meats” always get a bad wrap from Dr. Becky, without breaking down the array of different lunch meats available. As with everything else I shop for, I read the labels. If I find a lunch meat/cold cut that is low in carbs, I’ll buy it and work it in to my plan. But I would never buy certain bolognas for ex because the carb grams are way too high. I always buy packaged and not fresh from the deli so I can read what I’m getting. But it’s disappointing that all of these good snacks are put into one major category on the third shelf without a “some are good and some are bad” qualification.
What's wrong with sardines? I love them, but I buy them fresh from my local fish market and grill them or make a pasta sauce with them.
So I rarely snack. Because I'm also IF, I'm not really hungry between meals. Usually, I might eat a slice of block cheese or a few walnuts, pecans, or other low-carb nuts. Sometimes, even jerky. Also, I might eat a serving of sauerkraut when I have a pang for salt. I get this kosher brand that is spicy and they add white vinegar to the mix. Sometimes a tablespoon of pure peanut butter, Richards is my go to for peanut butter because the only ingredient is peanuts. And then sometimes it might be a 1/2 cup to a cup of blueberries or blackberries. As far as carbs go, I never go above 20 grams even if I use total carbs instead of net carbs. For beef jerky, I try to go with brands that don't add sugar, or if they do, it's at the low end of the ingredients. If I don't have PaleoValley on me, then I'll limit myself to one stick or 1 ounce. I agree sardines are not very appetizing so I supplement with smoked oysters in EVOO. And I try to keep a few boiled eggs in the frig as a great snack. Usually, one boiled egg is enough to bridge lunch and dinner.
Another thing that could have been put in the bottom of the pyramid (though some wouldn't consider it a snack) is sauerkraut. I certainly like a couple of teaspoons of a good ferment from time to time. Also many people like a portion of butter as a snack, which can also go on the bottom of the pyramid. IMHO
I'd like a big tablespoon of Kerrygold right about now!
For well over a century, people have found it somewhat astonishing that H.G. Wells was able to get so close to the truth when writing science fiction about space travel in the future. When we contemplate the damage that seemingly innocuous, but in reality, pernicious plants can cause us, perhaps we should consider giving similar tribute to the author John Wyndham and his novel "Day of the Triffids," probably the most well known sci-fi novel about killer plants. It features the Triffids, a tall and mobile poisonous plant species whose origins are never fully revealed, but speculation has ranged from bioengineering to extraterrestrials.
Why not get nitrate-free, uncured, no sugar bacon? You don't have to eat nitrates in your bacon if you look for a brand that is free of them.
Exactly 💯
Thanks again for this. I have printed it out. What is the best way to see what my carb tolerance is? Is good rule of thumb stay under 40 grams to lose weight?
I'm low carb as possible could uou do a video for bariatric patients if I eat high or high sugar I get very very sick thanks
I think there should be a very, very small 5th shelf balancing on the top of the pyramid that contains Twinkies. Anyone else agree?
Lol...good try ...hehehe
LOL....good try
I will take that under consideration, Thundercat :)
😂
Have you tried Healthy Noodles sold by Cosco they are soy based I believe. Net carbs quite low. Ready to use .
Most soy is GMO so I avoid it. Soy is an endocrine disruptor.
Natural saturated fats are just that "Natural" and beneficial. Fried chicken skin is a super snack assuming it has been fried in its own or other animal fat,
Dr. Becky Regarding Peanuts you say they are higher in carbs than tree nuts, but that is not what the labels say. I've lost a lot of weight eating peanuts. Another question, if I burn 3,000 calorie day, then what's the Keto carb limit? 75 carbs?
Hi Becky
Just when I thought I could not love “ALDI” any more they came out with a low carb bread. The nutrition label says that 2 slices contains
248 cals
23 grams protein
12 grams total fat
5 grams carbs
1.5 grams sugars
10.7 grams of fibre
350 mg sodium
I’m worried that I may be ‘embracing the devil. What is your spin on this ?
Regards
Joe.
Ps keep up the great work love your vids
Dessert options?
I was over eatting shelled pistachios but it was still better than chips, pretzels etc. but yes, you need to stop the "hand in, hand out" habit. ; )
Dr. Gillaspy, is there a difference between being in ketosis and becoming fat adapted? How will we know when we are fat adapted? I tried to find your recent video on fat adaptation to see if you addressed this. Thanks so much for your helpful guidance.
They are not the same thing. Being in ketosis means that your body is making ketones. You can see this using a blood glucose/ketone meter that checks a drop of blood for the presence of ketones. I believe this is the video I discuss how you know you are fat-adapted ua-cam.com/video/OgIAtpShB7Y/v-deo.html
@@beckygillaspy Thank you so much!
Little bit of confusion with apples being on 2 shelves.
Just curious about deli sandwich meats and why are they not on the bottom tier. 😊
what about grass-fed whole milk to drink?
Quick question:
When on low Carb (75 to 100gm per day) and consuming healthier nonprocessed wholefoods, should one expect that spike in LDL that high fat keto folks sometimes experience?
I'm thinking no naturally. I'm mainly trying to convert my LDL type b to LDL type a.
Does commercial yogurt actually have probiotics in it? It's pasteurized. I really like the Fage 5% yogurt, but I want probiotics, too.
Why is hummus on the 4th tier.
My husband makes our pan sausage. No additives.
After starting on a Low carb diet, I have had serious constipation probs. Is this due to the diet. I also drink 1-2 quarts water each day
Doctor please share what type of whole foods Vitimans or green drinks/powders you’d recommend…..please
@@alysononoahu8702 who’s going Dr Becky?
@@alysononoahu8702 I just went back years and found nothing on the topic of supplements/ whole food vitamins.. thanks anyway
REMEMBER TO 👍 (LIKE) and SUBSCRIBE. THANK YOU!
Thank you, Sandy :)
Why are fermented drinks on the last shelf? They are like pickles or sauerkraut. I think friendly bateria they contain eat all the sugar.
Mostly
I would add kimchi as a good snack food.
Kimchi should have made the list! Thanks for your input!
@@beckygillaspy No problem. Every time I hear people extol kombucha, because it fermented,, I tell them that it's also sugary and that kimchi is much better at the same game. We really need to get Americans acquainted with kimchi, especially as a side, as opposed to macaroni or potato salad. Be well.
Love kimchee 🥣🥣🥣
What do you think about homemade milk kefir? Unlike commercial products, the kefir I make is very sour. That’s the way I like it. There cannot be very much lactose left after 24 hours at room temperature as it is curdled when I separate it from the grains. I like to drink it virtually every day. Level 2?
I'm curious about this too as I just got into making kefir and want to try kombucha!
I just started drinking Kefir and was surprised to see it on the top shelf. I hope with its popularity she might do a video on it
Can you drink the flavored lmnt while fasting?
I highly recommend it - how else can you get your electrolytes in? It has 1 carb and 1 dietary fiber so go for it. I do the Monk Fast every Saturday at 8:00 PM with an LMNT packet, bone broth & coffee until Monday morning. I just have 1 LMNT packet and an additional 60 ounces of water during the fast. You could also do a Nuun but those have 4 carbs so I don't use those on a daily basis.
@@MJN0922 I just LOVE half a raspberry in my iced black tea in the morning, was hoping it wasn't breaking my fast!
You say no carrots, Eric burg says yes carrots?
Is there a difference between green apples and red apples in the carb count?
Green apples like granny Smith are probably lower carb because they have less sweetness.
Yogurt as an occasional snack? That’s absurd. I literally eat yogurt every single morning. It’s high fat and protein is amazing for keto or low carb. You must be eating straight up garbage yogurt if you think it can only be eaten occasionally
I agree. I think yogurt is a good nutritional staple for your gut and a source of protein. I just stick with full fat unsweetened yogurt and stay away from all those sweetened varieties which are more or less just “pudding” with tons of sugar in them.
Right? She recommends mayonaise???? But yogurt is bad?
yogurt is made from milk and not low carb - milk has sugar. Mayonnaise on the other hand is made from egg, oil & vinegar. I don't eat any straight up garbage yogurt but maybe once a month I'll have a 2 Good Yogurt mixed with SF jello when I feel the need for some chemical dessert. Once a month OK?
Does heavy cream in my organic coffee count as my first meal if I drink several cups of coffee with it?
She has a previous video on that topic, it’s called , what breaks it fast.
Her previous video directly addresses your question
I wish there was a direct answer rather than go watch another video
Lol
How about Herring fish steaks green pepper instead of Sardines. I don't care much for Sardines either.
How's Keith?
He's doing great!
Getting tired of almond flour and it’s only been two months!
Only pecan, walnuts and macademia nut are lowest in inflammation. I was eating almond everything until I found out how it is highest in nuts
I used to eat a huge buttered popcorn at the movies.. disaster 😢
What about lentils? Dahl. Chickpeas. Red kidney beans.?
Lentils, chickpeas, and red beens are high carb foods.
I could not download the snack pyramid. I downloaded the link, entered my name and email, and when the new page displayed it showed the pyramid saying download below and there was no link. I am also a member of Dr. Becky's forum and I looked around for the pyramid but could not find it. Please help! Thanks, Jill
Hi Jill, the snack pyramid is sent to your email inbox.
next do keto vegan meals
I'm doing vegan low carb.... it's an affordable sure
Dr Becky
I watch a video of your in a fiber powder that spells phy
Can you send me that video to me.please
You may be referring to psyllium husk powder?
Why doesn't hummus make it on the lower shelves?
Hi Jim, hummus is too high in carbs to make the bottom shelves.
@@beckygillaspy OK, I see mine is either 4 or 5 grams a serving. I was thinking it was 2.
Lordy...it b is next to impo@sble to gind h I mmus without caniola oil. Itbis high in carbsvf rt om the csrbansa beans has also thahibwhichvas sunflower seed s derived and sesame seed oil or seed
The Pyramid was done away with YEARS ago!
😂
🦝