Here's an important point to remember: *When* you eat breakfast and supper. For example, having maybe a later breakfast, but especially an early supper and then not eating anything afterwards (no snacking!) so that your body (and insulin) gets a rest; essentially a bit of time restricted feeding (intermittent fasting) thrown in. And if you can go from three meals a day to two .. that might help the budget a little as well.
Rule number one , only eat when hungry Rule 2, there's no such things as breakfast, lunch, dinner, suppers there are only meal times, real food times Big Inc invented those terms to flog various products Eat fresh produce daily and wellness is the result, ps also add iodine
I gave the Commercial themed meal times the flick years ago. I have given hunger control back to my GI. They have signals that activate when they require another load of produce to consume
Get the generic grocery store mustard. Check the ingredients. Only mustard seed, vinegar, salt, turmeric and paprika. Avoid “natural flavor” or other crap
Where I live, getting the fattier ground beef actually costs less. So I think that's a practical starting point.. plus a full 1 lb seems like a whole lot of food to me, so I think the budget impact would be less.
Your little booklet and big refrigerator magnet helped me tremendously. I don’t even think anymore, I know what works. And I don’t eat “fat bombs” and other fancy keto recipes. Cream in my coffee does jostle my blood sugar a bit. I dont understand that. I keep it simple. Love your work, wish I could afford a CGM constantly. Ive used one for learning, but not $100 a month.
If you dont want cream in your coffee you can blitz in a raw egg. Delish! If you have to use pre shredded cheese, you can rinse off the starch before using.
@3:19 - What a breakfast! I have like one egg for breakfast, plus the equivalent of a Tb of butter. (Though I usually add a little bit of chopped up shallots) I think I heard that my shredded cheese comes with tiny sawdust instead of potato starch, so .. well, I usually add a couple slices of marble cheese. You must be pretty hungry to have 6 eggs plus a can of sardines!
LMNT Chocolate Caramel everyday in my morning coffee. One packet split in half for 2 cups of coffee with 3 tsp of heavy whipping cream in each cup. I don’t drink coffee after 12:00 (noon).
‘What do you eat’ is definitely one of the first things people ask. You have provided us with all the information we need about what to eat, it’s simple. Thanks Dr Boz!
Excellent video. However, there was one point that you made that I found odd. You said that the cost of the days meals would be cheaper when you skip lunch. Firstly, if you skip a meal, make it breakfast or dinner and get a longer fast. Secondly, when you skip a meal, you find that you eat more at each meal, so you might find the cost to be the same.
I think this might be the ultimate Keto snack. I blend cans of cod livers, sardines, tuna and anchovies in my Bullet blender. It doesn't taste like much, so I add ground pepper, garlic powder and onion powder. When I go kayaking I mix the seafood mixture with ferment sauerkraut or kimchi. Don't knock it, until you try it.
How about fruit with part of the skin? Mango with a couple bites of the skin- increases flavor and balance. Banana with a few bites of the skin- does things for tooth enamel. Papaya with seeds. Apple with the core.
I think you still don't quite understand that those fruits are not allowed in keto, due to their high carb and sugar count. Not allowed even in Dirty keto.
I have a high fat morning coffee with salt, maca powder, cocao butter, and regular butter. Whip it in the blender and am good for hours. Love the simplicity of your foods, Dr. Boz, especially sardines. They are my go-to food. 😊
I,m doing keto now for 5 years. I loved my cream in the coffee, but now I have to skip the cream. I started gaining weight after 2 years. And my body started changing. Slim in upper part and heavy legs and buttocks. Yikes
I have found cronometer invaluable in finding actually nutrient dense foods, and how much I would have to eat to get any significant benefit. I've worked myself up to one can of sardines a day, along with my other food, and I'm gradually going to do 2 cans a day. I can't get away with a half can every few days, lol.
I dont worry about budget. I am more concerned with carb count. Using net carbs I went from an A1C og 6.3 to the current 5.1. I Hate sardines, Never ever will eat them.
Thanks, kindly, Dr. Boz. I’ve followed your channel for years and enjoyed great success on a keto diet. I learned last month that I have elevated lp(a) levels, which puts me at high risk for CVD. My doctor recommends a significant reduction in saturated fat consumption to prevent a MACE. Can you do a video on lp(a)? Thanks.
Any suggestions for non coffee drinkers? Should I be adding butter to my tea? In the transition switching from low carb to high fat keto and I’m struggling to get enough fat.
Sounds like a lot of dairy, what if you are lactose intolerant? Also have diverticulus, so the abdominal massage makes the most sense, and thd chia seeds?
Chicken Drumsticks are cheaper per lb, sometimes on sale for $0.99/lb, higher in fat than wings, and taste great brushed with olive oil, favorite seasoning, and air-fryed at 360F for 12 minutes, flip, air-fry for 10 more minutes. 3 large drumsticks = 1 meal.
We can learn how to eat with NUTRIENT DENSE from a Northern 107 Year - old woman named WHANG-OD Maria Ogay, living in Northern PHILIPPINES, remote area of the province of KALINGA.
Good info. but do NOT scramble eggs. Boil, pasture raised (not free range, not only organic- PASTURED), for ~5 minutes. This prep. is far more nutritious.
Dr Boz… great video for beginners. We’ve been at almost a year now and have almost lost 100 lbs. Seemed to have stalled out. Usually fast 24 to 36 hours each week, eat within a 4 (or less) hr window and generally keep carbs below 20. Wondering if coffee could be tripping me up. Dr Ken Barry did a short saying black coffee can be 4 carbs a cup? I generally have 3, sometimes 4 a day. Seems like an extra 16 Carbs could be part of my stall?
How much protein should a menopausal woman eat a day? My ideal weight is 5’2 but I am not able to eat more than 80 gm of protein daily. Does it make me malnourished and unable to lose weight? Thanks
INJECTED INSULIN. I am still injecting insulin. My doctor has reduced it quite a bit since I began the low carb diet (20gm or less/day). I'm hugely insuline resistant, I stop eating at 4 or 5 pm and at 7 the next morning, my glucose is STILL CLIMBING. I have a Dexcom. I'm overweight for many years. Am I supposed to wait until I'm not injecting ANY INSULIN before I worry about making & burning ketones? It sounds to me like this whole thing is not for folks who are injecting insulin...
Don’t go low carb just eat the best steak 🥩. It’s full of nutrients, more than vegetables. Eggs too , full of nutrients.’in two or three weeks you’ll be free of problems.
I'm on Metformin as well as 8 units of long acting insulin a day. I'm not overweight. My blood insulin was 1.5 before being put on insulin. I eat two meals a day....keto diet. I used to go into ketosis, but can no longer achieve this. Is it because of the metformin and insulin I'm taking? Please help!
I got my new keto sensor ,, I am wondering why it is dangerous to be in ketosis past the 40 and higher count mark ? So far this is my third or is it 4 th day and I was 18 when i woke up this morning , is that normal ?
@@DoctorBoz If you don’t know -I am taking that as probably is fine and as you said lawyer making sure they are covered! If I ever reach over 4O I won’t worry about it . I doubt someone stays there constantly but I have a lot to learn.
Keto is moderate protein and very low carb so it's very protective for the kidneys. You just have to monitor your electrolytes in your blood frequently because sick kidneys have a harder time maintaining the electrolyte balance in the blood. You may need to modify the sodium and potassium in your diet based on your lab work. Also certain medicines that you may be taking may affect the balance. My husband died of a heart attack brought by very high levels of potassium in his blood (he had severe kidney disease), so I take all this very seriously
![Dr. Boz [Annette Bosworth, MD]](http://yt3.ggpht.com/WfdlK4hAtLXN0pbNT1UGRBAe53Vw5hmmlAuyvVV_OUs2FctDCAR2Ot0byG4T8N5Ux04V8wgWZSk=s48-c-k-c0x00ffffff-no-rj)
1. coffee 2. eggs 3. cheese 4. fermented foods 5. chicken wings w/bleu cheese sauce
I have never eaten chicken wings. Will try them
Butter and blue cheese in equal measure. 10 seconds in the microwave and cream together. Delish
I'm going to try that with goat cheese. Maybe addsome chives or some other herb.Thanks!!!!
Whatever cheese, you can always refrigerate and make a compound butter
Hey be careful with the microwave though as the way a microwave heats the food you lose a lot of the nutrition
Here's an important point to remember: *When* you eat breakfast and supper. For example, having maybe a later breakfast, but especially an early supper and then not eating anything afterwards (no snacking!) so that your body (and insulin) gets a rest; essentially a bit of time restricted feeding (intermittent fasting) thrown in. And if you can go from three meals a day to two .. that might help the budget a little as well.
Rule number one , only eat when hungry
Rule 2, there's no such things as breakfast, lunch, dinner, suppers
there are only meal times, real food times
Big Inc invented those terms to flog various products
Eat fresh produce daily and wellness is the result, ps also add iodine
as long as you are not short changing your protein needs.
I gave the Commercial themed meal times the flick years ago. I have given hunger control back to my GI. They have signals that activate when they require another load of produce to consume
Get the generic grocery store mustard. Check the ingredients. Only mustard seed, vinegar, salt, turmeric and paprika. Avoid “natural flavor” or other crap
I use Hellmann's yellow mustard 2 g per 100 g
Where I live, getting the fattier ground beef actually costs less. So I think that's a practical starting point.. plus a full 1 lb seems like a whole lot of food to me, so I think the budget impact would be less.
I Like eating Kerrygold butter
Me too!
Thanks, Dr Boz!! We all love you!!
Your little booklet and big refrigerator magnet helped me tremendously. I don’t even think anymore, I know what works. And I don’t eat “fat bombs” and other fancy keto recipes. Cream in my coffee does jostle my blood sugar a bit. I dont understand that. I keep it simple. Love your work, wish I could afford a CGM constantly. Ive used one for learning, but not $100 a month.
If you dont want cream in your coffee you can blitz in a raw egg. Delish!
If you have to use pre shredded cheese, you can rinse off the starch before using.
God bless you, Dr. Boz.
@3:19 - What a breakfast! I have like one egg for breakfast, plus the equivalent of a Tb of butter. (Though I usually add a little bit of chopped up shallots) I think I heard that my shredded cheese comes with tiny sawdust instead of potato starch, so .. well, I usually add a couple slices of marble cheese. You must be pretty hungry to have 6 eggs plus a can of sardines!
I eat 3 eggs and cheese
LMNT Chocolate Caramel everyday in my morning coffee. One packet split in half for 2 cups of coffee with 3 tsp of heavy whipping cream in each cup. I don’t drink coffee after 12:00 (noon).
Drink extra virgin olive oil and coconut oil if you like plants.
‘What do you eat’ is definitely one of the first things people ask.
You have provided us with all the information we need about what to eat, it’s simple.
Thanks Dr Boz!
Excellent video. However, there was one point that you made that I found odd. You said that the cost of the days meals would be cheaper when you skip lunch. Firstly, if you skip a meal, make it breakfast or dinner and get a longer fast. Secondly, when you skip a meal, you find that you eat more at each meal, so you might find the cost to be the same.
This is timely. My wife and I joke about our favorite way to eat sardines. lol
Watch the Charlie Chaplin movie “Gold Rush”, where he sits down to dinner, and there’s only one sardine on the plate))
I follow ketogenic woman she has a lot of recipes with sardines
Chicken of the Sea sardines are $.99 here in suburban Chicago.
I think this might be the ultimate Keto snack. I blend cans of cod livers, sardines, tuna and anchovies in my Bullet blender. It doesn't taste like much, so I add ground pepper, garlic powder and onion powder. When I go kayaking I mix the seafood mixture with ferment sauerkraut or kimchi. Don't knock it, until you try it.
i bet it tastes better than it sounds
Stay away from carbs entirely was the only way for me.
Hamburger, sauteed then cheese on top and a million other ways. Chuck roast / steak done a million ways. Chicken done a million ways.
When I coach, I try to teach people to “think keto.”
How about fruit with part of the skin? Mango with a couple bites of the skin- increases flavor and balance. Banana with a few bites of the skin- does things for tooth enamel. Papaya with seeds. Apple with the core.
I think you still don't quite understand that those fruits are not allowed in keto, due to their high carb and sugar count.
Not allowed even in Dirty keto.
@@losapriscos7258 It's only a few times a month. Ripe berries on bushes.
@@caststagemysteries berries yes, the ones in your first comment are not allowed in keto.
If you want to be in ketosis, those fruits have no place in your food choices.
They are chock full of sugar.
98 cent sardines? The cheap stuff here in Arkansas is $1.39 a can. 🤨🤑
Mackerel
Raw dairy is my splurge. Raw kefir! Raw heavy cream is a big splurge for me.
Just for future reference Nathan's hotdogs only have 1g carb each.
I have a high fat morning coffee with salt, maca powder, cocao butter, and regular butter. Whip it in the blender and am good for hours.
Love the simplicity of your foods, Dr. Boz, especially sardines. They are my go-to food. 😊
I,m doing keto now for 5 years. I loved my cream in the coffee, but now I have to skip the cream. I started gaining weight after 2 years. And my body started changing. Slim in upper part and heavy legs and buttocks. Yikes
For a healthy fat, I eat extra sharp white cheddar cheese.
I have found cronometer invaluable in finding actually nutrient dense foods, and how much I would have to eat to get any significant benefit. I've worked myself up to one can of sardines a day, along with my other food, and I'm gradually going to do 2 cans a day. I can't get away with a half can every few days, lol.
Thank you Dr. Boz
Not on Keto but at least 1/3 of the time it helps on a non Keto info. I adjust for vitamins and minerals. So your food may cost more but you eat less.
Thanks for the sample menu. That's pretty much how i eat. Wings are the best.
I dont worry about budget. I am more concerned with carb count. Using net carbs I went from an A1C og 6.3 to the current 5.1. I Hate sardines, Never ever will eat them.
I like avocados 🥑
Thanks, kindly, Dr. Boz. I’ve followed your channel for years and enjoyed great success on a keto diet. I learned last month that I have elevated lp(a) levels, which puts me at high risk for CVD. My doctor recommends a significant reduction in saturated fat consumption to prevent a MACE. Can you do a video on lp(a)? Thanks.
Any suggestions for non coffee drinkers? Should I be adding butter to my tea? In the transition switching from low carb to high fat keto and I’m struggling to get enough fat.
Could do this again with dairy substitutes? Being low carb/keto and not being able to tolerate dairy is very tough. Thanks!
Doctor thank you so much
Like eating Kerrygold cheese
Sounds like a lot of dairy, what if you are lactose intolerant? Also have diverticulus, so the abdominal massage makes the most sense, and thd chia seeds?
We ❤ u dr.Boz!
Chicken Drumsticks are cheaper per lb, sometimes on sale for $0.99/lb, higher in fat than wings, and taste great brushed with olive oil, favorite seasoning, and air-fryed at 360F for 12 minutes, flip, air-fry for 10 more minutes. 3 large drumsticks = 1 meal.
chicken thighs - more meat, more fat! yum!
Thank you Thank you
I really hate sardines. There must be others out there too
Try canned smoked herring.
We can learn how to eat with NUTRIENT DENSE from a Northern 107 Year - old woman named WHANG-OD Maria Ogay, living in Northern PHILIPPINES, remote area of the province of KALINGA.
She's perhaps late 70's. Possible she's vegetarian. It appears as if the years haven't been too kind to the poor old thing.
@@kelsycunningham8452 107 years of age and still active and no known ailments nor METABOLIC diseases.
Eat sardines
Good info. but do NOT scramble eggs. Boil, pasture raised (not free range, not only organic- PASTURED), for ~5 minutes. This prep. is far more nutritious.
Dr Boz… great video for beginners. We’ve been at almost a year now and have almost lost 100 lbs. Seemed to have stalled out. Usually fast 24 to 36 hours each week, eat within a 4 (or less) hr window and generally keep carbs below 20. Wondering if coffee could be tripping me up. Dr Ken Barry did a short saying black coffee can be 4 carbs a cup? I generally have 3, sometimes 4 a day. Seems like an extra 16 Carbs could be part of my stall?
Did anyone add this up?
I eat 2# wings easily, maybe 3
Dr. Towanda Boz!!!
Easy peasy ❤
When I eat sardines and eggs in the morning, I’m stuffed all day until I eat supper.
How much protein should a menopausal woman eat a day? My ideal weight is 5’2 but I am not able to eat more than 80 gm of protein daily. Does it make me malnourished and unable to lose weight? Thanks
I have tried sardines several times, with hot sauce, and other things, but I just can't get past the taste! I wish I could!
Peg on the nose ? Worth it for the vast benefits of these humble ocean goers.
Try smoked herring.
Add a (drained) can of clams. You'll be surprised at the new texture they add, and the enhanced flavor.
Try suggestions of UA-cam ketogenic woman for sardines. I love her recipes
I know this is very much about budget. But Is there any limit to Keto friendly veggies if budget is not a primary goal??
Could you please answer a question for me? I want to continue the sardine fast for 30 days or even longer, is it safe? Thank you
INJECTED INSULIN. I am still injecting insulin. My doctor has reduced it quite a bit since I began the low carb diet (20gm or less/day). I'm hugely insuline resistant, I stop eating at 4 or 5 pm and at 7 the next morning, my glucose is STILL CLIMBING. I have a Dexcom. I'm overweight for many years. Am I supposed to wait until I'm not injecting ANY INSULIN before I worry about making & burning ketones? It sounds to me like this whole thing is not for folks who are injecting insulin...
Don’t go low carb just eat the best steak 🥩.
It’s full of nutrients, more than vegetables.
Eggs too , full of nutrients.’in two or three weeks you’ll be free of problems.
I'm still injecting insulin too glucose high also
Tell Grant I sent you
Any other suggestions for breakfast if you can't eat eggs?
Where are you buying these 98 cent sardines in olive oil? Only 98 cents sardines I find are in soybean oil!
I thought on keto we should eat twice or once a day...but here 3 times...
Well, it’s probably for beginners. When you become keto-adapted, you eat once or twice a day
How long can one stay in ketosis and be healthy?
How do we lower cholesterol?
🤙
If you don’t drink coffees?
I failed at keto, partially because I did not know what to eat other than butter , coffee, and sardines.
TONS of keto videos on UA-cam! Eat meat, eggs, butter, and low carb veggies like cabbage, brussel sprouts and broccoli
I have allergies to eggs and cheese 😏 so what am I suppose to do.
Kosher dogs are low carb, btw.
But it’s still processed meat. Better grilled chicken breast, dip it in a masala curry sauce)
Chicken wings aren't cheap any more, not since there are so many chicken wing restaurants! Chicken thighs and drumsticks are cheap.
Is keto heart healthy?
Absolutely!
My Triglycerides are 67
My HDL is 92
My calculated LDL is 88 my
MD is Happy!
as long as you buy high quality, non-processed
don't cheap out on ingredients
Yes.
I can't seem to eat one of my house meals in a day....
BEEF BUTTER BACON & EGGS. SIMPLE, DUUUH!
I'm on Metformin as well as 8 units of long acting insulin a day. I'm not overweight. My blood insulin was 1.5 before being put on insulin. I eat two meals a day....keto diet. I used to go into ketosis, but can no longer achieve this. Is it because of the metformin and insulin I'm taking? Please help!
I doubt ketosis is possible while on insulin
Ive been on keto eating and I am feeling tired everyday.
Is mushroom coffee ok?
What?
I got my new keto sensor ,, I am wondering why it is dangerous to be in ketosis past the 40 and higher count mark ? So far this is my third or is it 4 th day and I was 18 when i woke up this morning , is that normal ?
I suppose it is the statement their lawyer told them to add … I am being honest when I reply that I don’t know
The numbers in the first week can be a wave of ketones … it will settle down … stay the course
@@DoctorBoz If you don’t know -I am taking that as probably is fine and as you said lawyer making sure they are covered! If I ever reach over 4O I won’t worry about it . I doubt someone stays there constantly but I have a lot to learn.
@@DoctorBoz 💖 Thank you for answering me.
Can I still do keto when i have stage 2 CKD?
Keto is moderate protein and very low carb so it's very protective for the kidneys. You just have to monitor your electrolytes in your blood frequently because sick kidneys have a harder time maintaining the electrolyte balance in the blood. You may need to modify the sodium and potassium in your diet based on your lab work. Also certain medicines that you may be taking may affect the balance. My husband died of a heart attack brought by very high levels of potassium in his blood (he had severe kidney disease), so I take all this very seriously
We have all seen Rabbit starved people worse than Fasting no great stages. They just have those stick limbs no muscles 💪.
Ya coffee totally huh huh ☠️
Shredded cheese potatoes starch lol franks
if someone is morbid obesity I don't believe they should be eating as fat as a normal person.
I just started a couple of days ago. I went t to have bacon yesterday with eggs 😳 did you know there is sugar in the bacon?
usually about a gram per serving. no big deal
You can also buy bacon with no sugar added, just have to check the labels.
@@fireflamess ok I will remember that but starting out I don’t want any .
@@karenransom1023 good to know. I will be checking those labels.