Low Carb Dieting 101: 5 Common Mistakes (Part 2 of 2)
Вставка
- Опубліковано 31 гру 2018
- When you eat fewer carbs, you switch your metabolism from being a good sugar burner to being a good fat burner.
But, that switch does not happen overnight. If you’re not prepared for the transition or make eating mistakes, you can miss the mark and not get the progress. In this video, I share five common mistakes with low carb dieting
Did you miss Part 1? View it here: Low Carb 101 (Part 1): • Low Carb Dieting 101: ...
****************
Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: www.drbeckyfitness.com/dr-bec...
Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: www.drbeckyfitness.com/get-st...
Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: www.drbeckyfitness.com/weight...
Get Dr. Becky's book on Amazon or your favorite retailer: www.drbeckyfitness.com/book
For Products Shown in Videos: www.amazon.com/shop/beckygillaspy (affiliate/paid link)
Like Dr. Becky Fitness on Facebook: / drbeckyfitness
Join Dr. Becky on Instagram: @drbeckyfitness
Join Dr. Becky on Twitter @DrBeckyFitness
Visit Dr. Becky's 2nd UA-cam Channel: 2 Fit Docs / 2fitdocs
More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
What Can You Eat on a Low Carb Diet? (Full Food List) • What Can You Eat on a ...
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...
Counting Net Carbs? It Could Be Sabotaging Your Low-Carb Diet…Here’s Why • Counting Net Carbs? It...
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...
************
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
![Metabolism: DO WHAT YOU HATE with Dr. Keith [Cold Shock Therapy]](http://i.ytimg.com/vi/tggOWo_vDC8/mqdefault.jpg)
Dr. Becky's 21-Day Low Carb and Keto Challenges: drbeckyfitness.com/get-started-2/
When I started keto, I ate massive amounts of cashews every day (my favorite nuts I hadn't allowed myself to eat for years) for a few weeks. I was scared, but kept munching and loving it, and I lost ten pounds immediately!!!! Then I began simply adding other fats to keep my interest; In three months I lost thirty pounds - easily, happily, enjoyably. Losing weight on keto for me was fun, and I am easily still going strong and continue to lose weight...and inches. Nothing more satisfying and fun for a woman than looking sleek in her clothes.
Keto flu is damn miserable but I didn't give up. After 3 days my body became an excellent fat burning machine and I started feeling great. I feel sorry for those people who give up during the transition.
Enduring that week+ of transition is so worth pushing through. I am amazed to be so cravings-free and I feel that I've finally found my nutritional home in low-carb with non-starchy veggies.
Thank You ! Your video was very sensible . My problem is slowly gaining back the weight . In 2011 I lost 100 pounds , 2005 ,50 pounds , 1997, 80 pounds . I am a retired carpenter , who has always done hard manuel labor . Now I am almost 71 years old , on another diet I have been on for 8 weeks . I have already lost 25 pounds . My goal weight is 180 , I still weigh about 250 , and 5'11" . I am athletic , but nobody is that big boned .
Great video. I don’t practice low carbohydrates and still have shifted a significant amount of body fat at a time when I’m going through the menopause. If you like carbs you can still lose weight without going on a low carb diet. It’s not the only way.
What I find unbelievable is the products that are marketed as “keto” but when you look at the label the carb count is high!😬
Most doctors ive watched that recommend Keto mentions that you should at least "reset" once a month aka 1 day a month eat "too many" carbs so you return to carb burning. Yes, it will slow weight loss down, but this is to give your stomach/body a rest & ensure to keep your metabolism/digestion stay at full capacity. If you are also fasting its a good idea to have at least 1 day a week where you dont fast. Even if you dont fast its a good idea to at least time restict your normal eating to 10 to 12 hours, like 8 in the morning to 6 afternoon. Satchin Panda (PhD the blue light guy) discovered that not eating right before sleeping is hugely beneficial for resting as all your organs can rest too (not just your brain but all of them) so you sleep much much better & have more energy. So Keto in cycles to avoid side effects. And no late night keto snacking ;)
Doctor i did o carb o sugar it worked for 2 months .And i had low energy and i was getting angry now i understand why i was having this kind problem .Because i wasnt eating health fats.Thank you doctor
Great info, Dr Becky, Happy New Year to you and Dr Keith!
Thank you, I needed this to start off my new years resolution :)
Happy 2019 to you all! Dr. Becky thank you for all you have taught us. 💕
Thank you Dr. Becky I love your videos. Happy New Year!
Happy New Year and many thanks for such good information!
I had low carb lasagna yesterday evening: aubergines - tomatoes - some mushrooms. At 7am today I went down the gym to do my compound superset circuit training (brutal). Jeez, at the end I was crawling over the floor! I need some more fat! Had nuts and cottage cheese after and feeling better.
I like how calm your voice is and how clearly u explain things
Love your channel. It has really helped me understand food and how it all works. Happy New Year!
Great information, very helpful. Thank you.
Thank you! Thank you! Thank you! You break everything down so well!
This video was full of great advice thank you Dr Becky
I am so glad I stumbled upon your channel. You make the low carb lifestyle much easier to follow as it's more simplistic. I'm eating whole foods, oil and vinegar dressings, simple spices, and I can pronounce the ingredients on any food labels (when I do eat a processed food). Thank you for making this journey easier! I enjoy the videos very much!
Happy New Year to you and your husband! Thank you for great info and research!
So well explained and presented !
Thank you so much, makes so much sense. Appreciate it.
Great video, very helpful, thanks x
Great info, I’ve just started a low carb eating lifestyle, this video gave me great insight
Omg!! I think I finally understand all this with these 2 videos. Thank you. Will rewatch though I think at least a few times. Thank you Doc. Love Dr. Berg, but he’s confusing sometimes. But he’s great too visuals for me, definitely help. Thank you again. ❤️
So nice information, directly to the issue. I like that!!😄
Thank you. I lost 17 inches in two weeks after listening to these videos! I was working out daily, swimming, biking, limiting so much food, then binging. Then I found your videos and had immediate, drastic results. It was such a relief to find out I am insulin resistant. I now aim to eat under 50 carbs a day. Thank you!
Congrats, Amber!
I appreciate your info Doc!!
Salt pepper and lots of lovely melted butter on hot roasted veg yum yum I'm hungry already!
Good information.Hapy New Year.
Thank You for Speaking the Truth Dr Becky
The 21-day challenge is awesome. Go for it. :)
Dr. This is my first time doing low carbs and fasting, your videos help and inspired me, thank you for this 😊
You are the best! Thank you.
Oh thank you
Happy New Year !! and thank for all you both do!!
Great stuff! I’d like to point out that we are born good fat burners. Babies live primarily on ketones not much in the way of carbs. I’d throw out there that we actually have trained ourselves to be carb dependent from early childhood diets. (Just my observance. Food for thought.)
Love your presentations!
Good point, William!
I agree, this is what we've established with our dietary guidelines in Canada and the US. I remember when I was a kid in the 90's, they recommended upwards of 10 servings of carbohydrates per day (and this is just wheat/ grain based products)...
@@beeboopbapblap ...Back in the 40's, there was a worldwide push on wheat products...I think after the war ended farmers were encouraged to grow more wheat, then our baked goods intake increased.
Wheat was bleached to make white bread and gradually sugar was added, etc etc because all the taste had gone, along with the wheat germ, outer husk/bran parts of wheat which were natural calorie burning counterbalances and "suddenly" bread was dead starch.
No nutrition in bread in early 2000 as pigs and animals got most of the waste until demand grew to buy these tossed away wheat products, like wheat germ, bran etc etc.
Oh, and I forgot to mention, they were spraying the ripening wheat with roundup, to make it all go yellow at the same time, so it looked "ripe" for harvesting.
This is one of the reasons so many people have wheat intollerance, plus they have no idea how almost everything has wheat in it.
At Xmas in Australia a few years ago, I had a big jar of acid drops on the entrance stand, because it looked pretty.
One day I just happened to realize there was a list of ingredients for the acid fruit drops. I was shocked to see wheat sucrose in the ingredients...what thu???
Hi have you tasted how sweet breast milk is? I did once just out of curiosity. That was from my own milk. Maybe the sugar taste is carbohydrate and that’s why babies gain weight very fast🤔
There is a "sea of temptation" everywhere around the holidays, when many kind hearted people bring homemade treats around for everyone to share, lol. Happy New Year to the 2 Fit Docs, and thanks for all of your help!😃
I know fake isn’t good for everyday, but holidays are when powdered erythritol and monk fruit come to the rescue!
What concerns me is that carbohydrates help maintain mental health for people with depression. Diets like Atkins can make a depression episode return in otherwise stable people. It isn’t low energy but depression for some and eating a carb will lift someone out of that Atkins-induced depression almost instantly.
I had to go off Atkins for these reasons. Although I appreciate what you are saying, can you please discuss the positive role of carbs in regards to mental health and mood and how we can balance this when it’s not low energy but a depression creeping in?
Thank you. Ill be sure to add an avocado for my 7 day intermittent smoothie and H2O fast.👍🏾🙏🏾😔
Thank dr. I have lost. 45 lb in 4 months
Eli G. Palacios That’s great, Eli! So proud of you.
Thank you 😊❤
thank you
HI I like your videos, very informative, do you have any exercise vids ?
Ive found pasta made out of chick peas and as i was preparing my body to go low carb from a s*a*d would try these temporarily as a step down thats how i had to do it. It took me several months 3 months, now I'm keto with IF 16-8 daily.
Im on keto for a month things were great, but kinda messed my period and it goes non stop for 16 days so far... and it just getting heavier again like another 1st day of period 2 days ago... Im not feeling so well now and I now let myself have a bit more carbs guess this changes is shifting from keto to low carbs, see how things go from now on....
I just love you and your videos !!!💋💪💪💪💪😘
I had a question about net carbs, and I am so thankful for the link to the net carbs video you made. Can you please tell me how you feel about using flax (ground flax seeds, flax meal, etc), as a stand-in item to make things like a muffin in a mug? I know flax is very low in carbs, and if you add one egg, some baking powder, salt, stevia, cinnamon, a dash of vanilla flavoring, you can make a really good one-minute-muffing-in-a-mug. Is this an ok item to eat every so often when following a LC/HF diet? Thank you, Dr. Becky!
Good information as usual! . . .Your IF book is TERRIFIC! Thanks
So true what u said!
I started Keto for 3days. First 2 days I didnt eat enough FAT plus I was also counting calories, I was feeling hungry day time and it was worse at night time!
By day 3, I watched Thomas and Dr Berg s clips and realised my Fat Macro needed to be 70-75%. I ate more pecan nuts and drank mct oil with coffee.. no more hunger !
Despite less Fat intake, still lost 1kg!
New to Keto and loving it!
Indeed, fats and protein make you more “full” than carbs. Takes longer as well before you are hungry again.
There’s a Mitochondria supplement put out by the supplement company I use. I wonder if that would help?? Also what about alcohol sugars? Thank you!
Hi Becky, What about the vegetable pasta's, about 22 carbs per serving, they are basically lentil pasta's are they ok? For a low carb diet?
i am currently experiencing the dawn effect, what do you recommend?
Hi Becky, just a question, my granddaughter eats mainly carbs and she is very lean. How does this work? 🤔
Great video, does chewing sugar free chewing gum e.g. 'Airwaves' triggers insulin.
Can you please explain the difference between complex carbs and the refined carbs? When you talk about carbs on your plan are you saying I can have an english muffin with my first meal of the day or no? I'm confused.
At some point can you make a video about Inulin/Chicory Root Fiber? Is this one of those ingredients that is sometimes added to deceive customers, or is it okay? Thank you
Is xylitol okay? Erythritol? Xylitol is said to build collagen.
Could you advise which fats are the healthy fats please
Hi I would like to join the 21 day challenge but I am allergic to peppers (bell peppers all colors-yellow, green, red, orange) and I do not eat bananas. do you offer options whenever these ingredients are in the menu?
Thank you can you talk about cholesterol. And lipid panel
Hi Richard, here is my video, "Understanding Cholesterol & Low Carb Diet" ua-cam.com/video/7gH0Vyb9QQM/v-deo.html
Looked this morning did not see it I will check it out.
How do you still sleep at night while lowering carbs? I have problem with this... that why i always go back to more carbs caint sleep at night...
Trying to watch this WITH sub-text, which is unfortunately in Portuguese, did change to English BUT nothing, unsure if the Portuguese is also showing nothing, hoping someone out there would be able to do an English sub-text for those who require it. Thank you in anticipation.
Amen 🙏🏾
2MAD, would that help to shave carbs by half?
Finally some common sense! I've seen so many videos with low carb meals and I got scared. Those people eat nothing but some veggies, a LOT of meat and almost no fat. How could this be a healthy diet!?
Hi Gabriela, there is a lot that goes into a well-formulated low-carb diet. Thanks for your comment!
Hi Dr. Becky
Well done video so true!
I know you don't like diet soda.
Is diet Coke have carbs? Happy New Year.
Thanks Jennifer 🌹 🌺
Hi i can't eat most of the protein n am bit of lactose intolerant + wheat too doesn't go too well with my digestive system.... Cud u pls suggest how to incorporate butter n ghee n coconut oil in my regime so that my hunger is satiated even without mch of carbs or wheat ? (FYI am staying in India)....
Happy New Year, and many thanks for this channel and other one, the 2 Fit Docs (which I found first ;) )
You say it takes like 3 weeks to adapt to burning the body fat. Some say it could take just 2-3 days. My question, if it takes 3 weeks, is this : if you have been adapted to burning body fat previously, but you suddenly go on a carb diet, let's say a short binge during the holidays, does it take less time then to switch to burning the body fat ? Are you still somewhat adapted from before, or do you have to start back again with eating low carb and more fat for 3 weeks ? The question is really about avoiding being in starvation mode without knowing it, by lowering the carbs but also not getting enough fat.
I'm not sure where I would have said that it takes three weeks to get adapted. But, once your body has gotten adapted, it is easier to get back on track because the enzymes are there.
My bad, it was "at least a few weeks", not exactly 3 weeks (at 3:22).
Thanks for the reply, that's good news.
I stick to non processed foods. Natural food it helps me thanks becks
After being fat adapted what will happen if I eat carbs when dining out or even eat candy.
Dr Becky I ordered your course and the paperback diet plan but have yet to receive it??
Hi Terri, thanks for your order and I'm sorry to hear that you had an issue. You can direct your question to our technical support team and they will help you: www.drbeckyfitness.com/contact/
You know. What .. ?
We love you..
CAN YOU PLEASE DO A VIDEO ON DIFFERENT SIZES OF MEN AND WOMEN..AND DIFFERENT FAT &PROTEIN INTAKE? I'M 112 POUND SMALL FRAMED WOMAN..I WANT TO MAINTAIN THIS..BUT SUGGESTED FOID INTAKE IS NOT GOOD FOR ME..PLEASE HELP
Avocados are high in carbs but low in NET carbs, making them something you should stay away from during your first few weeks of low carb dieting. Right?
Dr.Becky, when a nutrition label says it contains 14 grams of sugar lower down on the it has added sugar!! What does this refer to?
Almost everything I buy at store I always read nutrition labels!!
The top number that you are referring to is likely the total sugar content: natural sugar + added sugar
Dr. Gillaspy, i love all your videos , this i my dilemma, i've been on the keto program for about 20 months now and i've lost 150 lbs so far, i feel better than i ever felt in a long time, my only problem that i'm having is that my cholesterol is 300 , i'm taking medication but still its high, he's very concerned that i can have a heart attack, what do you recommend that i should do to lower my cholesterol...
Hi Vic, I have a video on Understanding Cholesterol & Low Carb Diet that may help: ua-cam.com/video/7gH0Vyb9QQM/v-deo.html
Hi doc, I have a question in regards to avocadoes and carb since is the only offender for me. I know there is a lot of fiber in it but do I count total carb or only net carb since is a wholefood item? The always put me around 30-35 total carbs for the day but about 15 net carb total. Please help
Hi Carlos, I recommend counting total carbs. Every person's metabolism is different, so the number of carb grams you can tolerate and still lose weight is unique to you. Here is why I count total carbs: ua-cam.com/video/B122h2GLydQ/v-deo.html
Annnd then damn wraps are made with canola/soybean oil too :/
Great videos, how about for people with type 1 diabetic .... do you still need to inject yourself with insulin if you do not eat any carb or sugar??? Just fat and protein??? Can you live like that without insulin????thank you
Hi Lin j, this is a question you need to speak with your doctor about. If you are dealing with a health condition, you don't want to change your diet without your doctor knowing of your intentions.
@@beckygillaspy Thank you doctor, I did and they are only ok with high carb low fat!!!!! Base on my experience low carb works the best...it is my 10 yr old son who just got diagnosed with type 1 diabetic about 2 months ago. I noticed with low carb and healthy protein and fat his needs on insulin is much less....all the doctors are keep telling me he needs high carb high sugar basically they want me to load him with all these unhealthy sugary carbey things all the time....!!!! Which I do not agree. Base on their opinions sugar is the source of energy for kids growing.... and when I saw your video I thought maybe if we go fully no carb or fully low carb all the time we might not need insulin at all!!! This is only a thought and that is why I am out here looking for real and correct answers.... Thank you for your quick response...You are great and I love your videos...
I am confused by what you said.
A wheat sub from Subway would have 45 carbs but a spinach wrap you said would have less at 53 carbs. Well 53 carbs is not less than 45 carbs. Can you tell me what you are talking about?
Hi Paul, I believe I said that 45 carbs in a bun is a lot, but it is not as much as you would get with the spinach wrap that has 53 carbs. You might be looking at the arrow as a less than sign?
What do you think of sour dough fermented bread?
Better then regular. Freezing bread removes some carbs too. I have a half slice for my avacato toast 3 x week.
There is a ton of information out there about cutting carbs but what about the high fat? How much is high and where should I get it? How much is too much or is there no limit on fat? Is there a danger of eating too many calories on a high fat diet?
You need a macro app.
I wonder if the chickpeas pasta will be a low carb option 🤔
What about chic pea pasta?
I heard the opposite is true, that we're actually born excellent fat burners!
Small kids / babies get into ketosis in less than one day if they don't get fast carbs/sugar, but I can't remember the source...
I attempted to purchase the coaching portion of the plan and was not able to access the link. Help!
Thanks for your interest, Jana! You can contact my customer service here: www.drbeckyfitness.com/contact/
Why Fasting sugar rises from 98 to 115, 118 like that
Please explain
I am worried I will be prediabetes
Maybe keto is not for you. I dont think it works for everyone. Try reducing fat then and see if it goes back to a lower value.
Hello. I live in UK. Can I still be able to go on your course please?
Hi Shanti, I have many people following my programs who live in the UK. Measurements are provided in grams/ml as well as US cups. And, if you're interested in the coaching program, there is a members-only forum where you can get additional help from international members. If you'd like to learn more: www.drbeckyfitness.com/coaching
Can low carb (not Keto level) put one in a state of Ketosis (making ketones from body fat or dietary fat) or just enable you to burn fat (dietary or body fat) by keeping liver glycogen stores relatively empty without going too low on carbs, Keto level ?
Hi Naseebah, a low-carb (not keto) diet can be effective. My video, "What is a Ketogenic Diet & Should I Be on One?" might help: ua-cam.com/video/wadh7IcWgH4/v-deo.html
Is this diet safe for children to go on? To cut off the processed carbs like bread, pasta, cereals etc. We don't eat bread or cereal but occasionally pasta like lasagne and breads like wholemeal pitta bread and wholemeal flour. My little one does like to eat healthy in general but will eat pitta bread and pasta products. Is this OK?
You can't go wrong with a healthy mix of WHOLE foods. Stay away from juices and processed foods.
total carbs or net?
I don't eat almonds or celery....are there other snack options? I eat most other veggies and nuts.
Dni KL I like mixing Greek yogurt with frozen berries. You can have other nuts to like macadamia which are the best. I also make mushroom pizzas as a snack get those big mushrooms put cheese, pepperoni, olives in oven comes out nice
What are your thoughts on specific low carb tortillas that are 8g per tortilla?
Kuma Ծ‸Ծ really?’ Oh no I just bought lots!
If You're doing under 20 grams of carbs a day, then 8 grams in one tortilla is a lot. Get your carbs from green leafy vegetables, much better for you. We must have good nutrition on keto.
Sandra Bentley yes ... I’ll save for emergency on the road trips!
My biggest problem is doing low carb and IF together. I think I maybe over doing the fats in the 4 hour window..Basically one small meal than a larger evening meal. I haven't lost an oz in months but I haven't gained either. Should I cut fats down as well?
Hi Warren, without knowing more about your diet it's hard to troubleshoot. I will say that these types of issues are what we help members work through in our coaching program and we provide precisely calculated low-carb and keto meal plans that eliminate the guesswork. If you have any interest, you can learn more here: www.drbeckyfitness.com/coaching
If you are not losing weight than you getting too many calories in. You may be overdoing the fats during the eating window. Are you hungry during your fasting? In the beginning of my low carb lifestyle I was eating low fat: I was just chucking of the kg’s, I could almost see my weight go down when standing on the scales. Wish you the best of success!
Get a macro app. I use diet doctor. Then you can track your macros and see what your eating all day long, You'll be surprised.
100,000.00$ question though. I tried all kinds of sugar substitutes for me coffee. I Cannot I mean not drink coffee without sugar. It’s disgusting. If IF I put at least ONE sugar packet in my coffe is that a deal breaker???????????is it that really really bad to ingest the one packet of sugar?????? Pleaseeeeee would appreciate answer. Eagerly awaiting your answer!!!!!! ❤️❤️thanks
Hi Clara, on my second UA-cam channel that a share with my husband, we did a video that will answer your question: "How 1 Tbsp. (12g) of Sugar Affected our Blood Ketones & Glucose" ua-cam.com/video/REb1Wl4fBeg/v-deo.html
What size food processor is needed for just 1 person on this plan?
Marcia Hunter-I make lots of mashed and rice cauliflower for two, and I use a 6-cup processor.
Why do I have to stay away from peanut butter? Here in Holland there’s no sugar in the peanut butter
You can buy natural unsweetened peanut butter here. Only peanuts and salt. Better yet, those made with Valencia peanuts.