What Under 20 Grams of Carbs Appears Like at Breakfast


Is it Keto If You Eat More than 20 g Carbs a day?

Video taken from the channel: Health, Home, and Happiness



Video taken from the channel: MsDreamcakes


Full Day of Eating Keto Under 20 Grams Of Net Carbs

Video taken from the channel: Malena’s Keto Life


How to Go Keto: 20 grams of Carbs 5 Different Ways

Video taken from the channel: Sugar Freedom


250 Carbs vs 25 Carbs: What They Look Like | How They Affect You

Video taken from the channel: Dr. Becky Gillaspy


How Many Carbs Can I Eat & Be Keto (or at least Low-Carb)

Video taken from the channel: Dr. Becky Gillaspy


How many carbs should you eat to stay in ketosis?

Video taken from the channel: Diet Doctor

What Less Than 20 Grams of Carbs Looks Like at Breakfast. chevron_left PREV: 6 High-Fiber Smoothies Under 3 chevron_right NEXT These five breakfast recipes provide less than 20 grams of carbs and just enough protein and. Before we get into talking about carb-light meals for the whole day, you might be interested in knowing what 20 grams of carbs looks like when it comes to individual foods. As you are going to find out, a lot of foods contain a lot of carbs, which you may not have been expecting. Let’s go over some basic examples of what 20 grams of carbs. Low-carb Breakfast on a 20-Gram Carb Plan Carefully track your carb intake at each meal to help you stay within your limits throughout the day.

For an almost carb-free breakfas t, you might have a scrambled eggs with bacon and half of a sliced Haas avocado for 1 gram of net carbohydrate. Here is an example of a balanced breakfast you can eat when carb counting. Say you have 45 carbs for breakfast: 1 cup of strawberries (15 grams of carbohydrate) 2 slices of whole grain bread (30 grams of carbohydrate) 1 tsp of butter (as your fat; 0 grams of carbohydrate) 2 egg whites (as your protein; 0 grams of carbohydrate). This keto carbohydrate food chart looks at what 20g of net carbs looks like when it comes to your favorite keto vegetables, starch, fruit, and fat (that are also Bulletproof-approved).

These amounts are for the foods in their raw form, so just be mindful if cooking them. Taco Saladlower carb tortilla chips-15gm carb, 6 oz. taco meat0gm carb, lettuce/tomato (see note above)0gm carb, 1/3 cup cheese0gm carb, 2 Tbsp. salsa3gm carb Baked chicken (almond flour coating) 3 oz. – 3 gm carb, 1/2 cup skillet sweet potatoes -15gm carb,1/2 cup roasted asparagus(see above)0gm carb. A cup of cooked acorn squash has 15 grams of carbohydrates, and 1/3 cup of rice has 15 grams. Mix cooked brown rice with cooked onion, mushrooms, low-fat turkey sausage, garlic powder and sage. Pile the mixture onto two halves of a cooked acorn squash, cover with breadcrumbs and Parmesan cheese and bake until the cheese melts.

So what does 20 grams of carbs look like for potatoes, pasta, rice or bread? It is one potato, a small serving of pasta (about 1/2 cup), about 1/2 cup of white rice, and that half bun. It won’t take much of any of these foods to exceed your daily carb limit and take you out of ketosis.

What to eat instead?Eating low-protein breakfast foods can result in a mid-morning energy crash nobody wants. Kick-start your metabolism and start your day right by eating a high-protein breakfast! From tasty smoothies to a spicy, healthy breakfast burrito, here’s what a high-protein breakfast looks like.

Really low-carb foods. None of the foods above are extremely low in carbs. How much would you need to eat to get to 20 grams of net carbs when eating other low-carb staples?

Get the answers below: Butter – 44 pounds (20 kilos) Eggs – 30 eggs (one egg contains less than 1 gram of carbs) Avocado – 7 avocados (net carbs per avocado: 3) Cheese – 3 pounds (1.5 kilo).

List of related literature:

When the au courant measurement switched to the glycemic index, they knew how many grams of fat, protein and carbohydrates were in a piece of toast, a teaspoon of olive oil, a blueberry muffin.

“Women Food and God: An Unexpected Path to Almost Everything” by Geneen Roth
from Women Food and God: An Unexpected Path to Almost Everything
by Geneen Roth
Simon & Schuster UK, 2011

Breakfast would be scrambled eggs (1 whole egg, 5 egg whites) with a glass of milk or piece of low-calorie, highfiber bread as toast (this provides only 12 grams of digestible carbohydrate).

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Start by adding a serving of cornflakes (2.0 grams dietary fiber) at breakfast, maybe an apple (2.8 grams) at lunch, a pear (2.6 grams) at midafternoon, and a half cup of baked beans (7.7 grams) at dinner.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

You could easily be looking at 300 grams of carbs.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

That leaves you with just 2 grams of carbs for the rest of the day.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

That’s about 50 g of carbs and almost zero fiber.

“Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn's Disease, and Colon Cancer” by Konstantin Monastyrsky
from Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn’s Disease, and Colon Cancer
by Konstantin Monastyrsky
Ageless, 2005

The traditional breakfast of bacon and eggs usually includes toast and jelly, the sugars from both providing a quick shot of energy.

“Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods” by Thomas S. Elias, Peter A. Dykeman
from Edible Wild Plants: A North American Field Guide to Over 200 Natural Foods
by Thomas S. Elias, Peter A. Dykeman
Sterling, 2009

That leaves you with just 4 grams of carbs for the rest of the day.

“Stop Alzheimer's Now!: How to Prevent and Reverse Dementia, Parkinson's, ALS, Multiple Sclerosis, and Other Neurodegenerative Disorders” by Bruce Fife, Russell L Blaylock
from Stop Alzheimer’s Now!: How to Prevent and Reverse Dementia, Parkinson’s, ALS, Multiple Sclerosis, and Other Neurodegenerative Disorders
by Bruce Fife, Russell L Blaylock
Piccadilly Books, 2016

This is how you may find out that gosh, your breakfast contained six servings of carbs and then you had zero carbs until dinnertime, at which point you gorged on seven servings of them.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

Having a stack of pancakes with syrup and a glass of milk only provides about 150 g of carbohydrate, less than a quarter of what is needed for the day.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I deal with diverticulosis/itis and have issues whenever I fail to get 30+ grams of fiber daily… Tough to do with keto, especially with all the fats and cheeses, makes me need even more fiber. I eat plenty of veggies every day but still not enough. Thank Aldi for their bread… Lost 12 lb in 2 weeks so far, though.

  • I use carb manager to track my macros. If I have for example 40gr of net carbs and I go jogging and walk for a couple of hours, then it results that I’ve had only a very few net carbs. Is it correct? Which ones do I have to consider? The ones without the exercises or with?

  • ketosis/ketogenic diet is the classic treatment for Non Alcoholic Fatty Liver Disease (NAFLD) the comorbidity/precursor to Liver Cancer

  • Most doctors are against Keto? Most doctors are arrogant fools who memorize science from 50 years ago and don’t even know anything about the drugs the prescribe. The people who fill out your prescription know more about chemicals and the body than your doctor.

  • im on a “carnivore” diet. my meals consist of 100% meat. i do eat “keto” backed goods when i feel like a sweet treat, but my day to day is entirely protein, and i have lost 140 lbs starting christmas day 2019 to now, i was 405 lbs and im now 265. so people who say protein can break keto are wrong

  • If your body is using the fat you eat while on keto diet to create ketones for energy, then when will your body start using your stored fat to create ketones instead of fat from the diet? Because ultimately that’s the goal! Burning stored fat and lose weight. I feel like your body will just use the fat you eat for energy therefore those unwanted fat already there will not go away. Please I need answers I’m kinda confused ��‍♀️

  • I am afraid I am not eating enough on my keto diet,,I fast 18 hours every day,,I eat twice a day,,but I dont know how many calories I should eat on keto.what do you think,,and thank you

  • I started keto 6 days ago and have lost 6lbs. Staying strict to my macros seems to be the key. I started at 176 and weighed 170.4 this morning. It’s motivating as hell. Makes it easier to do it when you see it’s working.

  • I put my ex GF on keto yrs back and she was peeing purple so dark it looked black on strips.Went to her job to eat lunch with her one day and she was eating toast with her eggs.I was floored when she said she WAS follwoing the diet but just added some carbs in to add variety LOL. We measured her carbs per day and she was eating 70 and still in deep ketosis while i was zero carb and at times the strips did not even change color.

  • I am diabetic and overweight ( currently taking Metformin ) so i have been researching low carb diets such as Keto and even the more extreme carnivore diet and i am getting conflicting opinions? for example i read that too much protein is actually bad for you because it gets converted to sugars and can even lead to kidney/liver issues and yet almost all the meals i see advertised for a keto diet contain beef, chicken, fish and eggs, all high protein foods!!! the main thing i need to do is reduce carbs and sugars but what is the proper ratio for someone in my position with diabetes. Low or high protein, low or high fat? and should i fast periodically? Is there a danger that i could do more harm than good changing my diet so dramatically?

  • Dr. G, I was told my by Doc that I have to get in 30 gms of fiber a day. Can you tell me how I can get in 30 gms per day and still keep it low carb. Can you give me a sample day?

  • I completely reversed my type 1 diabetes with Keto and Intermittent fasting, Took 6 months to notice it, But now I can easily go all day long without eating or worrying about my sugar dropping. I have never felt better.

  • How can anyone trust any dr when one tells you that the keto diet is dangerous to your health and can shit down your kidneys and liver. While some dr’s like this one tells you that it’s a lifesaver. The problem with American healthcare is that it’s profit driven and many dr’s are concerned more with their bottom line than their patients’ health.

  • What is your opinion of the HOMA-IR ‘insulin resistance level’ calculator on bloodcode.com?
    The HOMA-IR calculation is: fasting insulin/fasting glucose= HOMA-IR, with result <1 great; result >1.9 early insulin resistance; result > 2.9 significant insulin resistance. The calculation uses American units, insulin as uIU/mL, glucose as mg/dL?
    I’m asking in order to decide if the snapshot is worth the cost of about <$100.

  • What i like most about Dr. B’s videos is that she doesn’t pretend to know what she’s talking about, she actually knows this stuff from research and practice. Unlike some, who just started, say, for instance a keto diet a month or two ago, and think they’re qualified to be gurus to the rest of us wanting to lose a pound or two. They often pass misinformation and surmises off as scientific fact.

  • Don’t need, bread, sugar, or coffee, ice cream, beer. Instead of ice cream, have plain yogurt with pure cinnamon. I make daily a spicy soup to open up all my arteries. when I walk I daily, I do breathe exercise to bring more oxygen into my arteries, heart, lungs and brain. Nitric oxide dumping, squats 10, then 5 has I starting building-up. There was a time I drank 3 pots of coffee a day. My BP, right now is, 114/74, but 2 hours from now it will be up. I’m working on trying to keep it a more stable reading. I lost 20 pounds in 30 days, it fell off. Now I work to keep it off, as I work on 5 pounds focus. Funny, I never thought I would EVER go from a 40 to a 38, Now I’m a 36. I do a light workout, I’m over 60. I don’t eat breakfast and instead I walk to burn it off. There is a down side, you will have a day where you will be constipation. So that day be ready to take steps for relief.

  • I’m trying to get keto but every weekend there is some drink that remove me to the plan. I’m happy that I’m not gaining but I wish I could loose 7 lbs.
    I know it’s not much but it is for a 55 old woman.

  • I have to take antibiotics for an eye condition (rosacea),but it messed up my stomach so I stopped and immediately got an UTI (twice!). I found that while on the antibiotic it was SO HARD to get & then stay in Ketosis (Low!), but when I stopped taking them it was easy! Can you talk a bit about how antibiotics can influence ketosis please? I’d REALLY appreciate it! And I BET there’s a bunch of people like me that are taking antibiotics and are having issues getting into or staying in ketosis while on them. And one last thing, if we HAVE to take antibiotics is there something we can do to help mitigate the effects on ketosis? P.S. D-Mannose was tried for the UTI but it dropped me out of ketosis WITHOUT raising my glucose levels! How is this even possible?! Thanks for reading this, hope it motivates you to make a video on these topics! ����

  • Dr. Becky, Thanks for (I can’t believe I’m about to use this term) “keeping it real.” We truly appreciate the clear explanations and examples, that will help us get where we need to go to in our health journey.

  • I found perfect diet for me to drop quite some weight: meat in morning, fiber-veggies (with low lectins) in evening. Weight drops just like that: 50 pounds in couple month

  • I’ve been through breast cancer, and was recently, finally diagnosed with ME/ Fibromyalgia and accidently found keto. This keto way of life has greatly improved inflammation and I would recommend for anyone suffering chronic pain. I do much better on very low carbs.

  • The question is what diet to assume once one has ‘reached’ their optimum body weight. Clearly while losing, you want to be in full ketosis eating a very low quantity of carbs (I use 20 grams ‘net’ carbs for my maximum measure). However it seems to me to be likely that once one has been in ketosis long enough for your body to regain it’s natural health and optimum weight, that one could ‘probably’ get into that 125 range that Becky discussed, and still retain good health and weight. This is what I am intending on experimenting with once I reach my target. I had several chronic health issues which going keto completely cleared up for me. My measure of success is whether or not I can go ‘low’ carb, without necessarily being in ketosis, without the return of symptoms. I am most certainly at the very least, low carb for life.

  • I have been religiously doing keto for three months and most of the time do less than 20 net carbs a day. I mostly eat whole foods that I prepare but I do eat the occasional low carb bar and fat bombs but always within my macros. Sometimes I go a little over on the fat but never the protein. I lost 6 pounds in the first week and over the last three months have gained it back and I am now at the same weight I started. I got a blood Keytone meter yesterday and I’m not even in ketosis. The meter has consistently shown 0.2 over 5 strips in 24 hours. I’m really stuck because I don’t drink alcohol or diet sodas and any sweetener I use is Stevia or Monk fruit/erythritol. I measure and weigh EVERYTHING. I started drinking tons of water…I’m walking a few days a week. I’m just wondering if maybe I’m not eating enough calories…even though I know some very popular keto doctors say that calories don’t matter. And how can I gain back the 6 pounds if I wasn’t eating enough calories? Unless all that was was water. I’m 5’6.5 and weigh 260. I do have more muscle than the average woman being a former paramedic. The last few days I did around 1350 calories. Most days I meet my fat or maybe exceeded a little bit. Day I actually didn’t made it completely but almost. I met my protein about 3/4. Fitbit says I burn roughly 2400 to 2600 cal a day depending on my level of activity. Lately I have been very sedentary due to Covid and staying home more often taking care of my terminally ill husband but to not have lost anything in three months, clearly I am severely insulin resistant but my A-1c is 5.1 and I have cured my T2 diabetes, as far as my BG and A1c goes. I never needed insulin but just took Metformin. I’m off that now after 4 years of it. Last year I lost 70 pounds on a vegan diet (1390 calories with about 100 carbs a day and consistently lost a pound to 2 pounds per week. I was a lot more active, getting a lot more exercise but there were several days at a time where I was very weak and dizzy. So I probably was not eating enough calories. I also lost a lot of hair because I don’t think I was eating enough protein. My diabetic friend suggested I try keto and it’s not hard for me. I love the way that I feel on keto. I have so much energy, all my hair has grown back and I’m really clear minded, so I don’t want to give up but I’m getting discouraged. What am I doing wrong? I know that I’m pretty severely insulin resistant. I remember a couple years ago my naturopath told me that my insulin was really high and she wasn’t sure why. Last year I found out that I have a fatty liver. But all that was before keto and I’m not even eating 20 net carbs every day. Today I only did 16. should I maybe go down to 10? Does this mean that I just have to start doing IF? And should I be eating more calories for my weight and what I burn every day? This is what I’m super confused about. Am I not eating enough calories for what I’m burning every day? I mean I’m eating at least 600 to 1000 calories less than what I burn. How am I not losing any weight? How could I actually gain all the weight back I lost in the first week of doing keto? Hoping someone has some constructive advice for me. I’ve been so dedicated for three months and it’s just such a bummer to not have lost. I feel like I must have some really crazy metabolic problem. Thanks for any advice you can give me! ��

  • is it true that being in to high a level of ketosis is bad? for a person who is very over weight is the best range to be in 1.5 -3 on the keto sticks? and does the 20-50 grams of carbs keep you in that range?

  • High carb, high glycemic foods actually make me more hungry. It also causes many to have hypoglycemia. I far prefer a low carb higher healthy fat diet.

  • I started a month ago and have lost 5 kilograms. I feel fuller and dont feel the need to eat many times a day. Hope to keep seeing the benefits.

  • I have done the keto diet a few times for long periods. Most of the time I am straight low carb. My only real soft spots are popcorn, roasted butternut squash and dark chocolate with nuts, yum. I am eating more fruit these days during Covid, mainly berries and clementines. I love my red wine, good tequila and hard seltzer. Now limiting to weekends.

    Stay well. Fasting helps.

  • I have 3 questions
    Does victoza keep you out of ketosis?
    Does high blood sugar keep you out of ketosis?
    I’ve been doing alternate day fasting and keto, I quit the victors and my sugars are around 150 after meals and 120s fasting.
    Could there be another reason I’m not in ketosis?

  • Q for anyone. Say you test 2.0 serum ketones but ate excess fat. Are the ketones in the blood all being utilized or could they be the excess fat ingested like when one spills ketones into urine or breath?

  • Started keto 8 days ago…I do not sleep more than 3-4 hrs a night, I have stress with my work and cannot get the vegetables I need for fibre. I have to rely on 20 grams of All Bran to get a net fibre of 12 g. Not sure if All Bran is good for keto, but it is the only fibre available to me in a remote job.

  • I’ve been doing low carb,high fat for 6 months and have lost 76lbs.my a1c is normal so I no longer take metformin. I average about 10-15 net carbs a day and don’t eat between 6pm and 8am everyday.

  • I have Lupus and started keto diet from an article i red that stated that carbs potentiate inflamatory reactions. It’s only been 1 month and a half, but usually this time of the year, my joints ache and even my heart ( due to membrane inflamation ) gets to a higher beat per minute and my blood preassure goes up.
    Since i started this diet haven’t had a single joint pain nor have had heart issues.

  • I think I have become very fat adapted. My ketones are staying around 0.8 to 1.1. For a while I was around 1.5-1.8. I stopped counting carbs because I know what to eat to stay in ketosis.

  • Love love love your videos I have learned a lot. I have a question do you count calories? I have always heard you must be in a calorie deficiency in order to lose weight please help!!!

  • Lowering carbs definitely cures restless leg syndrome. I’ve done it! My belief is that it would reduce or eliminate fibromyalgia and possibly many other neurological problems.

  • First, I really like the Diet Dr. Information and website. Question? I am 67 years young and I normally walk approximately 4-5 miles 4-5 times per week, pretty active. Golf, fishing, working in the yard, plenty of energy. I also do intermediate fasting, 16-8 but I cannot seem to lose that 5 lbs around my belly. Any suggestions? I have been on Keto for several years and lost over 30 lbs and maintaining. Do you think I am eating to much food/calories? Please advise or share a few videos with me. Thanks R.

  • I wonder if Kristie could do some videos about how much 20g to 50g of low carb vegetables look like. Could do a salad and a cooked veg version. That would provide helpful practical information. Kristie’ video have been quite helpful eg buttered cabbage and using avocado oil instead of olive oil for mayonnaise. Thank you ☺️

  • Great video, as usual. I know you have information on your website for both low-carb diets and keto diets. I have a question that goes along with this video. If you are using keto guidelines for your diet, that means high levels of healthy fats because your body is burning fat as its primary fuel. When you go to a low carb diet (you are not in ketosis so you aren’t burning fat as your primary fuel) do you still need the same high levels of healthy fats in your diet? As an example, bulletproof coffee works well when you are in ketosis but is it appropriate for a low carb diet?

  • Sadly I see lot’s of people following DD and their 20 net carb’s, and while it work’s for some, a LOT of people need to count total, and stay below 20, even less if you can. I now stay under 5 total. I lost 160 pounds in 11 month’s!!

  • I stick to 20g but I don’t include my veggies in that 20g and I never slip out of it. People seem to stress about the carbs in cruciferous veggies but they needn’t. I eat 2 heads of broccoli and 2 huge bags of spinach and nuts and maybe some dark chocolate at night. Never once fell out.

  • I am 55 year old woman who watches many of your videos which I find very helpful and informative!I have been intermittent fasting for well over three years (some breaks) and exercise very regularly. I still struggle with what to eat! I would like to shift to a lower carb diet but I still worry that the higher fat diet you showed in this video is higher in calories than the current higher carb diet I eat. (I would def not be eating the snacks or potato chips!) I wonder why you don’t talk about calories more because to me the only way to lose weight is to be at a calorie deficit. I think that should be stressed just as much as the type of food.

  • I started a diet a few days ago 3 days or so… i stopped eating rice and eat only vegetables and meat i dont eat breakfast or lunch i usually eat only twice a day and i go jog for 6.6km a day ive been eating yogurt cheese nuts and so some shakes for breakfast but im not really sure about the portion can I ask if im doing it right??? I mean ive been eating lower than 50g carbs since im active nowdays. Im not really sure about the portions. Does anyone have any advice for a portion size for breakfast lunch and dinner if possible

    Edit: I eat around 1300-1500 or less calories a day I dont go over 2000

  • How to deal with
    Carb withdrawal symptoms
    Mild headache
    Initial weakness
    Low energy visible at workplace
    People questions as looks (face) changes

  • I’ve been easing out of keto, my net carbs were always under 20 and now they are often about 25 (with total carbs being 40 even). If you do go up to about 60-70 grams of net carbs (which I think will be enough for me to incorporate just a little bit more fruit, a few root vegetables and a few lima beans, how would I adjust the macros? What would the percentage of protein /fat be if you stayed under 70 grams of net carbs? I didn’t think I’d be more confused by a standard low carb diet than I am by a keto diet! Should my fat intake go down to about 55% and split protein and carbs 50:50?

  • I have been trying lowcarb and failing somewhat for a month now. I still lost 2,5 inches around my waist the first week and 1,5 inches during the rest of the month. Aiming for 21 carbs a day but usually, since I eat what I please If I get hungry I ended up eating 40-50 carbs a day. Occational cheatdays once a week where I end up eating 80-100 carbs, usually from traditional starchy food like a Meal at close family that includes potatoes, bread, rice or wheat because I have not had enough food with me and got hungry. I have exchanged bread, pies, cakes, Cereal to homemade lowcarbalternatives that quite does not taste the same. Milk to almondmilk, juice and soda into lemon, vinegar, water. My latest meatstew has no potatoes and carrots but instead it has green beans, cabbage zucchini and cauliflower and meatbased broth from deer or moosebones. I have cheated by eating lean meats too, moose, beef, chicken etc. I consume much more eggs and less fruit and rootvegetables but usually stay under 1200 calories/day. I never seem to be able to stuff myself with more than that. Before I ate around 800 calories a day but only gained more weight due to higher carbintake and lower fatintake. The best thing is that I sleep a bit better and unnecessary irritation and worries has turned into more problemsolving hands on tasks. I would say that the worst thing with starting this is discipline, headache, some fatigue and being tempted to eat like the rest of the family. The best are that Most of the day energylevels is not going up and down due to bloodsugarspikes. I am still struggling with trying to eat more meat, I love fruit unfortunatedly. I Will Try to adjust some more because I notice progress.

  • I thought I’d done so well today but I just put my food in to myfitnesspal and it was 60 grams of carbs! I had too many cherry tomatoes. I also had 150 grams of raspberries with my greek yoghurt. Avocado seems to be higher in carbs than I had thought.

  • Hi Becky, I have recently lowered my carb intake and it has been going well. I feel full because of a high fat and protein intake and I don’t have cravings. My only concern is overdoing protein. So far I have been tracking my macro levels and my healthy fats and protein are now equal with carbs being very low. I was very happy with this outcome but then I learned if your protein is too high it can be stored as fat just like too much glucose. Do you know what percentage of protein may be too high and is it ok if your level of fat and protein intake is relatively equal?

  • Hello doctor great video!! I’m someone completely new to keto so could you explain what ate the exact food to be taken in a keto and what are the food to avoid during keto?

  • Hi Dr.Becky First of all, thank you so much for all you do! Secondly, I have a question for you that is unrelated to this video…I was wondering if there have been any studies on eating eggs every day, and whether or not it is harmful to your health (cholesterol, etc). My husband and I eat a very strict keto diet, staying under 25 g carbs daily. And because our food choices are limited, we tend to rely on eggs for breakfast quite often. Thank you so much for any help you might be able to offer. Blessings to you!

  • So for clarity. It’s okay to add low carb breads when increasing your carbs as long as you stay within macros and still have room for vegetables carbs?

  • Kind of off subject but still about keto I’m wondering if there is a Exogenous Ketone powder that also has collagen in it or is it better to take those two separately?

  • Might as well go full fat energy for a while..being in energy limbo is not fun. And carbs and fiber are not needed for human health

  • The other day I ate 150 grams of carbs as part of my 1 meal for that day. I did ultimate frisbee later that evening for two hours, then next morning ketones.7, then coffee w/heavy cream & played flag football for 2hrs, 23 hrs after last meal & two sports, ketones of 1.3. I prefer to get into ketosis through avoiding ultra-processed food, leveraging protein, and doing exercise and fasting.

  • Thanks for this excellent video….I can’t wait to see how Keith is doing on his 10 day fast…I started mine 3 days ago….. you two are so helpful thanks again

  • Ketosis is NOT important. I’m not even convinced there is such a thing nor has it mattered for me. I just cut out bread, rice & potatoes from my diet & not only did the weight fall off but my type 2 diabetes & high blood pressure reversed with a few weeks & I was actually able to walk again. Here I am 7 months on, 70 lbs lighter & able to walk 7 miles with my dog again. Recent blood test has me as back to normal levels even for cholesterol. I have not felt this fit for over a decade. Still some to go but I’m well on the way there & I know I will never again allow myself to fall back into obesity.

  • Hi, I’m trying to understand the keto and whole food, plant based diets. I have been eating the plant based, high carb diet and have never chosen the foods you mentioned. It seems that both diets must include knowledge about the plan. I eat, salads, potatoes, veggies, fruits, etc… all plant based. I’m a vegetarian so I could never do the keto anyway. I truly believe there is no “one size fits all” way of eating. I just think you have to be fair to both plans when making good choices.

  • Please do a video on How to gain muscle on I.F. keto. If I increase some carbs would you suggest this comes from food vegetables, nuts/seeds and beans?

  • ive been doing Keto since Feb and went from 80 to 68kg…but im also losing so much hair! I try to keep up my protein to help (also if necessary thru whey protein isolate) collagen, but its not helping! Do you have any solution as to why and what I should do? Thank you Regards Robyn

  • Why does blood sugar determine your insulin level? I have been in constant Ketosis for the past two months and my insulin has stayed between 74 and 95. Even though my ketones, tested by blood, have averaged 2.3 a day?

  • Can you do an episode on Sucralose? I keep seeing it in all the energy and preworkout supplements and I am under the impression that it destroys gut health and raises insulin levels. What should we use instead?

  • Thanks Dr Becky! I thoroughly enjoy your videos. I’ve been doing KETO about 3 wks now and have a question. I’ve been seeing a lot lately about cacao bliss. Do you recommend it?

  • I really like your advice about finding your own level of carbs rather than following an arbitrary limit. A lot of people seem to think that because something works for them, it should work for everyone. While the principals apply to the majority, the details need to be tailored to the individual.

  • Stupid title; you don’t HAVE to eat any carbs to stay in ketosis. Carbs do not “help you get into ketosis.” He means “how many carbs CAN you eat while still remaining in ketosis?” He actually gets it right later in his presentation.

  • Hi! Love this video! ��
    Yesterday night, I had a piece of cake. 7am this morning, I’m hungry. �� Usually I start eating at 11am. Keep reminding us what not to do, please. ��

  • I am 100gm total carbs and lost 23lbs in 6 weeks. (Starting weight 200Ibs) Edit this is without exercising as I have a physical disability…hence weight gain. As an aside, UK (and EU) uses total carbs as packaging info already excludes carbs from fibre.

  • Do you already have, or can you provide info, on how a low carb/keto diet would affect someone with type 2 diabetes? I know I need to restrict my carb intake, but have been told that my diet should consist of 45-60 carbs per meal.

  • This is great and really easy to understand,but really wish you would offer a vegan choice…so many vegans in the world now….time to move with the times perhaps?..Thanks for sharing your knowledge

  • Hello Becky, great information. I’ve been a subscriber for a while now. I’m 57 and diagnosed type 2 about a year ago. I had an a1c of 7 or so. Switched to a lower carb diet and now I’m at 5.7. I do fall on my face and eat things that I shouldn’t sometimes.Showing examples like this are very helpful, thanks. Hope you don’t mind me saying I think you look really nice!

  • Finally explained in a way I can understand..but curious how this affects someone who is Diabetic and has been recommended by their Doctor to eat @200 grams of carbs per day?

  • Great information, this was the first video (after watching many) that answered the questions I had. Now I’m ready to begin my journey!

  • I bought her 21 day guide, it’s the best one out there, imo, great recipes and explanations. Not overwhelming at all. I lost 25 pounds in three months, I was never hungry nor felt like I was missing out. Sugary stuff repelled me. I had no desire to snack either which was amazing!

  • Would it be fair to say that every “body” is different?
    From my experience I don’t have a problem with complex carbs as I have found that they are very nutritious, digest very slowly which keeps hunger away.
    I do agree that the refined carbs are the opposite and I keep away from them.

  • How can I easily calculate how many grams of carbs, fat and protein real foods have? I find this step difficult. Perhaps you could help.

  • Hi Dr. Gillaspy, Thank you for your wealth of information. What do you recommend for whole food plant based diets? I do not consume any animal products and would greatly appreciate a guide if possible. Thank you!

  • impossible task, what about the coffee /cream and the sweeteners.twice a day.or you don’t drink coffee in the morning?? beside, 4 sausages in the morning? sorry no. just coffee. and one keto meal a day..if one eats what is on here, it will be far too much food. unless you are VERY ACTIVE. thank you..

  • However, you will likely never be able to go on a moderate to high carb diet ever again without gaining substantial weight.  Know this in advance.

  • The 25g carb menu does not provide enough calories. I’ve calculated my body needs minimum 1600 kcal a day. It seems to me that if I adopt the low carb diet, I will lose weight because of calorie deficit, not because of the small amount of carbs. I cannot be in calorie deficit for the rest of my life, it’s just not sustainable.

  • Becky is there any books I can buy for my brother..I am afraid he can only learn this way..is there any written information I can obtain for him as ever grazie ciao

  • Good morning, I love watching you videos, and they have been very helpful, i was wondering if you could do a video on food combining and if you thinks it good to do this along with all your other advice. Thanks and have a great day.

  • Recently a lady told me she eats 20 carbs a day on keto and doesnt focus on fat because her body is her fat.
    I understand what she is saying but it confuses me on what is ok to eat.
    Also being told that to much protein turns to glucose in the body so its like eating high carb if you eat to much protein.

    Im just trying to figure out what is better to eat while eating 20-25 carbs a day. Should I eat more greens than meat to avoid to much protein and fat?
    Is a low fat low carb way of eating possible?
    So much conflicting info out there has me all twisted.
    Seeing menu’s like this does help me put it in perspective.

    On June 1st I threw out the sugar, flour, rice, pasta, commercial oils, etc
    I no longer consume sodas, bread, chips, processed foods etc. I read labels more and pay attention to the ingredients, carbs, etc.

    While Im not perfect, I am better.
    I feel better, Im not hungry, my cravings have lessened, inflamation going away. Im not dropping the weight like Id hoped. Hopefully soon. I dont plan on giving up. Im trying to save my life.

  • Love your videos. I am 67 yrs.old and was skinny ally my life. However. Last 7 years the weight keeps packing on. I eat very little but no change. Any ideas on what’s going on. Had hysterectomy at 45, no weight gain. I am still on HRT and THYROID MEDS.

  • When my doctor told me animal fats are unhealthy I stopped listening to him. The doctor I saw before him told me the reason I was constipated was because I didn’t have enough fiber. No i was constipated because I have hypothyroidism.

  • Very good information. Thank you! I would love to ask you a question. Does hormone replacement therapy cause weight gain? I’ve been eating Keto for 2 years. Lost 60 pounds (from 201 to 141). MD put me on HRT last November due to health issues. I am 64. Never took HRT even after a hysterectomy 10 years ago. Today I weighed 149! At first, I blamed the weight gain on the holidays, but I did a ten-day fast in January and have been very strict on carbs ever since. So disappointed! Thank you for listening!

  • Breakfast/Afternoon:
    Bulletproof Coffee +MCT oil
    1-2 mile run(1.6-3.2KM) a day

    Yes carbs really do make me more hungry and it’s a horrible experience to eat toast and then feel horrible because i’m low on carbs. That’s the thing with carbs, so easy to pick up and just eat for a quick snack but I just burn them so fast I’m hungry again, that’s why sticking to low carb is better, feels better but just more preperation. I felt the slow burn from low carb and this burning sensation after exercise, it’s a really nice feeling.

  • Your 21 day challenge is way beyond 21 days now and not a challenge at all. It is the way I eat now and I love it. Recipes are easy and delish. I keep finding it hard to pick which meals will be the meals for the day. And having the on the go altenatives make it a no excuse way of going!! Thank you for all your videos and research!!

  • Thank you Dr. Becky, I was consistently eating the 250 gram high carb diet 9 months ago and eating that way for 54 years. When I started my low carb/high fat journey In September 2018 I lost 20 lbs. from 175 to 152 in about 2 months, and my belly disappeared. Well, everyone though I had some disease because I was so thin. I started eating a few more carbs, but really was eating more fats and proteins too mainly because fat and protein taste really good. I am now 160 lbs. 5’10”.

    I have learned that the food industry in the US has lead us down a path to dietary disaster. Carbs are cheap to produce, think how cheap rice and beans and pasta are. The food industry has worked very hard to engineer high carb foods that make them high profits because the main ingredients are less expensive. These high carb highly processed foods taste great and make us hungrier and hungrier the more we eat. What a brilliant marketing plan.

    Unfortunately, these food industry giants have killed millions and millions of people in their effort to make profitable, yet cheap food. If you see people in the US that are the most poor, they are very often obese. That is a conundrum to many people who see these poorest Americans who are obviously eating well, or are they? Are they just eating what they can afford and the food is making them more and more obese.

    It’s a disgrace really because these mega rich giant corporations have the information to know what they have done, God’s wrath is harsh.

  • Even though I lowered my carb intake, because of the Hashimoto’s, Insulin Resistance and Hypothyroid issues, I still have trouble losing weight. Help!

  • It’s easy for me to stay low carb. When I’m tempted to eat process grains like bread or pasta, I just remind myself if it’s worthed it getting a headache a few hours later. Yep, I get a slight headache every time I eat carby foods.

  • I did this to loose fat while keeping muscle as bodybuilding. First time i lost belly fat and face fat.

    I kept carbs at 50g-30g. Trained on an empty stomach for 7 weeks.

    Did 16hour-18hour fasting too.

    Worked wonderfully. Now im massive without a fat gut

  • One of the best videos ever. Your 0-1-2-3 plan changed my world. Feeling fantastic. Friends don’t understand and can’t comprehend this way of life. This video is a easy visual tool!!!! THank you!!!

  • Hi Dr Becky, I’m new to your channel. Love how you present facts. I’m a vegetarian. Working on being a vegan. I’m over 50. And like to loose 12 lbs. Help. I just subscribed to your channel.

  • So true Doc. I have my almost 18yr old son on a lower carb diet and he feels so much better on it, but he has and extremely high metabolism that he is losing weight. Like you said, when I have him eating the higher carbs, even the complex carbs, to put weight on him, he still needs to eat frequently.
    He wants to bulk up, and he needs to eat more because his body uses it all up. He is training to go to the Air Force Academy.
    I have increased his fat too and he keeps losing weight no matter what we do to tweak his diet.
    Can you lead me to the right direction?
    Thank you.

  • Can someone answer if Bigelow Vanilla Chai black tea is keto friendly? I have two cups in the morning, nothing added to it but tea and water since I don’t do coffee.

  • $1.75 for gas? Where? Thanks Dr. Becky. Doing a refresh for summer your videos are easy to understand and keep me motivated. God bless!

  • I had most of my thyroid gland removed due to severe Graves’ disease so now I have hypothyroidism, can I do keto? I’m thinking that it’s a no unless I’m going to 100% be on point with a perfectly clean keto diet which it feels very difficult to do. Can you give some general guidance please, thank you.

  • I’m staying around 100 carbs per day with 1-2 hrs of exercise per day. Losing weight and feeling great. I hope to eventually get to 50 carbs. Thanks for your video.

  • The problem with this information is the fact that nearly all of the food you show in this video is as much fats as carbs in calories.The sandwich, the chips,the cookie, the pasta with cheese,the ice cream all are fat driven and can’t be called high carb diet,and this is exactly the same reason there was never a change in the diet from high fat to the “low fat diet “ the low fat diet is a myth.

  • Thanks Doc for the great info, and especially for your perspective on protein level kicking someone out of ketosis.

    Certainly timely given that we commenteers were just debating that on your last video. From this new video I understand you’re indicating a couple of interesting points about subpopulations:

    1) Diabetics with hepatic insulin resistance that are unable to down regulate hepatic gluconeogenesis may exhibit exacerbated protein -> glucose conversion and thus may need to limit protein more than other subpopulations. So, diabetics may exhibit more supply-side gluconeogenesis than non-diabetic people for whom insulin effectively downregulates gluconeogenesis.

    2) For some some populations, the ‘first do no harm’ principle is particularly paramount to protein prescriptions. Older people struggle with loss of lean mass/cachexia and so limiting protein in these people may be counterproductive by decreasing precious lean muscle mass (even though it maximizes circulating ketones). Since (to my knowledge) lean muscle mass and (e.g. grip) strength are some of the best predictors of life expectancy and healthspan in older folks, we would certainly rather err on the side of more protein (although this may kick someone out of ketosis) than err on the side of too little protein (which could decrease lean muscle mass with deeply negative consequences).

  • I’m really getting into avocados…i once thought them bland and tasteless but now they’re so tasty, lol! Do you not get tempted by cake when you’re baking? I think i’d be so tempted!

  • It’s so true. Since I following your recommendations, I am no longer a yoyo girls on the scale. I feel good inside and out of my body. It’s freedom for me.

    Merci Dr Becky…….Joëlle with a big smile from Canada. 😉

  • I was looking at the numbers and at lunch the avocado wasn’t there and at dinner the broccolini wasn’t there which normally would add quite some carbs to the 23g (not like the title suggest under 20g) showing up. I’m trying to find out how people eat to get under 20g of carbs, it seems very difficult.

  • Everything looked yummy �� but I would probably be pretty hungry on less than 1300 calories a day, I’m 5’5 125 pounds, and usually average anywhere between 1500-1800, but I know everyone is different.

  • Awesome Video! loved the chart was able to pause video and really ready exact labels you use.  music didn’t bother me at all, I could easily see and hear everything! great video, thank you!

  • Im going to try keto again. When I first did this years ago, there wasn’t many people doing it on youtube. What I like now is that so many people are doing this diet that they took the brain work out of it. You just copy what others eat (as they figured it out/like you) and its smooth sailing. Thanks for posting and can’t wait to see more vids from you. New subbie

  • Is that any special kind of salami or just whatever is at your average deli? Also, where are you tracking your calories/nutrients you showed at the end?

  • Net carbs is total carbs minus fiber carbs right? Striving to met net carbs in contrast to total carbs is very common sense, considering that fiber is not digested.

    I wonder why is not more widespread.

  • My comment is not about the keto content your voice needs to be louder or your music needs to be softer. There is too much difference between the levels so it is difficult to listen to with earbuds. Otherwise, thanks for information!

  • Love it! I got so many ideas for new keto meals! I just started the keto diet 3 weeks ago and I have already lost 16 pounds. keep these videos coming please ❤❤❤

  • You talk about total carbs by weight, no more than 20grams to be in ketosis(20 grams is one slice of bread). What about calories? I well understand the problems with sugars and refined carbs in the diet but the body requires total calorie intake for the day or is that just another medical nutrition scam?

  • Hi Gina, I am still thinking about your beautiful tribute to Chloe, it was one of the most touching things I have seen in awhile, thank you again for sharing! Everything looks so yummy. I take grilled chicken and toss it with some shredded cabbage sautéed in a little sesame oil with some garlic powder a little low sodium soy sauce and some sesame seeds on top and OMG! it is so amazing. I see you use lettuce with your grilled chicken, but the sautéed cabbage just takes it up a notch, soooo good! Have a wonderful evening and I will see you in your next video! ❤️

  • I’d love a video on how you make the almond meal/egg white tortillas if you haven’t already made one. Love your videos! Thanks so much for sharing your journey with us!

  • I have been off Low carb for a while and I just can’t seem to get back on.my husband has been sick and and I have been feeding my emotions. I love your blog.diane

  • Today I accidentally ate hot dog chili that had 13g of net carb, do you think that kicked me out of keto. I work out twice a day and weigh 155.

  • When i lost my first 80 lbs I started at 75 grams and the longer i was on it (about 6 months) I dropped down to around 10grams…I went off for a while and realized that I just feel like shit when I’m off of it. The next time I went back on it I floated around 50 and was for sure in ketosis. I can tell because I get that terrible keto breath. I was really aiming to just eat healthier but for me at least it does work at around 50g net. I am now on day 4 of my 4th time on keto at roughly 50grams net again and am starting to feel that clarity…i am a chef so it’s hard for me to stick to this diet for more than a few months because I just love food so much and I get bored cooking the same things over and over haha.. I am not an athlete though and I even consume alcohol almost nightly (a few miller lights 3g per 12oz) Probably not the healthiest habit but i certainly don’t feel like I used to and no longer get constant bloody noses due to extremely high blood pressure.

  • Burn more calories & you might be able to eat more carbs but it varies from person to person. I personally look at carbs & I stop burning fat. My wife wakes up & has toast with jam, lunch of pasta salad & potatoes & then she goes to her doctor for her prenatal appointment & she has more ketones in her urine than I do after 48hrs if fasting or after 4 hrs of heavy excersize. It is different for everyone.

  • I have visited a lot of dietary advice sites and watched many videos on this subject. However, every site I’ve visited and a ton of videos all say that staying at 50-75 carbs per day is a very efficient and consistent way to lose body fat. So why stay under 20 g as opposed to the 50-75 g per day?