You’ve Cut Carbs…Now What Do You Eat? | Low Carb Diet
Cutting refined and starchy carbs out of your diet will help you lose weight and steady your blood sugar. But, if you remove these fun foods from your diet, what's left to eat? In this video, I let you know what to eat on a low carb diet and show you how to build a satisfying and effective weight loss diet by making smart food choices.
What Can You Eat on a Low-Carb Diet (Full Food List Video):
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3 Ways to do Intermittent Fasting:
What Can You Eat on a Low Carb Diet? (Full Food List)
5 Low-Carb, High-Fat Foods to Eat Every day:
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.
You are so right…. I am 50 years old and leaner than I have ever been in my whole life. (even after a full hysterectomy). I am 5’1″ and weigh 111 lbs. I have lost 46 lbs eating this way that you just described. I am completely satisfied with my delicious full fat meals. I eat lots of non starchy veggies (as much as I want), fats and meats, eggs, nuts, and 90% dark chocolate as a treat. I usually eat 2 large nutrient dense meals per day. Food is my medicine!!!! Cheers to Health!! Thanks for all of the great info Dr. Becky. Keep it comin!
Sounds like you’re on the right path! Great to hear and thanks for your comment!
MaryBeth Kruppa I
Yeah but your cheating. A peace of dark chocolate has ton of sugar. I don’t see how that’s low carb.
@Dr. Becky Gillaspy Are yams too starchy? They have lots of fiber and vitamins!
@John Dyer He said 90% chocolate, which means it’s at least 90% cocoa solids by mass, so although there’s some sugar in it, there really isn’t all that much. For some people, that kind of chocolate in moderation is ok without any dangerous effects of the sugar, like spikes. I myself often enjoy once in a while, a piece of chocolate, usually around 80%, but I found some on Amazon that’s 95%! Even 100%! So you can still enjoy chocolate with hardly, or no, sugar at all, while still getting the good minerals and nutrients that chocolate has to offer🙂
Thank you, Dr Becky. I am 63 year old woman living in Australia. I have started low carb/keto a week ago with you and Dr Kieth as my guides. It is so interesting to me to be able to eat exactly the way I was brought up to eat: eggs and bacon for breakfast, beef and lamb from the local butcher, butter, fatty fish and lots of low carb vegetables (and potatoes and bread but I’m not having those now). We were healthy and fit and never had a health problem.
too many fast food joints and sugar laden treats. When they supersized food items in the US people became super sized. 40% of Americans are obese!!!
Nice job on this video Becky :-)I’ve lost 42 pounds doing pretty much what you explained here…. (not to mention 5 days a week at the gym) Now people keep asking me how they can do it and I’ve given the same speech many times.
I really admire the fact that you’re willing to learn and grow instead of sticking stubbornly to what you’ve always believed. I’m trying to do the same thing. I’ve always been a fan of low carb, but in the past I’ve done it very meat heavy and been afraid of getting too much fat and I’ve had a problems losing significant weight, so I’m trying to have faith and eat more fats.
I started keto yesterday. Hardly any carbs, lots more good fats. I wasn’t hungry even for a second. I’ve lost weight already. No cravings. No midnight feast! That’s a first for a very long time. I’m reading and learning about low carbs high fat constantly. Thank you so much.
Make sure to salt food generously to avoid keto flu
Hi Becky. I’m a new subbie from New Zealand. This video is a definite 👍 like. Being overweight has always been a struggle for me, and it still is. After watching and listening to you. I said to myself… I want to lose weight. And I hope with your helpful advice, I can make it!
Nicely presented – thank you. It’s great to see medical professionals embracing this. Like you, I lived it. I changed and realized how wrong the established thought is. I lost a lot of weight while eating all these delicious, rich, fatty foods you are not supposed to. Mental clarity. Mood greatly improved (lots). My A1C tests went from 9-10 down to 6 and I was able to take myself off of Glipizide but I still use Metformin. This is eating real foods and cooking meals from scratch. From 180 to 139 lbs. in just over 4 months. It’s a return to eating well. Not a fad diet. Put down the boxed frozen low-fat diet meal and go fry a steak in butter with mushrooms and onions. But add a little olive oil to the butter so it won’t burn.
Great video! I am on a lot of medication for my underactive thyroid and suffered gestational diabetes when I was pregnant. Despite breastfeeding my son, I’ve struggled hugely with losing the baby weight and had been hitting it hard at the gym with high-intensity workouts 3 times a week which unfortunately were not making any huge difference to my weight. I think the key thing is that I struggle with late afternoon sugar cravings (combined with tiredness as my son still wakes throughout the night) and I haven’t been able to get these under control. This past week I have been trying to substitute my usual biscuit/sweet afternoon binges with home made smoothies instead but will take this information on board for my weekly shopping trips and see if it helps.
Dr Becky. Thank you for your comments. Having worked in healthcare since the 1980’s it’s been devastating to see the BMIs of individuals increase so dramatically. It used to be a rarity to encounter an individual who weighed 400+ pounds… and now it’s common. We have extended seats on wheelchairs, in waiting rooms, and even hospital beds, with width and weight loads accommodating the 400 pound or greater individual. It’s SAD … and unfortunately becoming increasingly acceptable. Your gentle, humble approach to this sensitive topic is appreciated.
This is one of the best videos I’ve seen on explaining bad and good carbs and fats, and the role insulin plays as a storage hormone. Thanks very much Dr!!
Great video!! I did keto for over a year and lost over 58 pounds. Now I have the ridiculous notion to try out for a natural bodybuilding contest in the near future. Because of this new goal, I know that good carbs are essential for me in terms of energy and muscle glycogen. Therefore I switched to a more flexible approach to eating for the past few months. It’s a lot more work than keto, in that I have to track everything I eat everyday, but as long as I keep my calories in a deficit, I am losing weight and my body composition is improving. Hopefully I will be ready to compete next year, but man this is hard, when you get below 11 percent body fat, it gets tough and the progress is way slow. So I keep up the fight and move forward with all my might. Thanks again for the helpful videos, doc!!
Dr Becky…..I think we would love for you to do a few “What I eat in a day videos” The visuals always help when we’re trying to figure out what meals are helpful to eat!!!! Thank You 😊
Besan ka cheela
Minge
I totally agree. Tell me what to eat and not. I loose it with on all of this explaining.
I love the way you explain everything. Very easy to understand. Thank you for all you do and your time for making these videos.
Two month ago I decided to avoid carbohydrates as much as possible, not as a temporary diet, but as a permanent. The reason was not to lose weight; that came as a side effect. The reason was to enhance my mood and alertness by reducing sugars.
The result has been truly amazing and one powerful argument for staying away from carbohydrates permanently; that reducing the sugar intake results in a (significantly rapid) weight loss is only a welcomed bonus 🙂
Thank you for sharing, i am encouraged
Dr. Becky, thank you for your informative and very helpful video. I was recently diagnosed with diverticulitis and had no clue what to eat. I am 57 years old and have no other medical conditions. Your video really helped in giving me advice on what to include in my diet, since I had been doing Keto up to now. Your advice was greater than what I actually found on the diverticulitis videos. I wasn’t given instructions by my Dr on what to eat, but I was told by the PA to Google my condition? What? I put myself on liquid diet for 2 days and semi for 3. Now I’m going to use your advice to aid in my nutrition to get me back on track. Thank you.
I wish you the best, Cindy!
A great video. Very clear and concise explanation. Low carb is the answer to weight loss and controlling weight sustainably. The key is to be disciplined by making conscious behavioural changes to your eating pattern (intermittent fasting) and food choices (low carbs).
You are absolutely correct mam! I m a living proof of what you’ve explained. Lost 35 pounds in one year of low carbs and low sugar and staying active everyday. Just turned 50 and I’ve never felt healthier in my life than I do now!
We were all feeding ourselves wrong when it’s really not that complicated.
Thank you for reinforcing my belief in what I was and still doing!
Low carb low sugar for life
I think also finding low carb alternatives to things such as bread and pasta is helpful. My biggest high carb problem was bread. I found using the keto bread recipes help cut my carb intake considerably. I don’t eat potatoes of any form.
Ken A yes I agree. I also just found out about shirataki noodles that apparently have no carbs! Can’t wait to try them since I gave up pasta long ago.
Thank you Doctor for this informative video introducing some of the overall concepts to healthy eating. I’m 55 and a below knee amputee of 2 years. Adapting to my situation caused my activity level to suffer and so I started putting on more and more weight and was turning diabetic. Following advice from your channel as well as others, I totally cut out the carbs in a healthy way. My typical meals now include some sort of protein like steak, salmon, or chicken with the skin as well as sautéed vegetables in olive oil and some fruit such as apples, blueberries or strawberries. Occasionally I will have almonds or cashews for snacks. All of these foods are easy to find in the local grocery store or even in our family restaurant. I also make sure my portions are under control by calorie counting. I now hit the elliptical trainer 4 times a week. All of these have been a change from my previous nutrition and exercise but not totally bonkers and have been easy to maintain. No more sugar, flour or rice products. I have now hit my goal weight and lost 25 pounds in about 2.5 months! My latest blood work from a couple weeks ago indicated I am now almost back to normal triglycerides and A1c levels and my combined cholesterol is down to 138! Your channel as well as others’ have been very motivational and informative. Thank you!
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Thank you so much❤!
Hi Becky, Thanks what a great video. I have been on the carvinore diet over the last three months. I eat meat and eggs avocado and I cook with butter. I have lost seven kilos in 3 months. My blood sugar results have gone from 6.9 to 6.1. My doctor couldn’t believe it… So I will stick with this now and hopefully it will take me to a much better place.. Great video to by the way. Very informative…:)
Not a great video., because it was way too general.
I use to subscribe, but don’t recall this video, I get this one, it makes sense. It must be her big picture approach with the macro-nutrients on the white board. Or my understanding is better now from all the other vids, experience, support meetings…
All meat. Changed my life
Best concise general guideline on how to select foods for weight loss, and the general reasons why. This, coupled to your list of ranked carbs in terms of carb to fiber content is all someone needs to improve their weight level and health through nutrition. My experience is that ditching sugar as much as possible also awakens your tastebuds in appreciating real, unprocessed food. This counters the “boredom” that is mentioned by some regarding low carb food. Your videos are very educational and you make it easy to grasp and retain the material for practical use.