Low Carb Dieting 101: Why Low Carb & Keto Diets Work (Part 1 of 2)

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Low carb and keto diets are contrary to what we've been taught about eating for weight loss. For the past 60 years, we thought that weight loss happens when we eat a low-fat diet, exercise more, and control the portion size of our meals.
Yet, as anyone who’s tried to lose weight in this manner knows, the promise of results does not often match the actual results.
Low carb dieting is nothing new. It has been used as a medical intervention and dieting strategy for decades if not centuries, yet it has always had a hard time gaining traction.
But, the social media phenomenon of our current age has changed the game. Success stories seem to be everywhere, and you’ve likely had your curiosity peaked.
Join me for this two-part series as we explore low carb diets and weight loss.
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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 RU-vid 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...
Is Fruit a Problem on My Diet: • Is Fruit a Problem on ...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness.com/dr-becky-f...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

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25 дек 2018

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Комментарии : 111

@beckygillaspy 2 года назад

Dr. Becky's 21-Day Low Carb and Keto Challenges: drbeckyfitness.com/get-started-2/

@marygallagher7062 5 лет назад

I am really impressed how you and Keith keep your videos short and informative. Your focus is on education, not self-promotion.

@Doriesep6622 5 лет назад

Or spending 20 minutes introducing what they are going to tell us.

@Amy-ve3ke 3 года назад

Been doing keto for 3 months and found that 10 grams of carbs a day wasn't going to be sustainable for me in the long run ! Love all your videos detailing what to eat on a low carb diet ..and not necessarily keto . Thanks so much ❤️

@luvmy02angels 5 лет назад

I love watching your videos. You explain things so thoroughly and in a way I can understand. Your voice is so soft and enjoyable to listen to. Please keep bringing us your wonderful videos. And Thank You for all you do 🤗

@claudioaoliver 5 лет назад

One of the best explanations about this subject I have ever seen... Thanks and keep up with it!

@MelanieDeardorffMel 5 лет назад

Great overview - I appreciate how you inform and inspire. (Your hub is great, too.)

@hironmoypalit8595 4 года назад

Your work is always informative. Every time I get inspired from you. Every time I am made myself progress ed in touch of you. Thanks a lot .

@billriii 3 года назад

Hello, Thank you so much for finally explaining weight loss in a sensible way. I am 68 year old, six feet and a half inch tall. In my thirties my weight had been 165. In my mid fifties reached a weight of 220. Decided to reduce using calorie counting and exercise. I achieved a weight of 185 and held it there by sure force of will for thirteen years. I was doing low carb and low fat for the thirteen years and was miserable and always hungry. Fortunately I was half way there and did not know it. Following the heart healthy program I ate little fat. After finding your you tube videos and reading books like the Fat Surprise I added fat to my diet. After 10 weeks was at 165. Yes two pounds a week loss. I had eliminated the one area of my life I felt I could not control. I am a retired business owner. In retirement I farm 400 acres of Illinois farm land I invested in during my professional life years. Have an office at my farm so I am up and there at 5:30 every morning just like always. Now I get natural exercise so feel great. Thank you for educating a stupid me who had bought into the heart healthy approach all those years ago. Regards, Bill Rasmussen

@macdaddy9344 5 лет назад

Oh, and I fell off the wagon one day and OD’d on carbs for Christmas... I have never felt so tired and foggy... was an eye opener for what carbs do to you.

@shawandajones4925 5 лет назад

Mac Daddy I did the exact same thing!! Smh I truly learned my lesson. Gained abt 9lbs from Christmas to New Year... back on track tho and already lost 7 of those lbs.

@macdaddy9344 5 лет назад

shawanda jones ... glad you are back on track. Stay Focused and Good Luck!

@h3llnite 5 лет назад

Yay. I need this. Thank you 🙏🏻

@gillart99 2 года назад

Thanks I enjoy these videos. I’m on day 16 of no sugar (like 0g) and low carb. I’m through my withdrawal symptoms but have very low energy and also have only lost 1 pound. I’m 40/male 250 lbs. I will keep at it.

@alisonjane5364 5 лет назад

This is the video I've been waiting for to send to friends and family. Brilliant intro to low carb eating. Thank you so much!

@beckygillaspy 5 лет назад

Thanks for sharing the video, Alison!

@susankrumpe2448 5 лет назад

Alison Jane e

@soofihasan 5 лет назад

Very good and informative, as usual.. thank you

@booswalia 4 года назад

This was the video that made me decide to go for it. Thank you.

@Santos-ek8md 5 лет назад

Another great video! Tha is Dr. Becky!

@lorenzaminghetti134 5 лет назад

Great video and just what I needed today! Thanks!!

@janiejohnson5552 4 года назад

My doctor's have put me on 50 carbs a day.I am 63 years old and have gone from 263 to 247 in just about 2 months time.

@beckygillaspy 4 года назад

That sounds like a good doctor :)

@palladio7476 5 лет назад

Excellent video. I do think it is important to discuss the types of fats that increase longevity as opposed to fats that increase mortality. There is also the inflammation factor and the importance of eliminating ingredients that increase inflammation such as soybean oil. Cheers!

@getter_done 4 года назад

Great video Dr Becky, thank you. 🙂

@amberleonem1 Год назад

So great! I had no idea. Thank you.

@marcysmith2851 5 лет назад

💜this video, Dr Becky!!!!

@user-or6yn8pm3c 25 дней назад

A few years ago I went on vacation and had only omelets and fresh fruit with ice water and black coffee. Came back home a week later stepped on the scale and I was 7 pounds lighter. The fruits I had were relatively low calorie and high fiber and aided my digestion of my egg dishes.

@s.nikolic497 5 лет назад

I am eagerly waiting for the second part

@LifelongLearningwithScott 5 лет назад

Excellent video!

@MiekaFastingWeightLoss 5 лет назад

All facts in your video. Slowly but surely people are realizing this. I cheated yesterday but made food low carb choices and still in ketosis so happy! So many benefits of eating a low carb diet/life style. I am no longer addicted to sugar. I do still have problems with wanting to eat too much.

@marygallagher7062 5 лет назад

I was following a keto diet for 4 weeks, 3 meals/day. I still felt hungry at times, so I began skipping breakfast. I only ate between 1pm and 7pm; basically two meals and a snack. After only a few days my hunger significantly decreased. I was still eating within my macros but felt fuller and more satisfied. Also began making my own chicken bone broth (very easy, just boil the bones of a rotisserie chicken for 3 hours, salt and pepper). One cup before a meal gives that full tummy sensation. Good luck!

@MiekaFastingWeightLoss 5 лет назад

@@marygallagher7062 Thank you Mary, Jan 1st I plan to intermittent fast and make it a life style.

@Suzanna-wh3nr 5 лет назад

Mieka Fasting Weight Loss how do you check if you are in ketosis please?

@manny7886 5 лет назад

I do low carb + 17:7 IF (2 meals and no snacking) and I don't count calories and micros/macros.

@unicornvloggers50 5 лет назад

Mieka Fasting Weight Loss I’m still addicted to sugar! The cravings won’t go away! How long did you do a clean eating u til the sugar addiction stopped ?

@sandrabassett9923 5 лет назад

New sub here really enjoy your content how you describe it and your way of keeping things simple thank you

@LordStanley94 5 лет назад

sandra bassett Becky is very good and explains it well. I highly recommend you listen to Dr. Annette Bosworth (Dr. Boz). She is wonderful. Read her book: Any Way You Can The other person is Dr. Berg and Dr. Berry

@Anno44 4 года назад

Thanks for your everyman explanation of scientific facts. I believe I retain more when it's presented that way. And Happy almost Mother's Day. Thanks, once again, for keeping me hot and healthy at 53!

@BalloonShopBuddy 5 лет назад

What are your thoughts on cycling back and forth with low carb and keto? Is Keto safe for those of us who no longer have gall bladders? I'm new to your channel and am loving it!

@corteltube 2 месяца назад

Thanks so much…I am going to go keto and see how it goes…I have always had a healthy diet, but as I get older it is getting harder to keep my weight down even with a very low caloric intake. So, I am going to give it a try…thanks for explaining g this low carb thing is a way I can understand it ☺️

@macdaddy9344 5 лет назад

Love your videos and those with your husband... I just went Over The Road as a Driver and trying the low carb Keto thing... I’m not doing anything but very low carb foods in my truck and saying no to just about everything in the Truck Stops and mainly good salad if I buy a meal... feeling pretty good and I’ll know what impact it’s had once I return home in a week or so.

@marygallagher7062 5 лет назад

My husband is doing keto with me and really likes SIMPLE meals. He is eating his second helping of last night's dinner. Put smoked sausage links in a glass Tupperware with a can of sauerkraut. Warm it up and enjoy!

@macdaddy9344 5 лет назад

Mary Gallagher ... now it’s on my menu ... I like both of those ingredients... THANKS!!!

@macdaddy9344 5 лет назад

After 1 month in the Truck, down 10#... not too bad and that was over Christmas too... can’t wait to see what month two has to show.

@janinemaddox1356 5 лет назад

Thanks always god bless.

@davidroberts6151 3 года назад

I've struggled with health issues most of my adult life, while following many Dr advice on what to eat. Low fat, no red meat etc. The stricter I got, the worse off I became. I was always told that I was not eating correctly. Last year I saw a heart Dr that told me to do a keto diet. It went completely against everything I was told for 30 plus years. Since January I have dropped close to 60lbs and feel better than I have in years. I don't even miss the grains plus I get to eat foods that have been forbidden for me for most of my adult life. I've already had a heart attack and I definitely don't want to do that again.

@AW-vo1gu 5 лет назад

I don't have a thyroid, will this also help me in my weight loss journey? love your videos😁

@Sadiq1282 5 лет назад

Very nicely explained! I lyk ur voice.

@matijadaljevec6916 2 года назад

I'm even below 50g of carbs per day! Eat eggs, meat, bacon, lard, cottage cheese, drink coffee, tea, and water! Gave up on carbs and alcohol like a year ago! Lost 37kgs! I do some weight lifting, and go for a walk like an hour long, 5 to 6km distance. Never felt better, but i get very fatigued after a high fat meal, dont know why...

@user-or6yn8pm3c 25 дней назад

The kind of carbs the average American normally eats tends to be highly refined. The average American is consuming carbs in their most refined form of sugar and refined flour. Its astounding how many foods contain those two ingredients. I went to my local store and 80 percent of the food they sold had those very ingredients.

@pipsqueakspartytime7965 5 лет назад

I’d love to hear your take on Bethune HCI/pepsin for heartburn.

@jliz6435 5 лет назад

Great info thanks I finally started loosing weight consistently with out effort 😎🤗🔥😇❤️

@krisross5996 11 месяцев назад

It's mostly the seed oils. Take out the carbs and you don't eat the food with seed oils. Bread and processed food

@Tiger.29 5 лет назад

2019 has been an educational year for me on diets. I have found a lot of information on your videos. However what I’ve found out about carbs is that it’s the REFINED carbs that are bad. Complex carbs still have the 3 parts of the grain and for that reason are actually healthy and digested slowly by the body hence keeping us full for longer and not needing to eat often and as much.

@angelhelms9533 4 месяца назад

ground carbs are refined aka flour just try eating large quantities of wheat berries or brown rice you can not chew enough you are eating fiber which is great

@dwalker6868 8 месяцев назад

Thank you

@vertigohan 4 года назад

I want to build muscles. Should I go for High Carbs or low carbs diet? Thanks for the value your bring.

@thegrumpyhorticulturist Год назад

Keto plus intermittent fasting has cured my food addictions. If I could scream it from the rooftops I would.

@amyk6028 3 года назад

Great video. Thanks ❤ When you say Keto is below 50g Carbs per day, is that Net or Total?

@lyndao8300 5 лет назад

I want to sign up for the 21 day challenge, but have a question. We need to have a diet that is low in uric acid as gout is a major problem. Does this diet have a lot of beef and pork? Or high uric acid foods? I couldn't see the menu ideas without purchasing it. Thank you

@haliec496 8 месяцев назад

Been on v low carb and no sugar for 5 weeks now. Before, i was hungry all of the time, now i eat twice a day and no cravings. I eat veg, protein, fats and fibre at both meals. The weight loss will be a bonus, i am in it for health.

@fridas.6797 4 года назад

I have a high cholesterol level and started cutting fat from my diet (advice from my GP). I am confused now!

@panpiper 5 лет назад

I am keto but keeping my carbs below 20 grams a day.

@bettyescookingchannel 5 лет назад

I'm love eating a low carb (keto) diet.

@erikjanse3994 5 лет назад

Thanks a lot for the very well explained vid. Just one question: What if one is over 55 years, has less than 16% body fat, has above average muscle mass through regular weight training, has a very high metabolism (needs more than 4000 cal per day to stay at the same weight), has no insuline issue at all (glucose-level is 104 after 2-hour oGTT, starting fasted at 84), Does in this case a High Fat Low Carb diet still have benefits? If so what would be these benefits? Thanks a lot!

@SteveWKk 5 лет назад

4000 calories a day in middle age???! You Superman? :) The only benefit for you, would be keeping insulin low and hormones in good shape.....

@blueocean5210 5 лет назад

Ok lucky you i am struggling to lose weight even between 1200 and 1500 calories with IF

@jennypena6861 2 года назад

Is it necessary to do IF with Keto in order to control high sugar levels?

@NessaNZ Год назад

How many carbs would you recommend for perimenopausal women? I struggle to gain weight except for the stomach area. I don't want to lose weight except my middle. (5'3 & 50kg so don't want to go lower)

@janetbain625 5 лет назад

Starting my husband on a low carb eating plan for health reasons. He doesn't need to lose any weight. Already a small man...any suggestions? I have followed a keto plan for 3 years so I understand the process. Thanks

@beckygillaspy 5 лет назад

Hi Janet, I touch on the health benefits of low-carb eating in many of my videos: ru-vid.com

@jamessutton3572 5 лет назад

Do you recommend tkd?

@gailcurl8663 9 месяцев назад

I "Suffered" on a Low-Carb Diet for 8 Months and Lost a Total of 6 Lbs. I Was Living on Around 400 to 430 Calories a Day "STRICTLY"!! 6 Lbs!! My Overall Health Plumented to Starvation. My Dr. was Very Upset with me. I Chost to Remain "FAT"!! I Feel So Much Better.

@Hershey_Kong 2 месяца назад

That's physically impossible. 430 calories a day is the equivalent of eating 6 oreos lol you would die 😂

@MSR-hz5un 5 лет назад

Mam iam following this diet,hairfall is more,pls sujjest me

@lesliescully3544 3 года назад

Will monk fruit in my hot tea affect me during my 16 hour fast?

@kristaharmon7584 5 лет назад

It was in the 90s my weight accelerated...the advice back then --"Eat a low fat diet coupled with lots of exercise". So glad we got new dietary guidelines.

@greenleavesofsummer9673 4 года назад

Perhaps the old pyramid of low fat/ high carbs were meant for active children under 12-13 yrs of age and not adults passed puberty (over 12-13). It makes sense pyramid must change for adults. I can’t quite understand difference b’twn keto and low carbs. I would have to have veggies and some small carb everyday.

@booswalia 7 месяцев назад

3:08 You eat it move it and poop it's gone. LOL I thought that's what she said.

@jermam2010 4 года назад

Is eating brown rice low carb not okayed by keto

@juliogarcia1152 5 лет назад

Curiously I understand the lowcarb cicle and not the highcarb one. ¿is she tangleing it on purpose?

@jeckellstallworth 5 лет назад

Question: is that 125 grams total carbs or net carbs?

@beckygillaspy 5 лет назад

Hi Jay, total carbs. I don't recommend counting net carbs. Here's why: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-B122h2GLydQ.html

@jeckellstallworth 5 лет назад

Thank you very much for your response. You are doing an amazing job. Thank you for your easily understood work.

@godders7594 5 лет назад

I fully appreciate the message you are trying to get over but, I have to say that a lot of the Lo carb replacements for Hi carb foods are awful tasting, I did have great success on the Atkins diet years ago but the selection of foods was so narrow it was incredibly difficult, in the end I lost all I gained.......sorry

@macdaddy9344 5 лет назад

Bacon... nuff said

@godders7594 5 лет назад

Fair point Mac Daddy, but after the bacon? I know more bacon

@beckygillaspy 5 лет назад

Hi Gary, I would say that the tastiness of low-carb/high-fat recipes has come a long way since the days of the original Atkin's diet.

@marygallagher7062 5 лет назад

One of the big changes for me of following the keto diet is I have had to return to cooking from scratch. Prepared frozen diet foods are too skimpy. BTW, home cooking was the norm in the US until about the 1980's. Same time we all began gaining weight . . .

@macdaddy9344 5 лет назад

Gary Godfrey ... yup, more bacon... and eggs... and and and... I don’t even try to replace high carb items with low carb manufactured products... just drop the high carb and go with low carb items... I don’t try to find “low carb bread”... it probably tastes nasty... if I want a sandwich, I just use lettuce leaves instead of bread... works well for a simple sandwich... just a thought... why fight trying to find processed low carb alternatives to high carb products when there are good low carb items already available.

@jenniferflower9265 5 лет назад

Ok. I'm new to this idea. Coming from a high carb diet, I did indeed gain weight. I want to try keto but it scares me........oh...but oranges😪

@macdaddy9344 5 лет назад

I started with Keto Coffee in the morning... no breakfast and wasn’t hungry until after lunch. I dropped a couple pounds doing just that. Then it was much easier to take the next steps. Good Luck!!!

@unicornvloggers50 5 лет назад

What is the difference between carbs and net carbs? I’m so confused !!!

@beckygillaspy 5 лет назад

Here is a video I did on Total Carbs vs Net Carbs: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-B122h2GLydQ.html

@varnadorel 4 года назад

Carbs are total carbs. Net carbs are total carbs minus the fibre. Don't need to overcomplicate it with lengthy explanations

@ILOVE2FeelGOOD 5 лет назад

125 gms of carbs ... net?

@beckygillaspy 5 лет назад

I don't count net carbs. Here's why ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-B122h2GLydQ.html

@languagewithlindsey 9 месяцев назад

Currently doing this right now and I know for a fact that carbs make me tired more and less energetic, so I am also hoping to lose weight while adding Intermittent Fasting to it.

@Zzsnake217 7 месяцев назад

It's fact that carbs give you energy. Try again.

@languagewithlindsey 7 месяцев назад

@@Zzsnake217 Not really, unless they are healthy carbs, but carbs from bread and pasta are not going to give me energy, and cause inflammation associated with insulin resistance.

@languagewithlindsey 7 месяцев назад

Plus we aren't meant to live of carbs, as the video was mentioning Low Carb & Keto Diets work because they provide a balance of everything from fat, to protein and healthy carbs. Not consuming unhealthy carbs will sustain you for longer. Also if you happen to have ADHD and Autism this diet is perfect because it helps tackle neuro-inflamation, which plays a part in how our brains function.

@Doriesep6622 5 лет назад

high bad carbs, high processed carbs. But everything that grows in the ground, or above the ground is a carb.

@peterlawrence6815 8 месяцев назад

I have always lost weight quickly on low fat diet with carbs bread pasta and rice ten pound ten pound in eight weeks.

@slporter722 5 лет назад

Exercise and smaller portions is a guarantee for weight loss.

@gmo709 5 лет назад

Or eat fewer meals. Each time we eat, we raise insulin and that shuts down fat burning and calls for fat storage mode and it impacts the hormone leptin. Leptin keeps appetite under control. I have found that 2 meals or 1 meal per day is much easier to do vs. the portion control option, but different eating plans work for different people. Once i begin eating, i gain momentum. So for me, i try not to start eating as often.

@manny7886 5 лет назад

Smaller portions only work in short term (not long term). The body will adjust to your caloric intake then you start gaining weight once fully adjusted. You can't continually reducing your caloric intake. Dr. Jason Fung's videos of "The Aetiolgy of Obesity" explained it really well and the science behind it.

@richardstravelingchannel2397 5 месяцев назад

I am curious is this your own hypothesis or taught in the medical literature? 5 reasons why you should forget keto- 1) It raises ‘bad’ cholesterol 2) It causes constipation 3) It leads to nutritional deficiencies 4) The weight loss is unsustainable 5) The keto diet comes with health risks and the one that most people experience first is something called the “keto flu.” A cloudy mind, dizziness, nausea, cramps, headache, irritability, and constipation.This condition, which is not medically recognized, is known to emerge starting a keto diet or carnivore diet (this should be your first clue something is wrong). The cause is not completely understood nor is it unique to the keto diet, and many people who have drastically switched up their diet have these symptoms. Side effects of a long-term keto diet suggested by studies include a higher risk of kidney stones, osteoporosis, and higher heart rates. In addition, the keto diet is so heavy on animal products, it’s not good for the planet. Industrial animal agriculture is a major culprit behind human-caused global greenhouse gas emissions, while a plant-forward diet puts significantly less strain on the planet. If you’re looking to eat more healthfully and sustainably, a whole food, plant-based diet is the answer. However, like any diet their is a learning curve, sacrifices, and adjustments to be made. As always, any major changes to your diet should be discussed with your doctor first.

@Zzsnake217 7 месяцев назад

Can you say misinformation. Low carbs dont make you lose weight. Low calories do.

@JS-ll8nk Год назад

Just eat carbs at night. I fit in anuwheee from 100-200g carbs per night. In the day, I just eat meats, especially beef, and veg. No rice/pasta/potato etc until night time