Must I Be Keto Forever? (aka Can I Start Eating Carbs Again?)

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Most of us have changed our diets at one time or another. Over the past years, the ketogenic diet has risen in popularity because it works for fat loss, produces energy-rich ketones, and offers many enjoyable and easy-to-prepare food choices. But a keto diet cuts out some fun foods, which leads many people to ask, “Can I ever go back to eating carbs?” This video explores when it is right and when it is not right to step back from your keto diet.
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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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17 июн 2024

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Комментарии : 95

@uhlijohn 15 дней назад

The easiest place to say no is at the grocery store...remember that. Once you get the bad food home you will NOT be able to say no.

@ytubechannel997 15 дней назад

When i introduce carbs back into my diet, I have to weigh myself every day to never allow myself more than a 2 pound gain. If I gain more than 2 pounds I stop all carbs until I am back to my desired weight.

@johnparnell8571 15 дней назад

After years of struggling to lose weight, I found long-term success with intermittent fasting (nothing to eat after my evening meal until lunchtime the following day), and crucially by cutting out sugar (all forms of desserts, cookies, cakes, candies and sweet sauces). I still eat bread, but always with butter to slow blood sugar release. I have lost my taste for sweet things, much preferring savoury. My Body Mass Index (BMI) is now 21.7 (well inside the normal weight zone for my height) and my waistline is back to where it was 40 years ago and has remained firmly in check for two years. I look and feel younger and my energy levels are the best they have been for decades. Having built up a wardrobe of quality clothes suited to my trim frame, I have every incentive to keep things that way!

@kakdelarebyata 6 дней назад

I've learned so much from Dr. Gillaspy and Dr. Ekberg that, after a lot of dithering and skepticism about keto, I've taken the plunge and, only a month in, the results are surprising. Now, reading your comment, your situation sounds strikingly similar to my own. I've got a ways to go to reach a normal BMI and waistline, but the signs that this is working are there. Improved energy, sleep, mental clarity and decreasing notches on my belt buckle. I'm 62 and have found in the advice given here and your concrete example a boost to my confidence that I'm finally doing it right. Thanks for what you've written.

@connielewis604 15 дней назад

Here's What I know..back when Atkins was first popular..I did eat that way for 3 years and lost a bunch of weight...Then We started adding back carbs ..Somethings were still low carb..But Slowly it creeps up on you and You have gained back All the weight...plus ➕ Here I am again...

@junknapper 15 дней назад

Did the same way on Atkins, after the introductory weeks one can ease into a few carbs and there is no such thing as "ease into a few carbs".

@kathleenpovey333 12 дней назад

Same.

@RalfyCustoms 15 дней назад

Wonderful as always Dr Becky, I've been keto for 10 months, as a way of healing early onset liver disease, I've lost over 50lbs, unfortunately I am also coming off long term antidepressants (Mirtazapine) and pain meds (Pregablin/Lyrica) so I'm far from feeling great Weight loss, healthy appetite and losing years of inflammatory issues are a definite plus for me

@K1111A 13 дней назад

You are doing AMAZING!! 👏🏻 just wean off of those very slowly and keep up the great work!!!

@RalfyCustoms 13 дней назад

Thank you @@K1111A

@d.wilbur5164 15 дней назад

I lost the majority of the weight I needed to lose doing a very regimented keto diet, then organically moving to carnivore. Keto for 3 years, then carnivore for 3 years. I lost the weight and maintained. I started having gut issues after being carnivore for 3 years so moved slowly back to keto, all the while maintaining my weight. For the last year, I've been adding back carbs, but only as whole food, nothing processed. My gut issues are resolved finally! My calories are back to where my metabolism needs them to be. I'm the healthiest I've been (I'm 74). I eat only whole foods. I'll never again eat birthday cake or any crap for that matter. I skipped cake at my son's wedding so that speaks volumes. In addition to what would look like keto, I eat potatoes, oats soaked overnight in yogurt, usually two fruits a day, cashews, sometimes honey. Life is sweet, pun intended!

@j.s.188 11 дней назад

So that means you are no more on keto but what percentage of fats, proteins & carbs do you consume? Do you still eat butter/cheese/ any saturated fats? Would you suggest whole food plant based diet over keto diet? Thanks

@d.wilbur5164 10 дней назад

@@j.s.188 No, I am not. After losing weight, mostly on keto, and then carnivore, I had gut issues to deal with from what I believe was lack of fiber. Again, that's what I changed and now no gut issues. Yes, I still drink my coffee with butter and HWC every morning. I eat beef once a day, usually for dinner. I eat a salad with six cups of mixed spring greens for lunch most days with room temperature beets (from a can) and organic black beans, chia seeds followed by a cup of blueberries. I change it up some to keep adding more fiber, which I'm at 25 grams now and trying to add more. Other than my large salad, I eat more fruit than veggies. My old cravings never came back. My weight is consistent and I have great energy again. My macros now are around 30-30-30 with carbs always less than that. I'm learning about starch resistant starches to add more to my diet. I eat a handful of cashews (yum) every day and two squares of 86% chocolate every day. I'm really happy with where I'm at for now but will keep adding fiber.

@j.s.188 9 дней назад

@@d.wilbur5164 Hey, thank you so much for your detailed info.

@debiwillis9045 8 дней назад

@j.s.188 whole foods does not mean plant based, most people can stay in ketosis at 50 grams of carbs

@SUGPIAQBARBIE 15 дней назад

I can eat carbs again, but very controlled. Stomach aches, reflux and arthritis were the reasons I gave up many carbs and the reasons I stay away from most. When eating low carb I do not wake up hungry. With increased carbs I wake up super hungry. We all have to learn our limits.

@adriennedunne1748 15 дней назад

An ounze of prevention is easier than a pound of cure. Stay off the carbs. It's just not worth it. If you binge on carbs, say on a holiday, jump into fasting for a few days afterwards, the cravings will be worse, but that's the price we pay for eating carbs. Thank you, Dr. Becky. Very useful as always 😊

@mommiedearest5337 15 дней назад

Carb addict here. If you can say no, say no. I’ve been trying to get back on track after falling off the wagon. It’s been HARD. So if you think you want that birthday cake, think again. It’s not worth it.

@rachaelayers5591 15 дней назад

This was so helpful and clear. Thank you

@internziko 15 дней назад

Dr Becky is my Keto Crush.

@gracegirl3 15 дней назад

Great information well explained! Thank you Dr Becky

@fransak2723 15 дней назад

Thanks for all the good reminders .

@denniscraig5836 15 дней назад

This was very well done. Thank you.

@charlessommers7218 15 дней назад

As always , great info 👍

@michaelibk418 6 дней назад

I just love the way you talk to us. I am constantly learning and it keeps me motivated, Today ist day28 since I track all my foot. Never over 20 gram of carbs or over 5 Percent of Carbs. Fat is around 80, Rest protein. I finally need to loose weight, 185 cm tall, 142kg. Gone up year after year after year. With fat leaver not other diet worked no calorie deficit either. So I lost 4kg in 4 Weeks. I am satisfied although one youtube there are lots of videos with double or triple weight loss I don't care. Thank you Dr. Becky for all the useful and non dogmatic Content. I am watching from Austria.

@queenimax2008 15 дней назад

Thanks for this great video

@tatyana.mikina 14 дней назад

I have some snacks for my kid in the pantry but it doesn’t bother me. Most desserts can be made keto if there is a craving, which rarely happens these days. I love butternut squash with protein. It doesn’t affect me and better than potatoes for my glucose. It is all about balance and making this lifestyle manageable for the long term. I know when I am making ketones, when hunger cues go away pretty quickly and I can fast longer easily. No tracking, no finger pricking. My weight has been stable for 2 years now. Tracking is important initially for reaching the weight goal and knowing the effect of foods. There is no one diet for all but it works for me and gives me freedom to eat without guilt.

@debiwillis9045 8 дней назад

Nothing wrong with potatos or squash, we women need them 1 week a month for our hormones

@tatyana.mikina 8 дней назад

@@debiwillis9045 do what works for your body

@alexmorgan3435 15 дней назад

And don't go food shopping when you are hungry. Eat first then go.

@karenk2831 8 дней назад

Great advice!

@Cya-bebetter 15 дней назад

Thank you, always wondered about this while I'm in weight loss mode...and seem to be in somewhat of a stall but I'm feeling so good!

@Helen-nv8el 15 дней назад

That was very helpful. Thank you. I'm F 82 and at my ideal weight after Low carb then Keto. I do need to be super careful or my binge eating gets triggered and I'm off down the slppery slope. The big problem is that at my age food is one of the biggest pleasures left in my life. I so miss coffee and cake with my friends

@muscleinthekitchen 15 дней назад

That is why there is alot of difference between articles and research studies . According to research there is no difference between intermittent fasting keto or carnivore as long as you are in calorie deficit and workout daily specially weight training you in a safe hands. I am a great proponent of IF i am still following IF but not in extreme way. I followed all these silly over hyped marketing diets and lost weight but loss of energy in the gym what i got gold medal? even a guy next to me is making good muscles with eating healthy carbs and feeling energetic. so i am back to oats apples and veggies and maintaining calorie deficit my energy is back. the more you lift weight the more muscles have capabilities to store glucose so dont dive into this stupid diets balance and consistency is the key.

@ctnbanks8753 15 дней назад

Very interesting topic i love the breakdown learned a lot, found the information useful Dr Becky.

@beckygillaspy 15 дней назад

Glad it was helpful!

@workinprogress-ye5or 15 дней назад

I put on 5 lbs but still the same size adding more carbs but I can lose it if I cut back again. I gave up a lot but sourdough bread and certain other crusty breads are my achilles. I wont give it up but I can't cheat 3 or more times a week for sure. I also cut pizza way down (and being in pizza capital of the world in a sense was hard) but I have it on birthday's, some holiday's or just a treat. I'm 65 now and find skipping breakfast and cutting carbs (not Keto) works for me but cheating is not as easy as when I was 30 for sure. : )

@k9rescuer934 13 дней назад

As soon as I read sourdough bread and some crusty bread (warm) I immediately started craving it….are we related 😂

@deb9806 13 дней назад

@@k9rescuer934 It's the best....and sourdough doesn't effect me the same way as others. I gave up sandwich bread 3 years ago....not worth it. It's better than candy and other things. ; )

@MarieDJones 15 дней назад

Dr. Becky, you are the best. Love your videos and have learned so much!

@beckygillaspy 15 дней назад

Thank you, Marie!

@filmic1 15 дней назад

Thanks Dr. Becky. Interesting you mention using Ketone strips in our glucometer. Must ask my pharmacist. Whenever I want to snack, I just take 1/3C of Kimche as a habit. Kills the snack craving immediately. I just had a small pink grapefruit (no lunch) and my BG shot up to 6.8 mmol/L !!

@orchidmuse 15 дней назад

I started to gain lots of weight and quick on high carb. Transited to Keto, lost some weight, wanted to get back to high carb or lchf. No way - started to gain weight immediately. No carbs for me, obviously.

@k9rescuer934 13 дней назад

Levels is great…..it’s just way too expensive!

@ginahamari7168 15 дней назад

15 months in I consider myself more lowcarb now than keto. I have just started adding some carbs back in. I like the idea of one a day.

@gregralph616 15 дней назад

I'm low carb for the rest of my days & perfectly happy to be. It's took a while, but I prefer my low carb choices. If they grew me a new pancreas & told me to go to town on my old diet I wouldn't. The idea of a green leafy salad & tinned sardines makes me drool in anticipation. You only really need to re-educate your taste buds. Anyone for a lovely bowl of pitted olives & cubed feta?😋

@ianstuart5660 13 дней назад

Yes, love those, yummy!

@Dwynfal 15 дней назад

My personal experience is that if you are T2D or metabolically damage, chances are you may have to stay keto or low carb forever. Unless your body regains the ability to handle glucose correctly then you just can't add carbs back without triggering the whole high blood sugar, high insulin vicious circle. The only way to check that is with an OGTT because as long as you're keto/low carb and successfully burning ketones your other test results, including your HbA1c will be good. An OGTT will tell you right away how your glucose metabolism is doing.

@thomashandyside5084 15 дней назад

I believe you are 100% correct. My own experience at 64 years old, after 5 years very low carb, one piece of bread doubled my blood sugar within 5 minutes (90 to 185). I concluded that for the remainder of my life I will be a low carber. I just can’t handle it.

@marilynflowers4315 14 дней назад

I am a 70 yr old female and I have been on a keto diet for over two years, and I have lost 50 lbs. However, my recent visit to the doctor for a wellness check revealed my total cholesterol outside the normal range at 280. The doctor said that I need to follow a low saturated fat diet which will require a limitation of foods that I normally eat, i.e. mayo, butter, cheese, nuts. I am curious if any other people have shared this same result after being on keto for a long time.

@beckygillaspy 14 дней назад

Hi Marilyn, you may want to watch my video on Mediterranean Style Keto: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-zIDDyuI2kKc.html

@londonshirefilms-angelaell8191 10 дней назад

'The health benefits of ketones'. There's a loaded phrase.

@mikebeshay952 15 дней назад

I lost enough weight. I’m now underweight and the sad part is that I lost muscles. I do exercise daily and I don’t eat simple carbs or processed food. I do intermittent fasting 16/8 for 4 years and my complex carbs intake is also very limited. My Hba1c is 5.2 I need advice please on how to proceed because losing mussels is not a good thing. Thank You

@BainsPummy 15 дней назад

Hi, I do Healthy Keto OMAD Only Carbs I eat is quarter cup of blueberries in my kefir. I sure enjoy my coffe in a morning and shot of neat bourbon in a evening. Thanks

@debiwillis9045 8 дней назад

Your bodybwill eventually need more nutrients

@BainsPummy 8 дней назад

@@debiwillis9045 Oh I take supplements

@RalfyCustoms 13 дней назад

My problem is maintenance, I hit my weight goal a couple of months ago, and really struggle to stop losing weight, today I'm 4lbs down and absolutely need to not lose any more

@rhodelragpa7474 2 дня назад

when to check fasting glucose when working graveyard shift? Thanks

@hughmann1927 15 дней назад

To start eating carbs again you need lots of care and attention. You will need to readjust to starches by having small amounts of them. I also recommend salads and potato salads but do not eat too many starches, even if resistant for a while until you adjust back. Forming your meals around blood sugar spikes at first, like salad then protein, then the carbs.

@hughmann1927 15 дней назад

Starches, flax seeds and some dairy. I keep those things in usually whilst on carbs as prebiotics, I'm not so sure about the flax.

@chrisa9159 14 дней назад

High fat/low carb - What about counting calories based on BMR and physical activity? Do I still need to restrict my calorie intake regardless of macro percentages and fasting? Or can I actually eat a single 2,000 calorie meal per day consisting of a 12 oz rib-eye, 8 tablespoons of butter and 4 whole eggs - and healthily lose weight?

@seanveach950 15 дней назад

We can eat whatever we want to eat. That choice is always ours. The video was excellent though at covering the ideas and options. Only detail I would debate is carbs being easy energy. Carbs are purged quickest because they are most harmful. It looks like easy energy, but it’s really not the reason, or so I have come to believe. Also, just as I am thinking about it, the goal is not to always be in ketosis, we must have an insulin rise every so often to break out of ketosis and allow the body to store and build. Careful of continuously chasing ketones.

@grahamparry608 14 дней назад

In the absence of carbs, How does your body decide which fuel source to make? Gluconeogenesis or ketones? Or do they occur simultaneously?

@beckygillaspy 14 дней назад

There are many things that go into that decision from the presence of ketones to immediate demands for energy.

@user-ch3co1rv3e 7 дней назад

I think the better question is “can I eat carbs again without allowing it to become a regular habit again?” I know I can’t, so I don’t put myself in the situations where my food choices are limited to unhealthy carbs. I’m at peace with my decision.

@stein-fredricsvendsen8530 15 дней назад

Sugar Addiction is a living Hell. Im 90% Animal based. I Have to stay away from from Diary, Sugar, starch and Sugar free product. Fat loss is on the Bottom of my lifestyle. Mental foucus and healthy energi levels balance is my main lifestyle. I lost all interest in alcohol. I will never go back to sugar snd starch. Keep my carbs close to Zero.

@Dannny_Mac 8 дней назад

Can diabetics go into keetosis?

@susanlaane9320 День назад

Carbs? Are we talking processed food or whole food plant based?

@debiwillis9045 8 дней назад

I thought we werent counting calories in keto?

@pabeader1941 15 дней назад

Why would you want to? You cured your problems so now you are going to go back to the thing that caused it. Might as well start smoking again...

@tammyasberry1328 14 дней назад

Do you have to have a prescription for the CGM?

@beckygillaspy 14 дней назад

CGMs are prescription-only in the US. You can ask your doctor for a prescription, or you can join Levels, which offers two paths to getting a CGM: Consent to being part of their 50,000-person research study on glucose patterns in people without diabetes, which allows you to use a CGM without a prescription. If you choose not to participate in the study, they will connect you with an asynchronous physician consultation to see if you qualify for a prescription.

@nonsolorasatura9093 15 дней назад

Why don't use instead xylitol (until 5 grams per day)? It is good for the teeth and it can be enough to satisfy desires for sweet things.

@orchidmuse 15 дней назад

Carb addicts will want more. Can't stop. Plus it's artificial, impact is not studied enough. Plus they say one is just cheating oneself - your brain does know that you love sweet taste, it's emotional, it's dopamine, so it can even give you an insulin spike. And it's easier to fall off the wagon - hard to resist a normal cake or an ice cream.

@MegaValuedcustomer 15 дней назад

At the 2:00 mark you talked about a state of carbohydrates being deficient. There is no carbohydrate requirement, so people can't be in a carbohydrate deficient state. Zero carb works great for many people. Thanks for the videos.

@GerbenWulff 14 дней назад

Your body tries to maintain a certain glucose level in the body. The level below that is what is referred to as deficient in the video. The body can make glucose, so the body does not require you to eat carbs - unless you are addicted to them. That does not mean that the body does not need carbs. If you get low blood glucose (hypo), this can cause serious damage to your body. This is especially a risk for people with diabetes. If people want to try a keto diet, then I recommend getting in it slowly. Start by cutting out sugar and eating whole foods, then slowly reduce the carbs. You do not want to jump into it and experience the 'keto flu'.

@ianstuart5660 13 дней назад

@GerbenWulff Definitely true, go slower to begin and have a better chance of longer term success!

@shakerabazaar3495 15 дней назад

Dear Dr. Is hotdogs ketogenic food? If yes, which one is the best?

@beckygillaspy 15 дней назад

They are low-carb but also a processed meat, so occasionally including them in your diet is okay.

@shakerabazaar3495 14 дней назад

@beckygillaspy Thank you, Dr 🙏🏻

@Raledo1 15 дней назад

How many ketones? I range between .03 and 1 … Is that good enough to keep me in ketosis?

@beckygillaspy 15 дней назад

You are within the range. Actually, nutritional ketosis is typically defined as blood ketone levels of 0.5-3 mmol/L

@melindajean5452 15 дней назад

I think DR Westman said you don't need to worry about ketones to loss and heal. If your under 20 total your fine.

@conniestoops8091 15 дней назад

@DrBecky I tried Keto at a friend's recommendation and actually dropped 30 lbs but never seemed to get into ketosis (checking with keto strips/urine). My friend said maybe it was bcs I have diabetes and take metformin & glipizide. Does this cómbo prevent ketosis?

@beckygillaspy 15 дней назад

Urine keto strips are an easy entry point for checking ketones. However, they become less effective over time due to your body adapting. A glucometer that tests a drop of blood may show that you are in ketosis.

@conniestoops8091 15 дней назад

@@beckygillaspy Thank-you, good to know. Do you know if they have a monitor that checks blood sugar and ketones at the same time?

@km-bo3zx 8 дней назад

@@conniestoops8091Unfortunately, they make their money by selling you test strips, that are used with the monitors, so (as far as I know) they all require separate test strips; one for blood glucose and another for ketones. Your best bet is to find a meter that does testing for both, even though it uses separate strips. I’d point you in a direction, but then this message would probably get deleted by RU-vid.

@km-bo3zx 8 дней назад

@@conniestoops8091Try the Keto-Mojo.

@km-bo3zx 8 дней назад

@@conniestoops8091No, they make their money selling test strips, so your best bet is to find a meter that tests both, but uses separate test strips.