Keto Eating for Beginners. My Rules

I start with homemade sauerkraut. Then I add the following, tablespoon of olive oil, turmeric powder with ground black pepper, a teaspoon of my ground garlic, raw honey, ginger and lemon mixture. I then add a handful of pumpkin seeds, 2 Brazil nuts, some walnuts or pecans. I mix it altogether and serve with 2 poached eggs. It is filling and very satisfying. Also my arthritis stiffness is mostly gone. May not be truly keto but you may adapt it to your desire.

Back when 6 eggs used to be 1.32…..

Best coffee on keto is 11/2 cup strong black coffee add 1 Tbs MCT oil with a 1 Tbs high fat butter,add a pinch of cinnamon and a pinch of salt and one egg yolk,Blend well until smooth and enjoy.I guarantee this is a great start of the day.Tasty and most importantly no coffee jitters.

for a diabetic on GLP-1 now following keto food plan, would supplementing with MCT or Ketones be more effective? weight loss is not my problem.

Dr. Boz, what do I do about Keto breath?

Stop pushing the sardines on me. It aint gonna happen.

Bratwurst,is loaded with sodium nitrates

Great video on Keto for the newbies to Keto — Well worth watching . . .
and to
Avoid falling into the "Net Carbs" Bull S### ! ! !
Net Carbs / Keto Friendly and the rest are all Bull S###, so don't fall for it — Track real Carbs and NOT "Net Carbs"
.
EXAMPLE:
1 Tablespoon of Sugar has 13 grams of carbs.
2 1/2 Tablespoons of psyllium husk has 13 grams of Fiber.
Thinking that you can consume: 1 Tablespoon of Sugar with 2 1/2 Tablespoons of Psyllium Husk for Zero Net Carbs ???
Is CRAZY ! ! !
.
Looks good on paper and with math: 13 Carbs from Sugar Minus 13 grams of Fiber ===> Zero Net Carbs
.
Good Luck loosing weight if you believe this ! ! !
.
To be successful, track the REAL CARBS
I suggest carrying around a small pocket pad and pen to track Every carb you consume thru the day.
That way you don't have to remember them and you can track them Accurately.
And again,
.
Throw out that "Net Carbs" Bull S### advertisers are selling you;
Throw out that "Net Carbs" Bull S### Weight Watchers is selling you;
Throw out that bag of "Keto Friendly" candy with Zero Net Carbs.
.
Be a success story by tracking Real Carbs . . .
.
~ Guy A. ~
.

Is it ok to us mct oil in coffee?

I love eggs, but couldn't possibly eat 6.. I can barely eat 3…

Nobody eats 6 eggs at a sitting. 😢

I've used a keto diet for the last 18 months. That, plus some exercise (swimming), has allowed my to reduce my A1C from 11.5 to 5.4 with no drugs. I listen to professionals such as yourself, Dr. Eric Berg, and Dr. Sten Ekberg.

I am very confused when told to not focus on NET CARBS. My understanding is that the difference between carbs and net carbs is fiber. I'm also told that fiber is extremely important, particularly for someone that's doing relative intense exercise.

My guess, is there's something I'm not understanding.

Aren't B vitamins destroyed by heat? Like hot coffee?

Good ideas – Thank you!!

以下是 Dr. Boz（Annette Bosworth）影片《Keto Eating for Beginners. My Rules》的中文摘要：

標題：生酮新手入門：Dr. Boz 的生酮守則

講者：Dr. Boz（Annette Bosworth 醫師）

🔑 重點摘要：
生酮飲食的核心原則：

~~~低碳水、高脂肪、適量蛋白質。~~~

每天碳水攝取 少於20克總碳水（Total Carbs） 是關鍵。

強調「總碳水」而非「淨碳水」（Net Carbs），因為許多產品以「淨碳水」混淆視聽。

初學者守則：

先不必算卡路里或追蹤脂肪攝取量，只需確保碳水非常低。

~~~專注於 戒掉碳水成癮（如糖、麵包、義大利麵、水果等）。~~~~

~~~~多吃天然脂肪，如牛油、橄欖油、酪梨、蛋黃等。~~~
~~~間歇性斷食的作用：~~~

隨著身體適應酮體，進食頻率自然會下降。

建議從 一天兩餐 開始，逐漸縮短進食窗口。

空腹狀態下進入「生酮」效果更佳。

如何確認進入酮症狀態？

Dr. Boz 推薦使用 血酮+血糖指數（Dr. Boz Ratio） 來追蹤效果。

血酮越高、血糖越低，代表越接近脂肪燃燒模式。

錯誤與陷阱：

常見錯誤：依賴「生酮零食」、加工代糖食品，反而攝入過多碳水。

初期可能出現「生酮感冒」症狀，如疲勞、頭痛、水腫等，補充電解質（鹽、鉀、鎂）可改善。

心態建設：

把生酮當作 生活方式（Lifestyle），不是短期減肥法。

身體需要時間去燃燒脂肪並重建代謝彈性。

But LDL is causal with death right?

Thanks needed this simple list to get me started. 🙂

Chicken skin, palm oil for fat, …
…minced buffalo/beef, near expiry date thus 50% offer priced but still fresh enough, (immediately put into frezeer when home … or boiled or baked for longer storage life)…
… chicken gizzard, liver,… fish roe/ salmon belly (divided into smaller 25g or 30g pieces) for omega-3 fat…

Your course it way to expensive!

for me…once a day: 2-3 eggs, chicken/or chicken sausage from trader joes, goat cheese, a few jalapenos, avocados. sauerkraut once in a while. going to try yogurt…pork grinds when i have it…sometimes beef jerky….don't feel bloated during the day,

Or do we are these other foods in between in the middle of a sardines diet?

Does your sardines diet have enough fats to keep you ketogenic for even 100 days without getting nutrients deprived?

Its tough to give any credibility to this when she says sausage has carbs and asking someone to eat a can of sardines by itself, not to mention she doesn't even mention fasting or eating just 6 hours of the day.

Zepbound is so much easier, such a relief

If wanting to loose weight don’t calories count?

What is your opinion about air fryers? Are they safe to prepare high protein foods?

Chicken wings are one of the most expensive cuts off a chicken.

Ummm…..I couldn't eat 6 eggs at once without creating some serious air pollution… However, I'm sure 2 will be fine.😅

6 eggs breakfast? That's a lot.

6 eggs! I don't think I could eat six eggs at once!

Six duck eggs just cost me $4.99!

6 eggs!!! Now $3-$4 in my area! Just not feasible for the family budget

6 eggs? 😮

Sardines……gag!

Beef. Steak on the grill

How about do a video on keto for people with CKD?

watching this while the cheapest eggs you can get at aldi are 5.97 🥲

I love sardines with lemon/lime, pickled onions, pink salt, black pepper, and lotsssss ot fresh garlic

lentils

Hi doc, can i start doing keto while im on a statin? For i have a mild heart attack last Nov of 2023, i want to stop taking statin and other medication i want to ship on a natural ways.

Thanks and godbless

I surveyed ALL the packaged shredded cheeses at my 2 local markets. None had potato starch–they ALL had Natamycin added and you can see the coating on the cheese. This antibiotic seems to have replaced, across the board, potato starch. I don't think adding Natamycin to cheese to "avoid clumping" is a good idea. I never buy shredded cheese anymore and grate my own now.

Ive found it becomes extremely hard to eat good food on keto without spending money.