5 Ways Fiber Boosts Your Low-Carb Diet Results
Video taken from the channel: Dr. Becky Gillaspy
10 Foods that Fight Low Carb Leg Cramps
Video taken from the channel: Dr. Becky Gillaspy
Dr. Rangan Chatterjee ‘Low Carb, Slow Carb and the Microbiome’
Video taken from the channel: Low Carb Down Under
Flax is high in nutrients and could be the ultimate low-carb fiber source. One tablespoon ground flax has 2 grams of carbohydrate, 1.9 of which is fiber. Chia Seeds: These have a fiber and carb profile similar to.
The high protein, low carb diet swaps much of your daily carb intake for protein. Although there’s no set macronutrient ratio, this eating pattern is based largely on the allotments of the two.Veggies are a great source of fiber (along with tons of other vitamins and minerals), so your intake shouldn’t suffer just because you are on a low-carb diet plan. Root veggies-like carrots, potatoes, and.1Eat a healthy assortment of low carb nuts and seeds.
2Add low carb meals such as Pysllium Husk Meal powder and Flaxseed meal to your smoothies. 3Eat a lot of green veggies and high fiber fruits. To make it easier, we’ve compiled a list of these low carb foods so you can start by adding these high fiber keto foods to your daily.When you’re planning your meals or snacks, always include a vegetable to help ensure you’re getting a dose of fiber at every meal.
Although all vegetables are good for you, focus on the highest fiber vegetables like: artichokes, peas, broccoli, cauliflower, turnip greens, brussels sprouts, carrots and avocados.Psyllium is sold under brand names such as Cilium, Alramucil, Genfiber, Maalox Daily Fiber Therapy and Hydrocil. Though it’s available via capsules and chewable wafers, Franziska Spritzler, RD, author of The Low-Carb Dietitian’s Guide to Health and Beauty, recommends the powdered form.It’s easy to add to your food.The yogurt contains fewer calories and cuts your carb intake by more than seven grams.
Not only that, but the yogurt with seeds and berries provides a ton more micronutrients, fiber, and.A low-carb diet may be a good option for people looking to lose weight. On a carbohydrate-restricted diet, your body will rely on fat and protein as a source of energy, though neither is sufficient.The best sources of this type of fiber are dried beans and oats as well as a few vegetables.
When adding Fiber Rich Foods to a low carb diet you should consider the carb to fiber ratio.Keto Diet: The keto diet, aka the ketogenic diet, originally started in the 1920s as a way to help treat epilepsy, but since then it has become one of the most popular low-carb diets for weight loss.The best sources of fiber are vegetables, whole grains, nuts, seeds, beans, legumes and fruit, says Mayo Clinic. Strict keto diets typically restrict all of these ingredients because they’re high in carbs.
Howeve.Green leafy vegetables: Make sure your diet is rich with lots of green leafy vegetables like spinach, kale and cabbage. They are not only low in calories, but also high in fiber and contain calcium and Vitamin C, all of which promote weight loss and help melt belly f. As for having coffee or tea during your.Low-carb diets generally require 50 to 150 grams of carbohydrates per day.
High-protein diets generally require 30 to 35 percent of your daily calories to come from protein, or about 120 to 140 grams of protein per day for a 1,600-calorie diet. Because fiber is a type of carbohydrate, high-fiber foods contain.Generally, dairy products and nuts are a good way to meet your daily fat intake, but know that some of those items may contain more carbohydrates than you think. For example, yogurt topped.So you might be wondering: Is it possible to be low-carb and still include fiber in your diet?
With these eight high-fiber, low-carb foods on your side, the answer is definitely yes. 1. Chia seeds.
List of related literature:
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from Feel Better Fast and Make It Last: Unlock Your Brain’s Healing Potential to Overcome Negativity, Anxiety, Anger, Stress, and Trauma | |
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from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
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from The Dubrow Diet: Interval Eating to Lose Weight and Feel Ageless | |
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from User’s Guide to Nutritional Supplements | |
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from Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The Evidence Report | |
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from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition | |
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from Timeless Secrets of Health and Rejuvenation | |
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from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast | |
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from High Fibre Keto: A 22-Day Science-Based Plan to Fix Your Metabolism, Lose Weight & Balance Your Hormones | |
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from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
66 comments
Hi Dr becky. May I know if you think keto diet is good for colon cancer patients? What to eat and what to avoid? Thank you
Can you point me to the best low carb diet plan. Ive been doing keto but not sure Im going to be able to. I have two strikes against me and it me a bit that it will just make me gain instead of lose. Thanks
He is awesome. This is how I have been eating for over 3 years, more keto like but along the same lines. Everything has improved even muscle growth. Blood work awesome.
Thanks! Every night… I eat all but swisschard and avocado.
hunter gatherer milking a cow???????????????????????????????
Dr. What is ur daily diet and how do you manage your work diet rest balance…pls do a personal reflection vedio…thank you so much…i watch all your vedios to learn and practice
One realization that really changed my view of nutrition was that our bodies can manufacture food, glucose in particular. This means we dont have to ingest so much carbs. Simple but profound realization for me.
Respect that nhs doctor use his own brain instead of stupid programming
Thanks again dr becky…Please can you make a video about how to invert the macronutrients grams of fat,proteins, and carb into weigh grams of each for example broccoli, meat,and gras fed butter on keto diet….i have stil difficulties in doing this in a proper way. That’s to say for example 150 gram macronutrients of carb into how much gram of broccoli in weight!!!!!! Please dear Dr. Becky…Wish you good lucksssssssss
I have just found you today l’m delighted your from the UK so am I but I’ve been listening to Drs from abroad mainly America. I have cervical cancer type adenocarcinoma & l wonder if a 30 day fast would cure this. I am now on my 4th day of the fast as l want it complete before my next CT Scan which will be in Feb’18. Currently, l am on the ketogenic diet, l dont eat any sugar, nor do l drink. Please tell me if you can if you think my 30 day fast will help?
Thank you in anticipation.
I have a friend with breast cancer she needs help, how can DR. Rangan help
Yep, this guy is making a lot of sense, we need to get past this fighting about the 10% that’s different (and perhaps irrelevant) and ignoring the 90% that has commonality. It’s a matter of seeing the common threads through the apparent conflict or contradictions. I think people tend to see contradiction and throw up the hands and turn off the brain.
I always knew the medical profession is incorrect with their way of treating diabetes 2. In the past 21 years I have got fatter on their diabetic diet and increased medication to a ridiculous quantity. You make so much sense, that is for sure.
On your 0,1,2,3 program, why cooked vegetables? Raw are so yummy!
Great lecture. However, I think it is important to note that a large portion of the population have altered microbiome due to c-section, antibiotic usage etc. Adding fibre to an already dysbiotic gut can aggravate the immune system, particularly when SIBO is involved.
You don’t have to apologize for being into slow carbs. Everyone is different. Many people who do the ultra low carb diets are body builders or people with goals that don’t fit for the average person. Circumstances also differ. I, for instance, can tolerate large amounts of carbs if I’m exercising every day. Right now I have a knee problem that prevents it so I’m cutting back my carbs. I also enjoy having the freedom to have an occasional slice of pizza or bottle of wine without sending my carbs through the roof. Since I’m almost always under 50g, either of those things doesn’t put me over 100. Of course, I have to have one or the other and not both and I can’t do it all the time. David Ludwig of Harvard has had very good results putting people on a 100g per day program. I’m looking forward to potatoes with skins, etc. when my knee is better. I’m even experimenting with resistant starches right now. There’s more than one way to skin a cat.
Finally! I’ve been waiting a long time for this video. Thanks.
Excellent. Nice to see he took a new turn on the LCHF message.
This is great, thanks! Can you please give me some suggestions on curing lymphedema swelling in calves feet and ankles, naturally. I’ve had a procedure involving 3 vein stents pushed into my groin and it helped but not 100% I’m 45, only slightly overweight and don’t take any medications. Thanks in advance.
Becky I love the information that you share with us. You are awrsome.
Imo the world is slowly but surely turning around and understanding that low carb high fat is the way for us to go for optimal health. This information is gold.
Not so much Low Carbs but NO GRAINS:)
I’m not worried about some Carbs from Carrots & Cabbage but I only eat a small amount of potato:)
So eat like the hadza tribe…. tubers, berries, fresh meat, animal fat. raw honey sometimes…fine!
Much appreciative content! Avocado is one on my favorite food
I have been eating ONLY grassfed butter, cream, brie,olive oils, pure nut butters, fatty meats, fish eggs with spinach, kale, onions since a few days now. I feel much better than when eating carbs
It is not “new” science, really. Do read Gary Taubes’ book “Why we get fat”. Quite shocking really, how long we have known about carbs and how it was killed by bad science and bad scientists in the 60s, 70s and thereafter.
Just watched both seasons of Doctor in the House and it was fan-freaking-tastic!! I work in medical research, and the focus is almost entirely pharmaceutical… which new pill can fix the symptom of “X” chronic disease. NASH (non-alcoholic fatty liver) is getting a lot of attention now, and no luck with drugs so far. Recently a relative was diagnosed with it and the doctor told him the only thing he’d found that worked for patients was change in diet. The doc recommended Atkins; the relative went with Keto. Within a week all liver values within normal limits, and the liver keeps improving. I know that’s an N of 1 but many 1’s add up. And BECAUSE there was no pill, the diet/lifestyle was the recommendation in this case. I’m a believer. And I so appreciate ALL the voices speaking out about the dietary approaches to so many diseases so we can all become more informed and make better decisions.
Yes. I’ve been thinking about adding psyllium as my stool has gotten very hard of late since I cut out veges. Thx for the reminder.
These would be my simplest statements to build health (and the microbiota)…
1. Eat minimal sugar and flour
2. Eat more fiber (particularly non-starchy vegetables).
3. Eat mostly food that would perish in a day to a week if not refrigerated.
4. Do not fear healthy and neutral fats, including saturated fat.
An interesting contrast to the studies on the effects of high vs low fiber diets, as presented by Dr. Paul Mason, also on the Low Carb Down Under channel. Simply enter his name and ‘fiber’ in the search window to listen to his interesting talk.
I’m curious why you recommend only 25 grams a day. That’s lower than the recommended daily intake. You clearly recognize the benefits of fiber, why don’t you recommend more?
First, that blouse/sweater or whatever looks good on you esp. that color. All great foods displayed here, but not all agree with my system. Sad, I love avocados, but they tear me up! Spinach is good food, but the oxalic strike caution in me and I avoid it almost completely. Why? Once you have a serious kidney stone attack at 0 dark 30 hours you don’t want to go back there again. As for pumpkin seeds and testosterone (male here of a certain age) I limit the intake of these seeds. Seems for my body; limiting (amounts) is key to pain free digestive function. I do take occasional supplements, but I’m not religious about being regular/routine-ish. Seems less is more for me with foods and supplements. I gauge how I feel a lot on what I consume. Weight loss has never been a need. Energy, general good health is the motivation. Seems the key to this way of life is learning the key foods /supplements that work for me and my state of health at the time. I’m a walking experiment, and slowly figuring out what works and what doesn’t. It’s a very individual thing. All ingredients matter. Eating out can be like living on the edge… a risk taking event. For that matter trusting food labels can be too. Many variables forever changing with many factors. Finding what works for you is worth the effort and constant work. K.I.S.S. IS KEY…. BE A SCIENTIST… PAY ATTENTION TO THE END RESULT OF WHAT YOU PUT IN YOUR BODY. Hence, as few different food items in a time period helps to learn what works and what does not. Burn out the research…. learn all you can about all foods. This Channel helps to make it easy.
The on thing I disagree with is your mentioning the doctor story ie asking them about the use of salt in diet THEY TELL YOU TO EAT NO SALT… THEY ARE OBSESSED WITH LOW FAT @SALT LESS DIET SO ASKING THERE ADVICE IS A NO GO FOR ME…
It always frustrated me so much when people on keto ignore their fiber intake even saying that they don’t really need fiber on keto. Nuts! Thank you!:-)
I enjoy your videos but in this one you talk a lot but failed to describe the fiber in the food you showed.I still do not know why there was onion on one side and avocado and some other stuff(we do not know)on the right…….I wish this video would explain all that food on the left and on the right…..it looks incomplete…..
Ello Becky
I’ve found your channel only few days ago and…..
I’ve already decided to watch All Your Videos from the beginning
I think am gonna learn a lot
Personally…
Am not trying to loose weight…
Am just simply not well.
Last year I had a Double Bypass of Pancreas and Liver… both of these organs are damaged…
But am not Diabetic….not even near to become one…
I’ve always eaten pretty healthy, (as much as we did know about food 20-30 years ago…)…so my health problems are not caused by Wrong Feeding habits.
But now….after this serious surgery…I don’t have a clue where am standing with food.
What’s important…..I forgot to mention my Pancreas doesn’t produce ENZYMES so with each food I have to take CREON (enzymes made out of Pigs liver) which ideally should help me to digest any food.
Dietitian are not a great help
I hope you see my confusion
So….I’ve decided to educate myself…
Am trying to find Balance in what I eat and…
Am trying to find a Way of Living where I would know what food couse me a pain.
Yes….food makes me ill when is not the right one…or the right combination..
I don’t know where am going with this all, but am happy that at least am moving forward…instead of giving up and just sitting in my a*se
And it’s hard for me….becouse my body….my organs don’t work as any other person…
Anyway…am just about to start watching you from the beginning….6 years ago
I can promise you I will be in touch with hundreds of questions…
Thank you for now xxx
As always, great video! Hope you and Keith have a great day.
Much appreciative content! Keep them coming, pls! God bless!❤️
Hi Becky, I’m learning about net carbs, that you subtract the fibre count from the total carb count, which is equal your net carbs. What if by any chance that you say your carb count is 10 grams, and your fibre count is 15 grams. Does that mean you have a carb count of zero, or you get a negative carb count. Can you please do a video regarding that. Thanks Becky. Have a great day or night, not what the time is over there
It’s funny because I started having some leg cramps lately and couldn’t understand why and you just came on
Thank you this helps alot
I blanch my Broccoli, does that remove a lot of the needed nutrients?
Thanks so much
. I did have a question about beans. Are they ok for fiber to add to my diet.
This is a great video. Getting enough but staying under the macros is tough. I take it from the net carbs argument that taking a fiber supplement won’t take me out of ketosis, but videos never talk about it. Thanks. And thanks to all the commentators.
On one hand, he is a doctor and I love his ‘ treat with lifestyle’ apporach opposed to most nhs doctors.
But my problem with this almost paleo/ keto diet what most moderns doctors, (for ex. dr. Axe) and nutrition websites promote, that it is not how people ate in traditional cultures, and they somehow still managed to be healthy. Like, mediterranean diet does not prohibit wheat( is durum wheat better then?) Eastern diets rely on rice, english and irish on potatoes, and even middle eastern or eastern europian people ate homemade bread daily(often sourdough) which is more affordable then relying on proteins to fill you up. How could I feed a family of 4-5-10 -whatever with salmon, nuts/seeds, good quality meats(organic I guess) and avocados? Because dr.Chatterjee states this is sustainable, well, I dont think it is for everyone.
Somehow since after paleolit times people managed well with carbs, just the last lets say 50 years of fast food, sugar consumption and inactive lifestyle, paired with emotional eating caused this situation with mass obesity and all comes with it.
I think paleo and similar diets are a way of overcompensating the last 50 years.I would welcome a for/against discussion with viewers
Omg, I remember this guy now! When I used to watch tv he’d sleep down people’s houses. It was a great show, dumbed down for masses.
Dr Becky…. I am an RN…and am really interested in Keto and have been watching your u tube channel. Great stuff!!! I have been on it and in ketosis for about 6 weeks. Only lost 3 pounds. I do spin classes about 150 minutes a week. My question is….if you have ketones showing in your urine….how do you know that u are using stored fats as opposed to plate fats? It seems to me that if u want your body to run on fat…to loose fat it needs to run on stored fat not plate fat? So….it seems once you become fat adaptive, u should reduce plate fats to increase your body tendency to use “your” stored fat? FYI….I am insulin resistant. 5’4″ 176 51yr old no chronic diseases. Thanx much!!!!!
That’s great information ❗ I miss you. Glad I got a chance to catch you again.❤
Becky any thoughts on shredded wheat cereal? No sugar, high in fiber, but loaded with carbohydrates!
Great video! My husband struggles with muscle cramps. He’s a healthy weight & is not keto. He enjoys these foods & this is helpful to encourage him to eat better. Thanks so much!
avocado
spinach/ swiss chard
broccoli salmon/ beef
salt (ask Dr. if you have medical issues such as kidney/heart disease, blood pressure)
dairy (esp, yogurt)
nuts and seeds (esp. pumpkin)
bone broth
I’m convinced that all of my crew in Ketoville have cameras somewhere in this house. Night thigh and foot cramps creep up on me often. Yup…MORE whole foods along with the electrolytes drops…thanks for the grand variety!!
I do remember how fiber can ” clean” you out, so we must start slow with that bag of added fiber. I made a keto bread, it tasted so good, I ate more than I should have. Needless to say, I had flushing diarrhea. So beware….small amounts at first…..lessons are repeated until learned….
He speaks too fast. Needs to take some tranqs prior to getting on a stage.
Hello. Do u have any info or videos on bloating? It’s a big problem Thanks.
Akkermansia loves perodic fasting. The Hadza do everything correctly!
Liked this. Hope there is more to follow. The one agreement I noticed among the various types of diets is that sugar and processed foods are poison. Goes with what he said about agreeing with %80 of ideas but fighting over the rest. Drop those monkeys and you’re already doing better.
Almost no Low Carb High Fat proponents seem to be against non-starch carbohydrates. After all, people don’t get Type 2 diabetes from eating a diet high in cauliflower, leafy greens, etc.
Potatoes and grains, however, contain enough starch (glucose sugar molecules linked together) to shut off fat burning.
Dr. Georgia Ede, MD cautions that not all non-starch plants are without risk, ‘The Risks and Benefits of Eating Plants’. Sally Norton points out that many common food plants contain potentially hazardous levels of calcium oxalate: “The Loss of Seasonality and the Overconumption of Plants’.
Thanks for this great info.! I’m looking forward to your upcoming video regarding this one!!
Thank you, Dr Chatterjee, great to see an NHS practitioner speak out about nutrition. I saw you on BBC Breakfast this morning, then found your talk on youtube quite by chance. Fantastic! I have recently become an active member of my local PPG to share with others the latest on healthy living and, as with doctors from the US I have been listening to, you are very inspiring! Please keep this work going.
Dr. Becky, you are a gem. Thank you for teaching us. Many Blessings!
A trick I use for stopping night cramps is to have a small piece of soap in the bed near my feet. Dont know why but it works.
Luv my guac/celery ev day w my meal along w green tea w cinnamon or bone broth. Macadamia nuts are satiating and pecans are my go to but I’ve eaten more pumpkin seeds lately. Seems to help. My mag supplements b4 bed also help calm me down too. Thanks Dr Becky!
Yes please. I need to know what foods to eat on Keto. I struggle with constipation on this diet.
My mom was right!
“Eat your vegetables or you don’t get dessert!”
I would add celery to the list too (organic) great source of electrolytes
My 9 yr old struggles
Sometimes with constipation.
He is slender he eats veggies fruits.
Likes the junk also. Doc told us to give Mira LAX.
I think there is a better way? thanks Jennifer