4 Things to AVOID When You Start Low Carb

When you put the effort into a low carb diet the results come. But anytime you change your eating routine, you open the door to mistakes that can knock you off course. In this video, I share four things to avoid when you start a low-carb diet.

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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.

[RAG-Learning]

Love these people who go straightforward to the points, no bla bla bla ...You're amazing in the way to explain it, directly, no wasting you

[hinaenvironmentalsolutions]

For 9 years I have been doing this. No longer diabetic. Lost 100 lbs.

[oldtymer]

I just finished my 40th week of Keto/I.F. and I've lost 92lbs!

But I wasn't so successful in the

It took me 40 days to lose my first 10lbs as I began by cutting my three meals and snacks down to two meals and no snacks. Then I began slowly weeding stuff out. Rice and corn was first because I don't eat much of them, then I started swapping out sugary stuff like Hines ketchup for Hunts 50% less sugar ketchup, and my Hersey bars for Lindt 80% cacao bars. Bread was the last to go and it broke my ❤️ because I use to turn everything into a sandwich - everything!
I didn't start exercising until after I lost about thirty pounds because I just didn't feel confident in my ability yet - I could barely walk thru the Walmart parking lot to get my meds without stopping to rest!

I've had slip ups along the weigh (get it?!) and during the Christmas holidays I took a nine day break to enjoy family and friends - 11lbs found their weigh (lol!) back to me in those 9 days, but once I refocused they left me in four days. Recently I got hit with Omicron varient of CoVid and I lost 5lbs in three days. When my health returned so did my appetite, but I stuck fast to my Keto/I.F. weighs (!). That 5lbs stayed gone and others left soon too.

Don't be a perfectionist when you do this. You'll lose some battles, but if you persevere you'll win the war.

I'm 6', diabetic (formerly?), off all meds, just turned 62 feeling like I'm 42. 92lbs gone, 68lbs to go. I hope this gives someone reading this hope too.

This is all about the journey. You'll get to the destination in time, just enjoy the journey. I wish everyone reading this good health.

[HappilyCarnivore]

Update: After about 7 months of keto I still wasn't getting enough results as far as reducing my bloat, liquid stools, and a host of other things so August 2021 I switched to carnivore. It's June 2023 as I write this, so I've been carnivore for about two years. Carnivore was the final step I needed. No more bloat, water retention, liquid stools, pain, anxiety, depression, and the list goes on. Keto is great, but for some of us it's not quite enough. If you're keto and getting all of the improvements you need then carry on, but if you've been keto and still have a lot of issues, improved but not gone, then you might consider carnivore.

I'm watching this on November 9th, but I started keto about a week before you made this video. I was in bad shape before I started. A good 7-8 years ago I started having health problems (severe abdominal bloating, moderate water retention, gallbladder pain, pain when walking, just in general, and also in my heels, weird feelings in my head, daily diarrhea, among other things). I would get up feeling bad and go to bed feeling worse. And no matter how "healthy" I ate, no matter how much I exercised, I never felt better.

Then five years ago I had to have my appendix removed, as well as a fourth of my colon, because the appendix ruptured and caused gangrene. Up until this time I had been a heavy smoker. For over 20 years I had smoked one to two packs a day, and sometimes as much as two and a half or three. I had tried quitting and never could make it past the fourth day. But I was in the hospital for a week, so I figured it was then or never, and when I went home I just didn't smoke anymore. It was still hard, and there were tears, but it was doable. Now I really thought that quitting would make me feel better. Sadly it did not. I stayed smoke free because I probably couldn't manage to quit a second time, but boy was I disappointed when I didn't feel any better, and in fact kept slowing feeling worse.

About a year after that I was diagnosed with hypothyroidism. My TSH (I think it was TSH) was 48 and my triglycerides were over 1000. But hey, I thought I'd found what was causing me to feel so bad. I'm going to feel better now, right? Well, some, but not much. My mental health and moods slowly improved, and I stopped feeling cold all of the time. Perhaps there were other improvements I haven't noticed. But my energy was still low, all of the symptoms I listed above remained and continued to slowly get worse. My triglycerides did come down to a more manageable number, but they never lowered to optimal range.

I didn't have full coverage through any of this, and we were low income, so I didn't push it a whole lot because that meant more visits and tests to pay for. But then in January I was able to get fully covered. I was so happy! Now I could push doctors to find out what was wrong with me. And they did try at first. They did a food allergy test (negative), and then suggested I try a gluten-free/low inflammatory diet, which I gladly did. This did help some with bloating and diarrhea, but everything else stayed the same. And through all of these years my weight had just been going up and up and up, my symptoms got worse and worse, and it got so bad that I would feel like crying at just the thought of living all the way to 60 (I'm 48). What a miserable existence to live for another 12 or more years.

When I went back for my recent labs and that's when two things happened. First, the PA I saw that day refused to discuss my physical symptoms and insisted on referring me to a psychiatrist, which wasn't just extremely frustrating, but let me know that maybe I was on my own. The second was they luckily gave me specific numbers for my A1C. Usually I have to drag specific numbers out of them. I think maybe they were trying to tell me my numbers were a problem, but they didn't do a good job of it.

So anyway (and sorry this has turned into a book), after calming down from what was a horrible visit I got to thinking about my A1C number, which was "normal" at 5.6. I looked up the number and found that I was only 0.1 point from being pre-diabetic. And researching about all of that is how I started learning about insulin resistance ... which accounted for many of my symptoms! And that's how I ended up researching the keto diet. I had heard of it before, but I'm not one for doing fad diets, and plus I was just way too tired, mentally and physically, to try something new unless I thought it would work. So I had ignored it. But then I watched a video by Dr. Sten Ekberg thoroughly explaining insulin resistance and how a LCHF diet could reverse it. Obviously I don't know for sure that I'm insulin resistant since I haven't been tested, but as I've said, I'm basically on my own, and it really seemed to fit.

So I started keto on October 7th. I kind of just jumped right in, but it wasn't so hard because I had already been lowering my carbs some, had been avoiding gluten, had been working on cutting out all sources of vegetable oils, and was rarely eating sweet treats. But along with just jumping in I've also searched out video after video from trusted sources like Dr. Becky Gillaspy, Dr. Eric Berg, and Dr. Ekberg so that I can make sure I'm doing it right and correct what I'm doing wrong. I'm trying my best to do mostly clean keto, which is challenging in my rural Texas town, so sometimes I allow myself things like pepperoni that doesn't have the best ingredients, and I don't always eat free range chicken or eggs that come from free range chickens, or butter that comes from grass fed cows. But I do try to buy as many of the better, cleaner options that I reasonably can.

Anyway, to my results, which is really all that was asked for. I really am sorry for the book, but I just had the strong urge to share. But yeah, my results from going keto have been amazing. I mean I was in such bad shape that obviously I'm not running any marathons, but my energy levels have noticeably increased. My bloating and water retention is almost gone, too. My bloating would be so bad that by the evening it was too miserable to sit up at the computer. I would try sitting on the couch, but that was also miserable, so I would end up going to bed early, where I was also miserable, but could at least sleep through some of it. I'm not miserable anymore! I have a lot of muscle weakness, but I'm able to exercise a little more than before, and so I'm working on that.

I forgot to mention my knee injury from three years ago that has kept me from being able to fully bend or straighten my leg, but now I have hope to lose enough weight to get that fixed, hopefully without surgery. And I really can't wait to have it fixed because I want to be able to exercise harder. I feel good enough now, and have the energy, so now it's mostly my knee holding me back.

But back to results, not only do I feel a lot better, but I've lost 20 lbs this first month. I started at 253 and this morning I weighed in at 233. And never do I feel hungry or deprived, and I still get to eat my favorite vegetables, and butter is no longer a no-no. I really love butter. Bread, not so much. It was just a butter delivery system. LOVE butter. Although I'm trying to incorporate EVOO and EVCO into my diet, because woman cannot live on butter alone.

To anyone who has read all of this, sorry and thank you. lol

[darcyhamm]

I've been on a low carb diet since April. I've lost 45 pounds and feel so much better. I don't have the carb cravings any more. The joint pain is gone and I feel 10 years younger (I'm 63).

[robraker]

Dr. Becky - YOU ARE A PURE TEACHER! Well organized, professionally delivered with an incredibly confident, calm disposition. Carry on! I'm confident you are helping countless others.

[seniorpastorbobgcv]

I am seventy years old. So far every word of every video from Dr. Becky I have found to be true. The knowledge of nutrition alone has been a great eye opener. I began my low carb, no sugar, reasonably high fat lifestyle change twelve weeks ago. I have lost 20 lbs with no exercise and I feel better than I have in years. My blood pressure is markedly lower and once over the hump of initial changes to a fat burning body it has been relatively simple and easy. Thank you sooo much Dr. Becky for your concise, “no drama” informative videos!

[margotaylor]

I hv recently switched from a high carb lifestyle to a low carb. The weight loss was a benefit but ridding my body of the inflammation and the joint pain were the best part. My husband has experienced the same benefits, his back used to lock up and since going low carb 2 months ago no back pain. It’s worth it for anyone on the fence, and most of all... you are worth it!!

[GaryD]

I went low carb because of my diabetes. The weight loss ( 40 lbs. ) was an added bonus. My A1C went from a high of 8.2 to 6.3 and 5.7 within 6 months. Any doctor who doesn't advise diabetic patients to go low carb is doing them a disservice. I am still trying and videos like Dr. Gillaspy's are so helpful.

[milstringfellow]

At 61 I almost died with my ADL artery 99% blocked even though my total cholesterol never got above 180. During a heart cath I flatlined twice and ended up on a life support/respirator until a double stent was inserted. Was put on 3 BP, 2 cholesterol/ statin and acid reflux medications which made me feel like I would of been better off dead. All any doctors did was prescribe more medications. At 64, I took matters in my own hands when I accidentally found Keto. I wasn’t looking to loose weight, only to feel better. After 5 months on keto I stopped ALL medications. For the past year my BP average is 110/65 (was 142/80 with meds.) HDL from 25 to 60. Triglycerides +100 to 60’s. Blood glucose 145 to 85. Also, 65 lost and kept off for a year. I am now very active and at 66 actually feel like I did at 40. I will say, Give keto a serious 2 months and your brain will tell you, “I’m never going back to the crazy way of eating (killing myself)”. I would recommend this way of life to anyone. KETO FOR LIFE

[robertoenriquez]

As an Asian, rice is life so it was extremely difficult for me to give up on ir at first but eventually I got used to it and I eat cauliflower rice or brocoli rice as a substitute

[joconnor]

Admire your immediately addressing the subject matter. Some speakers drone on for several minutes before introducing the supposed subject matter. Good job.

[ruthdorward]

I started a keto diet at the beginning of 2020. I am 63 and had slowly put on weight after menopause. I wasn't really big but felt uncomfortable and could only see myself putting on even more weight as I aged, and I remembered how slim I was in my younger days. I have now lost 40 pounds, am feeling better than I have in many years, am sleeping better and am more active. I find keto easy to stick to as I can eat many things that I love eg cream, cheese, bacon, full fat (unsweetened) yoghurt etc. I don't miss the sugar/carbs and find it easy to say no to them. One thing I would recommend is to do your research and educate yourself on how your body works and what carbs actually do to your system. It's an eye opener!

[hmlxur]

I converted to low carb with no difficulty and included intermittent fasting on a daily basis with a 16-8 scheduled by just skipping breakfast, hope this helps others!

[hillfarmgirl]

Love reading these success stories, especially from the over 65ers!

[Emilysafe]

I love reading everyone’s stories❤️❤️ love from the uk 🇬🇧

[airjoelh]

I'm 52 and started my low carb diet the day after Christmas 2020. In 4 weeks I went from 230 lbs to 207 lbs. I was also doing a lot of walking and some time in the gym. I now cook more which has actually become a fun and interesting bonus.

[hgbarmann]

Started Oct 2019 on keto to get off diabetes medication....Nov 2020 now 50 lbs lighter and off the meds....really feeling great...

[jesusabaquero]

hello, just started following your channel. i started low carb last september 2022, i cut all my carb diets, no rice, pasta, bread, even fruits and stopped using processed oils, it really gets me into my goal to loose wt, and at the same time started intermittent fastng, the result was incredible, i lost wt of 6 kgs in 4 mos. not bad my sugar was super normal and my blood pressure was also lowered. so i encouraged everyone to do low.carb and IF slowly and you will get incredible results...

[KenJackson_US]

The biggest difference for me is that I'm less hungry. For most of my adult life I've either been *hungry* or *gaining weight.* There didn't seem to be a contented state where I didn't gain. But now I can actually get up in the morning and go hiking without eating anything and I don't feel hunger pains!