Dr. Westman, you nailed it! I have followed your strict Keto for 1-1/2 years, and it is the first time in my entire life that I haven’t thought about my weight and have tons of energy. I am 5’3” and now stay around 110 pounds at 58-years-old. I should mention that I have given birth to 11 wonderful children, and I have a flat stomach for the first time in my adult life! I swear my skin is less wrinkled than it was ten years ago. My husband finally joined my keto lifestyle after seeing my results. Thank you, thank you, thank you!!!

What an important presentation. No BS, no products to shift, just straight, easy to understand, science based clarity. Thank you.

I am dealing with the 20 lb result of "carb creep." Almost half my total loss - so, no more. The total carbs make the difference - and understanding my addictive personality re: carbs. Thanks so much, Dr. Westman!

Free medical advice from a subject matter expert. WOW!! Lost 60 lbs following Dr.Westman and I put him, his research and his credentials out there anytime I can. You are the best Dr. Westman, changing lives....one pound at a time!

Please show us a week of eating in the life of Dr. Eric Westman. Thank you!

Keep sharing the message to keep it simple. 75 lbs down, off blood pressure medications, off anti inflammatory for arthritis, AND feel great. Maintaining and stable weight since January 2022. Thanks for your messages and guidance.

I've been following a Ketogenic diet since February of this year, and I've lost over 30 pounds! Not only that, I have no joint inflammation, I'm sleeping better, and I have better energy levels. I can totally agree, Keto works! 🙂

Dr. Westman - Thank you for all of the great information! I started a ketogenic diet exactly one month ago. I'm 72 years old, and have been carrying 40-50 extra pounds for many years. I'm not diabetic, but I'm sure very insulin resistant. I wanted to find a way to treat the non-alcoholic fatty liver disease that I was told I have, so I did some research and found your channel. I have strictly followed 20 grams or less of total carbohydrates per day for four weeks and one day. I am a male, 5'-11" tall, and I started at 226 pounds. I weighed today, and I weighed 206 pounds -- my first 20 pounds! My wife has been doing this with me, and has been frustrated because her weight loss was slower. In the same period, she has lost 10 pounds. I suppose that is just the difference in male and female response to the diet. At any rate, I'm very happy, I feel good, I am satisfied with two meals a day with 16 hours fasting between evening meal and late morning meal. I'm now looking for my next 20 pounds with a goal of 185 pounds. This diet works. Thanks again!

Nearly 2 years ago I lost 40 pounds on the keto diet/lifestyle quickly and easily, but really too quickly because I also lost lean muscle mass. Since then I've regained 15 pounds but I believe this to be muscle since my clothes fit the same as when I lost the 40 pounds. I'm now more ketovore than keto, eating fewer carbs and more from animal sources, but it doesn't seem strict, just my lifestyle now.

Why is it that as adults we STILL need to be reminded to stay the course??? Thank you for this reminder, Dr Westman. I do indeed need to lose the last 20 lbs….after losing 75. Somehow having you encourage me to be strict with myself is just the advice I needed to hear!

Dr Westman,few words- on 22.february,after my blood test, endocrinologist , and said to me that im pre-diabetic,i had 7,5 sugar level , 140/110 blood pressure and 75 kg.I felt very afraid because my father died like diabetic.After listening few doctors, i was confused and somehow i found your videos and started with zero carb diet,2 meals a day.Till july,i lost 12 kg,im stil now,in novembar 62 kg.My sugar level Is 4,2- 4,7,blood pressure 110-70 and the same endocrinologist said to me that im a young healthy man.Even ,im 70 y.o.

Dr Westman, I love love love you and your level-headed instructions. People, he is the real deal. He does not preach from a soapbox or from a financial viewpoint, but from a scientific, verified, way of eating which kills your appetite! He is an encourager and always points back to the science! Be careful who you lend your ears to even for this way of life. Dr Westman's page 4 instruction is the way to go! Thank you Dr Eric W, ketogenic non-caped crusader! 😂😉💓

Hi Dr. Westman! I've known for 40 years that there are groups of "food" that simply have to be totally eliminated from my "food options." I'm 33 years in recovery from other addictions and I've always used the excuse "Yeah, but I've got to eat" for eating addictive foods. Now, I've been eating less than 20 carbs per day, no sugars, and upping my "exercise" (including simply working strenuously in the garden for two hours each day) and I'm losing fat. It IS a struggle to stop my "monkey mind" from tempting me with eating carbs. But, if I feel the "need" to eat, I eat protein. I'm doing it right this time, ODAAT (One Day At A Time). Thanks for "being there!" Leslie Ann

Oh my goodness you are speaking to me! I lost 40 lbs in 2020 (Lost weight during the pandemic) finally committed to losing the last 30. Back to pure keto. My Dr is so happy and a little surprised I have not gained back any of the weight. Ha! I have experienced ALL of the derailing behaviors you mentioned. ✋🏻

I lost 65 pounds , but gained 20 during a rough emotional time. I was able to mostly stay on keto, but ate too many keto treats and nuts. I tried to get back on a proper keto diet, but it wasn’t working. After listening to this video, I said “I can do this”. It’s been a week doing page 4, , and I am finding that it is easy to do. It takes out the guesswork. Weighing myself is a big trigger, but I can tell by my pants that I have lost a bit. Thank you for getting me back on track.

Thank you Doc. I have Barrett’s esophagus and I’ve been keto for little over a yr. It’s helped with the BE so much and my OA. I have 30 more to lose. Once I lose that, it will be over 127 pounds. Thank you for all you do. It’s true. Back to basics to lose the last.

Dr Westman - greetings from Sydney Australia I discovered you just today - I’ve lost 25 kilos this far and have another 25 kilos to lose - I went hard core low carbs my first 6 weeks and then after receiving improved blood results lowering my AIC from 8.6 to 5.9, reducing s significantly high inflammatory and cortisol levels, I relaxes my approach and started including additional carbs and treats - I realise unless i’m really strict in lowering my carbs I won’t lose the remaining weight - thanks for your encouragement - I’m hoping the keto diet approach will also help in reducing the debilitating vestibular migraines I’m suffering with

I am really struggling to lose the last 8lb. I guess I am not strict enough. Watching this video makes me feel motivated to get to my goal and be strict with my regime.

RE 20 total carbs vs 30 total carbs, I've been doing closer to 30. I'm 5'9" active and really only had 20 to loose. I can say that 30g works BUT it is quite a bit slower. My goal was to get comfortable with the diet as a way of life, not a temporary thing (and loose a pesky 20+ lbs that had resisted all attempts for years). It took at least 18 months to get those 20lbs off. I think 30g a day = 1 lb a month in my case. The months I was closer to 20 total carbs it went off faster. But it does still work. And I was able to relax and accept this as my "normal."

Yep needed this…meant, eggs, cheese and small amounts of above ground vegetables and butter and avocado oil. Back to basics. Thanks ❤🇨🇦

Nearly one year without any sugar, as close to zero carb as I can get. The only carbs I eat these days are the small amounts in liver, eggs and coffee. Started off ketovore and naturally just felt like dropping the vegetables from my diet. Carnivore's worked really well for me. I don't keep bathroom scales (that way lies obsession) but I measure my waist, and I'm down to 26", which is about where I was in high school. Best of all, a lifelong sugar addiction has been broken. I never thought I'd be able to do that, I was the girl who couldn't open a pack of cookies without eating all of them. I don't even think about sweet things anymore. And I believed all the lies about low fat diets. I was scared of eating fatty foods. These days, I'm eating at least 200 grams of fat a day, and I think that's definitive proof that fat does not make you fat - it helps you get skinny!

Great video! 🎉❤ I had 49lbs to lose. I did strict strict keto for 2 months. I lost 41lbs. I did under 20g of total carbs per day. It’s amazing. I feel amazing. To maintain my weight and to live a little bit normal in modern life (as I have kids) I cycle in and out of keto and fasting. 😇

I'd appreciate if you could talk about benefits of Keto diet beyond weight loss. I don't necessarily need to lose weight, but would like to generally feel more energetic and be able to keep up with my grand children.

Dr Westman, I live near Clemson, SC, so I'm thinking of setting up a consultation with you. I am pre- diabetic, NO diabetic medicine. I am just about starving, yet can gain weight overnight! My body seems to refuse getting into the 100s. I'll try this, but if it doesn't work, I'm setting up a food log, so we can talk. I look forward to meeting you, sir. Jennifer

Hello Dr. Westman. Looking forward to meeting you on the 2023 LLCruise! I wanted to share with you that after watching this video, I took on this challenge for September. While many were doing the BBBE challenge, I decided to give Strict Keto a try. We’ll, it’s working. After being stalled for well over a year, and still doing keto, I dropped 7 lbs! I’m continuing thru October. By cutting out the keto treats and nuts, the weight is finally coming off. I did lose 50 lbs in the first couple years, it then plateaued. I won’t go back to SAD and will only have a ket treat on special occasions! By the way, I went from Stage 4 CKD to normal creatinine and EGFR to 60!

I tripped this past week and boy the carbs did creep! Thank you for setting me straight again, as I am working on my last 20lbs. Fasting today and hoping for a break to this heat. I don't do so well stuck inside most of the day.

I am a long time fan of your work Dr Westman. Your video skills have really improved, especially this one. I followed the diet you put in Taube's book (I read 2011),dropped my 30 lb perimenapausal weight gain and never looked back. Taught my teenage son, he dropped 100# and this has been 11 years. I had to get off stevia and other sweeteners totally because they hijack my brain and cause the same craving & anxiety as sugar for me (although I have never fell off the wagon the SF sweeteners make me hold on to extra 2 lbs of belly fat as well as drive addictive behavior with fake food). 120 lbs, 60 years old, run half marathons and on a 200+mile bike tour now. I pack tuna, sardines and jerky in my gear and supplement w the catered food w salad veg, meat. All good. Thank you! XOXO

I have lost 40 pounds and I’m maintaining it. The information in End Your Carb Confusion is excellent.

Back to super strict for me. My husband is doing fine on net carbs. I just put on a few pounds. We’re both in our eighties and doing well.

Dr. Westman, thank you and you’re spot on! I dipped into that thought of adding more carbs then usual and my body said, “nope, go back to the way low carb way of keeping body weight off.” Thank you so much!!!🙏🏾

Been on it for almost 5 years now. Love the life style

OMG…I need to do this! That’s all I have is my last 20lbs and I’ve been in a very very long stall!! I’ve read your books, have your cookbook and now I need to give up one big outlier for me…WINE! It always leads to carb creep!!

I just lost 20 lbs on keto. Then your video comes up on my feed 🙂

Love Your Simple Factual Approach Dr. Westman. Had a Visit Duke University Hospital from Tulsa Oklahoma, wished I could of met you in person Doc. We have Grandbaby Boy Paxton born there in Your Home Town ❤️

That’s exactly what I’ve done and it really works! Been on keto since Jan 20, 2020 love it!

I would say that Dr Westman is the authoritative source of Keto on KZfaq and the internet, I'm 61 and suffered a very serious Covid illness in 2022 and have been staging with fatigue. I lost 20 Pounds on this diet and it really has made a difference to my life.

I love your straight forward simple approach. Thank you

Absolutely, I got lured into adding a few things here and there and in a few months I had put on 15 lbs after losing 80. I am back on eating healthy for me and it's starting to go back off. I am happy I can reel myself back in and not put all my weight back on.

Amen to the trigger foods. As one of my favorite philosophers once said, I can resist anything except temptation. Hard with my mother-in-law living with us as she insists on desserts. Sugar/white bread is my kryptonite. Gots to gets back on the horse. Dr. Westman's videos are incentivizing me but it's up to me.

Thank you dr. E. Westman, you’re super right.

I really needed this reminder! I am a perfect example of someone who had terrific success on the old “Atkin’s” long before there were any so called Atkin’s products, just following Dr. Atkin’s advice to shop the outside aisles of the market where one finds actual foods meat, veg that grow above ground and full fat dairy. I lost over 60 lbs. after my third pregnancy. And of course carb creep over decades came in, Thank you for helping me to Re Focus!

For sure over snacking on pork rinds is a problem for me thank you dr westman

Lost 20 and starting my last 20 🎉 I love watching your video, I wish I had found you sooner. I struggled in the beginning and had a hard learning curve thanks to some of these wackie people on you tube but I’m good now. Thank you 🙏

How do I determine how much fat to eat that allows me to use body fat as fuel rather than dietary fat? 🤔

And yes,tnx.you changed my life .Even endocrinologist said that keto Is not good!!!And i said ok,i will take all risks with it.

Grass root movement? I am astonished. WOW. You are awesome. Thanks.

I love your straightforward talk. Sometimes wish you were more personable and perhaps had higher production values in your video, but it wouldn't go with your no nonsense speaking. I think I've understood and what is happening within my body with your help and I'm sure I'm not as strict as your diet, but I limit my carbs to 20-50 a day I am an example of what you are saying, I had lost 50 pounds before needing to have my upper teeth removed for a hip operation. Not many proteins/fats to eat that are soft enough for sore gums. I gained 20 pounds in the 3 months while my gums receded, ate half a loaf of bread a day with peanut butter. Now that I can chew/gnaw I'm back to low carb still 20-50 a day and intermittent fasting 20 pounds gone in 6 weeks. Since I had cut back to low carbs before I went to intermittent fasting it wasn't very hard. For me I wanted a carb load that I could stick with. Today onion and peppers in my eggs, maybe a trace in the ounce of cheese none in the ounce of sausage, 2-3 pickles, a handful of blue berries, and some peanut butter 2 tbsps., plus maybe 5-10 carbs in the seasoning on pork steaks at dinner. Likely near my upper limit today.

Dr. W - you are appreciated!!!! "No it doesn't" - LOVE THAT! Phase 1 all the way! IT WORKS!

This is such great info !!! I’m at that point …down to those last 20lbs …. So helpful! Thanks

I lost 60 pounds and reached my idea body weight at 185, and continued strict Keto, 20 carbs a few more 25 or less 15 a day, and could not lose anymore weight. You cannot keto eat your way into an underweight state. I've been eating this way for 5 years now, still 185. I did a 3 day fast once and went down to 183, but it came right back to 185. Weight Plateau can also just be a body reset, stay the course, you'll start losing again. Pork rinds slow weight loss. Too much exterior fat introduced. Good Luck gang. You're in the right place, with Dr. Westman, Volek and Phinney.

I just found you Dr. Westman. I’m working on my last😅 20 lbs. It really makes sense to think of it as your beginning keto. Good advice. Thank you from your new viewer. 👏😊🇨🇦

5 weeks til my appointment, had to wait from end of February to get an August appointment

Last 10-15pounds to go here. I discovered I don’t need pickles or relish in my deviled eggs, all I need is a teaspoon or less of apple cider vinegar with mustard and a teaspoon of Mayo per HB egg yolk. Apparently all I wanted e relish was the tang, which get from ACV. I was really surprised when I could cut back on the Mayo,per egg. Now I can have more Deviled eggs and not over do the Mayo or pickles.

Great info. Makes sense and works. I wish I was on this program b4 being 59 but glad I woke up.

Needed to hear this. Thank you.

Excellent sir

Thank you! Do what works, and keep doing what works! Feel good!

I love you Dr Westman! You keep me motivated and today I needed that.

Carb creep is so sneaky!

Thank you for inspiring me once again by remembering that keeping it simple is the way to reach my goal.

Main thing is DO NOT MUNCH! Let’s stop the oral fixation this country has! If you sit at the table eat your meat, big salad with eggs and olives or a bit of shredded cheese you will be full. Picture yourself at the ideal weight you want to be. I went as far as hanging a pair of pants I used to fit in on the fridge handle, great motivation not to keep opening the fridge looking for food! I imagine myself thin and that thought made me keep on going on this keto journey. It’s not hard, it works, it’s going back to the way people used to eat! If I can do it you can too! ❤️❤️

This is an important message. No nuts! Keep your leafy greens to only two cups and your non-starchy vegetables to only 1 cup. That's not very much. Eat meat, fish, poultry, a little cheese. That's it. Keep it simple. If you're not hungry don't eat anything. Thank you Dr Westman. I was eating lots of nuts and peanut butter and wondering why I had plateaued. Now I know.

Thank you, Dr. Westman!

Hi Dr. I’m catching up on your videos. You advise on losing your last 20 lbs. makes so much sense. I’m thinking of it as just beginning my keto journey. Thanks Dr.👏👏👏

Forgive me, but I’m fairly new to this way of eating and I want to learn! Could you please direct me to your videos that lay out a “properly formulated low-carb keto-type of diet?” I’m doing my best to figure this out as I go, but it would be helpful to have more specifics. Thank you, Dr. Westman.

Very timely video..Ty!

So I don't know why I have this mental block but I can't go to 20 total carbs . If I do I start stressing so much I actually plateau or gain weight. Since I let myself have the "wiggle room" of 20 to 30 total carbs I find I am more successful.

BEST VIDEO EVER!!! Thank you, Dr. Westman ;D

Dr. Westman, how do you feel about combining prescription Keto with Fasting?

I have lost 17lb in 5 month, being 90% carnivore. Did not expect it, I was doing carnivore for some health issues, weight loss came as an extra )) Eliminated almost everything, except my (cultural habit) black hot sweet teas, ice cream once in couple weeks, and milk products like kefir and sour cream, for gut health.

What is your strict keto food list?

I ACCIDENTALLY did Keto and the weight dropped off. What? How can you accidentally do Keto? you ask. I had surgery. Told not to exercise. Can't! I'm going to gain back the 10 lbs I lost this year. Nope. You'll be in here for a hernia which is worse than the original surgery. Fine! Rick'em sprick'em, kick the dog, cartoon cursing ... I'll do what my trainer has been telling me to do which was cut out all sugar and eliminate all processed foods. If it came in a box, bag or can and had more than the main ingredient, I didn't eat it. So that cut out almost aaaaall carbs. No bread, pizza, cake etc. Here's the shocker. I lost 10 more lbs doing NO exercise for 6 weeks and ALL the pain (unrelated to my surgery) I had been experiencing since my early 50's went away. I never went back to eating processed foods and lost 45+ lbs. A year later someone asked me, "Are you doing Keto? " "I don't think so. What's Keto?" Shocker I was probably eating about 20-30 carbs a day because I also didn't eat rice, potatoes, peas, etc. Well, 10 lbs have creeped back so I'm investigating what the hell is going on. Maybe I'm eating too many carbs in pecans etc. Will try to pay attention this time and do youR strict 20 carbs a day and see what happens.

Thank you!

Love your content man

Dr. Westman, thanks for the info, but please reconsider the design of the first page of the “Lose Fat on Keto: 10 things to know” guide. It’s unnecessarily printer ink intensive.

thank you , Dr. Westman.

Dr should I also do intermittent fasting to be successful?

Proteins acceptable. Beef, lamb and pork as well?

My biggest weakness is my no sugar add rays BBQ sauce. It's my only carb intake. I just can't eat the hamburger patty with cheese without it.

I just saw the rations for 1 adult during world war 2 in England. It kept the,population alive and kicking under very difficult conditions. We’re all eating way too much😀

Thank you kindly Dr!

Awesome starting today,!!!

This is awesome!! Just plain truth! Thank you!!

hi doc, i did keto for 3 weeks i lost 5 killos then i went crazy and ate like a fat pig all the things i was craving during these 3 weeks now i hate myself 💕💕💕

Thank you for this, it makes a lot of sense (without being over complicated)! I am a bit surprised that you put chaffles on the no-no-list, as basic chaffles are simply 2 oz of mozzarella plus one egg. I would consider this as compatible with keeping overall carbs low. Am I wrong? Certain add-ins or toppings can of course cause problems …

This is essentially phase 1 of the Atkins diet.

*Thank you for the informative video* ❤😍❤

Could you do a video on the psmf diet? I hear it's good for breaking plateaus, quick weight loss.

Can you help me GAIN weight on keto? I eat a mostly carnivore diet (meat, some dairy and occassional eggs) due to gastrointestinal diseases and I'm so skinny. Part of the problem is a lack of appetite. What should I be doing to gain weight?

Dr. Ken Berry and his wife refer to a strict keto at Ketovore. Where you eat 70-75% Carnivore and the rest in plant based foods.

Yep. But why "some veggies"? When I think of what I _must_ eat, it's mostly protein, some EFA's, and electrolytes. Meat, eggs, fatty fish, some cheese; supplement electrolytes. From a weight loss POV, everything else is optional. Do veggies have a place? Maybe... _after_ I've reached my weight goals.

Dietitian said to stay under 75 carbs i am sure i do better at 50 or less. I am working on it Main thing no sugar

Lost 10 lbs already, working on the last 10lbs

Excellent information

Ty for sharing and God bless 🙌 🙏

Thank you so much!

OK I'm in sign me up! I just turned 70, weigh 243 no energy been on low dose of amlodipine for several years and BP is not going down also found out I'm prediabetic (if that's a term) I have other minor issues but I' ready to make changes! I need guidance and some type of meal plan to follow. I have no idea what to eat BUT I do know what not to eat. Any suggestions?

Does the 20-30 grams of carbs include pure insoluble and soluble fiber (i.e. Metamucil powder)?

Is the keto diet life long? What about electrolytes?

2024: I found you on Dr. Berry interview.....the last 20 pounds seems impossible! I dropped from 200 plus to 135.....but creeping up to 158 at the moment. Help!