Be careful of the high oxalates in spinach. I got kidney stones twice. SO PAINFUL!!!! I believed I was eating healthy and was only eating spinach as my green veggie carbs on Keto. I never got kidney stones again since I stopped eating most vegetables, except cauliflower, green beans, and sometimes broccoli.

Don’t forget the most versatile vegetable: Mr. Cabbage. It’s goes with almost anything. A couple cabbage leafs cooked in a little butter till it’s not quite limp makes a great burger topping or shredded cabbage cooked with sausage and a little Louisiana hot sauce makes for a great meal.

Dr. Westman is living proof that the Keto lifestyle works. He looks so young, vibrant and healthy! Thank you for all you do.

I started your prescription keto on 12 May and lost 20 lbs to date with goal of 50 more and feel great-thank you Dr. Westman-my VA PCP recommended your keto.

I started my keto lifestyle in June of 2019. I follow you and Dr Ken Berry. I have lost 85lbs to date. In 2019 a friend measured my upper bust, actual bust, waist & hips for a sewing project. 2 weeks ago I was visiting and asked her to remeasure me just to compare. Just those 4 areas I’ve lost a total of 33 inches. I feel better than I have in years and I am on NO medications. Thanks Dr Westman.

Totally agree Dr Westman! I tell my patients to focus on eating animals without adding flour, cornmeal, barbecue sauce, etc. plus non-starchy veggies. HEALING IS THAT SIMPLE!!!

Best advice - Buy Dr Westman’s Page 4, or his book “End Your Carb Confusion” (which has P4 in it). All your questions will be answered! I have followed P4 since 8 Feb 2021 - 90 kgs to 58 kgs - FEEL FANTASTIC! I’m 69 - been fat for 50 years! It’s the best (and easiest) “Eating Plan” I’ve ever followed! Thank you, Dr Westman 🌸

Eggs, Meat and Chicken, Bacon, Fish Non-Starchy Vegies - such as: Cauliflower, asparagus, broccoli, brussels sprouts, 5- spinach or leafy greens.

Since going carnivore, I have had no constipation. Best thing I ever did was eliminating vegetables from my diet. Thank you Doctor for all the great advice.😊

Hi Dr. Westman! Leslie Ann here. I've been eating the Phase 1 way for two weeks and have lost about 11 pounds. I'm most interested in losing my belly fat, because of the negative ramifications of having 30-40 pounds of fat sitting on my belly; and I AM losing belly fat as well. I'm a food addict and for the first week, had MEGA-trouble with cravings - both for carbs and for just more food! I managed to ALWAYS respond to those cravings by eating hard boiled eggs, meat, or fish. Something I "discovered" for myself is I had been eating out of control, both in type of food and in times of eating, for so long that I think I was adjusting to being actually HUNGRY. I can't remember the last time I was actually hungry! Boy, . . . hunger . . . what a concept! So, two weeks later, I now eat no more than two meals per day. I'm not purposely limiting my meals; I'm just not hungry! And I'm less afraid to eat actual MEALS and not just a plate of non-connected, low-carb foods. Scrambled eggs and bacon; pasta sauce (8 oz. of hamburger meat with tomato puree and roasted tomatoes) with "Palmini"(pasta" made from hearts of palm); a roasted hamburger with a slice of cheese and a side of steamed asparagus. And, salads with a variety of greens (lettuces, arugulas, spinach) with a sliced mushroom and some extra virgin olive oil. Good stuff. I still have cravings for carbs - mostly baked potatoes, rice, and pasta. And I'm outgrowing those cravings as time goes on. So, Thank You for doing what you do. I'm confident that between your book and your upcoming 3-week course, I'll have a good basis for long term success.

I'm hooked on these simple videos. I appreciate so much that you give us just the facts and offer no embellishment like so many 'Keto channels' do these days. They really overcomplicate everything and can make people feel anxious or like they're missing something when there is just no need. I also don't care about others' 'lifestyles' or their kids or family or their jobs. Just give us the science! People are smart enough to work it out on their own from there! 😊

Eggs, bacon, ribeye, chicken wings, shrimp.

Love that you continue to keep it simple and attainable by most folks. Many of us just cannot afford grass fed meat etc.

I really like how you told us the foods first and then explained. So often, I hear about foods that are good for you and watch mostly adds that are trying to sell something. An hour later, I'm still waiting to hear what the healthy foods are. Assuming I that I would watch that long.

I now eat mostly ketovore--heavy on the animal end of the choices. I have 4 eggs each day for breakfast. Yes, my total LDL has gone up without differentiating between the small, dense or large, fluffy LDL. But my HDL has gone up 50% & used to be only just normal & my triglycerides, which were never high, dropped 50% making my TRG/HDL ratio under 1--the best indicator of cardiovascular problems.

Sounds like my diet, though in addition to those five, I add certain nuts and seeds, berries and melons, and various types of dairy, limiting the total amount of lactose to a few grams a day. I realize all my additions may be controversial, but they seem to work well for me. No snacking, no processed foods, and consuming some fermented foods like kimchi / sauerkraut all seem to be beneficial. It's funny that Dr. Westman mentions how he dislikes kale. When I stopped eating most carbs and eliminated sweeteners, kale went from tasting terrible to tasting great.

So glad I "stumbled" across your channel. I need to lose 50 pounds, lower cholesterol. and blood pressure. As others said, "I've tried every diet program out there" but really feel this one could be my answer. Cleaning out the kitchen, going to the store to buy "KETO legal" foods, and starting a new way to eat. Wish me luck, y'all. Thanks Dr. Westman, you're an inspiration!

Recently I was very thankful that I knew that eggs are okay to eat. I had the flu and didn't feel like eating salad and other regular food/meals so I was having an egg flip and a mug cake. I think I went through 2 dozen eggs in 14 days. And it was good knowing that I was still managing to stick to low carb.

Thank you Dr. Westman for this reminder of how well your version of Keto works. When I started this new lifestyle I followed the "page 4" list and felt great! That was Dec 22, 2020 at 158. I am now at 125 - 130 and still low carb but more of the carbs are not from veggies and I am not eating my greens every day. Just sautéed a pan of spinach to go with my eggs this morning! Keep up the good work!

Thank you Dr. Westman. I forwarded this to several friends who are hesitant to try the Keto lifestyle the correct way. You’re 💯% the best!!!🙌🏾🙏🏾🙌🏾

I can hear them now "It can't be that easy"! It really is and it works for me.

I was following the Keto Approach for about 18-24 months while trying to do weight training to build muscle and lose about 10-15 pounds of body fat. Then I started listening to KZfaqr Paul Revelia and my energy levels and weight loss and muscles building goals are now within reach 6 weeks in. I now eat 1% in grams of protein per my body goal weight, 20-25% of my calories in healthy fats and fill the remaining calories with carbs, which range between 180 to 220 grams of carbs per day and BOOM! My performance in the gym is amazing and my muscles are now full and people are asking me how I’m transforming!

A clear concise video about how to do real low carb. Thanks.

Thank you, Dr. Westman. I would add, don't eat too much spinach, because oxalates. Some people (me) have over done the green smoothies.

Most excellent presentation! Many thanks Dr. Westman!!

Thank you Dr Westman! Really appreciate your straightforward approach and encouragement!

Great information about eggs, they are the perfect food

I am trying to stay with Keto diet currently. Hard to find right Keto foods. Keto diet is the key to fight diabetic decease of mine. Not sure the long-run effects of Keto diet through.

I enjoy your videos. I find them very helpful and sensible. Thank you!! 💛🌻💛

Good points and exactly how i figured things out when i started my keto journey/way of living three months ago. As long there are no carbs in the food and no factors to trigger inflamation it is ok to eat. I have eaten supliments too that i can be sure that i´ll get vitamines & nutrients that my body need every day if i get lack of something from the food.

The thing about sausages is the sulphites... a (common?) allergen. perhaps tolerance improves with time on keto diet? like other sensitivities

I personally don't do well with a lot of plants, they give me major IBS symptoms. I'll eat avocado, a small amount of onions and mushrooms occasionally but that's about it.

THE kale . we can get is sometimes wraped with just rubber bands cause it is long leaf . or in a large bag .collard greens as well chopped. . either way i still throw some in my food chopper and chop it up so it is real small and added it to salad mix i put together. like raw onion green, pepper,mushrooms,cilantro,avacodo,garlic,broccoli,parsley,celery and chedder cheese . {{{ SOMETIMES .....XXX chedder cheese if i have it . sometime my list of supplies is very limited . to alot less than this. }}} i will take mayo . that is zero carb zero sugar .YUP U have to watch that toooo i will put heavy black pepper.and some curry powder .some time {{ that i put together here at home }} from differnt spice from stores i visit. then mix them together in large mixing bowel and place back in empty . parmesan cheese bottle ,sometimes these can b good size maybe 5 or 7 inch bottle with nice shaker tops . made of plastic. the curry list can b found here on KZfaq . enjoy . sometimes i have left over {{ chicken breast, or, a beef roast . }} i will chop in food chopper to a nice size .{{{ WHEN COLD from fridge . chops the best when cold. then add it to this as much as u like.

Thank you, Dr Westman

Dr Westman, thank you for making this simple! I agree with you about kale!

You just described my diet to a tee doctor. There is a ton of latitude in your list, personally I find them all so delicious.

Dr.Westman's videos save my nerves.

Dr Westman. Your last half dozen videos are so hard to hear. Please put mike closer. Sometimes I dont watch as I can't hear. Thanks so much.

What about nuts and seeds for fiber and proteins with very little carbs?

I was at our local grocery store . and saw they had many types of sprouts. but noticed some ran a little higher on carbs .....i was uumm how. i got some of the lower carb one . and put them in some of my deli ZERO CARB WRAPS with a little mayo. and yes heavy on the black pepper, the rally good ham and turkey and some provolone cheese .and sprouts . and rolled it . and munch away . i made two of them .

Thank you Dr.

Very nice explain sir God bless you and your family

I’m down from 119.6 kilos to 93 kilos - 70 is my goal weight - I’ve been low carbs but closer to 100-120 grams per day - I see I will have to dramatically reduce my carbs to 20 grams or under per day to shift the remaining kilos

My 8 lovely 1-year old mixed heritage-breed virgin girlies who've already laid so very many deep orange-yolked & colorfully-shelled jewels, don't even know that's what they are really for! Should I get a rooster for them??? But what breed and how old???? Would they be as surprised to see one hatch as they were when they laid that very first egg? Or do they instinctively know, like they know how to dust bathe, preen, scratch & peck? (I think I'll have 5 hard-boiled health-nuggets right now!) Thousands of ways to cook eggs! No reason to get bored.

I've been asked SO many times what I eat on the Keto diet and I just say 'eat like a caveman!' they didn't have Supermarkets, 🤔😃

Do you think grass fed beef is worth the additional cost and trouble to find?

My day: breakfast was 2 eggs, slice of bacon. Lunch avocado, cauliflower and broiled fresh gulf red snapper and tonight it will be baked fresh frog legs and boiled shrimp salad. Yes you can’t even keto it in South Louisiana.

I made a drink yesterday of cucumber, lime juice, mint, water, and stevia blended in blender. I understand you that stevia is not acceptable on keto; what about the other ingredients?

I love eggs, any style. In fact your top foods are my favourite foods too.

Doctor Westman, I have a question I would like to address to you, since there is the problem of insuline resistance, could it be that there is also Glucagon resistance? Thank you, I do appreciate your labor in educate the people.

Thank you again Dr Westman

Thanks your Dr. I eat plenty of that and I love them all 😋

Keto can be remarkably simple as well as effective.

swiss chard, beet top are also great .

My husband and I have been on keto since March. The weight is just falling off of him 40 pounds and he cheats. I have lost only 15 pounds but lots of inches and I do not cheat. Why is there a difference between men and women on keto and we are doing the 20 carbs a day

Dr Westman, you’re so awesome. ❤️😘

Ha Sleeper that was such a funny movie one of my favs! Thank you for the tips...I also eat sardines along with eggs lol ppl think I have a weird diet! All the Best

Dr. Westman, what is your opinion on the high oxalate content of spinach and leafy greens? Do we really need vegetables for good health or does the vitamin content in the vegetables out-weigh the oxalates? I’m confused about this.

Eggs Meat/Poultry Seafood Cauliflower Spinach/Greens

When is the 3 week course & what does it cost? I love ur videos

Thank you Dr W - I love eggs !! Where do I find page 4 list of foods?

What do you say about avocados? I eat one a day with eggs or a big salad with steak or chicken.

Is there a contact email for an unasked question about fat digestion if you don’t have a gallbladder and now have a bile stone.

QUESTION. Thanks, Doc Love how easy you make this. But I do have a question that I'd love your opinion on. I keep hearing your beef should be grass fed grass finished. I buy a steer every year and bought the grass fed grass finished once. For us it's not good. Hardly any fat, stringy and flavorless. What's your opinion?

ah I always think of Sleeper "no steak? no cream pie?" . Well probably pass on the cream pie, but steak yeah!

Are vegetables like beans ok too because they are low in carbs and help with going to the bathroom as well? I enjoy them and that helps a lot with bowel movements. Thank you 🙏

What about cheese?

I like iceberg lettuce. And I don't like seafood.

Thanks

You didn’t mention the fats that I could hear

What about added fat?

How about sweet potatoes?

What about non meat eaters?

Where can I get Dr westmans page one sheets?

What about hot dogs?

I appreciate not dwelling on “micronutrients “

👍👍👍EXCELENT

Spinach is full of oxalate along with that rubbish plant kale

What if you ain’t tolerante eggs 🥚 😢

Shocked he said spinach. Didn't see that coming.

👍

Emotions are big factors , if iffy speach invades your life , it bug your emotions & u like gosh man , ok bye & don't eat well , ever , y we still skinny, but older now , oop's 🚴‍♀️

👍💖🇬🇧

Spinach = oxalates = kidney stones. Change my mind.

"Meat îs not ful of carbs "

❤🌷🌹❤

Dr. Westman, Why don't people on the Keto diet mention Cottage Cheese ????? Yeh or neh ????

Does anyone no any long living keto people over 85 0r even 75 so confused one dr say s eat high carb the others says low carb ancel keys lived to nearly 101 low fat diet guy our then any long living keto people it's scary when you see all the bad study s on keto diet s they don't recommend it in UK its at the bottom of the pecking list fir diets to choose

Kale looks like a nasty weed. Unfortunately they put it in bag salads so I try to pick it out. It actually scratches the top of my mouth. yuck

Review transcript here: adaptyourlifeacademy.com/keto/dr-westmans-top-5-keto-foods/

I don't agree with some of his advice at all "deli meats" are rubbish! So is pork(unless its wild)and chicken, full of hormones, antibiotics and gmo feed, same goes for their eggs. Veg and fruit that are covered with pesticides and glyphosate etc. are not healthy either! Better off not eating them. Grass fed beef/lamb, wild game, organic free range pork/chicken, pasture raised eggs, homegrown/organic vegetables (and fruits if your not low carb) and unprocessed dairy, kefir, cream etc. is the only diet I'll eat or recommend. What he's promoting may be better than some diets but it's certainly not healthy.