Dr. Becky Gillaspy
A Full Day of Keto – Eat This Today! Keto Menu & Recipes
The keto menu in front of me contains less than 25 total grams of carbohydrates. So, if you are just getting started with keto, simply curious about what a keto day of eating looks like, or you've hit a weight loss plateau, this full day of eating keto has you covered. In this video, I'll share the easy recipes for a make-it-yourself breakfast, lunch, and dinner.
Download The Full Recipes: https://www.drbeckyfitness.com/KetoMenu
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Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/
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More Videos by Dr. Becky:
What Can You Eat on a Low Carb Diet? (Full Food List) https://youtu.be/OHEHjGJgSnw
How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs
Starting Low Carb? Eat This Today | Full Day of Eating: https://youtu.be/_nugIzEXTtA
Starchy Vegetables vs Non-Starchy Vegetables…3 Tricks to Tell The Difference: https://drbeckyfitness.com/starchy-vegetables-vs-non-starchy-vegetables/
When You Eat Keto-This Happens [Step By Step]: https://youtu.be/2ckyvRhNKxA
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: https://drbeckyfitness.com/dr-becky-fitness-blog-archive/
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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.
the keto menu in front of me contains less than 25 total grams of carbohydrates so if you are just getting started with keto you're simply curious about what a keto day of eating looks like or you've hit a weight loss plateau this full day of eating keto has you covered in this video i'll share the easy recipes for a make it yourself breakfast lunch and dinner [Music] as i mentioned the foods in this one day keto menu contain less than 25 total grams of carbohydrates nine of which are fiber now if you are coming from a high carb lifestyle where you were consuming refined carbohydrates like cereal sandwich bread soda pasta and desserts on a regular basis this will be a big change for your body and even if you were eating a healthy high carb diet your daily carb consumption was likely around 50 or more of your daily calories with a keto diet it is a very low carb diet where your carbohydrate intake will be less than 10 percent of your daily calories it will take time for your body to adapt to this way of eating so if you make this switch overnight you may experience keto flu symptoms such as fatigue cravings and irritability to lessen those symptoms you may want to start with a low carb diet before jumping into keto if so you can watch my video that shares a full day of eating low carb okay with that said let's take a look at a quick and satisfying keto breakfast eggs are a favorite food for keto dieters because they provide your body with fat and protein yet contain virtually no carbohydrates eggs can also be enjoyed in a variety of ways you can fry them scramble them or eat them hard-boiled like i am showing in this keto breakfast hard-boiled eggs are good to have on hand if you are following a keto diet because they work as well as a grab-and-go keto snack in the afternoon as they do in the morning and if a plain hard-boiled egg doesn't excite you eating them with a spicy dipping sauce will certainly up the game for instance you can whip up this dipping sauce by mixing together two tablespoons of mayonnaise a teaspoon of dijon mustard 1 8 of a teaspoon of cayenne pepper and a dash of salt and pepper now i will share the ingredients for each of these foods in the video but if you would like to print a copy you can download all of the recipes on my blog post by going to dr beckyfitness.com keto menu and i will put that link in the description area below this video with two hard-boiled eggs this quick keto eggs with spicy dipping sauce recipe contains just over 1 gram of carbohydrates yet it is packed with energy thanks to the 35 grams of fat and more than 12 grams of protein that is a macronutrient ratio that you want as a keto dieter a keto diet is a very low carb high fat moderate protein diet this macronutrient intake prevents the blood sugar and insulin spikes you get when you eat something refined for breakfast like cereal or a muffin when insulin is high it prevents the release of fat from the fat cells so right from the start of your day you have a satisfying meal that keeps your blood sugar and insulin levels low and under control plus if your morning is rushed or you are practicing intermittent fasting in the morning and need a late breakfast that is easy to transport you can make the hard-boiled eggs and dipping sauce the night before and then just grab and go in the morning vegetables can be a part of a keto diet you just have to know which vegetables to choose non-starchy vegetables are lower in carbohydrates than starchy vegetables and i have a video that breaks down which vegetables fit into which category if you want the full breakdown however you can get in the ballpark by thinking of starchy vegetables as those that tend to be heavy and dense like potatoes corn and butternut squash non-starchy vegetables on the other hand are light and airy making them a perfect choice for a salad and this brings us to our lunchtime salad that is included in this keto menu now all varieties of lettuce are low in calories and carbs but they provide you with a lot of hunger satisfying volume for instance this salad has three cups of salad greens that only add 38 calories and four and a half grams of carbs three of which are fiber including a salad in your daily keto diet also supplies you with a perfect vehicle for bringing healthy fats into your daily diet adding fat to your diet helps your body transition away from a primarily carb burning metabolism to a fat burning metabolism so for this salad i added three tablespoons of feta cheese crumbles two tablespoons of walnuts and one tablespoon of raw sunflower seeds and one and a half tablespoons of full fat dressing those salad toppers added more than 30 grams of fat to the day's menu if you are new to keto thinking about getting started or you hit a rut with your keto diet i encourage you to include a daily salad like this one the volume and high fat content will work together to keep hunger away allowing you to go longer between meals and that is something that you want if weight loss is your goal because it allows your blood sugar and insulin levels to drop to a point where fat release from body fat is encouraged any meat or fish will be low in carbohydrates so the great thing about a keto or low carb lifestyle is that you can eat at a restaurant as easily as eating at home for this demonstration i'm using fish specifically cod but i could have just as easily included chicken or steak for this keto meal plan to make this keto cod recipe i preheated the oven to 400 degrees fahrenheit and placed one pound of cod filets in a baking dish with one tablespoon each of avocado oil and lemon juice i then seasoned the fillets with a tablespoon of basil and a dash of salt and pepper and that is really all you need to do with a firm white fish like cod but for this recipe i topped the fillets with slices of tomato and a sprinkle of grated parmesan cheese before placing them in the oven for about 20 minutes and here again you can download all of these recipes by visiting my blog post at drbeckyfitness.com keto menu they are free to download and include the metric measurements for those of you outside of the us as well as the calories and macros so you can make this full day of keto eating today if you would like to now one thing about fish is that it is not particularly high in fat each serving of this recipe contains just over 5 grams of fat because my dinner entree is low in fat i am adding fat to it with tartar sauce when you follow a keto diet something you need to look out for is condiments and sauces many of them contain sugar and high fructose corn syrup that can sabotage your weight loss and knock you out of ketosis fortunately you can whip up homemade tartar sauce with just three ingredients that you may already have in your kitchen i made this recipe by stirring together a quarter cup of full fat mayonnaise one tablespoon of dill relish and one teaspoon of lemon juice a serving which is 1 4 of the recipe adds 12 grams of fat to our keto dinner i'm also adding more vegetables and boosting the fat content of this keto meal with bacon roasted brussels sprouts you've heard it said that bacon makes everything better well that is certainly true with brussels sprouts you want to select a good quality bacon that doesn't contain added sugar or similar items like maple syrup because those things will add carbohydrates to your meal to make this recipe i used a pound of brussels sprouts i cut them in half and drizzled a half a tablespoon of avocado oil over them to allow the salt and pepper to stick i then added a quarter pound of chopped bacon to the sprouts and put them in a 450 degree oven for about 30 minutes until they were slightly charred around the edges which is what really makes them delicious like my similar video where i shared a full day of eating a low-carb diet this keto video was made for youtube which is a broad audience the meals in front of me add up to just under 1200 calories which will be low for some but this works well for demonstration purposes because it's easier to add low carb high fat items rather than to subtract them when we break down the macros for this keto day of eating we see that it contains less than 25 total grams of carbohydrates making up about eight percent of the daily calories with just over 20 percent coming from protein and more than 70 percent of the day's calories coming from fat many of you will find this macronutrient breakdown allows you to lose weight and get into ketosis which is that state in which your body releases body fat to produce ketones however just eating keto for one day will not give you those results when you switch from a high carb diet to a keto diet you force your body to run on fatty acids and ketones rather than carbohydrates this transition is great but it takes time the world we live in is filled with carbohydrates so without a plan it can be hard to avoid temptations and stick with a keto diet long enough to gain the benefits if you would like to have a plan to follow you can check out my 21 day keto challenge during the challenge you'll eat a keto diet with daily menus containing no more than 25 total carbs you also get daily busy day plans and additional grab and go emergency suggestions so you can stay on track even when life gets too busy to cook and i will provide links to my 21 day keto challenge here in the video and below in the description area please subscribe to my channel and hit the bell icon to get a notification when my next video comes out thanks so much for watching and enjoy the rest of your day
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Take our 21-Day Low Carb or Keto Challenge: https://drbeckyfitness.com/get-started-2/
Is there long term side effects ?
Eggs with mayonnaise isn't my idea of breakfast. I eat strawberries, 50g greek full fat yoghurt, 15g pecans, 8 hazelnuts and 10g home roasted slivered almonds. It's delicious and low in carbs. I am in ketosis but I eat less than 50g a day, usually around 42 or 43 g of NET carbs. It works fine for me.
Dr.Becky Gillaspy please show me the videos of ketogenic recipes with healthy fats.
Dr Becky, marry me, fix me and then divorce me and you can go back to your normal daily life. Your help is highly appreciated.
Are shadeplants ok. I see that you put tomatoes on the Cod.
I’m sorry but that would never fill me up. protein and fat are satiating, but that is a tiny volume of food that would have me bingeing by end of week
DR. BECKY – I just started (back) on Keto. Need to lose 10 pounds. CHICKEN, EGGS, BACON, SALAD, WALNUTS….today. And I'm doing I.F. too. Hopefully, I'm down to weight by New Year!
I have non alcoholic fatty liver disease, how will keto affect my liver?
Thanks for these videos. THis is what I was looking for. I am Type 2 Diabetes and needed some good ideas and explanations of menu items all your videos are great.
No morning intermittent fasting? Just asking because usually intermittent fasting is almost a must do.
Fruit???
Great food!
I'm very interested in giving Keto a try. It's just my wife and I and we are seniors. My biggest problems with these videos is portion sizes. To some the cod dinner with greens might look like a meal for one. No, in this video it's a meal for 4. So, in reality you need to cut up the receipt in 4 portions. It'd be so nice if you could focus on meals for JUST 2 people!
Wow, absolutely professional. Thank you so much, Dr Becky.
Can I use this plan if I need to lower cholesterol?
Thank U This Was Simple Kuwt the way that Works for Me U Have a Great Day!
Thank you. You are very articulate and relaxing to listen to!
Keto + intermediate fasting is the key to health.
Doesn't dill relish contain sugar?
Dr Becky do you have a cookbook? Thank you !!!
I went off keto for health issues at the time, I am going back on keto or end up on No Carbs .
I have Acid Reflux and Erosion Esophagus , because of Acid Reflux and I need to get BOTH of them , Cured
I don't want to have end up with Barrett's Disease or Esophageal Cancer .
*The only G.I. I have right now, is a doctor who ONLY DOES TEST ( EGD, Colon Test) , I have the test done every
6 months* In your own opinion , do you have any suggestion , how to heal both of them*
Yes, I do go to the doctor for Most of my illness. Over all there's only 3 G.I. to take care of 74,000 population.
In my region ( 100% the truth ) , it's hard to find "Good Specialist" , most of the Specialists end up moving out of
state. This has been going on for several years. So, then we all have to travel to another State , just to get help.
The next big city , it's 6 hours away. It's hard to believe, but it's true. There's not that many G.I. in this region.
SuperDuper helpful as always! I'll do these recipes and I listened to this vid over and over again today. Thank you Dr. Becky! <3
Vegan Kato meals please.