Dr. Becky Gillaspy
You Gave Up Sugar…Now What Do You Eat? [Dr. Keith Guest Appearance!]
You’ve decided to cut sugar out of your diet to lose weight and gain health. That will work, but sugar seems to be hidden in everything. So now that you gave it up…what is left to eat? This video will show you the foods to avoid, the ones to eat in moderation, and the ones to enjoy now that sugar is off the table.
Dr. Becky's Free List of 100 Low Carb Foods: https://drbeckyfitness.com/low-carb-food-list/
Check Out the Freedom Home: https://freedomhomepa.com/
Get Dr. Becky's book, Zero Sugar / One Month on Amazon: https://amzn.to/4a6EyBO (affiliate link)
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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/
Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/
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Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs https://www.youtube.com/2fitdocs
More Videos by Dr. Becky:
Happy Things Happen When You Stop Eating Sugar: https://youtu.be/5GeNj9m4yu0
What's Your Carb Tolerance?: https://youtu.be/99qLC1XhTZU
Quitting Sugar: Cold Turkey vs. Cutting Back: https://youtu.be/jViIOTppuK8
How to Make Weight Loss Easier after Menopause: https://youtu.be/Dvuh3M5dhAs
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.
you've decided to cut sugar out of your diet to lose weight and gain Health that will work but sugar seems to be hidden in everything so now that you gave it up what is left to eat this video shows you the foods to avoid the ones to eat in moderation and the ones to enjoy now that sugar is off the table sugar is a problem because foods that contain it cause your blood sugar and insulin levels to go too high when there is too much insulin in your blood inflammation and fat storage increase which are two things you don't want now giving up sugar means different things to different people for most it means giving up added sugar this gives us obvious culprits like cookies cakes and candies but also includes some foods that you wouldn't suspect including salad dressing healthy looking snacks like these apple chips this beef jerky and this package of granola so if you're eating a packaged food I recommend turning the package over and looking to see if sugar is listed as one of the first three ingredients if it is don't eat it and note that Sugar goes by different names in fact of all of these Foods these apple chips are the only ones that show sugar in their ingredient list the other three mentioned dextrose and multiple types of syrup including high fructose corn syrup these are different forms of sugar but have the same inflammatory fat storing effect as table sugar now do these naming tricks complicate things absolutely so another rule for foods to avoid when you go sugar-free is when in doubt do without in other words if you are not sure if the food contains sugar don't eat it whole foods don't necessarily come in a box but some of them contain natural sugar like fruit yogurt and raw nuts and seeds these unrefined foods have fiber nutrients that lock in the sugar helping to slow the absorption into your bloodstream they are better choices than processed foods with added sugar but how much you can consume and still reach your goal is up to your unique metabolism and of course if you are following a low carb diet the carb content of the food needs to be taken into consideration therefore these foods will be in our moderate intake column Foods in which the natural sugar is isolated or Amplified such as honey maple syrup juice and dried fruit fit into the moderation column as well however these high fructose Foods get an asterisk because they are not right for everyone first of all they are intensely sweet and calorie dense so they will keep you or desire for sugar alive and need portion control and if your diet has been poor in the past these Foods may cause you to take in more fructose than your body can handle overloading your liver and increasing fat production Foods sweetened with non-caloric sweeteners also make the moderate intake column with an asterisk adding a dash of stevia to plain yogurt is okay but giving up added sugar only to turn around and buy sweet treats made with non-caloric sugar substitutes is missing the point remember that you are avoiding sugar because you want the health and weight loss results don't spin your wheels trying to find sugar-free loopholes now it likely makes sense that chocolate candy is still chocolate candy even when it is sweetened with non-caloric sugar alcohols but what about zero calorie diet drinks must you give them up ultimately this decision is up to you but here are two considerations first first of all keeping sweeteners in your diet keeps your taste buds and brain chemistry hooked on sweetness you may think they are the perfect solution for cutting calories when in reality relying on them is just kicking the can down the road keeping your addiction to Sugar alive another consideration is whether you prefer going cold turkey or weaning yourself off of sweetness getting sugar out of your diet is a change for your body and it will go through a withdrawal period during this time you will feel worse not better fortunately this is a temporary condition and I assure you that life is so much better on the other side of sugar but to get there you need to go through this uncomfortable transition for some of you it will make more sense to go cold turkey and get all added sweeteners out of your diet overnight others will feel that they need to wean themselves off of sweetness gradually using diet drinks as a stepping stone whichever direction you choose you'll be happiest with your overall results if you eventually get sweetness not just sugar out of your diet once the intensity of sweetened Foods no longer hijacks your taste buds you will find the water coffee and tea is all you need to get the most satisfaction and success with your sugar-free diet Focus your food choices on whole foods that are high in healthy fats and protein and have the best fiber to carb ratio foods that naturally contain fat protein and fiber digest slowly when you give up sugar that is what you want because it creates a nice steady rise and fall in blood sugar what that means to you is that you get a nice sustained level of energy and hunger satisfaction many low carb foods are high in fat and protein which explains why low carb and keto dieters often report feeling more in control of their eating examples of these Foods include meat fish eggs and cheese you can also include cooking fats like butter and healthy oils like olive oil avocado oil and coconut oil now I have a full list of low carb high fat foods that you can download for free that I will point you to that list also includes low-carb foods that provide you with fiber your best choices being non-starchy vegetables such as salad greens green beans broccoli cauliflower zucchinis and name a few in addition to containing fiber they also provide a lot of volume so your stomach stays full long after for a meal making it easier to avoid snacking I will say again that life is so much better on the other side of sugar but no one can convince you of that you have to experience it yourself and the only way to do that is to take the plunge and give up sugar for at least one month I promise you that your body will thank you for your efforts now before you leave my husband Keith and I have something to share with you and test test test yep what do we do why do we get ourselves into these guys I know I'm pretty much remembering how much it sucks hey everybody a lot of you recognize this guy my husband Keith we used to do videos together here on YouTube and there are a lot of you that have asked me about him and miss him and so here we are how are you doing I'm doing good that's good um so we have been looking for ways to bring Keith back into the fold a bit and make some guest appearances and we back and forth on what we wanted to do and we decided that you know we have some wonderful people in our Lives who are doing some really cool things so we thought why not try our hand at a little bit of a human interest thank you human interest type of a story uh about some of the people that we that are in our lives and so here we are in this beautiful place yep so we are actually in What's called the freedom home in Columbia Pennsylvania um our good friend Justin and his wife purchased this home I believe it was just earlier this year they've done some renovation on it but they've turned it into an Airbnb and they invite us down here for a night to stay and see what we thought of the place so this is a historic home built in 1876 three stories five bedrooms fireplaces staircases hidden staircases yeah it reminds me of my Granny's house where there was just like the architecture you're just a little kid and you're looking around and it's like amazing yeah it's amazing I mean it it for the two of us just the two of us to be here in this huge house oh I know we were lost yeah but it was I mean uh we had a great night's sleep oh I mean yeah you know there's there's not a lot of creaky floodboards or anything cemetery across the street oh yes very quiet neighbors that's an important thing um and some historic figures uh over there too yeah yeah we've yeah I guess there are some historic people that are buried across there but this house it was built by an architect um it's just amazing it really is um every you step into every room and you're just kind of it's like that wild wild Factor we're in Columbia Pennsylvania which is about 45 minutes to an hour south of where we live uh it's right on the river it's a historic River Town actually and uh just an hour to the west of us is Gettysburg Pennsylvania uh and just minutes going the other way you're getting into Lancaster County which is Amish Country and this area Colombia is actually very historic and very historically important um I think Justin said that there are 11 certified locations houses I think down close to the river that were part of the Underground Railroad and during the Civil War um this house was built after that so even though there is a secret room and um kind of a little bit of a tunnel in the basement they can't really tie this to that but it's still historical and it's a wonderful place Colombia it's a great place to visit if if you and your family are looking for uh you know some place to go that has some history has some you know they're shopping Baltimore's an hour away Hershey and Hershey Park Amusement Park is you know is is 45 minutes away uh we're close to Harrisburg International Airport from here maybe a half an hour or something and and you would you would really appreciate being here it is really amazing yeah so there you go uh just our kind of our start at introducing you to a few amazing people in our lives and bringing this guy back on front of the camera getting your feet wet again yeah so all right hey thanks so much for watching and have a great day thanks okay that gets good
#Gave #SugarNow #Eat #Keith #Guest #Appearance
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Thanks for watching! Download my Low Carb Foods List here: https://drbeckyfitness.com/low-carb-food-list/
Check Out the Freedom Home here: https://freedomhomepa.com/
You hope the neighbors are quiet! 😂😂😂
Dr Becky no added sugar diet
What is the problem with sweetness itself as you say at 4:27?
I live near York…in England.
Thank you for your clear explanation and delivery.
I really appreciate your videos. Trying to get healthier. Was wheat/sugar/processed food free for 6 years and then went back to some sugar. I regret that choice. Also, your tips are so much more realistic and achievable. Really appreciate how you don't pretend it is easy and always fun. Knowing it is supposed to be challenging gives me the determination to keep going. For women in there 50s like me – there are "particular" metabolism struggles, but ever so slowly I feel like it is helping anyway. The pounds just come off a little slower than some people. I want to be healthy even if I cannot be thin. Thank you Dr Becky and it was nice to meet Mr Becky lol. I am from Lancaster PA so we are neighbors!
First 4 ingredients* if it’s 5 and below..
Giving up some of my blueberries tomorrow, gonna give pure ovo pescatarian soon. My two weeks off all dairy (no exceptions) has been incredible.
I love watching your videos, they're very inspiring and refreshing! You're a totally down to Earth lady and I appreciate your work!
👋 hi. I’m trying to eat more natural foods. Sugar…. Can I still have my blueberries and raspberries? What about bananas? Thank you 🇬🇧
I found your video as I am trying to cut out sugar from my diet. I think your suggestions will help me thank you so much.
Welcome back, Dr. Keith! It's wonderful to see both of you together again, sharing your knowledge and passion for healthy living. Your videos are truly inspiring and provide practical steps towards a sugar-free life.
I gave up added sugar. I eat much more now.
Great video! Darn it. I am in my mid-50s, don't smoke or drink, and exercise vigorously 4 to 5 days a week. However, because of my sugar intake, my body does not lose weight. I love sugar; it is my vice, but I guess it might be time. I can only do it cold turkey. so here we goooo.
Don’t the food tell you if it contains sugar under the added sugar part of the chart on the back?
As of today I’m doing small steps to cut and eliminate sugar out my diet to fight my skin condition. Thank you for information and encouragement. ❤
Anytime someone offers something for free but then demands my email in order to get it, is not giving it to me for free. It is just not a monetary cost, but a cost just the same.
Thank you very much.
We have to stop eating fruits if we follow zero sugar diet ?
just mention common knowledge, nothing new, you should change the title on your video, that way viewers don't waste time watching some useless info.
I’ve been sugar-free for two months now, and it’s honestly been the easiest thing I’ve ever done. But my friends keep saying I’m doing it wrong because I still eat rice, baked goods, dairy, Lay’s chips, matcha with coconut milk, ketchup, and other foods I believe don’t contain sugar. They insist my body turns them into sugar, but I find that hard to wrap my head around.
Hi, does anyone have any suggestions around what to drink? I am a life long cordial diluted in water drinker and find water only pretty boring. Do I need to just go cold turkey?
Good information
Like what are some foods that don't have any sugar in them? I know they are foods without sugar in them put are hard to find hard.
When I eat food with sugar i get a yeast infection on my skin, so I need to just avoid it permanently.
Bonjour ,
Le sucre est de partout dans la nourriture , dans les legumes, dans les viandes ,de partout
Il ne fait pas manger de gâteaux et de sucreries c est tout !!
I'm 4 week in on no sugar. It's a struggle in the supermarket. It seems like everything has sugar!
Diet Soda's have some degree of correlation with dementia. Seltzer much better.
4:40 Substitute caffeine for sugar?!
You can eat absolutely nothing because everything has sugar in it. Prove me wrong.
What about white rice?
Simply put for me it is just too hard to understand and follow. Here I was thinking I was eating healthier and doing good and it turns out that it wasn't the case I guess even plain rice crispies and Cheerios cereal is not good for you either I dont know , i give up
I've been adding some raisins to my cereal because I usually eat cereal every day now I guess that's not healthy, I used to come home every day from work and eat almost a whole roll of Oreo cookies or EL fudge bowl of ice cream now that nonsense now once in a while grab an Oreo with raisins dates and healthier options but I guess apples are good
I found the best thing to eat is just plain old air that seems to be the only only thing you can eat.