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Keto diets are popular because they work for weight loss. A big part of this benefit is that this way of eating keeps your blood sugar levels low, which keeps the fat-storing hormone, insulin, down. Those low levels give your cells a break from the constant bombardment of insulin, allowing them to regain insulin sensitivity, release fat, and revitalize your metabolism.

But what does a keto diet look like and how do you put together meals when you ONLY have 20 grams of carbs to play with? This video shares three days of keto menus. One for those who like to cook. One for those who tolerate cooking. And one for those who want to stay out of the kitchen.

List of 100 Low Carb Foods: https://drbeckyfitness.com/low-carb-food-list/

Dr. Becky's Mediterranean Keto Cookbook: https://drbeckyfitness.com/mediterranean-keto/

Love to cook Menu:
Omelette with mushrooms and spinach (4.8 g)
Tuna Salad on Vegetables (6.9g)
Fried cod and vegetables (4.3 g)

Tolerate cooking menu:
Deviled eggs (1.8 g)
Taco salad (10g)
Stir-fried Shrimp (7.8 g)

I hate cooking Menu:
Raspberry Cheesecake Cup (6.3g)
Salad bar from the supermarket (10.5 g)
Costco pre-cooked beef (1g)
Extra 1/4 salad from the supermarket (2.6 g)

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Get started for free with Dr. Becky: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss: https://www.drbeckyfitness.com/dr-beckys-0123-strategy/

Are you ready for the challenge? Take our 21-day LOW-CARB or KETO Challenge: https://www.drbeckyfitness.com/get-started-2/

Achieve your goal by participating in Dr.'s Freedom Weight Loss Coaching Program. Becky: https://www.drbeckyfitness.com/weight-loss-coaching-program-fhp-2/

Buy Dr.'s book Becky on Amazon or at your favorite store: https://www.drbeckyfitness.com/book

Buy Dr. Becky's Family Favorites Cookbook: https://www.drbeckyfitness.com/cookbook

Access to Dr. Becky's Audio Course: The Keto & Fasting Fix https://learner.avid.fm/course/s/keto-fasting-fix

For products shown in videos: http://www.amazon.com/shop/beckygillaspy (affiliate/paid link)

Find Dr. Like Becky Fitness on Facebook: http://www.facebook.com/DrBeckyFitness
Follow Dr. Becky on Instagram: @drbeckyfitness
Follow Dr. Becky on Twitter @DrBeckyFitness
Visit Dr. Becky's 2nd YouTube channel: 2 Fit Docs https://www.youtube.com/2fitdocs

More videos from Dr. Becky:
3 ways to do intermittent fasting: http://bit.ly/2p8bchh
5 Low-Carb, High-Fat Foods to Eat Every Day: https://youtu.be/ntJa3FSzZ08
How to lose weight more easily after menopause: https://youtu.be/Dvuh3M5dhAs
Alcohol & Low Carb (Keto) – Yes? No? Maybe?: https://youtu.be/G-27B50Ez5U
Carbs vs Net Carbs – What's the Difference: https://youtu.be/FM1H_igGE6E

Links to the studies mentioned in my videos can be found on my blog by typing the name of the video into the search function: 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 itself refers exclusively 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 is not a substitute for a medical examination, 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 changes to your health regimen or diet before first consulting with a physician and obtaining a medical examination, 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, DC are not liable or responsible for any advice, treatment, diagnosis or conclusions drawn, services or products you obtain through this video or site.

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