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Keto diets are popular because they work for weight loss. Much of this benefit is because this way of eating keeps your blood sugar low, which keeps the fat-storing hormone, insulin, low. Those low values 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 piece meals together when you ONLY have 20 grams of carbohydrates to play with? This video shares three days of keto menus. One for those who love 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:
Mushroom & Spinach Omelet (4.8g)
Tuna Salad on Greens (6.9g)
Baked Cod & Veggies (4.3g)

Tolerate Cooking Menu:
Deviled Eggs (1.8g)
Taco Salad (10g)
Shrimp Stir Fry (7.8g)

I Hate Cooking Menu:
Raspberry Cheesecake Cup (6.3g)
Grocery Store Salad Bar (10.5g)
Costco Pre-Cooked Beef (1g)
Additional 1/4th of Grocery Store Salad (2.6g)

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

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/

Get Dr. Becky's book on Amazon or your favorite retailer: https://www.drbeckyfitness.com/book

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

Access 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)

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

More Videos by 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 Make Weight Loss Easier 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 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.