February 22

Counting Carbs to Lose Weight: What 20g Looks Like [No Cooking to Cooking]


Thanks to LMNT for sponsoring this video! Head to to get your free sample pack with any purchase.

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:

Dr. Becky's Mediterranean Keto Cookbook:

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)

Get started with Dr. Becky for free: Learn her 4 Daily Habits (0,1,2,3 Strategy) for Weight Loss:

Are you up for the challenge? Take our 21-Day LOW-CARB or KETO Challenge:

Reach your goal by joining Dr. Becky's Freedom Weight Loss Coaching Program:

Get Dr. Becky's book on Amazon or your favorite retailer:

Get Dr. Becky's Family Favorites Cookbook:

Access Dr. Becky's Audio Course: The Keto & Fasting Fix

For Products Shown in Videos: (affiliate/paid link)

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Join Dr. Becky on Twitter @DrBeckyFitness
Visit Dr. Becky's 2nd YouTube Channel: 2 Fit Docs

More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
5 Low-Carb, High-Fat Foods to Eat Every day:
How to Make Weight Loss Easier after Menopause:
Alcohol & Low Carb (Keto) – Yes? No? Maybe?:
Carbs vs Net Carbs – What's the Difference:

Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search:

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.


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  • Good information! I struggle with coming up with meal plans…& I love bread & butter (mostly to get my calorie count up!) I will be looking up your book! Thanks for all your videos! They are VERY helpful!

  • Hi Dr. Becky. I have successfully followed you for the last year! Thank you. Please could you tell me if LMNT would be suitable for a person with Addisons disease that is trying to lose weight?

    • The Dr. can’t give advice on YT. My question will be, is there anything specific to Addisons that would prevent you from intaking salt, potassium or magnesium? If not, I don’t see where there would be an issue but I’m just a layperson.

  • What a great video! I like to cook, but there are some days I would like to just grab something, so I will use all 3 menu plans.

  • I’ve been on Keto for almost a year. I thought I’d kinda take a small break. I’ve been watching a lot of videos about this. Nothing major. Just a bit more carbs. My scale went up. Now I’m not panicking, I’m going with water retention, but it does make me wonder

    • If you’re eating roughly the same amount of food then it’s probably just water retention. But “just water retention” still makes your jeans tighter & hard to button up!

    • @Johnny Penso unfortunately I don’t wear pants at home, I wear shorts, that’s what got me into trouble during COVID. And I didn’t have a working scale then. I keep track of everything I eat, so I’m hoping it’s just water retention. Nothing major, just get back on my Keto. But this is why I’m kinda scared of carbs now. I struggle for the last 10 yrs, & I never had a problem before. I’m just confused

  • Thanks Becky for making things easy for me to follow, too much info out there and it gets confusing. I have been following your advice now for a month, and I am off to a great start.

  • I absolutely love the LMNT electrolyte drink mixes. I really enjoy seeing what foods to eat in a day. As a beginner at a keto lifestyle, it really helps me. Thank you.

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