March 7

Is Keto TOO Much for You? Do This Instead [Lower-Carb/Better-Carb]


A keto diet is a very low carb diet. The purpose of a keto diet is to encourage your body to produce ketones, which are breakdown products of fat metabolism. Ketones can be measured, and if your body is producing them, you are burning fat.

In other words, a keto diet is an effective fat-loss diet. But what if it is too extreme for you? Restricting your carb intake to around 20 or 30 grams per day cuts out a lot of favorite foods and limits fruit and other plant-based foods.

So what do you do if keto feels out of reach? You can get fat loss results by simply reducing your carb intake and making better carb choices. This video explains the difference and how you can enhance this less extreme strategy to make fast, healthy progress.

Ranking Carbs List:

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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
What Can You Eat on a Low Carb Diet? (Full Food List)
How to Make Weight Loss Easier after Menopause:
Counting Carbs to Lose Weight: What 20g Looks Like [No Cooking to Cooking]:

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 โ€œdoctorโ€ or โ€œDr.โ€ 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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  • ๐ŸŒž Great information! โš˜๏ธ
    Happy Women’s History Month!! ๐Ÿ•Šโค๏ธ ๐ŸŒ

  • Perfect, timing video just yesterday was my first day of *no added sugar & low carbs*. I decided to do 18hr fast/ 1hr exercise/ ๐Ÿ’ช 80oz ๐Ÿ’ง/ Vitamins/ Stretching/ 10,000+ steps ๐Ÿšถโ€โ™‚๏ธ Daily (12oz ๐Ÿ’ง 8x a day).
    This helped me lose 40lbs in 7mos in 2020. Gained back 10lbs since October 2022(stress)
    The food prices ๐Ÿ˜ฎ now have me guessing what I can afford to buy. So, instead I just eat the same thing 5 days a week, fruit berries salad & eggs/ Avocado in the morning @10am (post workout) and 1.5 cup w/3 meat cabbage & Veggie soup- w/Cajun sausage- ๐Ÿ”- Beef links w/ ๐Ÿฅ— ๐Ÿ… by keeping is simple and the same works quick and best for me!, no guessing calorie / macos/micros in addition to only spending under $50 weekly for food. I use the My Fitness Pal App! to input food choices and count food breakdown for me.

    On weekends I may have a cheat meal ๐Ÿ˜Š before 4pm.

    Thanks for the knowledge, I notice I need more macro

  • Thank-you, Dr. Beckie. Funny, for the first time I saw coffee cream marketed as ‘keto’ I didn’t check the carb ingredients on the package. The coffee cream I use has 1g/carb/15cc. I use coconut base milk 0gr/carb/cup for my bran cereal for breakfast.

  • I like keto but it’s a little too much at times. I lean more toward the lower/better carb eating healthy! Thank you for this.

  • Thank you for this info. I am not able to maintain a “keto diet” with that low of carbs. First my blood sugar is at the normal ranch but will drop. I’m trying to figure out no matter what diet I am not able to loose weight. We eat mainly whole foods, with low sugar and salt. Very frustrating… pls.

  • Good morning Dr Becky….Thank you for the information this morning. Full Keto is a step too far for me. I lean more into the Lower Carb area.I’ve already completely eliminated things like soda, chips, burgers chicken wings, etc but I do have one question: Can you recommend a plant based healthy fat instead of avocados? I LOATHE avocados and even after years of trying to learn to tolerate them cannot stand even the thought of having them in my mouth ever again! Very. very occasionally I can eat something like avocado mousse but even then don’t really enjoy it. Any substitution suggestions? Especially for dishes such as salad??

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