Should you NOT eat your vegetables?

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Could you be better off reducing your vegetable intake – or just skip it all together? And could ketosis be helpful in preventing Alzheimer’s disease and treating mood disorders?

This is an interesting interview with psychiatrist Dr. Georgia Ede, who answers all these questions.

You can watch a segment from the video interview above (transcript). The full interview is available on our member site:

A Ketogenic Diet and Fewer Vegetables – Dr. Georgia Ede

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A Ketogenic Diet for Beginners

28 comments

  1. Carmina Brown
    Two weeks. I have lost 10 pounds, my blood pressure has improved. I find the diet easy to follow and the daily e-mails help me stick to the diet . I still want to lose 15 more, but I can see now that I can do this. Thank you
  2. Karl Ingoldsby
    I have been eating Low Carb High Fat for over a month and am being very strict. I have gained weight! My blood sugar is back to normal, besides an occasional overnight spike. What am I doing wrong? I eat the same thing most days.
    Breakfast: 3 eggs scrambled with bacon and butter, 24 oz of coffee with 3 packets of Splenda and heavy cream.
    Lunch: The keto diet cabbage and burger casserole or keto burgers and butter fried cabbage.
    Dinner Either the items above that I had for lunch or steak.

    I am starting to get frustrated about not losing weight.

    I started exercising last week and still no movement on the scale. ( I am up 5 pounds since starting)

    Replies: #7, #14, #28
  3. D Knowles
    Stop using the Splenda. Any sweeteners, real or artificial create a reaction in the brain and leads to cravings. Trust me, it only takes a few days to get over the desire for sweet things. You might try going totally meat, no veggies or dairy, until your body adapts. Best of luck. Know that you are on the right path, and that your body may take up to two months to adapt.
  4. David
    Hi Karl, once you're keto adapted the old 'calories in, calories out' fable becomes somewhat true. So if you eat more than you burn (and lose from your stool), you 'll gain weight. Fortunately it's much more difficult to overeat in keto but it's still possible. If your situation persists you might try skipping a meal or 2 a day. I only do diner and some nuts in the evening and am never hungry.
  5. Joanna
    I have had the same problem. Everything Keto is also mostly protein & I understand that too much protein will be converted to carbs and hinder any weight loss. I do not find the Keto diet easy either & especially not going hungry as I nearly always am still hungry.
  6. Bec
    Hi guys!
    I am still fairly new to keto so am definitely not an expert but have found five things that mean I am rarely hungry and am losing weight steadily (15kg in just under 3 months so far). I hope something here helps!
    1. Intermittent fasting. I find if I eat breakfast I am hungry for the rest of the day but now that I am used to eating my first meal between 12:30 and 3 (depending on hunger and schedule) I am really satisfied with two meals and actually eat less despite not “restricting” my meal sizes. The first week sucked and I had to keep busy in the morning to avoid watching the clock, but by week 2 I found my focus improved dramatically and I often worked through well into my “eating window”
    2. Eating real food. Focusing on buying smaller amounts of really high quality produce has also been really important. Because I am eating smaller and fewer meals (and making 90% of my meals at home) I am happy spending what I used to spend on junk food and takeout on grass-fed beef and dairy. Given the amount of beef described in your diet this could be a significant factor, as my understanding is that grain-fed animal protein has a higher ratio of omega-6 fat which is pro-inflammatory. The cost might be prohibitive depending on your situation, so if you are sticking with grain-fed beef, maybe consider switching to another protein source at lunch (eg salmon or tuna)?
    3. Eating a bit more fat and a bit less protein. I am still working on this, but am finding that adding dressings, butter and cream/sour cream to meals is helping. Avocado is also amazing but is just going out of season here. Making the dressings from scratch has also been helpful so I can stick with clean ingredients.
    4. Testing ketones. There were a few foods that knocked me out of ketosis that I would not have even thought of. I am only measuring urinary ketones once or twice a day (which I know is far from perfect) but doing this has helped me work out which foods I seem to manage well (eg full fat dairy which I know is a problem for many) and which I don’t (so far the biggest surprise has been a bowl of homemade tomato soup!).
    5. Eating slowly and starting with my veg/salad. Taking at least 20 minutes to eat and really paying attention to my food helps me to feel full often without needing to finish my meal (and I used to be what is kindly called a “volume eater” so this was amazing to me!).
    Everyone is so different I imagine it can be tricky to find what works for you. I hope you find the tweaks that make LCHF enjoyable for you!
  7. Josh
    If your total calories exceeds what your body needs, then you'll gain body fat/weight. Cut your fat calories down (since those are unnecessary energy calories) and raise up your protein calories (protein lowers hunger the most). You may find that having 75-100 grams of protein for both breakfast and lunch will greatly ease your hunger so you can eat fewer calories overall. Believe it or not, Keto diets don't break the laws of thermodynamics when compared to low fat diets for weight loss. They just control hunger better.
    Reply: #16
  8. Kathy
    What about Stevia.....is this also bad?
    Replies: #17, #21
  9. Ian
    just avoid real and artificial sugars
    Reply: #11
  10. Patricia Boling
    Increasing protein, on a low-carb diet, did not work for me. I was eating way too much protein and not enough fat, didn't lose any weight for 2 weeks, and still very hungry. Then I cut carbs to almost nothing (you still manage to get 20-30 grams of carbs even with so-called "free" food and vegetables, salad dressing, cream, cheese, etc!) Finally my stomach and abdomen was rid of bloating and gas, and I was less hungry. I didn't weigh myself but could see my spare tire shrinking in the mirror. Then a death of close friend, and I reached for comfort foods. Also had to watch myself for "gulping" and stuffing my mouth. So slower eating, and chewing. There is no such thing as an "all you can eat" diet. 😥
  11. Lisa Barns
    What about Natvia?
  12. Nelson
    I use an app to watch total calorie intake plus source groups: 70 to 75% fat, then 20 % protein and carbs just 20 grams or less a day. In 30 days I lost 18 pounds!
    Reply: #13
  13. Nelson Ruiz

    I use an app to watch total calorie intake plus source groups: 70 to 75% fat, then 20 % protein and carbs just 20 grams or less a day. In 30 days I lost 18 pounds!

    I am also alwasy very fu;; and never hungry. Im amazed on how full I feel with very little food.

  14. Heike
    Sounds like a lot of fatty food to me.. And a lot of food all together.. Cut some out @ ALL the meals..?? You don't tell how big your Lunch and Dinner is.. Just breakfast.. 3eggs?wow..maybe just 2? And less butter etc., seems like you still overeat? Good luck, and switch it up a bit more, there is more food choice than eggs, bacon, beef, cabbage,butter..lol. Even on keto you can't eat unlimited fat 😉
  15. Barby Mayo
    WOW, I think I've found the reason to my slow weight loss.
    Too much protein. I eat twice a day, little to no carbs, but 8 ounces of protein. Not hungry.
    Lots of greens, I interment fast.
    Not enough exercise. I'm 77 yrs.
  16. Jennifer Hays
    Josh, just an additional FYI...a big part of the keto diet controlling weight is the decreased hunger, but it also causes the adipose mitocondria (fat cell power houses) to burn a little hotter and waste a little more energy. Another place energy is lost is in the ketones you eliminate through breath and urine. This accounts for some of the "mismatch" in calories in vs calories out.
    Yes, eating too many calories no matter what they are can cause weight gain, but it is a lot harder to do when eating keto.
  17. Jennifer Hays
    Different people have issues with different artificial sweeteners. This can be difficult to figure out without buying a blood ketone/blood sugar meter. There are several articles that outline "Keto safe" sweeteners and Stevia is listed as one. Other common ones are Aspartame, Erythritol, and Monk fruit extract.
    If you are new to keto I say use stevia if you like it or erythritol if the after taste of the stevia is too much or what ever sweetener you like in a limited basis. If you are stalled and not getting the benefits of the keto diet then start to look at it. The fine tuning of the diet comes as you continue to make it into a lifestyle.
    Personally I am trying a month with no sweetners...I am only on day 2 but my goal is to see if my body feels or acts any differently. I had just started testing my ketones and sugars after ingesting artificial sweeteners and know that I react poorly to acesulfame potassium (coke zero) and Ideal brand sweetener (my absolute favorite), but am ok with aspartame (diet coke). The good news about this is that even though the coke zero raises my insulin (not my sugar) I still was loosing weight and had all the other benefits of the diet.
  18. Phil Ruggera
    Don't interview a psychiatrist about nutrition.
    Reply: #22
  19. Carol
    Well you would if she specialises and is having great success in Nutritional Psychiatry.
  20. ellek
    You have to do what aligns with your body and your values. Monitoring with the ketone monitor is probably a good idea too. I'm a fan of a plant-based paleo/keto way of eating, but that wouldn't work for everyone. I combine some of the Mediterranean/ Blue Zone diet with mine. It takes time to develop a way that works for you, and it will probably change over time. The most important thing is to not get too crazy about restrictions if they are not having a positive effect on your health. Sometimes I eat homemade ice cream and sometimes store bought organic vegan ice cream, and although it mildly affects my ketone levels it doesn't undo being fat adapted. I do think staying away from processed foods, diets sodas, etc is a good idea, but you've gotta do you. I"m going to go make some keto chocolate pudding right now because sometimes I like to have dessert. Life is for living and I feel great, have tons of energy, clear thinking, better sleep and tons of energy for my active job and sprint and HIIT workouts. Aside from excellent blood work, feeling good and having vitality is more important than weightloss to me.
  21. Genny Louise
    Hi Kathy, I remember DrJason Fung saying somewhere, that artificial sweeteners can be worse than sugar. Even Stevia!
    The problem is that the sweet taste, even if it's not sugar, does stimulate the pancreas to create an insulin response.
    And insulin is a fat storing agent . What I am trying to say, not very well, is that insulin tells our body to store nutrients as fat, instead of using it for energy.
    So sweet taste > insulin response >fat storage>weight gain
    😟 Bummer.
    Fortunately, I don't like things as sweet as I used to after a few years on low(ish) carb.
    A lot of things taste too sweet for me now. So this girl who used to be a sweet tooth is not so much anymore.
  22. Sam
    Not once I have I seen anything here mentioned about getting enough vitamins and minerals. Simply put, it is impossible to get everything you need from just meat and limited (or no) vegetables. Supplements do not work the same way whole foods do and will not correct imbalances - you'd end up needing way too many and would likely take too many or cause other imbalances. For example, taking a zinc supplement can cause an imbalance in copper. In the short term, you may find weight loss, but in the long term (1 yr+) you will likely begin to experience symptoms from vitamin and mineral deficiencies. This is no joke and can cause issues with organ operations to chemical imbalances that affect your mental health. I'm all for higher fat foods and less refined starches and starchy vegetables, but cutting out all vegetables defies well-documented science and frankly, logic.

    I have a MS in nutrition and am miffed a psychologist is spreading this misinformation. Her individual experience should not be generalized as blanket dietary advice. Be smart consumers of food and knowledge!

    Reply: #23
  23. Kristin Parker Team Diet Doctor

    Not once I have I seen anything here mentioned about getting enough vitamins and minerals. Simply put, it is impossible to get everything you need from just meat and limited (or no) vegetables. Supplements do not work the same way whole foods do and will not correct imbalances - you'd end up needing way too many and would likely take too many or cause other imbalances. For example, taking a zinc supplement can cause an imbalance in copper. In the short term, you may find weight loss, but in the long term (1 yr+) you will likely begin to experience symptoms from vitamin and mineral deficiencies. This is no joke and can cause issues with organ operations to chemical imbalances that affect your mental health. I'm all for higher fat foods and less refined starches and starchy vegetables, but cutting out all vegetables defies well-documented science and frankly, logic.
    I have a MS in nutrition and am miffed a psychologist is spreading this misinformation. Her individual experience should not be generalized as blanket dietary advice. Be smart consumers of food and knowledge!

    You may find this article helpful.
    https://www.dietdoctor.com/are-supplements-necessary

    Reply: #24
  24. Sam
    Glad we agree!

    Supplements cannot replace a whole foods diet. Nutrients in isolation do not work like they do in whole foods due to the stunningly complex system that is our metabolism. While most diseases are not caused by mineral and vitamin deficiencies, as mentioned in the article above, they can be exacerbated by these imbalances. Co-morbidity of Type 2 Diabetes and Vitamin C deficiency, for example, can mean that someone who is insulin resistant and therefore does not gain proper energy from carbohydrates will be even more exhausted due to the fact that they aren't properly absorbing iron, a process in which Vitamin C is a catalyst. Not getting enough oxygen to our red blood cells is not a great combo with Type 2 Diabetes.

    My point stands, that cutting out all vegetables is not a smart choice for the majority of people. This person's story is not general medical advice. Many of the most vitamin and mineral rich foods on earth are vegetables. As supplements cannot replace them, vegetables should be consumed, in a great variety, for optimal health.

  25. Anita
    Wouldn't it be nice if there were not so many diabetics in the general population?
    You do know they have come about from eating a food pyramid diet that was full of
    carbohydrates (yes, am referring to the bulk of vegetables and grains that even now
    some nutritionists are pushing ) Stranger even is that many who are vegetarian end up
    reaching for supplements as they feel poorly over time and the reality is that their bodies
    struggle to get the potassium out of their vegetable laden diet even though it has more
    potassium as they need to ingest a larger amount to get the actual dose required from the food.
    The antitoxins within them are playing havoc with the gut and you really should get some newer
    science on board which verifies that green leafy ingestion can lead to leaky gut, etc.
    The plant matter interferes with a human's digestion.
    A meat based diet with meat fat from grass fed animals however delivers enough potassium
    to the body in a more easily digested way even though the amount within the flesh is smaller
    in dosage. Seriously make you consider that the human digestion is set up for this very way
    of eating.
    I believe human's are designed to eat a far smaller amount of vegetable matter than what has
    been available on the menu for the last 30 years. Look to the past and see films that show a population
    that was not obese like it is today in the western world at least. Our grandparents ate a protein based diet
    with maybe a few serves of vegetables. Sure they did not eat all the fast food either. They also ate lard
    and animal fats because there were no seed oils available generally at that time.
    Almost a year ago I went keto and still included salads etc into that diet. I was trying to address several
    chronic presentations in my body that were impacting on my functioning fully in life. Of course I lost
    weight and also believe I missed the bullet on becoming a type 2 diabetic. Eventually I went virtually
    carnivore for the last 4 to address gastro intestinal issues. Found that I had to cut out the almond
    milk and almond meal recommended by many when going keto as it became obvious that on some
    level my body was sensitive to nuts. Might I add that my energy levels were severely compromised
    prior to going ketogenic and I have now gone from being up for 6 hours a day to 12 hours after being
    mainly protein and fat based. This is like a miracle for me. No longer am I in pain as similar to fibromyalgia,
    my range of movement is normal and my body is fat adapted. Added to that my metabolic stall seems to
    be over with my cells now able to give me the energy release when I demand it. This is great!
    Am so tired of hearing about the push / agenda in the world to promote a plant based diet. It is truly
    a scary prospect for humans.
  26. BlueEyedRedhead
    I am surprised that so many of the comments have shown gross ignorance of what the research keeps on proving: all of you would benefit greatly by going to Dr. J. Fong's Intensive Dietary Management site, or just youtube.com and search for Dr. Fong.... Listen, repeatedly, to his presentations regarding type 2 diabetes... actually all of his videos. Do everyone a favour. PLEASE.
  27. 1 comment removed
  28. Tom
    You are eating too much and too frequently. Learn about Intermittent Fasting and one meal a day.
  29. Heather S.
    I have a thyroid condition so my metabolism pretty much has crashed into a wall. Some of the things I’m hearing about fasting is that it actually slows your metabolism down period. Of course, you’ll lose weight because your body at first it’s water but your body is in hunger mode but you have to be very careful because it also creates a starvation mode response. That will program your body to hold onto whatever it’s given and not promote loss. Some people it actually once you start eating will gain.
    It’s important to eat every three hours, you need to look at your overall counts of carbs to stay within the range for ketosis, however you have to be using sticks or monitors to actual see where you fall on a daily basis.
    You shouldn’t be consuming more than about 30 grams per meal for protein, from what I’m reading a lot of people are pounding out the protein in insane amounts on here. It can be harmful and your body can only use so much at one time. And you can hurt your kidneys.
    It’s important that you monitor and figure out how many calories you need daily based on health conditions, your lifestyle, your activity level and your goals for yourself. There is no instant fix and eating two times a day isn’t going to lead to loss. Over 12 years ago I ate 3 times a day under 1200 calories and I knew better but that’s what the dietary guidelines for the US promotes and the pyramid is screwed up as well as the height weight requirements for the US. Any physician will tell you that. I now eat anywhere from 1200-1400 calories a day, exercise 2 hours 5 days a week and have maintained a loss of over 75 pounds for over 10 years. If at times I’m not in ketosis, I know it but right now I’m at a healthy weight and really have no idea how dieticians are trained. Not everyone is a cookie cutter diet, and my caloric Intake when it’s bumped up to about 1350 I gain with an hour of cardio and weight training 5 days a week and it’s not muscle. So you as you go in your journey need to make sure about heart conditions, all thyroid levels, and all the other things on a metabolic panel test and your medications. I hear all the time, you don’t eat enough, but I do for my body’s needs;)! I’m healthy, happy and no longer feel tired, and my labs show all the positive changes. Keto is a way, a tool, but overall you have to monitor and make changes. You need to cycle out of Keto every 4 weeks or so to be on the safe side. Give your kidneys a break!!! And the booze stay off it, because that will create cravings even if it’s low index.

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