Starting KETO (7 Ketogenic Veggies You Can Eat) 2024

KenDBerryMD
KenDBerryMD
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Published 2017-12-28
Here are 7 ketogenic vegetables you can eat as much of as you want when you're first starting KETO (and one bonus!). All veggies have some carbs, but in certain veggies the carbs are low, and so locked up in the fiber and surrounded by vitamins and minerals that they are effectively ketogenic.

If you don't like one or more of the veggies on this list then you will be happy to know that new research is showing that you can retrain Your Palate! It's not too late to learn to enjoy these veggies.

Another good way to eat these veggies, even when you don't love them, is to saute them in butter or lard, salt, pepper and spice them up to taste; that will make them easier to eat.

Depending on DNA, gut flora and goals, NOT EVERYONE will be able to eat as many of these veggies as they want. But overall, these veggies, when eaten raw or very lightly cooked and eaten with a big portion of fatty meat, will keep most people in ketosis.

Caveat:
Some people's DNA, because of living/reproducing for millennia in Northern climes will not be able to eat too many veggies without the carb count slowing their weight loss, and perhaps even causing inflammation. If your ancestors spent the majority of their time on this planet above 45 degrees Latitude, then it is likely you won't be able to eat as much veg as you want without stalling...

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Ken D Berry, MD, is a Family Physician and has been practicing Family Medicine in rural Tennessee for 20 years, having seen over 25,000 patients in his career so far.
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All Comments (20)
  • @victoriam3055
    (1) Asparagus (6) Cucumbers (2) Cabbage. (7) Brussel Sprouts (3) Broccoli. (8) Olives (4) Kale. (5) Celery
  • @madeinaotearoanz
    Fry cabbage in butter, season with salt & pepper. Fry bacon & mix with cabbage. I love this!!!!!
  • @62harleyboy66
    Thank you Dr. Ken for all the great info! At 63 I'm totally changing my diet to keto. I'm sick and tired of being sick and tired!
  • @Nurse_mici83
    When Dr B says “I personally like to heat up some bacon grease”..i knew this was the guy to listen to 🥓 ♥️
  • @newhope8657
    You had me at, "cabbage, a vegetable straight from the Lord."
  • @margaretmcguire3241
    I love the fact that u mentioned wilted kale with bacon grease.. I grew up on wilted Lettuce, kale & or cabbage.. fresh greens hot bacon grease, raw onion and garden fresh tomatoes.. salt, pepper & garlic.. toss and serve salad.. Absolutely great taste with any meat, when affordable fried bacon was added along with the bacon grease. We only cooked with lard or bacon grease. Absolutely no sugar, however we did eat bean soup and fried potatoes & cornbread. Southern style. Just a side note... we did not snack in between meals, never! We never felt hungry.
  • @PauloFerreira-wp2it
    Doctor, you’re a good human being. People like you make the difference in these life. God bless you and your family. Greetings from Brazil
  • @melissahannah587
    You are smart and funny . You seem to really care what happens to people . I am shocked . Most doctors seem to just want the money and for the people to hurry and get out of their sight . I wish God made more people like you .
  • @tomaskey6844
    Just had some shredded cabbage with Avocado mayonnaise and it was delicious! Also cooked up some ground beef and pork and then put some cabbage in just before the meat was finished and it came out perfect. Loving this new way of eating because it is actually easier than cooking with carbs
  • @flexjay87
    You gotta be one of the most down to Earth Doc's on the internet. Thanks for all of your help !
  • @p.lee.spears
    Ken, Thank you so much. I have learned so much from you. I am down 45 lbs because of keto. A1C has gone from 10.5 to 4.5.
  • @susandenniscook9271
    So glad to hear this! I love veggies, especially all those on your list! My mom was a good cook and always encouraged us as kids to eat our veggies! We never snubbed our noses at any vegetable, and grew as many as we could.
  • @davidhayes7596
    He’s right! I’ve lost 8 lbs in 4 weeks. I’m not jumping right with the high Cholesterol Fats because I’m going to wait on my next primary care blood test results. Keto is opposite of what we’ve been led to believe. Traditional carbs are OUT of the ball game. Blood pressure is down! This is amazing. Great video!
  • @kristigraham
    Started watching your videos yesterday. Started keto today and continuing on with watching all the rest
  • @averagesavage5180
    You got my subscription when you said “straight from the lord” I fully believe he gave us everything we need to thrive
  • @annswann1941
    2/28/21. I just started watching your channel and this golden oldie popped up this morning. Today is my first day of ketovore and one of my questions was about celery so I’m glad to hear that it can still be my bedtime snack. Keep up the great work Dr Berry and I’ll learn and adapt with you