Dr. Eric Westman - Adapt Your Life - How To Start Keto — Dr. Eric Westman [3 Easy Steps]

Short Summary

Main recommendation: To start a keto diet, keep dietary carbohydrates low by eating and drinking foods without sugar or starches, rather than relying on ketones, apple cider vinegar, MCT, or added oils. Dr. Eric Westman says the key principle is limiting carbs, because even small amounts can stop ketone production and ketosis for some people. He also recommends learning the process through a class or video before starting.

Key Points

• Ketosis depends on low carbohydrate intake; taking ketones or fats alone without limiting carbs will not work well, in his experience.
• Keto is not an exclusively fat diet: it includes proteins, fats, and real, low-sugar, low-starch foods.
• Carb limits vary by individual: some need under 20 total grams per day, others can tolerate 20 net or 50 total/net grams.
• People with lifelong carbohydrate intolerance or weight problems generally need lower carb levels to succeed.
• Be cautious with online keto teaching: check the instructor's background and whether they have clinical experience with low-carb needs.

Details Worth Noting

• Concrete instructions:

  • Keep total dietary carbohydrates (sugars and starches) low; starches digest into sugar, so avoid them.
  • Eat and drink foods and drinks that are very low in carbohydrate; a food list is available at drwestmanonline.com, or use a carb-counting app.
  • Do not assume lean meats are required; keto allows a wider range of real foods.
  • Consider attending a class or watching an instructional video (Dr. Westman's white-coat video is about 38 minutes; his live class is about an hour) before starting.
  • To reduce the chance of "keto flu," follow the guidance in the course materials.
  • If you take medications or have medical problems, do not start keto without proper medical supervision, as medication doses may need adjustment.

• Keto is presented as a medical-community approach, but this summary reports the speaker's views only and is not professional medical advice.

Bottom Line

Starting keto is primarily about strictly limiting carbohydrates and learning the process properly, not about adding ketones or oils.