Timestamps 0:00 Healthy Keto® diet basics step 2 0:24 Keto and intermittent fasting 2:45 What to eat on keto 8:04 Keto diet tips
If you’re new to the Dr. Berg channel, this is the second of many helpful videos to watch. The first video was made specifically to help those of you looking for keto basics and how to start keto. In this video, Dr. Berg continues to build on the intermittent fasting and Healthy Keto basics shared in the first video. If you have friends or family members wondering how to start keto as well, don’t forget to point them to this video too!
Learn more about Healthy Keto and intermittent fasting:
1. Go as long as you can in the morning without eating. Don’t eat unless you are hungry.
You need to keep pushing it to the point where your body is fully adapted to fat-burning, and you’re no longer in sugar-burning. Adapting to ketosis could take 3 to 5 days or longer.
While on the Healthy Keto diet, try doing 2 meals a day with a 4-hour eating window, which will give you a 20-hour fasting period. This can give you major results, except if you’re dealing with issues like:
• Menopause • A slow thyroid condition • A history of dieting • A slow metabolism
If you’re struggling with one of the issues above, you may need to start only eating one meal a day on the ketogenic diet to see significant results. But, in some cases, you still may not see results or weight loss. In this case, you may have to have one meal every other day until the system heals.
2. What to eat during meals while doing the Healthy Keto diet and intermittent fasting:
Meal option 1: • Eggs (2 to 4) - pasture-raised organic • Avocado • Cheese - high-quality, organic, grass-fed • Bacon - nitrate-free, organic, less than 1 g of sugar • Nut butter – almond butter, peanut butter (sugar-free)
Meal option 2: • Meat (3 to 6 oz) • Vegetables or salad (with olive oil and vinegar) (SIBO: • How to STOP Small Intestine Bacterial… ) • Nuts/Seeds
Important things to remember: • It’s okay to consume vitamins any time of the day • It’s okay to consume ACV (apple cider vinegar) and lemon • It’s okay to consume coffee and tea (only one in the morning—try a bulletproof coffee with MCT oil) • If you have an urge to snack, it means you need more fat and greens • If you have cravings for bread, then you need more B vitamins (electrolytes, B vitamins, and nutritional yeast) • Consume sea salt • Get exercise (the best time to exercise is when you’re fasting) • It can take 3 to 5 days or longer to fully keto-adapt (the way to know you are in ketosis is if you don’t crave anymore)
Dr. Eric Berg DC Bio: Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis \u0026 Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. 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. Berg 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.
Thanks for watching! Give these keto meal options a try!
Content
0.03 -> alright guys you just watched my basic
plan the overview this is video 2 we're
4.92 -> going to dig into some more of the
details this is mainly for people that
9.66 -> are new to my channel again I have 2500
videos and if you can get lost in all
15.36 -> the details this is the second video
that you should watch and we're
19.59 -> combining a healthy keto within a minute
fasting okay alright number one you want
25.17 -> to go as long as you can in the morning
without eating you just don't want to
29.34 -> eat unless you're hungry that's the the
thing that you need to focus on because
34.02 -> so many people eat when they're not
hungry and they're wondering why it's
37.469 -> not working they're not getting results
because the body finally is burning fat
41.79 -> and then you start eating what will
happen is you're gonna raise insulin and
46.05 -> then if your instants gonna come high
and then it's gonna push your blood
49.71 -> Sugar's low then you're gonna be hungry
an hour and a half later
53.539 -> so really it's what you ate the night
before that's gonna dictate if you're
61.289 -> hungry in the morning if you do this
correctly like I'm showing you with just
66 -> two meals a day you're gonna wake up in
the morning not hungry so the goal is to
71.4 -> go as long as you can you may find that
you can't go all the way to lunch you
77.009 -> have to eat it like 11 o'clock fine eat
your breakfast there okay but what will
82.11 -> happen you want to keep pushing it to
the point where your your body is fully
85.68 -> adapted to fat-burning you're no longer
sugar burning that could take three days
90.63 -> up to five days sometimes it takes
longer to get into full ketosis alright
95.939 -> so that's the first rule of thumb if we
can do two meals with a four-hour window
103.34 -> okay and what that means is that we eat
and then we wait for hours and we eat
108.6 -> again that's your window that will give
you a 20 hour fasting period that's
114.39 -> incredible that's enough to see some
serious results the only time that would
119.28 -> not work for someone as far as weight
loss goes is let's say they're going
123.689 -> through menopause they have a slow
thyroid condition and they have a
127.68 -> history of dieting and their metabolism
is so slow they're gonna have to push
132.36 -> these together
have one meal a day and then they will
135.45 -> lose weight and there are even people
that still will lose just a little bit
141 -> on this and they might need to go even
longer because their metabolism is so
146.45 -> dead and I've had this happen not to a
lot of people but certain people that
151.92 -> just you know from birth they just had a
slow metabolism for one thing or another
155.85 -> and they need to go like probably eat
every other day okay that's just what
161.61 -> they need to do until the system heals
but for everyone else we're going to
165.81 -> talk about what are you gonna eat on
this first meal and the second meal I've
171.21 -> surveyed a lot of people and this is
what they eat and this is what I hate
174.74 -> eggs I do four eggs a day you can do 2
to 4 eggs pasture-raised or organic eggs
180.75 -> they're a little more expensive but
they're worth it now it's really
183.81 -> important to eat healthy eggs because
the factory farm eggs are just so bad
187.17 -> they're just terrible then we have
avocado avocado has tremendous amount of
192.39 -> potassium and really good fats to help
you go longer
196.41 -> cheese now if you are a guy and you have
a prostate condition don't do the cheese
201.57 -> but if you have a high quality organic
cheese from a grass-fed cow goat's
207.63 -> cheese is even better not a problem okay
so then we have bacon some people don't
213.18 -> want to do bacon that's totally fine I
like bacon I do bacon from the farmers
217.41 -> market if you're gonna go to a huffin
store get the nitrate free Organic bacon
223.02 -> with with sugars less than one gram okay
bacon by the way and pork has high
228.81 -> levels of vitamin b1 and for those
people are saying bacon is unhealthy yet
233.04 -> they're consuming chicken I would beg to
differ because chicken is really
238.65 -> disgusting unless you're doing again
from the farmers market okay nut butters
243.18 -> you can do almond butter peanut butter
make sure there's no sugar in it maybe a
248.19 -> couple of tablespoons now the reason for
this is to give you enough fat
253.8 -> especially in the beginning so you can
go longer okay without getting hungry
259.62 -> you know you're eating at 12 you have a
hamburger or a piece of meat or any a
265.44 -> lamb or whatever meat that you want
three to six ounces let's say you're
269.759 -> younger and you have a faster metabolism
then you do eight ounces let's say for
274.889 -> example you're an athlete you do eight
ounces let's say you're a very large
278.43 -> person you need more protein do eight
ounces I wouldn't want to go over eight
282.419 -> ounces per meal now we're not talking
about actual protein grams we're talking
287.129 -> about the actual product of meat itself
okay three to six ounces or eight ounces
293.159 -> so you don't have to calculate the grams
inside that meat but it is a big
297.419 -> difference and then we consume our
vegetables you can steam them you can
301.469 -> have some raw or the salad I do a lot of
salads we need a large amount of salad
306 -> so some people break up their salad
between this meal here in this meal and
311.129 -> they do maybe five cups and five cups or
maybe four cups and four cups I mean
315.12 -> four cups is not that that much it's
just it's kind of like a medium sized
319.5 -> salad I personally do all of my salad at
one sitting I'll do like ten cups and
326.039 -> sometimes I'll do more than that so I'm
used to it
328.589 -> if you feel worse with consuming those
greens that means that you're microbes
334.71 -> are not quite in the right place you
might have a condition called SIBO I'll
339.18 -> put a link down below in which case you
want to cut back on your vegetables
342.96 -> because what's gonna happen the fiber in
the vegetable is going to retain fluid
346.8 -> and you're gonna feel bloated and you're
gonna your weight loss is not gonna come
350.789 -> off it's not because you're not losing
weight it's because you're retaining
353.399 -> fluid okay just realize you want to feel
good after consuming this and you may
357.779 -> have to eat small amounts and gradually
increase it because guess who's eating
361.979 -> your the fiber from your vegetables the
microbes and they might not be plentiful
367.56 -> enough to do that so there's many
different reasons I'll put a video down
372.3 -> below just on that one topic olive oil
balsamic vinaigrette is a great dressing
376.56 -> maybe a handful of nuts some seeds
because we want that fat so this is like
381.87 -> one option of a meal this is another
option of meal just to give you an
385.5 -> example I put a link down below to my
website because I have a lot of
388.649 -> different examples of different meals I
have a whole recipe but this would be an
392.819 -> example of a typical meal for someone
okay let's say you do fish I love salmon
399.289 -> is one of the best proteins because it
has omega-3 we want to do quality
403.749 -> protein so you can also do sardines
believe it or not there are good fats in
409.52 -> sardines I did a video on that for
seafood
411.979 -> okay this gives you the iodine so you do
your fish or seafood your salad this is
416.689 -> for your dinner and a fat bomb what is
the fat bomb it's like a little cookie
420.379 -> with healthy fats in it you can make
recipes for this a lot of people consume
424.099 -> the fat bomb just to get them satisfied
so they can go from one meal to the next
428.629 -> as your body adapts to fat burning you
probably won't even need that because
432.919 -> you're burning your own fat but in the
beginning it's really helpful here's
436.55 -> another option for some food you can do
chicken with the skin preferably nice
442.279 -> and crispy or chicken wings let's say
you do again treat it 6 ounces of
447.289 -> chicken and chicken wings do your
protein it's moderate protein asparagus
452.529 -> ok or any other vegetable that you like
or your salad and then you do olives as
458.209 -> your fat okay
I do a lot of nuts myself I do that
462.439 -> after the meal to the point where I'm
like really satisfied so I can go longer
467.209 -> but the key is not snacking at night so
you want to add enough fat to go from
472.639 -> this meal all the way to breakfast now
the number one weakness people have I
477.589 -> just realized was boredom so you're
gonna have to keep really busy right
480.709 -> here and make sure you're not bored so
you don't eat the wrong thing you can
484.55 -> consume your vitamins it's not a problem
any time of the day apple cider vinegar
488.959 -> teaspoon and some lemon is really good
to have when you drink water coffee in
493.939 -> the morning try to just do one you can
do tea you can add some bulletproof
499.069 -> that's a MCT oil coconut oil you can put
that blend that in your drink if you
504.259 -> want especially in the beginning to
allow you to go without having the first
508.49 -> meal
not a problem but if you find that that
511.099 -> slows down your weight loss as you do
this over a period of a couple weeks and
514.13 -> you might want to drop out the extra fat
urged a snack that means you need more
519.86 -> fat and more greens more vegetables
those two things will solve the problem
525.29 -> if you crave bread you need more B
vitamins I recommend electrolytes a good
531.23 -> powder
B vitamins and or nutritional yeast you
535.31 -> can get them in tablets very important
just to make this transition smooth so
539.75 -> you have no problems C so don't be
afraid to add more sea salt because
544.4 -> you're gonna need more salt you're gonna
dump more fluid on this program and so
548.06 -> you have to replace it
the best time to exercise is when you're
550.82 -> fasting so in the morning okay it's
actually you get better benefits realize
555.95 -> that it could take longer to adapt but
the way that you know you're in hardcore
560.33 -> ketosis is that you crave nothing
you're not even hungry anymore that's
566.06 -> when you know what's really working
better than any other test this should
569.24 -> give you the next layer of information
or knowledge you need to know and I will
574.28 -> see you in the third video if you're
liking this content please subscribe now
579.71 -> and I will actually keep you updated on
future videos
