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Ready to start keto? Here’s how to do keto the healthy way! In this video, we’re going to talk about how to start keto correctly.
For more details on this topic, check out the full article on the website:
➡️ https://drbrg.co/3tHhKaO
Check out more Keto-Friendly Recipe Ideas:
https://drbrg.co/48R1u7v
https://drbrg.co/3FmDVpC
Healthy Ketogenic Diet for Beginners:
https://drbrg.co/3Fnd50m
Intermittent Fasting Basics:
https://drbrg.co/3M4IdFD
Timestamps
0:00 How to start keto correctly
0:12 Keto basics
3:56 How much protein on keto?
5:50 How much fat on keto?
8:11 Adding intermittent fasting
12:14 Need keto consulting?
First, let’s talk about what keto is. The ketogenic diet puts you into a state called ketosis. Ketosis is when your body switches from using sugar as fuel to using ketones as fuel. To do this, you have to lower your intake of carbs and sugars. This includes grains, starches, sugary drinks, bread, pasta, candy, and fruits (except some berries).
You also want to limit how often you eat. Every time you eat, you trigger insulin. Insulin stops fat burning and triggers fat storage. Our goal is to lower your insulin levels. The best way to stop triggering insulin spikes is to eat less frequently. This doesn’t mean you have to eat less food (or lower your calories)—it just means no snacking in between meals and only consuming food 1-2 times a day.
On the healthy keto diet, there is one exception to the no-carb rule. You can have as many low-carb vegetables as you want—just avoid starchy vegetables like potatoes, sweet potatoes, and corn. You want to have 7-10 cups of vegetables every day.
After lowering your carbohydrates, you want to consume a moderate amount of protein. 3-8 oz of protein per meal. You should always consume meats with fat on them. Never go for lean or low-fat options. You can consume meat, fish, chicken, seafood, eggs (with the yolk), cheese, and nuts.
Once you’ve dialed in your protein, you want to focus on consuming healthy fats. Fats will help you stay full and satisfied. Healthy fats include avocado, butter, olive oil, coconut oil, and animal fats. Avoid soy oil, corn oil, and canola oil.
Once you’ve got the hang of keto, you should add in intermittent fasting. Intermittent fasting is simply cutting back on your meals and allowing your body more time to recover from insulin. Here are three tips for intermittent fasting:
1. Only eat when you’re hungry
2. Skip breakfast
3. Stop snacking
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & 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.
DR. BERG’S SHOP: https://bit.ly/2WHQYvm
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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.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching. I hope this helped give you the tools you need to start healthy keto the right way. I’ll see you in the next video.
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I have no words to say Thanks to Dr.Eric Berg. Believe me, after I have watched Dr. Eric bergs videos I came to know every liitle information about healthy dirt. I can talk for hours about a healthy diet , intermittent fasting and exercise.
is it okay to eat like a cucumber as a snack?
His comments section wow ! I am on keto 4th day today and this keeps me going !!!❤❤❤
i started with a 3 day fast, i feel and see amazing results and i’m continuing with intermittent fasting but I had a question if I’m working out in between hours that I’m going to be eating and I consume creatine and a pre-workout that’s gonna throw a wrench and everything so should I consume these things before I eat then work out and then eat just a little confused on that😅
It’s interesting .. we drink coffee with butter in ethiopia .. it’s been like that for generations
What can I replace vegetables with if I can't eat them?
Im watching this and i dont like food 😢 how am i suppose to do it
People think I’m playing when i say i want tea, nothing added
diets that are high in Red meat even grass feed and animal proteins in general significantly increase the risk of premature death , Heart disease, cancer etc ……Dr Dean Ornish
Don't skip breakfast but eat something good. Mashed eggs in olive oil or butter sounds super yummy with oregano and maybe cayenne pepper (or normal red paprica sweet powder), parsley, yummy spices (cilantro seeds), fennel seeds are very good for your body – can stop stomach pains and moves gas in body, green onion (that one they say may irritate stomach if weak).. So just imagine those super yummy and nutricious eggs.. You can also boil them. Poached are very good, I love poached eggs but if possible – without the vinegar part. 😋😋
Arent you forgetting the blueberries?? 👀
I am on fasting, I eat between 18-22 pm. Is this ok? I have 20 hours of not eating, but I eat after 6 pm.
I’ve been using raw unfiltered honey in my coffee. So, honey is out then? What can I use for a sweetener? Or should I just learn to drink it without any sweetener and just put butter and/or MCT oil?
Would I be able to be on the keto diet without a gallbladder?
I cant eat almonds throat swells closed that could solve the diet problem
i have a question about the cups of veggies. is that about a kilo and 250 gramg of veggies in a meal? like 2,4 pounds?
No blueberries?
Thank you. Very helpful
Has anyone had keto help with IBS it's wrecking me and I definitely need a change to this
What about stevia doc can we consume that on keto ?
Other sites say you can have plums and peaches.
Thank you Dr. Eric, I needed this to lower my glucose levels.
Not an 18 hour fast if you take butter or MCT oil in your morning coffee
With all this talk about sugars and diabetes, I don't think the problem lies with fruits and natural foods. Perhaps the problem lies with processed sweets. Similarly, potatoes and starches like rice, I don't think there's a problem with them. I think the problem lies with fast food + soft drinks + processed chocolates like KitKat, Twix, Mars, and Snickers + ice cream + hydrogenated oils.
Do you mean 3-8 oz per meal or per day?
I’m starting this diet again. I did it for about a year 3 years ago and it changed my life for the better, but a lot changed in my life and went back to my old eating habits and I’m older now and the health problems are definitely more prevalent so I think it’s time to get back on track. I’m a skinnier guy with some good muscle but I’m doing it for the health benefits and brain cognitive benefits
I love Dr. Berg❤
Can you still do keto if you have to have creamer in your coffee? I just cannot drink coffee black. I have to have creamer. I can do everything else correctly
Great video about keto
I just created a channel teaching people how to do that
You show love by subscribing ❤
This video really does me no good. It’s full of generalities.
70-90% of calories are supposed to be from fat. So don’t I have to make constant calculations of fat calories to calories to make sure I’m in range?
How do you feel about Rapeseed Oil? Is that fat safe? x
I got small hands 😢
I would need a professional chef to do this…I appreciate your channel…I raise bees and love my honey and see positive results..I eat healthy, but will never be like you…just sayin'
This is great and seems like it works? There are other ways to eat, without so many restrictions, and lose weight also.
But dr Michael Greger wrote in his books that keto diet is not good, that fish consumption leads to inflamation. There are studies saying that vegans have less cancers than carnivores. What to believe?
Starting today ❤
TR;DR,
Can some please tell me how to manage the minerals and vitamins part coz iam not getting ,how much quantity of vegetables will be required.
I don’t get off of work until 6 pm, and then I have a 30 minute drive to get home. It isn’t possible for me to have a healthy last meal by 6pm. How important is that?
Day 2 keto.
Is there a book anyone could recommend that has easy to follow plan with recipes???
I try to do a plant based diet. I use Orgain vegan protein powder 30gram cause I workout also add berries only plus mtc oil or a nut butten in the morning. Would that be an issue for keto
I hate vegetables with a passion.