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In this video, we’re going to cover the keto diet plan for beginners.
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Overview of Healthy Ketogenic Diet and Intermittent Fasting:
Timestamps
0:12 What is a ketone?
0:50 Benefits of ketones
1:24 Gluconeogenesis
1:56 Keto-adaptation
2:23 How to get into ketosis
2:29 Why to do ketosis
3:30 More benefits of keto and intermittent fasting
4:29 The combination of keto and intermittent fasting
5:03 Healthy keto vs. dirty keto
5:55 Your plate on keto
7:22 How to do keto and intermittent fasting
What is a ketone?
A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it’s not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating.
That’s why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones.
Benefits of ketones:
• Increases oxygen in the body
• Increases energy
• Supports the brain
• Supports the heart
Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis.
It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is.
How to get into ketosis:
• Lower your carbs
• Lower your frequency of eating
Why should you do ketosis?
• To lower insulin
High insulin levels cause insulin resistance.
Insulin resistance in behind:
• Pre-diabetes
• Diabetes
• Metabolic syndrome
• High blood pressure
• Fat in the gut area
More benefits of keto and intermittent fasting:
• Reduce fat in the liver
• Improve cognitive performance
• Improve mood
• Decrease blood pressure
• Decrease inflammation
• Improve energy
• Decrease belly fat
• Autophagy
* Your hunger goes away with the keto diet and intermittent fasting.
* Keto and intermittent fasting work best when combined.
* I recommend healthy keto over dirty keto.
* Don’t eat unless you’re hungry. With healthy keto, you will be full and satisfied.
* Autophagy starts after about 18 hours of fasting.
* When fasting drink fluids, take electrolytes and B vitamins, and take sea salt.
Common foods to focus on while on the ketogenic diet plan:
• Pasture-raised eggs
• Shellfish
• Fish
• Sardines
• Organic meats
• Cheese
• Olives
• Avocados
• Veggies
• Nuts
• Seeds
Dr. Eric Berg DC Bio:
Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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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.
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Simple and effective explanation.
Really appreciate this upload.
I’m glad I found this video.
Thanks for sharing this content.
The explanation was simple and effective.
This was informative and useful.
This was really helpful.
This was really well done.
Very detailed and informative.
I am allergic to shellfish.
So glad you uploaded this.
This video is really useful.
This deserves more views.
Really liked the structure of this video.
Always enjoy watching your videos.
Nicely put together video.
One of the best videos I’ve seen.
Very neat and well explained.
Probably a stupid question, but Is it a bad idea to do this if you're underweight? I can't gain weight no matter what abs am constantly fatigued due to some unknown GI issue no Dr can tell me. I've tried almost every diet Inc low fodmap, no gluten, no milk, etc etc except this due to it being mainly for weight loss, but I've heard a lot of benefits from this diet and I do find that mostly carbohydrates trigger my symptoms
A clear and effective explanation.
Great video, really enjoyed it.
This was done very well.
Excellent content as always.
I am on medication that I have to take after a meal in the mornings and evening. I do not know how to ever achieve 18hrs fasting?
The explanation was excellent.
So glad you uploaded this.
Tips for preventing an acidic starter? I keep it in the fridge and today noticed it is starting ever so slightly to turn. Hoping to stop it from turning any more.
Dr. Berg, thank you so much. I owe my life to you. I first encountered the ketogenic diet at the beginning of 2024, thanks to you, and my entire life changed. It was as if I were reborn and renewed. I had been living in pain for years. Now, life is so beautiful. Thank you so much. May God bless you.❤❤❤❤
Appreciate the straightforward approach.
Clear and easy to follow.
One of the most helpful videos I’ve seen.
This helped me understand the topic better.
Dr Berg, what can I do for lipoma's? thanks!
Helpful content, thank you.
I got exactly what I needed here.
I live in a cold climate in Canada, in a remote area three and half hours' drive from a supermarket. I grow greens in summer but for half the year it is difficult to find quality vegetables. Enter sprouts. All you need is a canning jar and screen (mosquito screen and a rubber band to hold it on) and a table spoon of sprouting seeds. In 2 – 3 days you will have salad. You don't need grow lights or space. It is easy and very cheap. At the sprout stage the plant has many more nutrients than at any other time of its life. Collards, broccoli and daikon radish have so much potassium I no longer need to take supplements. High in fibre, too. Almost zero carbs.
The problem i have is that so many vegetables trigger inflammation and cause eczema flareups.
Started a KETO 18/6 variant, but without a lot of vegetables. I can almost see the scar on my palm again. I got that scar almost 30 years ago from a very sharp filet knife.
I feel far less bloated already. Losing weight. I'm even bowling better. 😂
My story – I have lost about 13 Kgs ( 29Lbs approx.) in about 2 months (mid-November till now). I got keto adapted within 2-3 days of starting and am now doing either 20/4 or OMAD. Now focussing more on electrolytes and nutrient rich greens and quality of fat being consumed. Am also doing and light excercise to improve my muscle tone. Benefits – My arthiritic pains are reducing rapidly, craving for sugar has dissappeared, fat around the stomach region has decreased (wearing 2 sizes lower). Will be testing my insulin resistance, and other blood markers (Lipid profile) next week.
Great effort on this video.
I started on keto, but it wasn't a strict keto diet I was still having the odd bit of rice or slice of bread but I totally ruled out sugar. I had suffered with cystitis for literally all my life , I tried everything to get rid of it but nothing worked , I might get temporary relief but it always came back, my husband decided to go on keto when his blood pressure was high so I tried it too and like magic the cystitis went within a week of doing keto , I praise the Lord for showing me these videos and giving me the wisdom to follow this diet, having a sweet tooth is a myth as I never crave all the sickly stuff I would eat of the past, thank you Dr Eric Berg for changing lives
I fasted 30 days during Ramadan, trust me, these are the best days every year for me , they boost my confidence, mind works without fog, and body is alert n superactive !!
wait, so 10% carbs is total carbs or net carbs??
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I have started keto and I am having a rough time, due to the increase of sweating and intensified hot flashes (post menopausal) how can I stop this side effects? Do I need to stop keto due to this?
Dr Berg what about consuming ketones powdered ketones will that help Kickstart it