Download My Free Beginner’s Guide to Healthy Keto and Fasting
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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
Follow us on FACEBOOK: fb.me/DrEricBerg
ABOUT DR. BERG: https://bit.ly/3mMGdCr
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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7 Cups of Vegetables means 1400 g every day. I have real problems to consume so much, because after eating more than 400 g per meal (3x per day) only veggies, I don´t have stomach capacity enough to eat protein and fat too – I am stuffed full but not satisfied and get hungry after the next two hours. A dilemma.
So basically this sounds like the best diet plan for anyone who wants to be healthy. Thank you so much
I am 41 years old skin psoriosis patient weight 48 can i do keto diet
I started keto about 3 Werks ago and I already realise, that my high blood pressure has gone down.
But – it's difficult to practice keto because of my family, especially my husband. He always eats all the things I try to avoid (cook us, vans for breakfast, potatoes [and I really love pitatoes], sweets of course, fruits…).
How do other married people handle the situation when one does not Wangant to eat keto?
And I'd say keto diet is expensive – meat, milky products, nut and berries cost a fortune.
Whey protein affects insulin?
no, not START CORRECTLY, and not Keto diet.
Keto + intermittent fasting
18 hours off / 6 hours on
2 big meals + vitamins
– no snacking.
Self control > Impulse
No blueberries??
If you're having horrible aches in hands, elbows and feet just know it could be the protein. I'm 3 weeks in and started having the issues almost immediately. I'm doing IF 19/5. I wanted to test it out last night, so I had homemade chili with beans half a cup, grilled veggies, with 3 T Olive oil. berries half a cup. And a handful of walnuts, little piece of chocolate. Guess what, all the pain is gone!!! I also slept way better than I have in the 3 weeks!! Some peoples body
just can't take all that protein.
Starting this week
I am wondering where cold pressed hemp seed oil sits on your do's/don'ts which is supposed to be high in Omega 3?
I don't understand
Are u saying put butter in my coffee??
you always say skip meals but eat f7 cups of vegs lol
Didn’t see dairy other than cheese? What about yogurt? I was looking forward to ice cream made with whipping crepe and egg yolks.
But if you’re trying to grow muscle you need 1 gram per pound of bodyweight. I find it very hard to do especially when intermittent fasting.
The amount of ads are really annoying!
This video is a fantastic resource for anyone feeling overwhelmed by the thought of starting keto; the tips are clear, concise, and actionable. Seeing all these success stories in the comments is incredibly inspiring and proves this lifestyle can truly transform your health. Thank you, Dr. Berg, for sharing your knowledge and empowering so many people to take control of their well-being.
Dr. Berg's explanations make keto feel achievable, and the success stories here are incredibly motivating! It's inspiring to see how this lifestyle change has helped so many people reclaim their health and energy. I'm starting my journey today and excited to see where it takes me!
Thank you, Dr. Berg, for breaking down keto in such a clear and understandable way! Seeing everyone's success stories in the comments is incredibly inspiring and motivating to start this journey. Here's to a healthier 2025!
hi dr. berg
can you do a video on a pescatarian keto and vegetarian keto? thanxx
If we are doing healthy Keto , how long can we do it for ?
Been on and off keto but always one meal a day for 6 months and I've lost over 40lbs. Was 12.6 stone now 9.2 stone. It gets so much easier after a few weeks of one meal a day. Make sure you use electrolytes and vitamins
Dr Berg can you please tell me what is best to do if I cheat with extra carbs one day? What do I do the next day..do I fast or get straight back into keto?
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Help please!!
I started keto over a year ago for 3 months, I felt great. Then I started eating normally and every time I eat more than 20g of fat I get head pressure and crippling anxiety, if I eat too much fat I pass out. The doctors don't know what's happening. It killing my life and wellbeing
Started today again im hyped i got sloppy the last year in half and started drinking soda again now i feel sluggish
How I reversed my fatty liver grade 3 in just 2 months
1) cut down all type of Sugar intake
2) cut down oily food even chonk wali sabzi, take only raw and boiled vegetables
3) stop drinking alcohol if any
4) reduce 8-10 kgs of weight slowly like 1 kg every week
5) drink spinach juice daily
6) drink 2 cups of black coffee without sugars, remember no sugar consumption
7) do abdomen related excercises or yoga as per you comfort
8) eat mostly raw vegetables specially reddish and cucumber
9) don't eat to fill your stomach
Eat less and slowly
10) drink 1-2 litres of water daily
Remember Sugar is the main cause of you Non alcoholic fatty liver disease
Once you get back your appetite a little bit
Then start doing Fasting twice every week
Is there anyone who experienced severe acid reflux whilst doing a keto diet? I am a week in and it's just unbearable!
I eat 1/2 cup of homemade Kimchi. Its amazing
Intermittent fasting has helped a load
Thank you Dr. Berg!
How much is the phone call?
Also, my husband and I will be starting Keto in a couple days.
However I am pre-diabetic and feel the need to eat something every 2-3 hours or I get very irritable and shaky. How do I go about doing the IF and still be ok?
What is the fat protein carb ratio for keto?
Are potatoes of vegetable or fruit ?
Can you eat potatoes on this diet ?
I don't know what state you live in, but it's really hard to get good fresh produce.Where I live. It's either pit, green stuck in a walk in fridge and then on the store shelf
Are grapes acceptable on the Keto diet?
I do 72 hour water fasting and hit the ketos, and i eat protein like meat and beens after 72h water fasting
this is probably his best video – watched 26 of 300 and this summarized all points. unlike others it actually tells you how to do what you need to do
Is this diet acceptable for people with CKD? I am at Stage 3a.
I stopped using pharmaceutical poison for my allergies years ago and started eating local honey that has worked for 20 years, so Dr. Berg, I'm having an issue stopping my honey intake. Any advice?Thanks
I had my gallbladder out in mid 2023 and had stomach issues and was about 180 lbs. I kept having stomach issues and bloating and gas, nausea all the time so in 2024 I started following what Dr Berg says about eating the right foods and intermittent fasting. I started putting ginger powder and cinnamon in my coffee with heavy cream or a pat of grass fed butter and stayed hydrated all day without feeling hungry and eating one meal anywhere from 5pm- 8pm every day and I incorporated real ginger into my meals and the weight MELTED OFF. I went from a size 16/18 down to now I’m wearing a 3/4. I didn’t do any hard core workouts or cardio, just tried to stick with what Dr Berg says and it’s working. Now I have to admit that sometimes my love for yeast rolls, chocolate and pizza consumes me and I have cheat days but I will bloat and feel awful afterwards. So I try to only have a day once a week to cheat so I’m not in pain and feel like crap all day. Honestly, how is Dr Berg not more widely known.? I’ve told EVERYONE I know who needs and asks for help about weight issues to look him up and watch his channel because he knows his stuff! Very grateful for Dr Berg and his work on this channel to help ALL of us who need help with weight issues. My primary care physician told me that I was doing well and maybe have lost too much too fast but as long as I’m doing it the right way, to keep it up!
Can I do this with no gallbladder?
Before I knew better, after 6 days new on keto, I awoke with a severe leg cramp. I already knew leg cramping is usually affiliated with calcium or magnesium deficiency. I rubbed magnesium oil into that leg muscle and the cramp immediately let up. I also followed through with a magnesium supplement morning and night. I had no idea keto diet could deplete electrolytes.
The doctor said I'm almost pre-diabetic at 46. Thank you for helping me.
We love u dr berg!
I’d suggest doing a 24-48 hour fast prior to starting Keto, Ketovore or the Carnivore diet. Not only will this help you get into ketosis quicker, it will give your body a “heads up” and in my experience, make the transition from high carbs to very low carbs easier
can we eat sweet potatoes?
Why aren't blue berries listed in the acceptable berries?
Why does lean meat increase insulin level compared to fatty meat? And is fatty meat good to lower cholesterol?
Can i add milk in my tea ?
Doctor when you say butter, could it be GHEE? or just stick with good o butter?