Dr. Berg’s Healthy Keto Basics: Step 2: WHAT TO EAT

Ketogenic weight loss

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If you are new to Dr. Berg’s channel, this is the second video to watch. Dr. Berg talks about the basics of healthy Ketogenic Diet and Intermittent Fasting.

1. Go as long as you can in the morning without eating. “Don’t eat when you are hungry”.

Keep pushing it to the point where your body is fully adapted to fat-burning and you’re no longer in sugar-burning. And it could take 3 to 5 days or longer into full ketosis.
Try doing 2 meals a day with 4 hour eating window – that will give you a 20 hours fasting period and can give you results except if you’re going through situations like:

• Menopause
• Slow thyroid condition
• History of Dieting
• Slow Metabolism

You have to then push the meal plan into only eating one meal a day to see significant results. But there are some cases that they still wouldn’t see results or weight loss, then they have to go even longer or as long as they can until the system heals.

2. What to eat during meals?

Meal Option 1
• Eggs (2-4) – Pasture-raised Organic
• Avocado
• Cheese
• Bacon
• Nut Butter – Almond butter, Peanut butter (Sugar-free)

Meal Option 2
• Meat (3-6 oz.)
• Vegetables or Salad – Olive oil + Vinegar
SIBO: https://www.youtube.com/watch?v=UQESlxQKIm8
• Nuts / Seeds

Meal Option 3
• Fish / Sea Food – Salmon, sardines (https://www.youtube.com/watch?v=STZg0R7p_NM)
• Salad
• Fat Bomb (https://www.drberg.com/Ketogenic-diet-meals-recipes/desserts)

Meal Option 4
• Chicken (with skin)
• Asparagus
• Olives

Important Things to Remember:
• It’s okay to consume vitamins any time of the day
• ACV or Apple Cider Vinegar / Lemon
• Coffee / Tea – Do only one in the morning. Or make a bulletproof coffee (MCT Oil, Butter)
• Urge to Snack – It means you need more fat and greens.
• Craving for bread – You need more B vitamins (Electrolytes, B vitamins, Sea Salt and nutritional yeast)
• Exercise – Best time is when you are fasting.
• Adapt – 3 to 5 days or longer. The way to know you are in ketosis is you don’t crave anymore.

This is the second video that you should watch and we are combining healthy keto with intermittent fasting. Number 1, you want to go as long as you can in the morning without eating. You just don't want to eat when you're hungry. That's the thing that you need to focus on because so many people eat when they are not hungry and they are wondering why it's not working or they are not getting results. Because the body is finally burning fat and then you start eating, what will happen is you're going to raise insulin and then your insulin is going to come high and then it's going to push your blood sugars low then you'll going to be hungry an hour and a half later.

Dr. Eric Berg DC Bio:
Dr. Berg, 52 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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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. 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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#keto #ketodiet #weightloss #ketosis