Ketogenic Diet Plan for Beginners - Dr. Berg

In this video, we're going to cover the keto diet plan for beginners.

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.

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.

[davelaw]

Clear and concise. I am a retired physician and used to explain to patients that our metabolism hasn't changed significantly for thousands of years. As hunter-gatherers we ate far fewer carbs and as such our bodies are designed to run on fats and proteins naturally. As a kid, our local sweet shop had a few trays of sweets: Now, all supermarkets have long isles packed with sweets of all kinds. Our bodies aren't designed to ingest all this sugar... no wonder Insulin Resistance is such an issue these days. I have always told patients that nature gets it right and to listen to their bodies. Keep up the good work Dr Berg!

[westsussex]

Isn’t Dr Berg the most helpful man on the internet

[lagen]

My dad has been diagnosed with fatty liver, thanks to Keto, he's back with his best shape, the healthiest, most active i've ever witness. I am the proudest daughter :") most of the knowledge come from dr. Eric. thank you so much!

[HussainDaveham]

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 !!

[josephine]

This is where it clicked for me. I am dedicated to stick with this. I am a pre-diabetic. I haven't seen my numbers in the normal range in over a year and I tried this and now my numbers are constantly in the normal range. I can't thank you enough. Spread the word 🙏

[raulsantacruz]

My dad is a pastor and he's always fasting for whenever reason. People say he looks my age and he does. So now my eyes are open fasting works.

[plestini]

My physician recommended Dr. Berg's videos when my A1C level hit the pre-diabetic range. I am only on day 3, but I am already feeling positive changes. Thank you, Dr. Berg!

[RosWebbArt]

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

[BogdanaDumitru-opvf]

Ive recently started following the ketogenic diet with the *HyperKeto* plan, and I have to admit, Im seeing some impressive results! Energy all day long, and the fat is melting away.

[cesarchivas]

I started doing a Keto diet and a month or two in accidentally started doing fasting just because i was never hungry i can go 24 hours before getting hungry have lost over 20 kilos in about 4 months (full disclosore i started at 130k so maybe its easier to loose when you are so over) its been life changing and it started thanks to your Keto Videos Dr Berg.

[highsnburgers]

This man serves others like a saint. Thank you!

[jumemowery]

I've been doing Keto and IF for 6 months. Feeling great, looking great. Thanks Dr. Berg! ! Thanks for the refresher!

[gulfcoastlandandhauling]

Been doing KETO and IF since 10/08/19. Started at 309 and down to 264! Never have felt better in years! Will it my goal of 220 this year! Thank you Dr Berg for all your advice!

[chemm-oh]

I stumbled across this video 18 months ago. After years of battling weight gain, I decided to give this low carb diet thing a try, and also try out intermittent fasting.

I’ve lost 35 lbs and now have a healthy BMI. I feel 20 years younger. Hip pain has gone away. I’m no longer constantly hungry.

Thank you, Dr. Berg! Thank you, thank you. 🙏

[nitroflyer]

Today is 4 years to the day I started Keto OMAD and IF ..OMG I cant believe the change this is the answer to the best health you can achieve looking forward to the end of this year

[Devonellah]

I think you could do an entire video on Clean Keto vs. Dirty Keto - that in itself would be huge for clarity and understanding for how to do Keto like a rock star :)

[fidelcatsro]

excerpts of this important video

In this video, we're going to cover the keto diet plan for beginners.

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

[itsyazzers]

I unintentionally started doing intermittent fasting and only having about 2 meals a day just because of my work schedule, and on peak energy days or when I feel extra bored I'll exercise. In my weight loss journey I started at 173lbs and am now at 141 lbs. I'm here watching these to always learn more and trying to understand how to lose the last bit of my stubborn stomach fat.

[vickiecoleman]

This video helped me get started on Keto & IF. The simple step of 3 healthy keto meals, no snacks, made it easy to start. I did 3 keto meals a day for 8 days, lost 3 lbs. Then did 15 days of 2 keto meals + IF and lost 6.4 lbs. Day 31 of Keto & IF, for a total loss of 16 lbs. Thank you Dr Berg for all the great info making it easier to get healthy and then lose weight. And while losing weight, I know I'm getting healthier, more energy, sleep better, more active.

[milehigainz]

Thanks Dr Berg. I have followed you for a few years. I lost 70 pounds with Keto and IF. Thought it was ok for me to start eating carbs again. I gained 30 pounds back last year. Now I am about to start back on your plan and never stop again. I am now working with a trainer that has told me to eat carbs and eat every two hours. I have gained even more doing this working out 6 days a week. I’m going back to Keto and staying there. Thanks for all you do sir