Ketogenic Diet & Intermittent Fasting – Big Overview For Beginners By Dr. Berg

Here's everything you really need to know about the ketogenic diet and intermittent fasting. If you're new to keto diet, check this out. 

A few videos on LDL:
 
Timestamps 
0:17 The average diet and health problems
0:38 Insulin and insulin resistance 
0:58 Keto (Ketogenic Diet)
1:04 Intermittent fasting 
1:19 Keto adaptation 
4:13 How to start intermittent fasting 
5:34 Uric acid 
6:18 A few more things that could happen with ketosis 
7:22 Is keto bad for the thyroid?
8:12 High cholesterol 
9:25 Autophagy 

Hi guys, in this video, I want to give you an overview of healthy keto (ketogenic diet) and intermittent fasting from A to Z. We're going to take a look at all of the things that happen, and all of the barriers that you might run in to on this diet plan. 

The average person also deals with:

• Belly fat
• Fatigue
• Memory problems
• Lack of focus
• Cravings
• High blood pressure
• Anxiety
• Depression
• Diabetes 

The common denominator of all these issues is high levels of insulin. You may have insulin resistance, which is causing high levels of insulin. We have to fix the insulin problem, and the way to help do it is through the ketogenic diet. Keto is going to lower your carb intake and help reduce insulin. 

Intermittent fasting works because you're going to eat less frequently. Every time you eat, you trigger insulin. 

In between day 1 and day 3, you may go through the transition period, also known as keto-adaptation. 
You may experience symptoms such as:
• Low blood sugar
• Lightheadedness
• Fatigue 
• Constipation
• Hunger
• Cravings
• Headaches

You have to realize it's temporary, and if you give up right here, you're going to lose the benefits of all the great things down the road. 

*Other effects from the keto-adaptation phase can be easily remedied by adding more minerals (potassium, sea salt) and B-vitamins (nutritional yeast). 

*If you cheat on this program, the next day you may experience more hunger and cravings—just get back on the wagon. 

*When you start going to 2 meals and then 1 meal, some people really stuff themselves, and overload the digestive system, and they end up with right shoulder pain and bloating. 

*Add lemon juice and apple cider vinegar to your liquid to help prevent the buildup of uric acid (gout, kidney stones) for those who are susceptible. 

* It's not true that your thyroid needs carbs. In fact, your body will be more efficient on this plan, and the need for thyroid hormones will be less—this is normal. 

*Your cholesterol may go up temporarily because your fat cells release it—this is what we want. Just stick with it, and things will come down eventually. 

*Lastly, when you eventually get into autophagy (cellular recycling), your cognitive function, memory, skin, weight, and heart will all greatly benefit.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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.

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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.

Thanks for watching! I hope this video helps you better understand ketogenic diet and intermittent fasting.

[jb-fuqc]

It is approximately 13 months since i have seen this video and as of this morning I weigh 100 pounds less. This video is a life changer for those who want to help themselves. Thank you.

[paulsherwood]

I like how there's no trolling in the comments section, just loads of positivity.

[musicluvrlaurie]

Eight months in, 93 lbs. down. Feeling so good compared to last summer it's almost unbelievable! Thanks, Dr. Berg!

[MarianaHernandez-nidi]

I don’t feel bad for being on my phone so long. This is a real doctor, real info. I see myself doing this cuz it makes sense. God Bless you, everyone and everything you do 🙏🏼

[lanabear]

I am two years into this plan and I have to say that I feel and look amazing. I have an excellent mindset to who I was before - Dr. Berg wasn't kidding when he said anxiety and depression are related to the standard diet. 7-10 cups of veggies a day, healthy fats, moderate higher fat protein, electrolytes, lemons, sea kelp and I have overcome every struggle my body has thrown at me. six months in I had issues with my adrenals (too much coffee so watch it!) and thyroid issues. Cut back on the coffee, incorporated healthy foods that support a healthy thyroid and added sea kelp and BAM hair growth like crazy, amazing sleep, increased drive, determination and focus and I am loving life. Thank you DR BERG!!!

[KnowandLove]

"but other than that you're doing pretty good" made me laugh out loud

[docthebiker]

Before you even start a Keto diet I'd suggest adopting an attitude/mantra I discovered from the French.
_Eat slowly, and eat until you are no longer hungry._ Not until you are full. If your attention is on what you are eating and not your phone/TV it will satisfy you better and you'll stop sooner, rather than be distracted and stop when you're stuffed (then graze 'cause you missed the eating experience). Maybe that will enough, but it would certainly get you set up nicely to go Keto, and is a good attitude to have during Keto.
Keto actually makes eating more of an experience, so it can help to adopt this mindset in advance.

[yoonhanni]

Idk why but your voice is so soothing and calming.

[BriRog]

My son in law lost 101 pounds in a year following him. He looks amazing!

[thefrankiepalmeri]

This is a $400 nutritionist session, but for free.

[khampasonginthisane]

I kept watching this video all the time, I am 63 years old, I started keto diet a couple years ago I used to weigh 165lb, I am 5”4 foot, and now I weigh 105lb, I have my 18 year old body back, I keep watching doctor Berg videos on everything now, he is wonderful advisor, I wish I knew about this diet long time ago, I would never eat sugar and a lot amount of carbs, thank you again doctor Berg

[williamkl]

4 weeks into this plan now and down 16lbs. It works. Life changing stuff.

[glorfla]

Want to celebrate Keto life. 7 months after starting my liver enzymes went from 74.0 / 26 WOW. Glucose from 107/ 89 I'm no longer pre-diabetic. Dr. BERG, Thank you for the education and encouragement. I'm 63, lost 10 lb and mega inches.

[johnjames]

This is my seventh month in ketosis and I have lost 46lbs and 10 inches from my waist

[harbimidiyosunkanka]

I watched this video after just having gone from 270+ to 200+ lbs in around 100 days through a basic low carb high protein gallon of water type of diet plan and having hit a plateau. I followed your tips & now I'm 142 lbs (and still counting down) Thank you so much ♡ your videos are perfect ♡

[boognlady]

Started Keto and IF 38 days ago. After 10 days transitioned from 2 meals and 18 hour fast period to basically 1 meal with a 23 hour fasting period. Feel great. Began at 6ft 257 lbs and now 230 lbs.

[antonitescaro]

I've been eating one meal a day for 2 weeks now, man what a shift, so much more energy and less hunger, thanks Doc

[dankarathanasis]

Excellent I have been doing Keto and intermittent fasting 14-16 hours a day 7-days a week and have lost 80lbs in the last 12 months, excellent.

[mkgunnr]

Hey Doc. Thank you so very much. I was really starting to get depressed with the way my body had become after the military. Injuries and excuses had made me obese (283lbs) when I started your program 5 weeks ago. Weighed myself this morning and I'm at 260! Thanks Doc. Thank you so very much. This is my life now and I'm going to keep pushing. I tell everyone about you and my wife has started as well. She's lost 4lbs in just over a week. God bless you sir

[glengraham]

I have lost a lot of weight doing keto and following Dr Berg. I started eating 3 meals per day for a long time. I watched a lot of his videos. I take a teaspoon of apple cider vinegar in water before meals. started by eating 2 or 3 eggs cooked in coconut oil every morning with raw spinach. I eliminated all sugar and bread and pasta and potatoes and beans and corn because they are high in carbohydrates. I eat a lot of salads that I make myself. Spinach, radish, onions, bell peppers, avocado, mixed greens, all with extra virgin olive oil and some Wisconsin pepper jack cheese.
It is all a learning process and a transition. My stomach had to learn to digest raw salads. I eat real lemon or lime - squeezed into water or tea every day.
At first I thought I could do keto by eating all meat which is Atkins and puts a lot of stress on your system. I found out it is best to consume about 4 to 6 ozs of protein or meat at each meal which is the size of a can of tuna or sardines or wild caught salmon.
I eat healthy fats like coconut oil, grass fed butter, avocado (every day eliminates all sugar cravings) and extra virgin olive oil.
It is a slow learning process and transition. 90% of the food sold at restaurants and stores are not healthy or not ketogenic or have hidden sugars or carbohydrates or MSG flavor enhancers (causing increased hunger - weight gain)
You really are forced to learn to avoid restaurants and to learn to make your own food or salads or raw foods. Corn is super high in carbohydrates and so are beans.
But, real cheese is low on carbohydrates. Milk also has too much stuff that interferes with weight loss. I did one deviation in that once in a while I consumed plain whole milk yogurt no sugar not low fat (low fat removes fat and replaces it with carbs).
I eat a lot of fermented pickles and saurcraute that I make myself. I learned it is best to eat the real thing (probiotic no vinegar). It is just sea salt in spring water with cabagge or cucumbers fermented for about 7 days, costs about a 2 dollars to make or you can buy it at whole foods or natural grocers or Sprout's for 8 to 10 dollars.
There are support groups on facebook that are semi private or semi public. Thousands are doing ketogenic diet and lifestyle successfully many on a low income Walmart discount store although I don't count on discount retailers for many reasons.
It is a transition or learning process. Atkins (excessive meat) not Ketogenic (more fat can be bacon or hamburger but not more than 4 to 6 oz per meal).
Sugar is an addiction and all carbohydrates prevent weight loss.