Dr. Berg’s Meals and Intermittent Fasting Pattern

This is what I eat, as well as my intermittent fasting pattern to help give you an idea of what you might want to do on the healthy keto diet. 

Timestamps
0:00 What to eat on keto 
0:20 My meals and intermittent fasting pattern 

In this video, I’m going to share with you my eating and intermittent fasting routine. If you’re looking for an example keto meal plan, or you’re wondering what to eat on keto, this keto-friendly meal plan really works for me. 

My intermittent fasting routine:

 • I wake up at 5:00 am, and I go to bed at 10:30 pm (with intermittent fasting I need less sleep).
 • I try to keep my meals within a 3-4 hour window so that I have around 20-21 hours of fasting.
 • At 5 am, I have a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol.
 • At 6 am I’ll have around 12-16 ounces of water with 1-2 ounces of organic lemon juice, and I will take my vitamins.
 • I have my first meal between 1 and 3 pm. 
 • I have my second meal between 5 and 6 pm. 

Meal 1 Example
• 4 pasture-raised organic eggs 
• 4 ounces of organic bacon 
• 3 ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese)
• ¼ cup olives 
• 1 tomato 

Meal 2 Example
• A Big Salad (7 to 10 cups): Lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette 
• A Protein (7 oz.): Sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak 
• Nuts: Pecans or pistachios 

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.

 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! This is what I do for my meals, as well as my intermittent fasting pattern—you might want to do something similar!

[carl]

Study’s show that Dr. Berg’s voice lowers insulin

[Drberg]

CLARIFICATIONS:
Does the cream in my coffee and xylitol break the fast? A tiny bit, very insignificantly. I found that my ketones only drop a fraction and for 30 minutes.
Exercise Routine: I do daily biking, up hills. Tuesday and Thursday are my hardcore intense exercise (45 min). On those days I do not do biking - only walking.
Liquids: It depends on thirst but I do drink around 2 liters per day, maybe more if I am sweating a lot. I do add more lemon and ACV as well.
Vitamins are D3/K2, Wheatgrass Juice Powder, Electrolytes and Mitochondrial Energy right now. I will do the fat-soluble vitamins with the first meal, the others in the am when I drink some water with lemon.
Restaurants: I am cautious about where I go. Too many hidden things like soy oil, etc. I will usually order wild caught salmon, big salad or some higher quality meats. I do not do the soups, etc.
I am also cautious about too much spinach and almonds - high in oxalates.

[lawrencet.mcguilicutty]

I modeled my daily food intake regiment as closely to Dr. Bergs diet and have now gone from 345lbs. In mid November 2020, to 259 lbs March 20, 2021, 86 lbs. lost in 19 weeks. That is about 4 lbs. per week. Tickled pink.

[waltermoss]

I wish people that have YouTube Channels would be as articulate, prepared, and present information like Dr. Berg. This video should be used in colleges and schools to teach others how to communicate effectively. Thank you Dr. Berg!

[bettydamnboop]

Not boring at all . Organic foods may cost more but if you’re not eating junk foods then you will actually save money. Great video as always 🥰

[supremex]

I love boring food routines, saves a lot of decision making hassle

[karenmessinger]

When I was in my 20's & 30's I drank a lot of well water, vitamins, wheat germ, exercised a lot, usually aerobics or walking daily, didn't really eat a lot but I was healthy & strong & needed 6 hrs sleep & could chase after 4 kids, one who was severely disabled (which is why I needed to be strong) kept my house spotless, worked & looked 10 yrs younger than I was. Now I'm 58 with spine problems & severe pain. You inspire me to try better now. Thank you.

[armancz]

Finally I can copy THE EXACT eating plan! I like all the foods mentioned, too many choices just creates confusion and deciding what to buy and what to eat everyday is killing me so I often end up in fast food😩I have no problem doing same food over and over again. Thanx Dr. Berg!

[pc]

I’ve been doing OMAD for almost two months….never thought I’d be able to pull it off. Unreal after three days or so I honestly am not hungry, and have no desire to eat more than once….just like he says. Glad I gave it a go!

[mohnisha]

I just started doing 20:4 I.F after doing 18:6 for months. And honestly it's not that day. I eat one meal a day, I can actually see the results as I suffer from PCOS and no amount of diet and exercise helped me but just by doing intermittent the right way I lost like 22lbs in 2 months. Dr. Berg is such a blessing. 🤗💕🤞

[jerimathews]

Not boring at all!
I had done this before but forgot the structure of it. Thank you Dr. Eric Berg as I'm now on a very determined keto diet due to I need to get my BMI down to 30 or 32 in order to be a live liver donor for my husband who will not live if his liver is not replaced. Also I needed to do it anyways. Struggled with weight all my adult life and especially after my gallbladder was removed it seemed to become a real issue at that point.
Everyone keep us in prayers. Ketosis is definitely a God sent.

[JohnnyRFarmer]

I noticed in many of the comments that some people are hung-up on minute details such as "vitamins on an empty stomach" or "cream in your coffee breaks your fast". I suppose that if you are a big picture person, those details may not be so important. Some folks can sit at the "Red Robin" and plow down a 3500 calorie meal for $30 and be hungry again in 2 or 3 hours. AND they succumb to that hunger and make additional bad eating choices. I did this in the past. It takes concentration and determination to reach a goal. Learn to concentrate your energy on becoming healthy. The opposite of this is distraction. And we all know about distraction, don't we? I always tell my loved ones when they make the excuses to me, "You are not lying to me, you are lying to yourself."
That is all!

[bismabatool]

I'm a Pakistani here, but seriously I wish I could listen to you forever, such a sophisticated and warm personality you have and a well maintained diet I must appreciate you. It brings so much motivation and energy..❤️

[Freya.Maris.]

0:23 That's my hometown - Veliko Tarnovo, Bulgaria! Dr. Berg, you are loved worldwide 💜 Thank you for all that you do !

[cynthiafreudenberger]

I like how he says “I have a very small cup of coffee” but puts his hands out to demonstrate about 24 oz. 😂 yep that’s a small cup to me too.

[arisgod]

Thank you for sharing Dr. Berg. I do very much the same thing, but I do have desert. 5 Raspberries, 5 Blackberries 10 blueberries. I add 1/3 of a cup of nuts (macadamia, walnuts pecan and almonds. All raw). I put a dash of cinnamon on them and 2 tea spoon of MCT oil.

[t.j.fuller]

I just went thru neck throat cancer surgery funny how when the student is ready the teacher will appear / dr berg videos started popping up like crazy / soooo glad they did ... awesome totally awesome !!!

[Dopamine]

Thank you for all your constant knowledge. You helped change my life. Stay awesome.

[sinkineshdemessie]

I am from Ethiopia we Have different kind of food than American food , it is so delicious which is very healthy I do it my way but in Moderat pretty much vegetables I’m not a meat lover at all once in a while I can eat fish, cooking is my passion pretty much I cook at home I learn a lot from you thank you so much Dr. stay blessed 🙏🏻🙏🏻🙏🏻💕

[CJ_]

"One small cup" - depicts cup half a foot tall :-)