How to Start the Ketogenic Diet Correctly?

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:

Check out more Keto-Friendly Recipe Ideas:

Healthy Ketogenic Diet for Beginners:

Intermittent Fasting Basics:

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.

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.

[DrProgNerd]

For those who are watching this video for the first time - because you are fed up with being overweight - I just want to share that I have been doing a Keto diet for less than four months now and have lost 50lbs. I combine Keto with Intermittent Fasting (18 off/6 on). I eat two meals in that 6hr window - no snacking. I walk every morning. The toughest part to manage when you start is your brain telling you to grab a snack. You get plenty of fat, protein, and vitamins from the keto-friendly food you prepare. You're not going to starve - despite what your sneaky brain will try to tell you. Your enemy is the impulsive cravings that are bolstered by old habits. Prepare only good food. Manage the impulse eating. Adhere to your feeding window. Don't cheat. ....oh yeah ...and watch Dr. Bergs videos. Extremely helpful. You can do this. I did.

[gregoryallen]

January 2022 was diagnosed with pancreatic cancer. Learning and practicing a lifestyle that helps my pancreas and I am still here and feeling good.

[leefithian]

This guy is the man !, listen and learn ! 200 lbs Nov 1st, 168 lbs now !

[realwll]

Bullet point for my reference:

Low carbs, 2 meals a day
-Cut out ALL sugars (honey, agave nectar, brown/white sugar, etc.)
+Can replace sugars with sugar alchohols (
- Avoid fruit except berries in small amounts (raspberries, strawberries, and blackberries)
- Avoid Grains (breads, pasta, cereal, crackers)
+ Can replace with almond flour
- Avoid starches like potatoes
+ Can replace with cauliflour (cauliflour crust pizza)

Vegetables (7-10 cups a day) -eat 1st in a meal
+ Salads
+ Bell peppers, cabbage, broccoli, kale, brussel sprouts, carrots, tomatoes, beets, etc.

Protein (3-8oz maybe more if you are an athlete) -eat 2nd in a meal
+ Meat, Fish, Chicken, Seafood
+ Eggs
+ Cheese (don't go overboard)
+ Nuts -or- Nut butter (sugar free)
* Consume protein that has more fat
- Avoid whey protein powder bc it increases insulin levels

Fats -eat 3rd in a meal
+ Avocado
+ Butter (Use to cook or melt over vegetables)
+ Olive oil (can use on salads)
+ Coconut oil
- Avoid soy oil, corn oil, canola oil, cottonseed oil, sunflower oil (appear in salad dressings and mayo)

[shaneg]

Update from 3 months ago - down 61lbs now, holding steady at I feel amazing, and people say I look like I'm 30 years old (I'm 50). If anyone is on the fence about trying this lifestyle just give it 30 days and see how you feel. You will be amazed at the results. Keep in mind it's a LIFESTYLE and not a diet, that's the most important thing.

[jessicac]

I am forever grateful for the day when your video randomly played 3 years ago after I searched weight loss! I followed your steps and it worked. I lost 120 lbs and I have maintained my weight loss for 2 years now. Thank you Dr. Berg!!

[sankiegreyling]

Been diagnised with bone and breast cancer. I am startoing the keto diet and IF instead of chemo tomorrow. Pls pray for me.

[stevesynaptic]

6 weeks in and I'm down 30 lbs! The first 15 were gone in the first two weeks from the DRAMATIC loss of water weight that occurs when you stop eating all that sugary poison. The difference in the way I feel could only be compared to when I quit smoking and I look a heck of a lot better, too. Thanks Dr. Berg!

[ashelywashere]

He broke this down in the most simplest form I’ve been doing hella research trying to learn how to truly start keto. Thank you for this content!

[alpha]

I am 5’10” and was 255lbs, I started this 7 days ago with a commitment two do it for two weeks. My weight is down to 242 already and I’m feeling better. To anyone trying this the first 3-4 days are the roughest with sugar cravings then they go away. Now I’m looking to extend it for another two weeks. Thank you Dr. Berg!

[honeyfungus]

So lovely to listen to someone who doesn't sound manic and for whom I don't have to turn down the volume.

[nedutchgirl]

Keto was a scary endeavor for me. I had coworkers on keto. When they explained the rules and frequency to eat, I was overwhelmed. Decided their plan was not for me. Stumbled upon this researching how to cure fatty liver. After listening to his plan, decided to give it a try. Price is right, free, and do not need to buy anything. I am hooked. Just did my first 2 day fast. Key is to eat your salad and pick a fatty meat. At first I used as much olive oil and vinegar as desired with salt and pepper on salad. I also ate as much meat as desired. I suffer from from leg cramps. Bought the electrolytes drink and Do sea salt.. works, , no leg cramps.. After watching more shows, decided to cut back olive oil to 1 tblsp and limit meat to 3 to 4 oz, so my body burns off body fat rather than food fat. Since this is my decision, not bad at all, plus it makes sense. We implemented 1 hour of walking every other day for exercise. Allows me to rest my back for next walking session. I started with 2 meals because I was not hungry for breakfast. After 3 to 4 days, I felt different with lessened hungry pains. Hunger went away, , this is how I know I'm in ketosis.. Just stayed on track and found myself in ketosis. I was able to naturally transition to one meal a day. I selected an early dinner 3 to 4 pm. I have a husband not interested in keto. He prefers to eat all 3 meals and this allowed us to eat together once a day. If he ate out and I didn't want to eat, I had a glass of water or cup of coffee with half and half. Satisfies him, , because he has my company.. About 3 weeks into the process, I felt confident to try fasting for 2 days. Success, I did my first 2 day fast. Now, I am going to fast Saturdays and Sundays, then eat 1 meal a day Monday thru Friday. This is the easiest thing I have ever done. By the way, my husband and I had a pact to limit ice cream to once a month. Well, that event came up. I was a wreck I would fall off keto and not able to start again. We went and had the ice cream together. Little shaky at first, but I persevered and got back on keto the next meal which was the next day.. my body easily transitioned into keto than I could if following an another eating plan. I am back and feel great again. Do not advise testing the waters with foods outside of keto. Leaves you feeling lousy, no reward with that one. If you desire of a taste of ice milk, , try half and half with Splenda instead, then let it go, go, you can get back to write your success story. Next month is his birthday. I am going to suggest to go somewhere where he can get his treat and i can eat keto. We rv because we are retired. I may fast while we travel, so I don't have to worry about food choices. Will lengthen fasts more before we travel to test how I feel. If you haven't tried keto, try, you may be surprised. Don't force the next steps, just allow your body to naturally transition. Thank you for reading. Wish I found this 20 years ago. Would have saved me months and months of dieting and thousands of dollars.

[nkirksey]

I’m down 50 lbs. just from taking advice from Dr. Berg!!! Thank you so much for your care and concern 🤗

[musicborders]

I love Dr. Berg and his advice. A year ago I started keto in in six months I had lost 60 pounds. I didn’t even exercise. I felt so much better and got off of a lot of meds like pre-diabetes medicine, high blood pressure medicine, and anti-depressants.

[cyrilbaylon]

For a 17-year-old, like myself, it is very beneficial to be knowledgeable about these things in early life, so I can implement and maximize them throughout my lifetime. Having people like you Dr. Eric Berg, sharing your knowledge on how they will improve their life with others you don't even know, for free, is such a blessing that I will be forever grateful for. Now, I've finally restored my faith in humanity. Thank you, my guy.

I'm going to do this, good luck with my journey. I hope it works out for the best. I'll try my best to update every once in a while, to see any progress or notable changes in my body. Good luck to y'all.

[TheKetoJudge]

I started keto because I got a tooth pulled and put my body into ketosis without trying so I stuck with it haha! Now I’m down over 70lbs and cooking food to show on YouTube! Idk what my life’s become my whole life has changed hahaha. GOODLUCK y’all!

[mehdikaveh]

I am 46, 5’6”
After watching this video, I started keto on Dec 19th @ 218 lb’s.
Today (March 7th) I am 185 lb’s
All of your keto, night sleep, cold shower, etc. videos, have helped guide me very effectively.

And yes I agree, this is not a diet, it is a life style and along the way I continue to learn more and more about keto.

Thank you 😊

[layatmikamahi]

Whenever I feel like giving up, I watch his videos.... His videos are like a motivation even if he doesn't necessarily conveys that. ❤️

[mengdynasty]

Almost 1 month on keto. I’m down 14 lbs. 174 to 160. 140 lb or lower weight goal! Thank you Dr Berg. Grateful to have found your channel!

[kkyufaith]

Two months in and I’ve already lost 20 pounds and feel so much more energetic and less hungry. Thank you, Dr. Berg. You really saved my health