Ketogenic Diet Food List: Cheat Sheet (PDF) by Dr.Berg

I explain foods that are keto friendly as well as healthy.

Timestamps:
0:00 Not sure which foods are keto-friendly? Here’s a cheat sheet for you.
0:57 I explain the daily amount of carbs, proteins, and fats to consume
3:40 The reason I provided a list of healthy keto foods is because sometimes you’ll be told to eat unhealthy low-carb foods

This video is mainly for people who are new to keto. I explain which foods are keto friendly, and acceptable on a healthy ketosis eating plan. Look below this video for a link to the list you can download.

To summarize, on this list you’ll find types of fats, nuts, seeds, and proteins. Protein and fat are often found combined in a food. You’ll also see organ meats, fish, seafood, and vegetables, along with fruits, berries, liquids, and vegan proteins and fats.

Your carb intake should be between 20 and 50 grams per day; not per meal, but per day. Consume a moderate amount of protein, 3 to 6 ounces per meal. And 70 percent of your caloric intake should be fat.

I don’t count vegetables in the 20 to 50 grams of carbs. Consume half of your veggies raw, and half cooked. And I usually recommend 7 to 10 cups of vegetables daily, most of which can easily be a salad. For example, you could have a 5 or 6 cup salad with leafy greens, and steamed or stir-fried cruciferous vegetables like broccoli or brussel sprouts. For certain veggies, cooking enhances their nutrients; others are best eaten raw to get maximum nutrients.

As far as fruit goes, limes, lemons, and berries are fine as long as you stay within your carb limit.

Choose high-quality foods like pasture-raised eggs that are also organic. Wild-caught fish and grass-fed meats are key. Organ meats provide superior bioavailability for nutrients like vitamin A, minerals, and trace minerals.

Download the list, so you know which foods are healthy keto friendly!

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. 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.

Thanks for watching!
Now you know which foods are both keto friendly and healthy!

[manny]

Last December (Dec 29 to be exact) I was diagnosed with fatty liver. The following month (January), I found your channel Dr. Berg. Eat healthy to lose the weight, you kept saying. Well, I followed your advice. Even though I was about 35 lbs overweight, losing weight wasn't my goal when I started IF. In following your advice, I tried to eat a lot of cruciferous veggies, and healthy fats. In 6 months of doing IF I lost 20 lbs, and now the total lbs I lost was 30 lbs. My waistline down 3" from 33 to 30. Two weeks ago I got the result of my ultrasound on my liver. Happy to say that my fatty liver has been reverse (no more fatty liver).

[Hadi-dhyh]

Dr Berg i beg you please do a video on hypothyrodism and calories please please , guys please upvote so he can see it

[mjninanina]

OMG perfect timing Dr. Berg! I’m about to do some grocery shopping tomorrow for keto essentials and now you uploaded this! Very handy and cos I trust you with all things keto, I’m confident on these list! PERFECT TIMING! Thank you ♥️

[drananth]

Finally! Thanks Dr.Berg.
The PDF is very straight forward.
This December is my 2nd year of keto + intermittent fasting / OMAD lifestyle.
It's been a life changing journey in positivity.
Never going back again.
When we look at fundamental health, wellness and medicine from strictly "non corrupted", "non profitable" angle, the benefits of keto diet paired with fasting are more than what Dr.Berg could ever try to explain.
And he's explained so much!
Concept like autophagy are not addressed in the medical syllabus (I know this first hand) and most likely will never be because it will be "adversely affect the flow of thought"
The greatest challenge facing keto & fasting is "easy duplicability". Meaning, does everyone know enough facts to do this daily?
Eg- is it as easy as using an Android device or an iPhone? Is it easily teachable?
I'd like to add some objections from my colleagues and patients-
1. how many people are convinced about everything Dr.Berg says?
2. Some insist that keto & fasting are not in the "medical journals".
3. Some are waiting for it to be in the journals.
4. Some find it easier to just grab a doughnut.
5. Some are not convinced that they should spend the time to fix a keto meal.
6. Most can't wrap their head around using "fat to lose weight".
I hope this helps to understand the challenges.

[lalal]

Dr Berg, Thank you so much for your short videos which are straight to the point and very layman. I now understand why my body isn't working the way it should, when I fed in all the "good nutrients". I followed your instructions on 2 meals a day and IF 20/4. Hopefully to see my 15cm ovarian cyst shrink, thus avoiding the surgery which I postponed and postponed since 18 months ago!

[rukawada]

words cant describe how lucky i feel finding your videos and also how happy i am with them. Thank you doctor berg and God bless you

[zuricongoleseprincess]

Thank you so much Dr. Berg. May God bless you and keep you and your family healthy/ safe! I just cross your video on YouTube and I am learning a lot. I am currently doing intermittent Fasting. I started doing 18hrs, 19, 21, 23, and today I am doing 36hrs. I am feeling great. I am currently weight 222.19lb and my goal is to get 145lb. Through God and keep watching your videos believe I am going to reach my goal. Also my goal is that once I lose weight I want to encourage women in my community to do the same( especially refugees women who can’t speak English)

[severzeezombi]

Thanks for the links Dr. Berg. ❤ I have lost 28 lbs in 1 and a half months so far with your help.

[AyindesSeacret]

This is a way better Keto plan than what most folks are doing. The best part is no constipation like all the other folks.

[cesargiorlando]

Thank you for sharing the keto food list, it’s exactly what I’ve been searching for to better my intermittent fasting lifestyle.

[BluerayRomania]

Lost 8kgs in one month with OMAD, 1 pill of gymnema and berberine before meal, magnesium threonate and B complex (extra strong), black coffee in the morning with lions mane and mct oil. Vitamin D and K2 post meal, 10-15 k steps every day and gym 5 times a week. Was addicted to sugar and carbs, used them as coping mechanisms. I feel amazing dr Berg. I try my best to remain within the 50 gr carbs, though i sometimes go a bit over. Thank you and God bless you for everything. Remember folks: sugar is a poison.

[StevenRoot]

Dr Berg is the man and one of the main sources of inspiration for me to start my channel. A lot of people use keto to fight chronic / autoimmune disease and eat all the wrong stuff. There’s ‘good keto’ and ‘bad keto’. If you’re going to use use keto to fight diabetes, Colitis / Crohn’s and other autoimmune diseases, high blood pressure etc., then you need to keep it clean! Keep doing your thing Dr Berg

[lohitkapoor]

This is a very comprehensive list Dr Berg and pertains to both keto carnivore and keto vegan diets. Thank you.

[remindercoach]

Dr. Berg I feel so grateful to have found you. I have psoriasis and hypothyroidism. I have truly been suffering with my psoriasis of late and finding you has been a blessing. Within the week, I have already found that some of the itching has gone away. I am so grateful. I am in the process of implementing your approaches, purchasing more organic items, working on the IF. I realize these things do not happen overnight and I am doing it one day at a time (today I got up to 11am before I ate). I realize lots of these things are due to habit and you are right boredom. Thank you for explaining in detail and steps of what to do and why we are doing it. I have been doing keto for about a month and didn't realize how pivotal the IF was to the progress. Again, thank you sincerely for your help. I am just so appreciative.

[artestra]

You're a scholar and a gentleman, Doctor Berg. Ignore the trolls and the "Debate me, bro" haters. 💕

[rhill]

Dr Berg U R a God send & I appreciate all U do 4 Us. I’ve been watching U 4 a few years now but haven’t started the keto plan until 2 days ago. I will update U on my progress as I experience results. It was 1 of Ur lives when U shared w/Us that U suffered from arthritis & now U don’t that is when I knew I had 2 make the change 2 a ketogenic lifestyle & being overweight. Thank U from every fiber of my being.💖💖💖💖💖💖💖💖💖

[cameliavasile]

Hello, Dr. Berg!

Thank you for all the good work you do, I  started watching your youtube videos when i was really low and it gave me hope that I can do better. I am not there yet, I am still struggling with binge eating and poor eating habits.

My latest battle is with the stomach pain I have when I am in fasting and drinking black coffee, around after 12-14 hours of fasting.

I could really use you help and maybe there are other people struggling with the same problem.

Thank you for all your good work!

[mariamzakariah]

I was literally making my keto grocery list just now. Thank you, Dr. Berg!!!

[susanrhoten]

Great list. I love the fact that you also included the foods to Avoid. Thank you. Love your videos.

[fllf]

Watch out for APEEL fruits and vegetables.