Dr. Berg's Healthy Keto® Diet Plan - Intermittent Fasting and Fat Burning

Curious about the ketogenic diet? Start here to learn more about this life-changing diet.
In this video, we're going to talk about the ketogenic diet basics, how to start keto correctly, and intermittent fasting.

Dr. Berg's Guide to Healthy Keto® Eating: Step 2 - What to Eat

Timestamps
0:00 Keto basics
0:28 What is keto and ketosis? 
1:33 What is intermittent fasting? 
3:58 How to lower insulin 
5:00 Insulin and a stubborn metabolism 
5:10 How to know if you have too much insulin 
5:50 Benefits of fat burning 
6:19 How to do healthy keto 
7:26 Benefits of healthy keto and intermittent fasting 

If you're new to my channel, you've come to the right place. This is the first of many helpful videos to watch. I wanted to create this video specifically to help those looking for the keto basics and how to start the ketogenic diet. In this video, I'm going to cover intermittent fasting and Healthy Keto® diet basics. If you have friends or family members wondering how to start the keto diet as well, don't forget to point them to this video too! 

What is the ketogenic diet or ketosis? 
• Ketosis means you're in a state of fat-burning.

• When you get into ketosis and fat-burning, the fat breaks down into what are called ketones. The body can use ketones as an alternative fuel source. This is a much better fuel source than sugar fuel.
 
• The Healthy Keto diet is a version of the regular ketogenic diet based on a principle where you have to "get healthy first, then lose the weight." "Get healthy" refers to eating healthy, high-quality foods that provide all of the nutrients your body needs. 

What is intermittent fasting? 
• Intermittent fasting is a pattern of eating and not eating. Instead of doing 3 to 6 meals a day plus snacking, you're eating less frequently. This is important because every time you eat, you raise a hormone called insulin. Too much insulin is very dangerous for the body. With the Healthy Keto diet and intermittent fasting, we're reducing the excess insulin. 

How to lower insulin? 
• Consume fewer carbohydrates (sugar, refined carbs, grains, pasta, cereal, biscuits, waffles, juice, alcohol, etc.)

• Eat less frequently 

Symptoms of high insulin:
• Belly fat 
• High blood pressure 
• High cholesterol 
• Fatigue (especially after eating)
• Decreased cognitive function (lack of focus, poor memory) 
• Moodiness (irritable, depressed, grouchy)
• Cravings
• You're hungry all of the time (especially in-between meals)

Benefits of the Healthy Keto diet and intermittent fasting:
• Weight loss 
• Reduced inflammation 
• Supports cognitive function 
• Supports mood
• Making the body function better  

Dr. Eric Berg DC Bio: 
Dr. Berg, age 59, 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. Give Healthy Keto and intermittent fasting a try and see what it can do for you!

keto, keto diet, ketogenic diet, keto basics, keto diet plan, intermittent fasting, fasting

[pynappels]

Almost 3 months ago, I watched your video on the negative effects of sugar. I quit all carbs and alcohol cold turkey. I started eating healthy, eating less frequently, followed your KETO recipes and by month 2, I was down 40 pounds! I went from 225 to 185 simply by following your advice. Not only that, but I stopped snoring, my sleep apnea disappeared and started feeling 10 times better. I used to take daily ibuprofen for headaches and I don't need it anymore. For those of you reading this, give it a try. It's only difficult in the beginning but your body will thank you for it!

[johnslugger]

*I am a 64 year old man taking 20 different meds. Just about everything is wrong with me. I have 7 Drs. I lived full time in the pharmacy drive through line! I started fasting 2 days a week (48 hours) and after 5 months lost 67 pounds and Fired ALL of my doctors. Now my blood tests are the same as they were when I was a 24 year old.*

[Viewer-discretion-is-advised]

This guy is a national treasure it’s a shame there are not more humans like him

[rhondaweaver]

I think it's important for people starting out on a keto lifestyle to realize that at first you may feel really terrible. I got my blood sugar down in one month, however, I felt so awful despite supplementing with electrolytes. The first 3 weeks almost had me give up; poor sleep, itchy skin, headaches, urinating at night and just feeling weak. But I pushed through to get my glucose down. I started keto and 16/8 IF at the same time. If you are like me, don't give up. It was withdrawal from all the processed foods. I'm 2 months in and I am so glad I didn't give up. Please try your best to get healthy and don't feel like a failure of you feel crappy. You'll get there if you really want to.

[wadefryman]

Wow, Dr I made most of the diet changes you are suggesting about 15 months ago, after 63 years of being overweight and diabetic the last 30, I lost 90 lbs, I'm off diabetic meds and I feel great, I am so thankful for you and 2 other Drs on YT that are speaking truth and not pushing the pharmacutical industry narrative

[sttodd]

Started keto Jan 20 th 2019. On jun 8th I am 82 lbs down. Thanks Dr Berg.

[leighanneboles]

Dr Berg...I'm starting your lifestyle change TODAY! I'm tired of feeling like crap.... I've had major losses lately...both parents and 2 of my 3 children....and a car accidentthat left me with issues....I'm not overweight, actually underweight, but I'm having gut issues...(I could use any prayers and positive vibes anyone wants to send..I've got to continue living for my surviving child's sake...depression is hard...but I'm not giving up ! ...and thank you!)

[waiside_warrior]

"Just look down right now, and if you could see your belly, you have too much insulin." I just started my IF journey and I am so glad that I came across your channel, thank you Dr. Berg.

[lorimoss]

I started keto following your method of healthy keto, 18 hour daily fast and exercise. I am 61 and have tried many diets, this one is a life style that has and always will work for me. I'm down to 134 pounds from 173, starting April 1st 2021 till today Nov. 14th 2021. Never thought it would happen! I'm so glad i stumbled into your channel, so helpful!🤸🏻‍♀️😊

[z-legend]

It really does work!
ALL of my blood test stats are normal or only a very few points away from normal. I'm 1 year into a 5 year liver healing plan, lost over 70 pounds, have gone from size 44 jeans to a 34! (And I'm 60 yrs old) You can do it too!

[oldschoolandfriends]

I love how he keeps his voice at a tone that helps us understand- but he’s not rude or blaming. He’s just telling it like matter of fact. Thank you Dr. for these videos. I’ve watched you for years, I don’t have headaches or illness anymore. I quit bad sugar and bread and I’m feeling good these days.

[tinabontrager]

I did the intermittent fasting last year. Fast for 20-21 hrs, then had my keto meal, no eating after 6:00 pm . Lost 15 lbs, I’m a small person, type II diabetic, felt great, A1C went down, BP went down. Everything Doc talks about happen. Then Michigan winter sets in and I get back into my old habits, and all hell breaks loose all the bad comes back. So thankful for Dr. Bergs videos time to get back on track.

[tammylamoreaux]

My husband has been overweight. 6’ at 340 lbs. A friend at work inspired him to give your advice a try. He’s been watching all your videos and has been following your keto advice. In short, this past month he’s been on it religiously and even gave up soda.. which was quite a challenge. I just wanted you to know that you’ve really made a difference. He just broke 300 lbs. ! I’ve been watching all your videos and my husband has inspired me to really dedicate to follow your advice. I have a lot of health problems n I’ve been taking your advice to help me with some of them. You really make total sense. I just want to say thank you :) You’re awesome and we totally trust you ! Thanks 😃

[suziemorgan-stewart]

The only Channel I find authentic and trustworthy. Dr Berg is an inspiration.

[colinmacdonald]

I’m an 81 yr old male and have dropped my body weight 60lbs since 2015. I’ve discovered intermittent fasting and do an 18 hr fast and I love it. I’m never hungry but if so will drink coffee or tea. My goal 188 lbs and expect to reach it by summer
Thanks dr berg.
Colin macDonald

[cnarro]

I did keto for 3 months and lost 43 pounds. I only ate once a day and felt fine. My energy increased dramatically and my allergies also went away along with my snoring. I highly recommend doing it. No sugars, not potatoes, no wheats or breads, no beans, no chips, I made homemade baked goods with almond flour and monk fruit sweetener. It works!

[gabidraghici]

I'm 73- I started watching your videos about two months ago- I weigh 140 pounds-I always took care of myself- I never smoked or drank or take any drug- I came to the US about 38 years ago from Romania- I am a retired English teacher-The information that you are sharing is amazing- You are a nice, kind, smart, educated person! I started following your advice right away- thank you- you are an amazing person and a real doctor!!!! Thank you for doing this for the world!!!

[carianin]

If you are starting here this will be the first of many life saving videos.

[dumspirospero]

I think majority of us like Dr. Berg because of the ff:

1. His videos are simple, concise, yet very informative.

2. He explains every video without beating around the bush.

3. You can feel his sincerity and desire to help by educating us viewers.

4. He doesn't have that vibe of "Hey, you should listen to me because I'm one of the gorgeous doctors on this planet".

5. He can really CONNECT with us viewers without the unwanted noise and attention seeking titles or click baits.

Sending love and good vibes all the way from the Philippines! :)

[TheDtfamu]

First 12 weeks I felt bad. Adding electrolytes helped a lot. Adding a bit more fat helped me even more. I had no idea I had such a problem with sugar. I started last October and I am down 70 pounds. I feel really good, aches have gone away, attitude has improved. I don’t get that sleepy feeling after eating. I feel blessed. I’m going to eat like this for the rest of my life.