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

Wondering what to eat on keto? Try these tasty meal options.

Timestamps
0:00 Healthy Keto® diet basics step 2
0:24 Keto and intermittent fasting
2:45 What to eat on keto
8:04 Keto diet tips

If you're new to the Dr. Berg channel, this is the second of many helpful videos to watch. The first video was made specifically to help those of you looking for keto basics and how to start keto. In this video, Dr. Berg continues to build on the intermittent fasting and Healthy Keto basics shared in the first video. If you have friends or family members wondering how to start keto as well, don't forget to point them to this video too! 

Learn more about Healthy Keto and intermittent fasting:

1. Go as long as you can in the morning without eating. Don't eat unless you are hungry. 

You need to keep pushing it to the point where your body is fully adapted to fat-burning, and you're no longer in sugar-burning. Adapting to ketosis could take 3 to 5 days or longer. 

While on the Healthy Keto diet, try doing 2 meals a day with a 4-hour eating window, which will give you a 20-hour fasting period. This can give you major results, except if you're dealing with issues like: 

• Menopause
• A slow thyroid condition 
• A history of dieting 
• A slow metabolism 

If you're struggling with one of the issues above, you may need to start only eating one meal a day on the ketogenic diet to see significant results. But, in some cases, you still may not see results or weight loss. In this case, you may have to have one meal every other day until the system heals. 

2. What to eat during meals while doing the Healthy Keto diet and intermittent fasting:

Meal option 1:
• Eggs (2 to 4) - pasture-raised organic 
• Avocado 
• Cheese - high-quality, organic, grass-fed
• Bacon - nitrate-free, organic, less than 1 g of sugar 
• Nut butter – almond butter, peanut butter (sugar-free)

Meal option 2:
• Meat (3 to 6 oz)
• Nuts/Seeds 

Meal option 3:
• Salad 
• Fat bomb 

Meal option 4:
• Chicken (with skin)
• Asparagus 
• Olives 

Important things to remember:
• It's okay to consume vitamins any time of the day 
• It's okay to consume ACV (apple cider vinegar) and lemon 
• It's okay to consume coffee and tea (only one in the morning—try a bulletproof coffee with MCT oil)
• If you have an urge to snack, it means you need more fat and greens 
• If you have cravings for bread, then you need more B vitamins (electrolytes, B vitamins, and nutritional yeast)
• Consume sea salt
• Get exercise (the best time to exercise is when you're fasting)
• It can take 3 to 5 days or longer to fully keto-adapt (the way to know you are in ketosis is if you don't crave anymore)

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! Give these keto meal options a try!

[sindijsanspoks]

How about adding:
1. Fasting (IT, prolonged, OMAD)
2. Plenty of water
3. Excercise
4. Good sleep
5. Less stress
6. Keep yourself busy

[briggitterod]

This awsome...on keto for almost 5 months and lost almost 50lbs.
I now weigh 130lbs like I did 20yrs ago in school. Feel so good!
Thank you Dr. Berg!!💕

[quarterwhite]

I rarely comment, but I feel I should, because with this information mixed with a little will power and determination, I've achieved one of the most difficult challenges of modern life: weight loss. I'm a 58 year-old male, medium height and I reduced from almost 180 lbs to under 160 lbs in less than 3 months. I just wanted to share some specifics and timing of my intake (sample):
Morning (9ish): big glass of lemon water w/ACV, french press coffee w/organic heavy cream. Then a light workout, stretching and sprinting, etc 30 minutes, every other day..
Noon: eggs with veggies (cauliflowered rice is a great sub for rice) avocado, cheese
4ish : tea/coffee, water (sparkling or flat)
6ish: protein with salad, usually seafood like shrimp, salmon, or halibut, and a home-made dressing of vegan mayo, dijon whole grain mustard, balsamic, olive oil, pink salt, pepper..
Note: a tasty treat is 100% cacao with some nut butter and pink salt
I have also had cheat days, veggie pizza being one choice, and ice cream occasionally..
I should note that I have not had any alcohol during this time, and I've come to realize that it has not been as difficult as I thought..my body worked with me as I progressed. Haven't felt this good in years!

[francesdouglas]

Dr Berg THANK YOU ! I was diagnosed with type 2 and refused to take the medication. The integrated health provider told me it takes a lot of hard work, "I said I'll do the had work"! I went cold turkey on no carbs such as Chips, biscuits, pancakes, rice, pasta, bread and sweets. Wowza! I experienced that keto flu pretty quick you talked about. Started eating a lot of veggies & salad, some tuna and salmon. Then I discovered your videos. I'm so grateful 🙏 Immediately what you named and explained resonated with me. I didn't understand. I wish you had a clinic/health retreat that I could come to. I'm a two Time C survivor and cardiac patient. I am feeling more hopeful and physically better but still need to be educated. I watch your videos every day now. 😊 God bless and thank you again. Ely, MN

[belovedchild]

Thanks Doc! I lost 50 pounds over a 2 year period. I feel so much better. High blood pressure is gone and I am no longer pre-diabetic. I also removed all toxic people from my life and the diet changed helped me see I needed that. You're the best!

[bergmanct]

I've been watching these videos for a couple of months, along with a few other YouTubers passionate Nutrition and Health folks (Christopher Gardner, Mike Todorovic, Sten Ekberg and Wendy Suzuki). I was 298 pounds (I'm 62 years old - 5'9) in January 2021. I lost 40 pounds my first year, sticking to organic food (mainly Keto), little sugar and low carbs. I kept the weight off, but in April, I started taking things more seriously. Your videos are EXCELLENT. When adding daily exercise, and fasting 20-24 hours per day, eating no grains, processed foods, or starches, I lost another 20 pounds, but instead of water weight, it's fat. I am rapidly becoming an agent of change among my friends and family. I started studying nutritional science and body chemistry- how what we consume interacts and effects our anatomy and physiology- it is FASCINATING.. and it all started with your videos. THANK YOU for keeping things simple and to the point- it keeps me coming back for more!

[vaar]

Thank you Dr. Berg...got my yearly labs back..almost all categories in the GREEN...No longer any traces of type 2 Diabetes, lost 60 lbs, blood pressure normal, swollen ankles gone..feeling 20 years younger. A year ago I felt like death..edema, over 300 lbs, could barely walk. Found your videos, started Keto in September of last year and the rest is history...God bless you.

[dawnhertz]

IF go as long as you can
Try 2 meals in a 4 hour window. That gives you 20 hrs of fasting (4 eggs a day, avocado, some cheese, bacon, nut butters, vegetables [salads, raw or steam vegetables], olive oil balsamic vinaigrette for dressing, salmon or sardines or seafood, fat bomb, chicken with skin, wings, moderate protein, sages, olives [fat], apple cider vinegar, coffee [fat coffee or reg]. If you have an urge to fat it usually means you need more fat. Use sea salt. Best time to exercise in the morning while you’re fasting. You know you’re in ketosis is when you have no cravings, you’re not hungry anymore.

[annahadi]

Whenever I feel bored and disappointed I start watching him, he is such inspiration

[bhavanagasrinivasdharaniko]

Thank god, finally One doctor says "eat only when hungry".

[sandeepjames]

Doing 20:4 intermittent fasting for 1 week. Have lost 3.5kgs already. Taking MCT oil, eating eggs, spinach, meat and fish only. Thank you so much Dr.Eric.
Love from India

[epifaniomanuelgamezpineda]

been on keto, specifically hyperketo (kind of different but it's like 50/50 carnivore and keto) and lost 115 lbs.

[theketobuckeye]

I've been doing Keto since March 1st 2018. I lost 78 pounds the first year and then I lost my way a little bit. I didn't gain the second year, but I didn't lose either. I have been just getting by. SO I'm not new to your channel but I felt I needed to revisit the basics and get serious again.


I just celebrated my 47th birthday and after eating all of the things that I have been without, I remembered why I began this lifestyle in the first place. Ugh! I feel terrible!! After consuming too much food and too many refined carbs on my birthday, I asked my boyfriend "How did we used to eat like this ALL THE TIME??" He answered "Because we were miserable but didn't realize how miserable we were!"


Thank you for continuing to educate! We love your content!

[llzchwg]

71 year old female here, packing the Covid 19 (pounds) and a few extra. I caught your video on ACV in water to lose weight and get off sugar, and it led me to all your keto information. Instead of being disgusting, the ACV/water combo was absolutely delicious! That was so right-on, I started about 4 days ago with a muddled version of Keto, but at least I cut out the sugar and known carbs. (Didn't know grapefruit and blueberries are a no-no.) I don't have a scale, but immediately, I had more energy, more stamina, better ability to concentrate - important because I am a writer and journalist-podcaster who needs her brain to be sharp. Every day I've been watching a few more of your videos and learning the rules of the road/tricks of the trade. IF today for the first time and amazed at how long I was just not even thinking about food. When I was overwhelmed with the desire to snack last night, I had asparagus w/ACV and olive oil rather than a wedge of cheese. Sleeping better, dreams clearer... and my pants are loose! Don't have a scale so I don't know the poundage, but I can see the loss of bloat in my face - there are angles and bones in there! Even more important, and something I don't see in any of the videos so far, is the change in my mood. From years of carrying around a low grade depression compounded by physical weakness, I suddenly feel... not just "better, " but optimistic and (dare I say it) happy! When one gets to this age, there is always the fear that it's never going to get any better and it's all downhill from here. HAH! Keto is putting that to a lie. Walked double my usual distance today (my dog takes me for two walks a day) and felt like I could have done more. Have I finally found the way to eat that my body's been needing all these years? Is this not a "kook fad" but a truly scientific way to nourish my body for my best possible life? More will be revealed... including my hip bones. Thanks, Dr. Berg!

[krisb-travel]

its funny how my whole life i was taught breakfast (when you wake up) is the most important meal of the day.... now its ''dont eat breakfast'' lol

[NetflixTopVideos]

I am so mad at people who keep saying eat in the morning!! When I was never hungry. My keto fasting i did with you was so good. Thank you. 😊

[SiaLaterZ]

It is crazy that this is so unpopular because of corporate greed. Thank you for actually changing lives and sharing with us. We are listening and you are doing us a great service. <3

[marcd]

Q: How do you know if it’s organic?
A: It’s half the size and costs twice as much

[carolynbohannon]

I'm  66 and on no mediation..but want to stay that way..today is my first day starting keto...i'm excited..

[minomokwa]

Thank you so much Dr. Berg for making all those videos. I lost 30 lbs. and I feel great. I am NOT hungry, my whole health status has improved. God bless you... you helped so many people. Thank you over and over again.