The BEST Keto and Intermittent Fasting Tips - Dr. Berg

Kick-start your Healthy Keto and intermittent fasting plan with these useful tips and tricks.

Include these high-quality products in your keto plan:
Keto Combo (Electrolytes and B Vitamins):

Nutritional Yeast Flakes:

D3 & K2 Vitamins:

Keto Fasting Tea:

AVOID These Synthetic Vitamins:

The #1 Worst Ingredient in the World (MALTODEXTRIN):

0:00 Introduction: The best keto and fasting tips
0:22 Tip #1 - MCT oil
1:03 Tip #2 - Lemon water
1:45 Tip #3 - Apple cider vinegar
2:10 Tip #4 - Have your salad first
2:55 Tip #5 - Nutritional yeast
3:25 Tip #6 - Electrolytes and B vitamins
4:10 Tip #7 - Consume moderate amounts of protein
4:33 Tip #8 - Have fat at the end of the meal
5:25 Tip #9 - Consume high-quality foods
7:38 Tip #10 - Extend fasting with herbal tea
8:50 Tip #11 - Don’t snack
9:45 Tip #12 - Get quality sleep
11:37 Tip #13 - Replenish electrolytes
12:45 Tip #14 - Avoid hidden ingredients
15:22 Tip #15 - Look for this sign of keto-adaptation
15:55 Tip #16 - Something is better than nothing

In this video, I’m going to share some of my best tips and tricks for Healthy Keto and intermittent fasting.

Tip #1 - Have MCT oil in your coffee every morning to reduce hunger and cravings. Start with one tablespoon.

Tip #2 - Blend one whole lemon in water. This provides a boost of vitamin C and phytonutrients. Add stevia or electrolyte powder to enhance the flavor and nutrients.

Tip #3 - Have one tablespoon of apple cider vinegar in a glass of water in the afternoon. This helps improve insulin sensitivity and energy.

Tip #4 - Have a large salad before each meal to help you achieve 7 to 10 cups of vegetables a day.

Tip #5 - Add non-fortified nutritional yeast flakes to your salad and other foods to replenish your B vitamins, reduce stress, and enhance flavor.

Tip #6 - Replenish electrolytes and B vitamins to prevent keto flu symptoms.

Tip #7 - Have 3 to 6 oz of protein per meal. You can have up to 8 oz if you exercise and have a great metabolism.

Tip #8 - Add additional fat to the end of your meal to increase your fasting window and reduce cravings.

Tip #9 - Increase the quality of your foods. Always choose organic, grass-fed, pasture-raised, and wild-caught products—they contain more nutrients. Avoid processed foods.

Tip #10 - Use herbal tea to help you fast longer.

Tip #11 - Don’t snack—especially after dinner and during your fasting window. Never keep snack foods in your home.

Tip #12 - Get quality sleep. Poor sleep increases cortisol, hunger, and cravings. Exercise and sun exposure during the day will increase melatonin at night. Vitamin B1 and 10,000 IU of vitamin D will also help improve your sleep.

Tip #13 - Replenish your electrolytes after exercise with sea salt, vegetables, and electrolyte powder.

Tip #14 - Check all products for hidden ingredients, like unhealthy artificial sweeteners, sugar, maltodextrin, and carbs.

Tip #15 - If your appetite is gone, you know it’s working.

Tip #16 - Something is better than nothing. Do dirty keto and work your way up to Healthy Keto if you need.

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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope you find these keto and fasting tips helpful. I'll see you in the next video.

[carolinelake]

My husband has practiced fasting forever without knowing it was a "thing". It just suited him. He had a beautiful physique (surfer) and boundless energy. For years I have been telling him "you must eat breafast" or "going all day without food is not healthy" OMG how wrong did i get it. The slightly overweight wife with a few health issues started following your advice 6 months ago. Slow but sure, down 6 kg, unexplained joint pain has gone along with a few other issues. Thak you Dr Berg.

[victree]

Im 41 years old, obese, pre-diabetic, horribly high blood pressure, and with chronic excruciating back pain for the last 15 years. Ive actually contemplated suicide at times I was so miserable. I started Keto and 20/4 IF a month ago and for the first time in 15 years I have no back pain and am no longer having blood sugar problems, and my blood pressure is almost normalized. Ive also lost 38lbs. For 15 years I have been to brain and spine doctors, had 4 MRIs, 15 or so Xrays, and was prescribed everything from Blood pressure meds to valium to cyclobenzaprines and even opiates at times. I cant believe I was actually just making it worse the entire time by gulping down loads of sugar and carbs. Something is VERY wrong in our healthcare system and doctors if after 15 years Im on Youtube desperate for relief. But DR BERG SAVED MY LIFE.

[fidelcatsro]

Tip #1 - Have MCT oil in your coffee every morning to reduce hunger and cravings. Start with one tablespoon.

Tip #2 - Blend one whole lemon in water. This provides a boost of vitamin C and phytonutrients. Add stevia or electrolyte powder to enhance the flavor and nutrients.

Tip #3 - Have one tablespoon of apple cider vinegar in a glass of water in the afternoon. This helps improve insulin sensitivity and energy.

Tip #4 - Have a large salad before each meal to help you achieve 7 to 10 cups of vegetables a day.

Tip #5 - Add non-fortified nutritional yeast flakes to your salad and other foods to replenish your B vitamins, reduce stress, and enhance flavor.

Tip #6 - Replenish electrolytes and B vitamins to prevent keto flu symptoms.

Tip #7 - Have 3 to 6 oz of protein per meal. You can have up to 8 oz if you exercise and have a great metabolism.

Tip #8 - Add additional fat to the end of your meal to increase your fasting window and reduce cravings.

Tip #9 - Increase the quality of your foods. Always choose organic, grass-fed, pasture-raised, and wild-caught products—they contain more nutrients. Avoid processed foods.

Tip #10 - Use herbal tea to help you fast longer.

Tip #11 - Don’t snack—especially after dinner and during your fasting window. Never keep snack foods in your home.

Tip #12 - Get quality sleep. Poor sleep increases cortisol, hunger, and cravings. Exercise and sun exposure during the day will increase melatonin at night. Vitamin B1 and 10, 000 IU of vitamin D will also help improve your sleep.

Tip #13 - Replenish your electrolytes after exercise with sea salt, vegetables, and electrolyte powder.

Tip #14 - Check all products for hidden ingredients, like unhealthy artificial sweeteners, sugar, maltodextrin, and carbs.

Tip #15 - If your appetite is gone, you know it’s working.

Tip #16 - Something is better than nothing. Do dirty keto and work your way up to Healthy Keto if you need.

Thank you Dr Berg!! 🐱👍🏿

[patcannell]

It worked! In December I could barely walk and was offered a wheelchair. After 3 months of keto the acute arthritis that reacted to barometric pressure and the weather, the psyorisis, 15 kg excess weight, and the urgent need for knee replacement, all gone. My mobility has been restored along with quality of life. I am 82. Profound thanks! Now to work on fasting!!!!

[learnandexplorewithyusuf]

I was diagnosed with diabetes 3 months ago. I followed all the advice in your videos and reversed my diabetes in 3 months. My relationship with food and the way i look at food has completely changed for the better. Thank you.

[gwb]

I eat one carnivore meal every 24-25 hours in evening every other day. On the no food day just drink lots of beef bone broth. No snacks. No coffee. Just water. Never hungry. Feel full and satisfied. Lost over 100 lbs in 14 months. Blood all good.

[irish]

0:00 Introduction: The best keto and fasting tips
0:22 Tip #1 - MCT oil
1:03 Tip #2 - Lemon water
1:45 Tip #3 - Apple cider vinegar
2:10 Tip #4 - Have your salad first
2:55 Tip #5 - Nutritional yeast
3:25 Tip #6 - Electrolytes and B vitamins
4:10 Tip #7 - Consume moderate amounts of protein
4:33 Tip #8 - Have fat at the end of the meal
5:25 Tip #9 - Consume high-quality foods
7:38 Tip #10 - Extend fasting with herbal tea
8:50 Tip #11 - Don’t snack
9:45 Tip #12 - Get quality sleep
11:37 Tip #13 - Replenish electrolytes
12:45 Tip #14 - Avoid hidden ingredients
15:22 Tip #15 - Look for this sign of keto-adaptation
15:55 Tip #16 - Something is better than nothing

[isaacluwemba]

I went to hospital and the doctor told me that I have high bad cholesterol and my blood pressure was high and I gained more weight yet I am this person who minds what I eat.
He prescribed some medication of which I did not take. I was supposed to go back for review after 3 weeks. I was very disturbed and I felt disappointed in myself. I fasted for 15 days, only drinking water and honey for some days. When I went back for review, he couldn't believe that everything was very fine and he asked how I made and I give my story and he was very happy and impressed. I learnt that there is magic in fasting.

[Lluiana]

I have followed doctors plan to the t before and every time I need to drop weight and it’s like magic. I don’t complicate myself with cooking. I eat my protein portion and veggies or salad; I fast 18-20 hours. The coffee and water with ACV keeps me satisfied. Greatest plan ever.

[donnieh]

Just wanted to stop in and thank you Dr Berg.. I have struggled to lose weight for the past 13 years trying every fad diet known to man... I stumbled upon your videos at the beginning of January (new years resolution) and im down 45 pounds and my cronic ulcerative colitis is gone.. I can't express the amount of gratitude I have towards you.. I owe you. Thank you, from the bottom of my heart.

[ZeroCarbDaddy]

Decided to go for 48 after my 24 hr was up and I wasn’t hungry. I’ve lost 18 lbs in 14 days on OMAD Keto and 24hr IF. Looking forward to the results of my first 48hr fast. I’m surprised how much energy I have at 30 hrs into it. Thanks Dr Berg!

[munciehansen]

Excellent refresher. Starting my second year of keto. I lost 45 lbs the first 6 months to 200 lbs. the second 6 months, I maintained but didn’t drop below 200 lbs. There were some life altering changes that added to this, moving across country, retiring, snow and ice during the winter and husband’s illness. So now I am ready to take myself down another 45 lbs. This helped me figure out when to take the lemon juice, ACV, MCT oil and yeast supplements more regularly. I was a bit more haphazard with them before. Here’s to year two.

[carlosrobbins]

7:08 Keto overwhelmed me at first. So I just started, making all the mistakes as I went along and learned more. Nine months of no sugar, low-carb eating, and intermittent fasting -- just doing what I can -- I'm 60 pounds lighter and no longer prediabetic. Looking forward to having no metabolic syndrome by next year.

[davidh]

I have been doing healthy Keto and intermittent fasting for 8 weeks now after discovering this channel while looking for help on how to lower my stress levels. I have lost 1 1/2 stone and my belly fat has melted away.. This is the easiest diet to stick to I have ever tried, after years of abusing my body with high sugar snacks and drinks I can honestly say this is the healthiest I have felt since my early 20s( 25 years ago!!) I would encourage anyone who is serious about getting healthier to give this diet a try. The only thing you've got to lose is inches off your waistline!

[kingdomkulchad]

8 lbs down in 7 days doing Keto and IF, thank you so much Dr. Berg. I am looking to get back to my college weight of 175lbs coming from 210 lbs. You have given me so much hope.

[rachhalam]

Dr. Berg i was on keto and IF since March, i ve lost 11kg and reveresed my grade2 fatty liver... m not on sugar medicines anymore too.l...m still on keto and planning to loose anothr few kilos before my birthday...
Thank u fr all the effort u tk fr ppl like me to b inspired and lead a healthier life..God bless u..

[kevinsnell]

I have found that since I am eating less and no longer purchasing junk that I can afford higher quality food. “Quantity Down=Quality Up”.

[chwang]

Hi Dr. Berg. I started intermittent fasting on April 1st. I was surprised by how easy it was for me to adapt to the 16/8 program. It was so easy, that I was able to jump to 18/6 shortly thereafter. I am reaping all the benefits without feeling hungry or tired. I am able to sleep better, I'm almost never hungry, and I've lost quite a lot of fat from my mid section and everywhere else. I am certain that I have a food addiction and nothing was going to change it until I found your videos. I think I am ready to do one meal a day now and I'm not the least bit concerned about being hungry.

[pyramid]

Dr. Berg, you’ve absolutely changed my life completely. Nobody has ever been able to explain things like you do and it’s up to every individual to either take the discipline or not. The only bad thing is that now I have to get a whole new wardrobe because my clothes now look on me like someone else’s. Jokes apart, now I sleep better, I don’t get tired that easily, I feel a lot more energetic and I feel younger. Therefore, I must be doing something right. And it’s all thanks to all your teachings.

[vl]

Making my own “mock chicken broth”
with a dry mix I store of nutritional yeast, garlic powder, onion powder, dried thyme, chives, rosemary and marjoram. I add a few spoonfuls to water heated in a cup and add Himalayan sea salt. It curbs my appetite if I’m having a craving. I usually develop cravings when I am feeling stressed or not getting good sleep.