Dr. Berg’s Healthy Keto Basics: START HERE

Dr. Berg’s Healthy Keto Basics: START HERE


Hi guys, listen I have 2500 videos okay
on YouTube 2500 so sometimes when you go to the
channel it’s hard to find where to start because it’s all random so I wanted to
create a beginners video the basics so if you’re new to my channel if you have
friends and family members that are new to my program this is the first video to
watch okay so let me just kind of break it down and make it really really fast
keto or ketosis what does keto mean when you burn fat your fat breaks down into
these things called ketones your body can then use those as fuel okay so your
body can actually run on ketones it’s a much much better fuel source than sugar
fuel that most people run on it’s cleaner fuel it creates a lot of other
benefits which I get into in other videos okay so keto basically means
you’re burning fat okay healthy keto is a version of regular
ketosis but with a twist a principle that I use is you don’t lose weight and
get healthy you have to get healthy first to then lose weight so getting
healthy basically means in relationship to eating providing all of your
nutrients okay so you’re eating foods that are high-quality that provide all
the nutrients so you get the requirements that our bodies need so
what I recommend is something called healthy ketosis all right so that’s the
version the other action that I recommend is something called IF what
is that that’s intermittent fasting what is that
that is a it’s not a diet it’s a pattern of eating and not eating so instead of
doing three meals or six meals a day or snacks in between the meals you’re
eating less frequently why because every time you eat you raise a hormone insulin
too much insulin is very dangerous in the body so what we’re trying to do with
healthy ketosis and intermittent fasting is reduce the
excess of insulin we’re not trying to make it down to zero we’re just trying
to get rid of the excess the vast majority of the population has excess
insulin but they’ve never been tested the doctors usually don’t test it
they’re focusing on your blood sugars or blood glucose but not fasting insulin
okay I have videos on that but just oh you can watch another video but the
point is that we’re trying to lower insulin so to do that you need to eat
less frequently let’s say you start with three meals per day with no snacks and
then you go to two meals a day no snacks and that would be considered intermittent
fasting and some people do one meal a day but the point is that it’s just
eating less frequent it’s not necessarily focused on lowering calories
even though you will be consuming less calories that focus is not on calories
it’s about eating less frequently at the end of the day we want to provide all
the nutrients so we need a certain amount of calories the cool thing about
intermittent fasting is that because you’re eating less frequent the
requirements from nutrients go down because the body starts being
conservative with its nutrients it starts holding or retaining more
nutrients so what you would need for three meals a day okay as far as
nutrients you would need less nutrients for two meals a day just because the
body adapts sometimes people are concerned about losing muscle mass well
the other cool thing is that when you’re doing intermittent fasting certain hormones
like growth hormone increases dramatically to protect the muscles from
being lost okay so your body tends to now conserve protein as well when you do
intermittent fasting so you’re not going to lose muscle mass so the two main
things that help you lower insulin are the reduction of carbohydrates I’m
talking about the sugar refined carbs the grains the pasta the cereal the
biscuits the waffles the juice the alcohol I have a lot of videos on this
right here like a ton but that just kind of gives you the summary and also number
two eating less frequently what we’re doing when we actually drop
carbs and we eat less frequently is where adapting to fat-burning you’re
actually making a new cellular machinery to run your body on fat fuel okay and no
longer on sugar now what happens when you consume too many carbs the insulin
comes in and takes it out and converts it to fat so a lot of the fat on your
body right now has come from the carbohydrates not necessarily the fat
that you ate but the carbohydrates that you ate the other thing that people
don’t realize is this in the presence of too much insulin you can’t lose this fat
so if you have a stubborn metabolism and you can’t lose weight we know you have
too much insulin is there a quick test to know if you have too much insulin yes
just look down right now and if you could see your belly you have too much
insulin because these are the main symptoms of high insulin belly fat high
blood pressure high cholesterol fatigue especially after eating decrease
cognitive function lack of focus poor memory Moody irritable sometimes
depressed grouchy because the blood sugar issue cravings for carbs for sure
and you’re hungry all the time especially between meals when you get
your body in the fat burning and now your body is burning fat between meals
because before it wasn’t it was dependent on your diet and dietary sugar
so now when you’re burning your own fat wow you get rid of the hunger okay
you’re not hungry anymore it makes it easy to do this you don’t crave anymore
that’s why healthy keto and intermittent fasting is very successful long-term
because it allows you to stick to it because you’re not hungry all the time
you’re not craving sometimes when you look up keto you’ll see this little pie
chart thing right here it’ll say 20% protein maybe 70% or 65% fat as far as
the total calories 5% carbs okay this is very confusing for people because you
have to calculate calories into grams and this and that
this is the simplicity right here if you just envision your plate, okay this is
your plate half of the plate should be salad or vegetables okay a quarter of the
plate should be protein and the other quarter should be fat
so this 65 or 70 percent fat which seems like a lot of fat now remember one gram
of fat is more than twice the calories of carbs and protein so this is
misleading in reality the volume of fat is really only you know a quarter of
your plate and and lot of this fat is actually mixed with the protein so it’s
not as much as you think and then we have the small amount of carbs out here
just to keep it really really simple okay and healthy keto and intermittent
fasting is not just about weight loss it’s about getting you super healthy for
reducing inflammation for helping your cognitive function helping your overall
mood making the body work better okay so now that you have the basics now you can
go to the rest of the videos thanks for

100 Replies to “Dr. Berg’s Healthy Keto Basics: START HERE”

  1. What if you eat once a day but eating more servings on that meal to sort of compensate? Will it still help?

  2. Hey, doc. I have a question. Can I drink water during IF period? I'm mostly working during IF and I drink green tea to get myself excited.

  3. Dr Berg, Thank you for your information. I work 24 hours shift 2-3 days a week. How do I prevent myself from craving something late at night or early morning?

  4. I need help. I've been following the keto plan great for the past 3 weeks but now my monthly cycle is due and I am craving carbs and sweets like mad. I've fallen off the wagon spectacularly twice this week already, I have no energy and I'm grumpy. Need to find a way around this or it will be the same every month. 😢

  5. What if my body has been in starvation mode for the last 18 months. I've had so much stress being terminated for mental health issues. No income since Apr. 30/19. I think my meds curb my appetite (which do not work for my mood I might add at all)…I have no energy and I'm severely depressed, the docs just say….oh it's stress. it makes me feel worse. i can't stand looking at myself in the mirror or in pictures! 🙁

  6. I remember a Study recently about Meat as a Main reason for Diabetis.
    And Casein as a Main reason for Cancer?!
    And our Oceans a Dirty as a Motel toilet…
    Your Nutrition Pyramid is a Little Bit outdated.

  7. Hi Dr Berg! I am new to keto and IF. I have been on it about 3 weeks, trying my best. I have started develioping sensetivenes in my gum area above the right side of my lip ,and even my front tooth …. now I feel sensetivemes right under my nose base on the right. Very sensitive to touch… Wondering if this like side effects or some kinda of deficiency of vit or minerals, or something I need to check with dentist? Thank you! Pls, respond .

  8. I normally eat only one meal (at dinner) a day and I still suffer from a slow metabolism. What can I do to speed up my metabolism and lose weight faster and more consistently?

  9. Ketones are through the roof, been on keto for 9 months, gained 5 lbs. Why?! Very few carbs, no sugar, etc. Type 2 diabetes. Maybe too much protein? Not enough fat?

  10. I don't believe that after drastically lowering carbs body switches for fat as a source of energy.
    Im pretty sure it goes right after muscle tissue first.

  11. I’m carious if the Keto diet will make me Loses weight because I want actually to gain some weight
    I’m 24
    Height 164 weight 43 😢

  12. Hi Dr Berg.
    My mum lost 2.5 stone over 5 months on the keto and made it look easy, she has always been on a diet of some kind since I can remember.
    She always put me on random diets and it never stuck with me, after seeing my mums weight loss I decided to start keto.
    This Monday 15 th July I started keto, and I have to say 3 days in I feel amazing.

    I am still eating 3 meals a day but I am doing a 15/9 fast which works around my life style for now.

    I have been as big as 23.7 stone through medication and illness, after stopping the meds I dropped down to 18.7 where I have been stuck at for about a year.

    I have always eaten carbs, I think it has been a way of life for me and my family as that is how we were educated growing up.

    Dropping carbs I thought would have been harder than it has, Monday was my only day that I struggled with hunger, but since then I don't feel hungry.

    I am eating the food suggested and have experimented with foods as been a chef I couldn't just eat bland chicken 😀 😀

    I am day 3 which is not a great deal into the diet and I just wanted to say to you and your followers that up to now this way of eating has been the easiest to stick too.

    I seem to have more energy, I am able to sleep better now than before, I used to get 4 hours a night due to my health last two nights I have had 7 hours a night. 😀

    I feel a sense of well-being, I don't feel as bloated and I am defiantly more energetic that I have ever been in my adult life.

    I have found that I am drinking more, and peeing a lot too, hehe.

    I don't feel hungry but I do know when I need to eat something, and if I miss a meal it doesn't matter as it isn't the end of the world.

    My wife on the other hand has decided to go down a different route and has gone back to her slimming group, she still eats carbs and gets very moody when she hasn't had any.

    My mum tried to tell her like she did me about the feeling of hunger would go away the more she stuck to the fasting and eating the right foods.

    She looks at my portion sizes and says that's not a meal, it looks too small. after I finish what I am eating I can go on for hours on the food that I had eat with out even thinking about what to eat.

    Where she after 4 hours is looking for stuff to snack on.

    I have had some things happen to me in these 3 days.

    1, on day one I had headache, this was because I wasn't drinking enough water.
    2, hungry on day one, this passed and by day two sticking to the foods hunger had gone
    3, I am thirsty all the time. not a bad thing as I under drank water anyway.

    If I was to recommend to anyone any diet this would now be my one to tell people about.

    Feel well and thanks for your educational videos.

  13. Awkward moment Dr. Berg says I must look down at my gut but I can’t see past my tits 🙃🌚🤣

  14. THIS MAKES SO MUCH SENSE!!! I have Insulin resistance/ pcos and I am struggling! You just broke this down the best I’ve seen. Thank you!

  15. Dr. Berg, I really can't go through the day without a little bit of carbs in between lunch and dinner. Any suggestions?

  16. Dr Berg, I have been putting in a keto app of my food etc… I am averaging 900 calories a day. And the app says I should have 1600 calories… but I never eat that much food… ever. I am 5’10” and 43 years old. Large boned ( wrist is 7” ) and up to this week, I have live a sedentary life for the most part…. ( this week I have used a treadmill and a Pilates machine… everyday at different levels of intensities….
    I have intermittent fasted for the last year… but just ate what ever I have wanted… I do love my sweets!) so… now I am staring my day with food grade hydrogen peroxide and distilled water, then chase that with morienga tea, and I put apple cider vinegar, half a lemon, cinnamon and cayenne pepper (just to cover all my bases ) so by lunch I eat something eggy with a salad and my organic full food vitamins
    and then I’m ready for dinner at 6 … done. Is it going to stop my process to have less food… ? I’m taking my organic vitamins… so why do I need more food if I’m not hungry at all?
    My assumption is that my body is telling me it doesn’t need more, cause it’s taking care of itself right? Help ? What would you suggest I try for my situation
    Thanks 😘💕
    ( health problems, none. Medications, none. )

  17. I wish you were in the uk,I desperately need to lose weight but have health issues including needing to have a daily growth hormone injection.
    I need an expert in this area so I do this safely without detriment to my health.

  18. I started on keto this week. So far, it's been delicious and I've not felt the soul sucking, sanity shredding hunger I always feel on a restricted diet. Every morning, I look at my plate of bacon and guacamole and think, "this is the beginning of a beautiful friendship" 😆

  19. Doctor my request is to make video for vegetarians as in india majority is vegetarian people.. can u do what to eat for vegetarian people for keto..

  20. To Dr Berg I need to know how to keep loosing weight I was 225 when I started keto and am 216 and need it to keep coming off need a meal plan that’s good.

  21. Day 17 of muddling through keto/low carb. I have had a condition that mimics dysautonomia, female hormone related I believe, menopausal. (Yes, I've seen cardiologists and docs who jump at the chance to prescribe a basically healthy heart beta blockers. Um, no.) I do have hypertension and need to lose about 40-50#. I also have a really physical job part of the week that leaves me drenched in sweat. I've been trying to up my salt and even add magnesium glycinate, and today I ate a whole can of spinach for the potassium. At night, off and on for years I get adrenaline surges (pots related) and this keto-ing is really making it mad. My blood pressure was up today even after the spinach and later zucchini as well as not a lot of calories today. I'm about to switch to Paleo because the racing heart is driving me nuts. Anybody have any ideas? I really want to lose weight but something isn't agreeing with the dysautonomia.

  22. shame of us we muslims we not fast as it should be we eat in ramadan more than other days .prophet muhamed (pbuh) said fast and you will be healthy

  23. For 30% of people who are watching this video and have Sick liver like i do and theyre weight its going from 70kg to 73,5kg just coz eating 1 wrong thing dont this keto diet it will not help just drink a lot of water and dont eat Junk food and hard foods at all this diet its for those who have healthy liver gall bladder this diet its mxitape of a lot of fucking FAT this will not help if you dont belive me just keep on wasting youre time and those who readed this comment will thank me later.

  24. I don't find the extra pics all that appealing. I don't need a pic of a vitamin pill when dr. Berg is talking about vitamins, or a picture of a person running with the word keto on it, etc. Love the teaching and dr. Berg.

  25. Hi Doctor Berg, tomorrow I'm going to start your advice, tomorrow. I've been trying for ages. I am 777kg and want to come down to at least 64kg. Let's see what happens. Be back next week with an update. Thank you,

  26. You explained this well Dr. Berg. I was so confused on the benefits of a keto diet and IF. Thanks so much! 😊

  27. Thanks for the video! I have a question about cocoa butter in Keto. Is it good? What is the reason no one ever mentions it? I would rather prefer it to coconut oil, not in the same quantities, of course. What say you?? TIA.

  28. How does this work for people who want to eat plant based meals? I don't eat meat or fish and can't eat eggs or dairy. Do beans, lentils, tofu etc count towards the 25% protein?

  29. Omg….Dr. Berg had me almost choking when he said "Is there a quick test for too much insulin? Yes, just look down at your belly…."🤣🤣🤣….both laughing and crying right now as I look at my belly….I've got wayyy too much insulin doc!!!

  30. I look down and see my belly because everything makes me bloat! 1 week on keto, still bloat issues. Think it's the dairy, need to sub that.

  31. Not new to your channel, but do love the quality of content you put online, much love from India, Good luck!!

  32. I’m on my second week.
    I admit to doing dirt keto
    And feel like my weight loss slowed
    Down for reason. Will
    Try to shop for
    Cleaner food next week. And will try to intermittently fast

  33. Hello Dr.Berg,
    I have high cholesterol and am under simvastatin 20mg per day prescription for many years and its 5 days I am on keto diet… please let me know do I have to stop my cholesterol pill or continue?

  34. I just don't get why you have to fast I've tried keto it worked great at first then fails I'm sure it wrecks your metabolism why Chinese thin I'm sure he read this on Google here diet for you chubbies me to eat less move more it ain't rocket science kale breakfast kale for dinner b s I'm tired of this keto nonesence the most healthiest people on planet eat high carb diets the blue zone very little animal products and fat can't you do a Vidio Dr berg on blue zone please one Dr says eat low carb the other eat high carb yet all the high carb Dr our slim so confusing

  35. I'm so glad that I found your channel. Great content!! This stuff is helping my health as a diabetic tremendously!

  36. I am 170cm and I weight 75kg. Today is 11 August and I will come back next month to tell you my weight. I can do this 💪🏻

  37. Oh i have all symptoms of high insuline 🙁 😂. But i cant cut on carbs neither the intermittent meals 😢. Any advice

  38. Hi Doc. Is this safe if I am underweight? I don't want to lose any weight but would like to eat in a way that is best for my body. I eat mostly meat, potatoes, rice, spelt, nuts veg and fruit. I eat very 4 hours otherwise I get really grouchy and exhausted.

  39. Hello, Dr Berg! Please tell me, if I have a disease with my bones (consolidation), can I sit on healthy keto? Sorry for my English

  40. All this info is good but how about some examples of what the Dr eats in a day and some recipes to help switch over to the KETO diet. I understand the cutting carbs, gmo & sugars but could use help swapping out bad foods w hidden sugars and such. Is it necessary to begin this lifestyle under a Dr care or with a nutritionist? Our culture makes it much easier to eat all the wrong foods.

  41. Could you teach on keto and lactation? Ive heard that milk supply plummets when carbs are drastically reduced. I have tons of excess weight from having children but I'm nursing a baby and afraid milk quality or supply will suffer. I was also hypoglycemic as a teenager but i'm not sure if I still am or not. I'm 29 now.

  42. Dr. Berg, 10 Years ago I had Gastric Bypass (R N Y), lost 100+ pound and kept it off for 7 years (115 lbs). About 3 years ago, weight started creeping back and now up to 154. Liver is a mess (high AST, ALT and ALK Phs) Is the normal Keto diet ok for Gastric Bypass patients or are their other things to consider post Gst Byps?

  43. Does anyone know if Keto is dangerous in someone who has hypothyroidism. I can't seem to get my thyroid right even on levothyroxine.

  44. Thanks for all the videos Doc, I share them with family and friends, I want people to see, they can heal themselves🙏 THANK YOU

  45. Dr. Berg, I have had weight loss surgery. That was three years ago. Since then I have gain the weight back. But I still have a limitation on how much food I can eat. Will Keto still be beneficial for me?

  46. The fasting really helps. As Emily Blunt said in The Devil Wears Prada, "I'm just one stomach flu away from my goal weight" … i.e., fasting.

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