Dr.Berg's Healthy Keto Basics: Step 2: WHAT TO EAT

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

Dr. Berg’s Healthy Keto Basics: START HERE: http://bit.ly/2B61L8j

Dr. Berg’s Ketogenic Diet Recipes: http://bit.ly/2HGZJRB

Keto Recipe Channel: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/

0:00 Healthy ketogenic 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 Dr. Berg’s 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 3-5 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 (2-4) – pasture-raised organic 
• Avocado 
• Cheese – high-quality, organic, grass-fed
• Bacon – nitrate-free, organic, less than 1g of sugar 
• Nut Butter – almond butter, peanut butter (sugar-free)

Meal Option 2:
• Meat (3-6 oz.)
• Vegetables or salad (with olive oil + vinegar) (SIBO: https://www.youtube.com/watch?v=UQESlxQKIm8)
• Nuts / Seeds 

Meal Option 3:
• Fish / Sea Food – salmon, sardines (https://www.youtube.com/watch?v=STZg0R7p_NM)
• 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.

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG: https://bit.ly/39LCWg8

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 these keto meal options a try!

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20 thoughts on “Dr.Berg's Healthy Keto Basics: Step 2: WHAT TO EAT

  1. I have Rheumatoid and a lot of food allergies…????????I am not sure where to start… Help….

  2. If I fast but don't do keto will I gain any benefit at all? I'm also taking choline with inositol for my fatty liver am I just wasting my time since I'm on my same old high carb diet?

  3. Older, trying to get healthier so meds not necessary. Just doing fasting and slow diet changes, am hoping to lose weight but mostly feel better. Thanks doc this is helping.

  4. My motivation isn't just loosing weight it's the RA and fibromialgia pain. It's so bad that when I started this for real about 7 days ago I actually noticed some relief. I know as I go a little further each day my pain will be relieved a little more each day.

  5. Another biggest problem besides boredom and psychological issues is that right after your video autoplay treats me to a KETO CHEESECAKE VIDEO .ENOUGH ALREADY ????

  6. Question regarding the fasting. For people who either need to eat once a day or every other day, do you try and make up as much calories in those single meals? Or are you just treating it as a single meal worth of calories?

  7. Sounds so easy but really hard for someone who has very slow metabolism. Salads makes me bloat . I get acid reflux when I tried drinking ACV for 5 days and that gas won't expel, torture. I get headaches when I dont get to eat after 6 hrs. I think keto is not everyone. Better to just slowly let go of carbs and sweets and do more exercise or physical activities

  8. Very well expplained. Intermittent fasting has incredible health benefits. It's not by accident that Jesus fasted. Keto is a lifestyle, not just a diet. It's good he mentioned about the electrolytes.

  9. Dr Berg. I have concerns about eating healthy fats like coconut oils, butter, omega 3, even ghee, and fat portions of protein and eggs. Will that bring about high triglycerides? And high cholesterol? How much fats/oils is allowed on a daily basis?

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