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 thoughts on “Dr. Berg’s Healthy Keto Basics: START HERE”

  1. 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.

  2. 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?

  3. 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!!!

  4. 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.

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

  6. 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

  7. 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?

  8. 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

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

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

  11. 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.

  12. 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

  13. 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.

  14. 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.

  15. 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?

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

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

  18. 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?

  19. 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.

  20. Hi Dr.Berg. could you address a question regarding somebody on Methadone for pain. When I was prescribed it, I gained 60lbs. It's a medication known for weight gain. Does the ketogenic diet work for people on Methadone?

  21. Hi. Sugars are not good for a healthy keto process, so i wanted to know about fruits. Can we add fruits in our keto diet or not?

  22. School starts on September 3rd…that’s when the real fun starts! Keto and IF will be my mainstay until I celebrate with a crab cake on my birthday in October 🤓

  23. You have saved me,,,!!!!!! Im sure I have lost 5lbin 14days I stopped wheat and dairy ..except butter for my vitamins ..no inflammation and I feel great, power drink and cauliflower pizza, chia pudding, and veggies …new life yea!!!!…. No cravings

  24. Great videos Dr.berg . I have a question though, I wanna start keto but I'm worried since I already have high cholesterol and lipid levels. Is keto safe for me. I also take retin A medication so my liver is already stressed

  25. I have been on Keto since April 2019 and have not detered at all. I'm amazed that I haven't cheated because that's usually the norm for me. It's now August and have lost only 10 pounds. On top of that, it goes up then back down. I decided to go from 30 carbs to 25 carbs then to 20. I need to lose at least 85 pounds and although I am in no hurry, thought in 4 months there would be at least 20 pounds off. I am enjoying Keto but do you think it might not work for some people?

  26. This is really interesting. I've recently been diagnosed as insulin resistant, and started doing 16/8 fast (sometime 20/4) I didn't know about growth hormones preserving protein which is good, because I'm trying to strengthen my muscles as well as reduce my body fat percentage ie: FAT GUT. Nothing like a DEXA scan motivation! ALSO, like he said, my blood sugars are normal so my doctor said I was fine, but I pushed for insulin test (because I was getting fatter and not eating more), and it came back insulin resistant! Hoping I can fix it and not end up diabetic.

  27. Will you live with me?!?! Or at least be my friend.
    Lol😂😂
    Thank you for giving valuable info and breaking it down for us. Soooo thankful.

  28. Not sure if I will get a reply, any who earlier this month I dropped carbs/sugar first then kinda moved into what I thought was keto until I saw this video, so I'm now trying to make a 4-hour window with 2 meals. My plan is to eat 3 eggs, 4 bacon and a handful of broccoli for my first meal which TBH I can easily do daily as I like all 3 of those then for my 2nd meal I'm thinking one of salmon/chicken/hamburger/steak with another handful or two of broccoli or asparagus then I'll add a salad with nuts. Generally, salad for me is just raw spinach.

    So my questions are these.

    Am I better off buying a salad mix bag for various greens, if so then would it be ok to do like 50/50 mix greens with spinach? also, I'm partial to pecans, so I was thinking that plus saw a small handful of pecans? I don't need dressing, but would I be better off using an olive oil/vinegar dressing? Sorry if this information is something you may find easily answerable but I've honestly watched lots of various videos, tried to google, etc… Also, if there are any sites that are recommended by anyone here I would love to use those too.

    Thanks for taking the time to read this and I appreciate any help someone can offer. This seemed like the best place for me to ask these questions if there is anything with my meals that could be altered to be more keto-friendly or if someone has thoughts or recommendations than I would love to hear them.

    This video was huge for me, this % of fat, protein, carbs, was very confusing to me, the dinner plate blew my mind.

  29. I can hardly eat anything I’m so full – even after an 18 hour fast. I couldn’t finish 5 oz. of salmon. Nothing else. No room for veggies, is that bad? Never in my life been without cravings until now. I have severe GERD which I’m trying to deal with also and eliminating carbs (grains in particular) and all sugars. I’ve been off my PPI’s for a week now that I’ve been on for over 30 years. I use high quality CBD oil 3x/day also to help the GERD – that stuff is amazing.

    AWESOME videos THANK YOU!!!

  30. I need help I wanted to do a flush but I think I did it wrong last time or take the wrong dosage Epsom salt. What happen was I did a 27 day water fast. That went great all the pain was gone except I started to become nauseous from the fast. So I stopped the water fast. Then I decided to try to flush out gall stones as I thought it will be easier where there’s no obstruction with food. So I juice apple and drank it for five days. Then on the fifth day I put about 3/4 cup Epsom salt into a glass of water. I drank it all at once. But it made me feel sick so it made me threw up so I did not continue. With the second dose of Epsom salt or the olive oil. But I was in pain all over Then I had some solder pain so I decided to do Epsom bath. Now I am completely in pain. If I keep getting pain the doctor said I might have to have my gall bladder remove. I really don’t want that. So can anyone tell me the right dosage. I weight 60kg at 150cm height. Now I am craving salt. I am a vegan who want to lower carb. I am eating veg, nuts, seed, tofu, tempeh beans and lentils but I have cravings now after the I took the Epsom salt. I am doing IF eating twice a day and do water fast once a week. I snack sometimes and only eat unhealthy when I eat out and can’t find option

  31. Woah, your pace of speaking, and voice, are so relaxing. Calms my anxiety… Maybe I should start speaking slower and calmer. So relieving. 🍃🍂🌾

  32. Dr berge I start the keto but I tray one meal I stapes all the bread wheat potatoes rice and I lowered the long acting insulin by 40 percent my sugar is 135-140 but I lost about 2 lb what I have to do please when I look down I don’t see mine from big belly My 308 lb and I don’t want to do operation thanks

  33. Why haven't doctors and weight loss specialists known about fat burning all along? It's always been "Reduce calorie intake" to lose weight. Now it's "Eat high fat foods" to lose weight. I'm still not convinced that the high fat diet is healthy regarding cholesterol.

  34. I started keto 4 weeks ago .. already fit into clothes I thought I’d be throwing out, have lost around 5kg plus my big beer belly. Feeling really good so must be getting healthier! Thanks Dr Berg. Pj, in Australia

  35. Dr Berg. Is it ok to eat every second day and fast on the other day? I started eating this way 8 days ago and am able to stick to it. I eat normally on my eating day and make sure to drink plenty of water on the fast day. Is this way of eating healthy? If you have the time to answer I would appreciate it. Love your channel.
    🌲🌝☘️

  36. What about Oat????.. Is it good for Keto diet??!.. I'm very confused 😕 some said it's help in weight loss some said exactly the opposite??.. Pleeeeeeeeez I need answer

  37. Hello Dr. Berg, I've been following you and doing Keto for a couple of years now. Is it normal to increase heart rate when you have more carbs than normal. I find that if I eat more carbs than usual (no more than 25-30 per day) that my heart rate spikes about 15 minutes after eating. Is this normal or would you suggest a doctor visit? All my blood work is great, but this issue is kind of scary.

  38. Your body can burn sugar but it's harder. Or, your body can burn the fat (Ketones) which is much easier to burn that sugar.

  39. I followed this formula and im down 48 lbs!!! Thank you so much for breaking this down. I believe your pie chart is a sustainable way of eating for the rest of my life

  40. I made it to 1 meal/day for 10 weeks now and ongoing, lost 14Kg and don't feel hungry. My meal consist of pickled egg in apple vinegar with seasalt + bacon or porc hashed meat. I drink water, and lots of coffee with milk. As second meal I eat a salad with various vegetables. No breads, no noodles, no sugars and no potatoes. So proteins + fats + electrolytes and no carbohydrates. I also take various daily supplements like: Magnesium, Zinc, Vitamin B complex, Iron, L-Glutamin, Cholin-inositol, Alpha-lipoic acid, Chrom-picolinat, L-Carnitin, Potassium-citrate (evenings), Kelp (mornings) and Vitamin D3+K1/K2. For the first time in years I have a normal weight and BMI. I sleep as much as I can and I bike to work (1.5h/day).

  41. Read Anthony William. He says don't clog your liver, which is the centre of your detox and immune system, with fat, or you will invite pathogens into it. Pathogens like Epstein-bar are the hidden cause of so much modern bad health. Also, he says plant protein is way enough. Keep the system clean and fast and you won't get fat. Fruit, salad, water, root vegetables, some beans…that's what what our tropical ancestors had to hand. Gorillas don't need meat to be strong!!

  42. Really worth to watch this channel
    I follow the diet over 2 month, my uric acid go down drasticly….
    Before i consume medicine for 4 month, uric acid level changes very little

  43. I eat mostly sardines and basmati rice and sea weed for my cholesterol issue plus I take high doses of Cayenne for my heart and now I have given up wine , I feel so much better.

  44. I think majority 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! 🙂

  45. Dr. Berg I am little confused in term of percentage. On Keto I can consume 75% fat, 20% protein and 5% carbs. These percentages of what? Calories or grams. Let’s take as example, if I eat 8 cups of broccoli, it will add 248 calories and 48 carbs. I eat 10 spoons of Ghee which will add 900 calories and 5 eggs which adds 350 calories. Now total calories are 1498. it is correct proportion?

  46. Dr.Berg
    I am doing the keto dit to decrease the Cholesterol and LDL
    After 1 month i lose 2 Kg and the Cholesterol and LDL the same.
    Can you tell me what I have to do?

  47. Hi guys, I thought before I started this Keto thing it was just a new religion in dieting. But Wow!!! I start my journey this August 12th with Regular Keto plan food (I am not in 100% Healthy Keto). I still have a lot to learn as Keto person. But here is the real deal:

    1 month before August 12 start eating healthy, I finally comitted to do IF 16:8 and Keto together. Since then I Lost nearly 20 pounds of weight!!! My waist line from 39 going down to 35 today, yaaay!!. I am starting to believe, IF 16:8 with Keto Does Really Works. I am still new with this lifestyle. I am not giving up, got the Keto Flu too. But I was back at it.

    Thank you Dr. Berg and Z Legend! You both inspiring me! 💕💕👍👍

  48. So in healthy keto I’m not going to use butter and meat because i hate it so i can use a healthy fat olive oil and coconut oil in that case I’m in healthy keto , but i take little of fruit before and after workout also i have pcos 🦸🏻‍♀️

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