Dr. Eric Berg DC
The BEST Keto and Intermittent Fasting Tips – Dr. Berg
Free PDF Guide – Keto Strategy Tips 👉 https://drbrg.co/4bg9sYg
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):
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Nutritional Yeast Flakes:
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D3 & K2 Vitamins:
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Keto Fasting Tea:
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AVOID These Synthetic Vitamins:
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The #1 Worst Ingredient in the World (MALTODEXTRIN):
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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.
so i wanted to do this one video to explain the most important tips and tricks with doing keto and intermittent fasting all in one video it's not going to be a terribly long video but i wanted to cover the most important things to help you be more successful and really experiencing the results that you're looking for so let's start at the beginning you wake up in the morning what do you do well most people drink a cup of coffee right so the first goal is to skip your breakfast and the best way to do that is to add some mct oil in your coffee start with one tablespoon because if you start with too much you can end up with diarrhea so mct oil is a type of fat usually from coconut oil that's going to allow you to not be hungry for the next several hours okay so you put that in your coffee you mix it up if you work up to two tablespoons you're gonna find that you're really not gonna be hungry it's gonna actually give you energy now what i normally do is after the coffee and you can do this before the coffee i like lemon water but i take the whole lemon and i blend it with water i don't take the juice of the lemon anymore now it's going to be very very tart so you can add you know several drops of stevia or what i do is i put my electrolyte powder in this mixture like one scoop that way you get the potassium magnesium so you have more energy so we have this super powered lemon water with electrolytes or without it that gives you a lot of vitamin c but it also gives you something called citrates which help prevent kidney stones okay so now that you're not hungry in the morning you go all the way to noon and you have your first meal i recommend doing maybe a tablespoon of apple cider vinegar in a glass of water drink that that will help you digest it's also going to help your blood sugars but you don't have to necessarily do it before the meal you can do it while you're fasting but apple cider vinegar is a really good thing to take when you're doing this for energy for blood sugars to help speed up the improvement of the insulin resistance now as far as the meal goes i always recommend doing your vegetable or salad before your protein why because i found that if you're going to do what i usually recommend is between seven to ten cups of vegetables per day which a lot of people can't do that initially that means you're gonna have to do a big salad right i mean a five cup salad is not that big and maybe you could do five cup salad and then for dinner do like three cups or two cups right it's not hard to do that now if you're doing other vegetables like broccoli cabbage brussels sprouts more dense vegetables you're not going to be doing seven to ten cups okay maybe you do four to five cups so i recommend in doing the vegetable or salad first because it's that way it seems to work out a little bit better so on the salad one thing that i do that actually tastes quite good is i sprinkle nutritional yeast flakes on the salad it's a way to get my b vitamins uh through the day and it will definitely reduce your stress and it actually tastes a little bit like parmesan cheese so it's a a great thing to sprinkle on your salad i would highly recommend getting the one that's non-fortified because the fortification they put these synthetic vitamins in there and i'll put a link down below if you want more information on that the two major groups of nutrients that i recommend as a bare minimum would be the electrolytes and the b vitamins when you're doing keto to prevent the keto fatigue the keto rash and any other symptoms because when you first start this you're going to dump a lot of water and you're going to lose a lot of electrolytes and some people get really tired after they do this and they become dehydrated so we want to put back in the electrolytes plus when you're burning more fat you do need your b vitamins and a lot of people are borderline deficient going into this so they may have fatigue if they don't add the b vitamins one of the best sources of the b vitamins is nutritional yeast so you have your vegetable your protein okay how much protein well that really depends on you know your metabolism your age if you're male or female i usually recommend between three to six to seven to eight ounces of actual protein now if you're younger and you exercise have a little bit more but if you do too much protein especially at dinner that could keep you from sleeping at night all right so at the end of the meal i like to add some additional fat why because that way i can fast longer and i'm more satisfied so i might consume a handful of pecans i might do a whole avocado i might do macadamia nuts i might add more olive oil to the salad i might just have some more butter on my food but that fat will help you to fast longer now at the end of this meal some people might feel full but they might not feel satisfied and there's a couple reasons for that number one they have insulin resistance okay and that's going to take some time to fix that and when you have insulin resistance you just don't pull the nutrients that much so you're always going to feel a little um unsatisfied so that tends to cause you to eat more the other reason why you might not feel satisfied is the food that you're eating is not nutrient dense okay when you do grass-fed beef oh my gosh it has so many more nutrients than corn fed beef and you won't know it until you try it so even though it might have more of an i don't know earthy taste to it or kind of a different taste it's way more nutrient dense more omega-3 fatty acids there's even phytonutrients in there because the cow has eaten a lot of grass so we have way more beta-carotene and way more retinol vitamin a and vitamin e and more trace minerals i mean if you think about it a cow that is fed a lot of corn [Music] that is very unnatural has much more marbled fatty protein like their their muscles are more fatty well guess what some of these cows develop insulin resistance and that creates a nutritional deficiency in the cow and then you eat that meat and you have less nutrition so ideally to feel more satisfied you have more nutrient-dense foods so grass-fed beef seafood is really nutrient-dense especially with the trace minerals shellfish is another good one if you could do liver that would be good eggs pasture-raised organic eggs are very nutrient-dense wild-caught fish is more nutrient-dense like salmon versus a skinless chicken breast or protein powder or getting your foods from a fast food restaurant even though you take the bun off to make it keto friendly it's low quality but i don't want to overwhelm you okay so there's really two phases to this the first phase is just to do low carb even if it's dirty keto doesn't matter just start doing low carb second phase is to increase the quality of what you're eating okay and that takes a little bit more knowledge a little bit more time so do what you can something is better than nothing so if you have to start doing low carb and regardless of the quality do that so we have this first meal now we're going to fast until dinner okay now a couple tips for fasting you can do different types of herbal teas green tea is a really good one turmeric tea is a really good one to help you fast longer and to spike autophagy which gives you all these other cool benefits of anti-aging and more uh brain health all right we get to the second meal you can do another drink with apple cider vinegar with water uh to help your digestion and then do your fat at this time maybe you want to do a good handful of sunflower seeds which gives you a little bit more fat and the b1 now at this time it might be six o'clock okay let's say hypothetically you're going to go to bed at 10 o'clock i wouldn't recommend if you're older and you potentially might have bladder problems waking up at the middle of the night i would recommend not drinking past like i don't know seven so that would be three hours before you go to bed so in other words drink a lot of water through the day and definitely maybe after dinner and maybe right at seven but not drink a lot of liquid like seven eight or nine o'clock because that sleep is going to be very very important and the less water you drink the better now this is a really key thing between the last meal and before you go to bed a lot of times i know this might be hard to believe they want a snack on foods and this is the killer for staying in ketosis some people non-stop snacking between the time that they eat dinner and the time they go to bed so the most important tip is to just do not have snack foods in your house get these potential tempting snacks out of the house if you absolutely must eat something just eat celery it's crunchy and that way it'll give you something to chew on but boy this is a real problem for a lot of people so if you do what i said eat nutrient dense foods and more fat at the end of the meal your chances of snacking will be less all right sleeping is going to be very important if you don't sleep well you're going to find that you're going to crave in the morning because it's going to increase cortisol you'll be more stressed it's going to be harder to get the results that you want it's going to affect your metabolism so a couple little tips for sleeping during the day if you can exercise that would be awesome because exercise will deplete your energy it improves your blood sugars it will help your sleep if you can exercise outside or be outside during the day that's also going to be important because the exposure to the sun is going to give you a lot of melatonin melatonin is going to help you sleep so if possible ideally you want to get at least one hour at least one hour of exposure to the sun not necessarily being in the direct sunlight but just being outside even if you have a hat on or close because the uv light from the sun will penetrate your clothing and your hat and that will start building up your melatonin okay not to mention getting the vitamin d vitamin d helps your sleep so during the winter if you're not getting enough sun and you and you want to spike your your sleep take about 10 000 iu's of vitamin d3 right before sleep okay that's going to help your sleep cycles and if you have this excessive thinking before bed be one before sleep very very effective so we want to limit too much protein at the second meal especially to help you sleep because if you're sitting on a tremendous amount of protein that's undigested it's going to affect your sleep make sure you get enough melatonin by getting sun don't take the melatonin supplement okay that's gonna create another problem get your melatonin from the infrared wave from the sun and then you have the b1 and then the d3 all right and i forgot to mention this with exercise to maintain energy with exercise you need your electrolytes especially sodium okay and potassium so make sure when you do this keto that you start adding more sea salt to your meals if you don't you'll be deficient in sodium and that's going to make weak muscles you're going to feel like wow i just don't have the energy to exercise it's usually low sodium which is very easily handled by putting more sea salt on your foods now as far as the potassium that's another electrolyte that's going to keep your energy up and you can you're going to get potassium and magnesium from your salads and the electrolyte powder and i even want people to feel the difference by adding just more sea salt and potassium to how much more effective their exercise is in endurance strength and the desire to exercise versus being deficient in those two boy it's dramatic you just don't feel like working out you don't have the energy you're dragging all day now a couple more important things so if you've checked out just check back in because this is going to be really important we don't want you to plateau right it's the little things that make a big difference for example one way to knock yourself out of ketosis is by doing the diet artificial sweeteners okay they can really mess you up so that's a really important point the other point is there's hidden sugar in even keto-friendly bars desserts snacks yes and even though you might be below the 50 grams of carbs maltodextrin dextrin are not classified as sugars believe it or not i've done a whole video on that don't trust it read the ingredients first in fact if you can avoid the keto snacks altogether you're probably going to be in better shape also the so-called keto electrolyte powders out there have maltodextrin hidden in their natural flavorings yes so that's another thing that i didn't even know until probably a year and a half ago but they use maltodextrin as a spray agent to dry out certain flavorings so i had a hard time finding a company that didn't add the maltodextrin to the ingredients both in the citrate form of the minerals as well as in the natural flavorings so maltodextrin is worse than sugar it's worse than glucose it's like really high in the glycemic index all right a couple of things honey is sugar okay avoid it read ingredients with honey and avoid it and there's a lot of other forms of sugar like date sugar and coconut water there's a lot of sugar in that and so realize just a little bit of that sugar or carb can knock you out of ketosis for a considerable amount of time up to 48 hours so if you're wondering why you're not getting results because every other day you're having these hidden sweeteners that's why you see the goal is to get you to do this right long enough for you to feel what you should feel like as far as the energy the cognitive benefits not just the weight loss but just feeling really good because that healthy feeling that feeling of wellness the feeling of being energetic is so so important especially as you get older you'll find out it's very valuable last few tips the best indicator to know that this is working is your appetite okay your appetite goes away not weight loss because it's get healthy then lose weight not lose weight to get healthy so one of the best indicators of getting healthy is switching over to burning your fat that's a very very healthy state that's going to create a lot of additional health benefits so the loss of appetite means that you're doing this okay so go by that as the most important thing especially when you start out don't weigh yourself too frequently because we don't want to focus on your weight okay we want to focus on energy appetite cravings going away and then your clothes feeling looser and last little point if this is overwhelming something is better than nothing just do low carb okay or just do fasting as a starting entry point because even if you have to start with dirty keto and and do the atkins bars to help you which is a loaded with a bunch of crap but at least it's below 50 grams of carbs that would be better than nothing now the next best video i think you should watch would be the one that i did on the 7 to 10 cups of vegetables check that one out i put it right here you
#Keto #Intermittent #Fasting #Tips #Berg
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I use "Keppi" electrolyte powder in my water, no no-no ingredients 💪🏻
Hi Dr Berg, what are your best tips for somebody who is lean and has insulin resistance? fasting makes me lose weight, and although I have a little belly fat, I do not want to lose weight yet correct the Insulin resistance.
11:13 can your body use up 10,000 IU all at once? Isn't that just going to get all wasted?
Thank you I'm really enjoying your videos on this subject
Admittedly, I have been on and off keto. The first time was amazing. Lost weight quick. Each time after, it gets harder and harder for weight to come off. Im in ketosis. I do intermittent fasting, but weight loss stalled. Seems like the only time I lose any weight is if I do extended fasting…..30 plus hours. Its driving me crazy.
Can we take electrolyte during fasting period or after fasting food window we take electrolyte
I'm a diabetic who just had my gallbladder removed. My doctor has me taking Glipizide ER 2.5mg once daily. I find that my blood glucose level still goes up above the 200 range. Then it starts dropping like a rock. I find myself having to eat more just to stay in normal 🩸glucose range. How would I go about doing the keto type of diet. I don't like having to take in so many carbs multiple times a day.
Whole lemon seeds and all?
I put a lot of greens in those soft wraps, with avocado oil dressing & parmesan cheese, good stuff
Great video 😊
What electrolytes brand do you recommend or drink?
@drberg does this lemon water break your fast?
I missed the part about exercise! 😊
Okay, just kidding.
Great information!
I mentioned exercise because I was doing something very similar to this and walking 2 miles a day, the pounds were steadily coming off for months and months.
I was doing it for a health reason and it works.
I need to start back.
For anybody wondering, the exercise pushes your glucose levels down forcing you into ketosis sooner.
.
Is it 50 gms of total carbs or 50 carbs of net carbs ?
Should kids eat this way as well? Seriously asking.
I'm 54 during my menopause.
I want to start IF and cut carbs as much as possible.
I know that changes in my diet will give me a lot more energy, health and stop some hot lushes and improve my sleep.
I will see after a month how this works for me.
Thanks Dr .Berg❤ for all your help and your advice.
Sending you a lot of sun from New Jersey🌞🤗
Dosia
Dr. Berg mentioned that we have to be careful with lemons many vegetables and fruits even organic many of them are sprayed with Bill Gates apeel coating and they are not labeled. I hear they labelled the box but not the fruits
Dr Berg, I have been on IF and Keto for 1 month. Lowered carbs, ate veggies and nuts, egg but now am experiencing spasmic pain in my abdomen. Is it normal?
Allulose is even better than good Stevia! Love your books, videos and supplements! I've lost 113lbs since Lent 2024 ie 1yr & 13days! Thanks Dr Berg.
I noticed when I started taking whole lemon blended in the morning and spoon off apple cider mix with water before lunch my joints in the knee get very stiff
I need recommendations ?
Can someone give me the break down time frame of fasting….for example from what time to what time should I not consume anything? Thank you in advance 😊
Won't taking MCT oil interrupt your fast?? I'm so confused. 130 calories per tablespoon. Isn't a fast zero calories ?
I also added weight lifting and walking . 5,10,15 and 20lb hand weights is a good start
What's the problem with taking melatonin supplements? I really would like to know!
Can you drink MCT oil when you have a heart condition?
Has anyone found that their body composition has changed even after a short time on keto? I’ve been eating carnivore 5 days then ketovore 8 days and I’m 140 pounds (65 kilos), lost a kilo, and eating really good amino acids and vitamins but my body looks and feels so different. It’s as if the fat I’ve eaten has gone into my mid section and I’ve lost my muscle tone. It looks disgusting and bloated and my skin looks grey and flabby somehow, I was shocked. I don’t have highs or lows and I’m strict so I presume I’m fat adapted whatever that means, I don’t think keto burns fat but puts it on if you don’t burn it. And my mind feels like the days last forever, no highs or lows. I really don’t like loosing muscle and putting on fat, I was not expecting this and so quickly too.
BIGGEST tip of all STOP the all or nothing thinking. That is how I was just wanted results now. Small changes will lead to future success. Everything this man says is true, take it in small doses and eventually you will crush it. I was the biggest nay sayer and procrastinator but after a month of perseverance I actually feel good. I’ve stopped the negative self talk for the most part. Dr. Berg your generosity has guided me on a path I’ve always wanted but thought it was unattainable.
254lbs down to 224lbs.
Dr Berg hope you see my comment. I’m going to start your healthy keto diet. I’m 38, breastfeeding my 8 month old and I have a stone I’d like to lose to get me back to my 10stone weight I was pre pregnancy. I have tried since August to lose this stone. I stay stubbornly at 11 no matter what I try… I then get disheartened and binge and then start again. I think my issue is insulin so I will try this healthy keto and allow time for it to work before becoming impatient.
I have one problem…I am 77 years I am fit. And my weight is 69 kilo. I am not specific hungry , drink my coffee in the morning and have breakfast after 10. I aam on blood thinners and can not eet green vegetables. I am losing weight and I do not want this. Now I am 66 kg. This is going the wrong way.
Is liquid iv keto friendly?
My keto hack – cans of sardines and tons of matcha green tea 🙂
Does the nutritional yeast break a fast if eaten by itself?
Makes sense
Does it have to be sea salt? We use Redmond Real Salt.
Hi Dr Eric Berg I start with keto diet 2 weaks ago and lose only 3kg or maybe 4 kg and now when I lose it again I gain this lose it weights I have it 78 kg and now I have 75 kg but I want to lose weight to have 53 kg because I gain weight because it take it paroxetin antidepresive and in one year gain weight 78 kg from 53 kg please help me what to do how to lose weight thank you
What do you use for Electrolytes
Thank you Dr Berg and every one who placed testimonies here. Yvonne fm the Netherland. I am 70 and lot of health issues and morbide obesitas since having theroïd disorders. Think it is all due to cravings of carbs and sugar. I eat all fresh food now try not to eat bread. Am used to first walk the dog, while chewing raw cloves, than lemon water, green matcha tea with MCT C8-C10. You are so right dr Berg there are no other snacks here than raw nuts, cheese, halal meat, tomates, cucumber. Must admit I love organic rice waffel with 100% peanut butter so that is a thing.
I am committed to go this keto IF lifestyle and hope for better results in february when I have to come back at the hematologist due to maligne white bloodcells😊
Beautifully explained like a good teacher. Thank you, Dr. Berg.
Why do you recommend doing a bit of honey with the clove drink if we are to avoid honey?
I tried your keto/IF for 6 months and all seemed well. Recently, Ive had some unusual blood glucose spikes (Im diabetic, -1) after eating a protein meal. Last night, I had cheese, yogurt (20g protein and 8 gm carbs) and some roast beef. An hour later my BG was 280. I had taken MORE than enough insulin to cover it. Thats when I found out about "gluconeogenesis". That is not a word Ive seen on any of your videos. Yet, its what appears to be happening. I may need to go to a mediterranean diet to avoid these crazy highs that occur occasionally.
MCT oil is something I just cannot do. It aggravates my acid reflux way too much. Add to that a whole lemon blended in water, I can't imagine what that would do to my acid reflux. And on my wages I certainly can't afford organic grass fed everything. Just not doable for everyone.
Hi Dr Berg thanks so much for all your information on keto. I used to always feel sick and unhealthy and I feel and look great now that keto is part of my lifestyle. One powerful observation for me is that my tongue is always clean and clear now! I used to always wake up with a heavily coated tongue, but no more on keto! The inside-out healing powers of keto are incredible. Cheers, Anthea
CARROT STICKS WORK SnackS😊
I want the videos where u stand with the white bord thats much better!!
Really, really, really good video
Dr. Berg, do you have any thoughts on Vegemite? Being Australian I think it's amazing, for some reason foreigners think it's awful. Anyway, it has almost zero carbs, no added sugars and apparently high in a broad spectrum of Vitamin B's…I would love for you to have a look at this at let me know..I believe it is a super food and would love to add it to my Keto journey….keen to hear what you think, and yes, for the haters, it's really yummy haha
Can doing internment fasting-ketodiet, reverse high LDL cholesterol level??
You can use 5-HTP to help your sleep in the precursor to melatonin but won't stop your body from making melatonin
I also use peanut butter
I know I know
If doing one meal a day fasting, should we still eat 7-8 cups of veggies with 6-8 oz of protein?
Hi I'm sorry this question is not about fasting I have seen your videos I have taken up walking for 30 minutes but after I get home from my walk I seem to be hungry and my walk is a very last thing I do at night before I go to bed I'm not sure what's going on if anybody in the community can give me tips I would really appreciate it