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Wondering what to eat on Keto? Try these tasty meal options.
Dr. Berg Healthy Keto Basics: START HERE: http://bit.ly/2B61L8j
Dr. Mountain of ketogenic diet recipes: http://bit.ly/2HGZJRB
Keto recipe channel: https://www.youtube.com/channel/UCnAGH-jp4YXl30rir1BPrxA/
Timestamps
0:00 Basics of the Healthy Keto Diet Step 2
0:24 Keto and intermittent fasting
2:45 What to eat on keto
8:04 Keto diet tips
If you are new to the Dr. Berg channel, this is the second of many useful videos to watch. The first video was created specifically to help those of you looking for the basics of Keto and how to get started on Keto. In this video, Dr. builds. Expand on the basics of intermittent fasting and healthy Keto shared in the first video. If you have friends or family members who are also wondering how to get started on Keto, don't forget to direct them to this video as well!
Learn more about healthy Keto and intermittent fasting:
1. Go as long as possible without eating in the morning. Don't eat unless you are hungry.
You have to keep pushing it until the point where your body is fully adapted to burning fat and you are no longer concerned with burning sugar. Adjustment to ketosis can take 3 to 5 days or longer.
On the Healthy Keto Diet, try to eat two meals a day with a four-hour eating window, which gives you a 20-hour fasting period. This can yield great results unless you are dealing with issues like:
• Menopause
• An underactive thyroid condition
• A history of dieting
• A slow metabolism
If you struggle with any of the above issues, you may need to start eating just one meal per day on the ketogenic diet to see significant results. But in some cases, you may still not see results or weight loss. In this case, you may need to eat one meal every other day until the system heals.
2. What to Eat at Meals During the Healthy Keto Diet and Intermittent Fasting:
Meal option 1:
• Eggs (2 to 4) – organically raised on pasture
• Avocado
• Cheese – high-quality, organic, grass-fed cheese
• Bacon – nitrate-free, organic, less than 1g sugar
• Nut butter – almond butter, peanut butter (sugar free)
Meal option 2:
• Meat (3 to 6 oz)
• Vegetables or salad (with olive oil and vinegar) (SIBO: https://www.youtube.com/watch?vUQESlxQKIm8)
• Nut seeds
Meal option 3:
• Fish/seafood – salmon, sardines (https://www.youtube.com/watch?vSTZg0R7p_NM)
• Salad
• Fat bomb
Meal option 4:
• Chicken (with skin)
• Asparagus
• Olives
Important things to remember:
• It is okay to consume vitamins at any time of the day
• It is fine to consume ACV (apple cider vinegar) and lemon
• It's okay to drink coffee and tea (just once in the morning – try a bulletproof coffee with MCT oil)
• If you feel like snacking, that means you need more fat and greens
• If you crave bread, you need more B vitamins (electrolytes, B vitamins and nutritional yeast)
• Consume sea salt
• Get exercise (the best time to exercise is when you are fasting)
• It may take 3 to 5 days or more to fully adapt to keto (the way to know if you are in ketosis is to stop craving it)
Dr. Eric Berg DC Biography:
Dr. Berg, 56 years old, is a chiropractor who specializes in healthy ketosis and 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.” relating to himself refers solely to that degree. Dr. Berg is a licensed chiropractor in Virginia, California and Louisiana, but he no longer practices chiropractic in any state or sees patients so he can focus on training people as a full-time activity, but he still has an active license. This video is for general information purposes only. It should not be used for self-diagnosis and is not a substitute for a medical examination, cure, treatment, diagnosis and prescription or recommendation. There is no doctor-patient relationship between Dr. Berg and you. You should not make any changes to your health regimen or diet before first consulting with a doctor and receiving a medical examination, 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.
Thanks for looking! Give these keto meal options a try!
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