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The Healthy KetoTM Diet for Beginners: Your Quick Start Guide

By Dr. Eric Berg

Your Quick Start Guide

Let's jump in

a variety of food for a healthy ketogenic diet

What is a ketogenic Diet?

A ketogenic diet is simply a diet, which causes your body to run on what are called ketones instead of sugar from carbohydrates like pasta, grains or sugary foods. Ketones are a type of acid formed when your body begins burning stored or dietary fat for fuel instead of carbs. They’re actually a very efficient fuel for your body. The most abundant, and beneficial, ketone is called beta-hydroxybutyrate or BHB.

On a typical American diet, your body is constantly converting sugar from carbs into energy. However, when you change to a high-fat diet and limit your net carbs, your body starts producing ketones for energy. As a result, on a low carb diet, your body automatically begins burning fat(1).

In a keto diet, the goal is to switch your body from burning sugar fuel to fat fuel.

high carbohydrate foods fruit and cereal

Do You Really Need Carbs?

The dictionary defines carbohydrates as “substances such as sugar or starch that provide the body with energy.”

Simple carbohydrate made of refined flour and added sugar rapidly converts to blood sugar (glucose) when you eat them. Complex carbohydrates, such as grains and beans, convert more slowly. Regardless, all carbohydrates convert to sugar in the body - and when your net carb intake is high you'll gain weight.

All your life you've been told that you need carbohydrates for energy or that your brain can only run on glucose made from carbs, a type of sugar. Those are myths, as evidenced by the countless healthy, happy individuals on low-sugar or low-carbohydrate diets(2). Instead, you can run your body on other fuel sources such as fatty acids and ketones produced by fat burning. While your body does need a very tiny amount of glucose (sugar) to function, it has the capability to produce all the glucose it needs internally from fat or protein, not carbs.

The carbs you do need are vegetables—but only for the vitamins, minerals, antioxidants, and fiber they supply. Otherwise, your body does not require carbohydrates for good health. In fact, the opposite is true. Carbohydrates, particularly refined carbohydrates, deplete your nutrients and negatively affect your health. Carbs also turn to fat in your body, and they impede fat burning. (That's why you haven't been able to lose weight on a high-carb diet(3).)

Ketosis Simplified

“Ketosis” is the state your body is in when it is converting fat into energy. When a diet is referred to as “ketogenic,” it only uses a particular combination of foods that puts your body into ketosis using a process called ketogenesis. This food combination is:

  • Fat

  • Protein

  • Non-starchy vegetable carbs

  • Other carbs

The goal of the ketogenic diet is to get your body into ketosis and keep it there. When you're in ketosis, your body creates better fuel for itself and for your brain.

As you can guess, the foods that throw you out of ketosis are excessive carbs and sugar and high protein. So too will frequent eating.

Getting your body into ketosis is like flipping a switch from using energy from carbs to using energy from fat. The result is that you start burning fat automatically as you go through your day.

Traditional Keto Diet Plan Vs. Healthy Ketosis™

Although the common denominator of all keto diets is low net carbs to induce ketosis, not all keto diets are created equal. In fact, traditional ketogenic diets do not differentiate the type of food. Many times they include processed, genetically modified foods, gluten products, unhealthy trans fats, and synthetic vitamins. This gives keto a bad rap. Traditional low-carb, high-fat keto's primary goal is usually rapid weight loss or a reduction of epilepsy symptoms, and not necessarily good nutrition. As a result, you could lose weight or reduce certain symptoms but become less healthy overall.

Any type of ketogenic diet, by limiting net carbs, also reduces your fat storing hormone(4) - but why limit yourself when there are an impressive variety of long-term health benefits, which await you?

To distinguish my keto program from others, I coined the term “Healthy Ketosis.” It’s based on a guiding principle of mine:

It’s not “Lose weight to get healthy,” its “Get healthy to lose weight!”

Healthy Keto is groundbreaking because it emphasizes obtaining your required nutrients from high-quality foods such as organic vegetables, full-fat organic dairy, and wild-caught, grass fed, pasture-raised meat, fish, fowl, and eggs —all with the goal of getting you healthy to lose weight rather than losing weight to get healthy.

No Counting Calories On The Keto Diet

As you know, typical diets are centered on calorie counting. You’re told you need to simply consume fewer calories than you burn and you’ll lose weight, regardless of where those calories come from. This is not only wrong but it’s unhealthy.

When you look at the definition of food in the dictionary, you’ll see why:

Food: (n)That which is eaten to sustain life, provide energy and promote the growth and repair of tissues; nourishment. The word “food” comes from an old English word “foda” which meant nourishment.

Eating is not simply a matter of getting calories; it’s about getting nutrients from those calories(5). And that is what Healthy KetoTM is all about: getting the nutrition you need from the foods you eat.

Another vital point is that not all calories are created equal when it comes to your hormones. Carb calories trigger fat-making and fat-storing hormones the most, while calories from fat trigger those same hormones the least(6).

In other words, you need to eat keto-approved fat to lose fat.

a sign that says guidelines for a ketogenic diet with pictures of healthy food

Healthy KetoTM Diet Guidelines

When you keep in mind that food is intended to provide nourishment not only calories, there are two principles that form the foundation of a healthy ketogenic diet:

Eat low carb, high-fat foods that cause you to use your own fat reserves when you're in ketosis.

Eat foods that provide all the nutrients your body requires for health.

Don’t Eat Sugar at All

To get into ketosis and stay there, stay away from any type of sugar or anything that turns quickly into sugar such as wheat, corn, rice, cereal, most fruits, and the like.

When you consume sugar, your body will burn it as fuel, and you won’t experience the healthy, weight-loss benefits of fat burning.

You’ll need to be alert to the ingredients of all foods and beverages you consume. Be sure to check nutrition labels for sugars or sugar-creating ingredients.

Examples of these include:

  • Table sugar

  • Fructose

  • Honey

  • Brown sugar

  • Agave nectar

  • Dextrose

  • Maltodextrin

  • High-fructose corn syrup

  • Maple syrup

  • Rice syrup

  • Juice

  • Alcohol

What to Eat Overview

On the Healthy Ketogenic plan, I recommend the following breakdown of the types of calories you eat:

  • Fat

  • Protein

  • Non-starchy vegetable carbs

  • Other carbs

Although this plan is not based on calorie counting, I’m giving you these percentages in terms of calories since they are a common measurement guideline in the food industry.

The Truth About Fat

In the late 1980s and early 1990s, widespread media stories about the alleged virtues of low-fat diets resulted in hundreds of unhealthy low-fat foods on our grocery shelves. These low-fat processed foods were (and still are) loaded with sweeteners and chemicals to make them more palatable because they lacked delicious fats like butter or coconut oil.

Rest assured that healthy dietary fat is a vital component of any diet. Your body needs it! Fat assists in cell growth, the production of hormones, the absorption of nutrients, and more(7).

Although 70 percent of your diet as fat seems like an excessive amount, remember we are talking about 70 percent of the total calories. Because fat is more than double the calories per gram than protein or carbs, the amount of fat in weight size is a lot smaller. Instead of focusing on the 70 percent, let’s look at it in the volume of food on your plate.

I recommend you gradually work your way up to your daily amount of fat. If you add too much fat too quickly, you’ll overwhelm your gallbladder, which can cause shoulder pain and bloating. Keto involves eating more fats, and your body will adapt to this by producing more bile. This is a gradual process and may take time, so if you react to an increase in dietary fat cut back a little and introduce it more slowly.

a pie chart showing how much of your plate should be fat protein carbs on a healthy keto diet

On my Healthy Keto Plan, you’ll be eating foods like beef, large salads, butter, and eggs. If you want to know the gram amounts of fat you’ll be consuming, it would range between 20 to 50 grams in each meal.

I recommend everyone start off on a higher amount of fat in the beginning to help satisfy you between meals. As your body adapts to ketosis over time, you can reduce your fat if you need to lose more weight. Since either your ketones are generated from your own body fat or the dietary fat you eat, eating too much fat may keep you from losing your own fat, particularly if your metabolism is slow despite still being in ketosis.

Moderate Protein

Organic, grass-fed unprocessed meats, pasture-raised eggs, and wild-caught fish are perfect for this diet. The fattier types of fish and meat are recommended to help you stay in ketosis. An important note is that the leaner the protein is, the more it will elevate your fat storing hormone thus preventing ketosis(8).

And remember, this is a moderate-protein diet. While you may have heard stories of people going crazy eating all the bunless cheeseburgers they want while on a low carb diet, eating too much protein will result in some of the protein being converted to glucose and booting you out of ketosis.

You’ll only need three to six ounces of protein per meal, and maybe a bit more if your metabolism is fast, you’re exercising, or are a large person. Don’t worry about counting grams here, as this can be a little complicated when it comes to protein—just stick with three to six ounces per meal while you're on the keto diet.

a piece of cooked salmon with garnish on top
seven slices of peppered
a piece of grilled beef with four slices cut off one side
three brown eggs together
a cup with a variety of nuts almonds macadamia walnuts pistachios
three cooked shrimp side by side

Here’s an example of three (3) ounce protein versus six (6) ounce protein.

one three-ounce burger on the left and one six ounces burger on the right
three ounces of sliced cooked chicken on the left and six ounces of sliced cooked chicken on the right
three ounces of cooked shrimp on the left and six ounces of cooked shrimp on the right

If you feel like you might miss your favorite high-carbohydrate foods, there are plenty of ketogenic substitutes that I will share with you later in this article. One of the beauties of the keto diet is once you adapt to fat burning, your hunger and cravings will greatly subside, and you may not even miss your favorites(9).


Consuming enough keto-friendly vegetables is a vital part of this healthy keto diet plan. These veggies will provide your body with plenty of nutrients and help you stay in ketosis. Your main choices will be green leafy vegetables along with cruciferous ones.

green vegetables such as leeks, cabbage, parsley, peppers and broccoli
vegetables such as cauliflower broccoli radishes brussel sprouts

The more raw vegetables you can eat, the better. However, if you bloat when you eat vegetables, you will need to start with a smaller amount of raw ones. Steaming them will help.

 one whole avocado on the left two halves of a cut open avocado on the right

A big salad at lunch or dinner could provide several cups of greens. For dinner, steam vegetables then top them generously with butter. For an abundance of ideas, you can check out my free keto recipes.

Though avocados are fruits, their high level of healthy fats means you can eat them freely on a keto diet. A typical avocado also contains fiber and only two grams of carbohydrates. Plus, it includes minerals such as potassium, which is an essential ingredient of the Healthy Ketogenic diet. Avocados also help improve triglyceride and cholesterol levels(10).

Steer clear of corn and soy; they are usually genetically modified organism (GMO) foods that are problematic on a keto diet.

Choosing Your Carbs

To keep your body in ketosis, your consumption of carbohydrates should be between 20 and 50 grams per day. These images show you a typical serving size of carbohydrates on the keto diet:

What does 20-50 grams of carbohydrates look like?

In choosing carbs, avoid unhealthy carbs like grains, potatoes, or concentrated carbs like juice. They're not part of a low carb diet; they'll boot you out of ketosis, spike your fat storing hormone, and bring your weight loss to a screeching halt.

I've mentioned net carbs several times. Net carbs in food are calculated like so: total carbs minus fiber = net carbs.

It's worth calculating the amount of net carbs in many of the foods that you eat. Doing so will help you stick to your keto diet with greater ease, as well as increase your awareness of the nutritional value of the food you’re putting into your body.

Here are other carbs to avoid:

  • All fruits (except blackberries and raspberries as they have a minimal effect on blood sugar)

  • Grains (like bread)

  • Honey

  • Agave syrup

  • Rice syrup

  • Maple syrup

  • Tubers like potatoes and yams

You should also avoid foods with unhealthy artificial sweeteners like aspartame, NutraSweet, Equal, sucralose, or saccharine. And there is one more to avoid; it’s called maltitol. Despite being so called sugar free, it can spike your blood sugar similar to how sugar does(11).

Healthy KetoTM Beverages and Food

Now that I've mentioned a little bit about the food and drink you should avoid while on a low carb diet, here's the good news: there are many delicious items you can enjoy while on the keto diet for beginners. To make it easy for you to compare the healthy items with those to avoid, I've put them together in this section:

The best beverage choice while in ketosis is pure water. Choose filtered or spring water, sparkling or bottled.

Other Healthy KetoTM choices include:

  • Herbal tea

  • Lemon water

  • Bone broth

  • Carbonated drinks unsweetened or sweetened with xylitol, stevia or erythritol

  • Apple cider vinegar added to spring water

  • Unsweetened almond milk

  • Coffee in small quantities, preferably only one cup a day

You may drink tea through the day if it is naturally decaffeinated. Many people use tea to help them fast longer when they begin to combine keto with intermittent fasting. (I’ll cover intermittent fasting later in this document.)

If you use cream, use organic half and half or whole cream. If you can get grass-fed it would be even better.

It’s good to add some electrolytes to your water, to help your transition to ketosis. Your body needs these minerals, especially potassium, magnesium and even salt (sea salt)(12).

Beverages to Avoid

Avoid the following liquids:

  • Diet soda or any drink with aspartame, Nutrasweet, Equal, Splenda, sucralose, saccharine or acesulfame potassium (another artificial sweetener)

  • Alcohol

  • Coconut water (because of sugar content)

  • Fruit juice

  • Sweetened cranberry juice

  • Milk, except for half and half and whole cream.

Keto Recipes for the Foods You Love

Do you like buttery, chocolatey brownies? How about pizza? You don’t have to sacrifice these treats on the Healthy Ketosis diet, if you tweak the recipes.

With a little work, you can convert your favorites treats to a low carb keto version. Try replacing wheat flour with almond or coconut flour. Almond flour is great for everything from pancakes to piecrusts. Replace sugar, honey or other sweeteners with xylitol, stevia or monk fruit sweetener.

Just wait till you check out my pizza recipe using cauliflower in the crust.

And my favorite, making mashed cauliflower to replace mashed potatoes!

We have plenty of recipes to help you substitute the foods you love with keto-friendly versions

Keto Breakfast Meals

asparagus and bacon frittata in a cast iron pan on the right three slices cooked bacon two avocado slices on the left

Asparagus and Bacon Frittata

a cooked cheese and onion omelet in a cast iron frying pan

Cheese and Onion Omelet

Click here to see breakfast recipes.

Keto Lunch and Dinner

bacon cheeseburger wrapped in lettuce with a slice of tomato and onion on top

Bacon Cheeseburger Wrap

salmon cabbage bowl with garnish and an avocado slice on the right

Salmon Cabbage Bowl

a slice of ketogenic chicken pot pie

Ketogenic Chicken Pot Pie

skillet pizza with sauce and mushrooms on top in a cast iron skillet

Skillet Pizza

a crab tostada with the garnish

Crab Tostadas

Click here to see lunch and dinner recipes.

Keto Salads

keto steak salad with slices of lime and avocado in a white bowl

Keto Steak Salad

chicken Cobb salad with hard-boiled egg slices on a white plate

Chicken Cobb Salad

taco salad with lime slices on a plate

Taco Salad

Click here to see salad recipes.

Keto Desserts

two peanut butter chocolate fat bombs on the left a stack of three of them on the right

Peanut Butter Chocolate Fat Bomb

three chocolate chip cookies

Chocolate Chip Cookies

three pumpkin cheesecakes in a row

Pumpkin Cheesecake

a bowlful of brownies


two-pound cake muffins with a bite out of the one on the left

Pound Cake Muffins

coconut macaroons in a bowl

Coconut Macaroons

Click here to see dessert recipes.

Keto Meal Plans Simplified

You’ll find it much easier to stay on your healthy ketoTM diet when you plan meals in advance.

If you’ve never planned out meals before, think about how you might be able to cook for multiple meals at one time. The salmon you eat on Monday night can also be part of your lunch on Tuesday. Steamed broccoli or Brussels sprouts can accompany your grass-fed steak tonight and top your salad tomorrow. Drizzle olive oil, a good source of a healthy fat called omega-3s, onto your vegetables and you're set for a delicious low carb keto meal.

In other words, you do not have to follow a long list of recipe ingredients. You can use basic foods that take minutes to prepare.

Something else that will come in handy is the time you will save by not eating as often. When you're in ketosis, your hunger will naturally subside and you'll find yourself eating fewer times per day. When you do this deliberately, it's called intermittent fasting (IF) - and it will help you save a lot of money. Most people on keto and IF are eating two meals and some even one meal a day. This is called OMAD (one-meal-a-day).

I also recommend using my Meal Maker, which allows you to select the foods you like and within minutes combine them to form your entire week of eating. Post it on the fridge and it’s done!

Here are some example keto meal plans:

Keto Shopping List

After you’ve decided on some recipes, review our shopping list of recommended food brands. Create your own shopping list for the meals you’d like to create, plus foods you can reach for quickly when you get busy but still want to maintain ketosis. (And not succumb to high carb temptation!)

When you go to the store, you will need to read labels looking for very low sugar content and without soy oil or corn oil. I have a list of brands I recommend that you can check out here.

Keto Meal Planning Tools

Here are some free resources to help simplify your meal planning:

Foods to Avoid

The following foods should be avoided:

  • Starchy foods like white potatoes

  • Sweet potatoes and yams

  • French fries

  • Bread

  • Cereal

  • Crackers

  • Bagels

  • Oatmeal

  • Rice

  • Corn

  • Pasta

  • Dumplings

  • Foods with monosodium glutamate (MSG)

  • Brown sugar

  • Molasses

  • Honey

  • Maple syrup

  • Sweetened yogurt

Seven Foods And Drinks You Must Never Consume On A Healthy KetoTM Diet

1. Orange juice

Commercial orange juice is pasteurized, which means it’s heated to a high temperature to kill bacteria. The pasteurization process destroys any vitamin C, enzymes, or other nutritional benefits. You’re basically drinking a glass of water and sugar(13).

2. Soy protein isolates (processed soy protein)

Many protein powders and bars contain soy protein isolates. Human bodies don’t do well on this highly processed product. It irritates the liver and could potentially increase your estrogen levels(14).

3. High-fructose corn syrup (HFCS)

This sugar syrup is present in hundreds of foods and drinks. It will rocket your blood sugar, causing your body to start burning sugar and to stop burning fat for energy(15).

4. Processed meats with nitrates

Nitrates are chemicals added to food as a preservative to stop bacterial growth. They are commonly found in sandwich meats such as salami, hot dogs, bacon, and sausages(16).

5. Milk from large commercial dairies

Most milk sold out of big dairies contains residues of antibiotics and hormones used to keep the cows producing milk. These substances negatively affect your body(17).

6. Packaged, frozen meals

Once known as “TV dinners,” these low-quality meals contain unhealthy protein, starches, and carbs that will stop fat burning.

7. Imported fruits

Not all countries have health and safety laws about pesticides such as DDT, which is banned in America. And even though you can’t sell DDT in the U.S., it is sold to other countries. These countries then export DDT-exposed fruit to the U.S. In short, we can’t control the pesticides used by foreign countries but we can avoid their fruit imports.

Healthy KetoTM Combined With Intermittent

Now that you have a feel for keto diets and my Healthy KetoTM plan, it’s time to introduce you to intermittent fasting (IF).

intermittent fasting 16/8 skip breakfast eat the first meal at 1 pm last meal 9 pm skip dinner first meal 7 am the last 3 pm

When you hear the word “fasting,” you might think you have to starve yourself through hours of food deprivation. That’s not what I’m talking about! Intermittent fasting is not a starvation plan but another powerful strategy to boost the health and weight-loss benefits of Healthy KetoTM.

Intermittent Fasting Explained

Intermittent fasting isn’t a diet; it’s a pattern of eating and not eating. It’s not about cutting calories; it’s about changing when you eat and when you don’t eat.

Intermittent fasting triggers one of the most powerful hormones in your body. It’s called growth hormone (GH). GH has anti-aging properties and is the most powerful fat-burning hormone you have. As well, it protects your muscles and builds lean body mass(18).

There’s another substantial benefit from fasting: your fat storing hormone will be reduced(19).

Fat storing hormone is a hormone produced by the pancreas and is the body’s defense against glucose (sugar). When there is glucose in your bloodstream, your pancreas produces fat storing hormone to quickly remove the sugar and feed it to cells plus store it as fat. This explains why you get a quick burst of energy after eating sugary treats. Of course, it lasts only for a second before fat storing hormone comes along to remove the sugar, leaving you with low blood sugar fatigue (otherwise known as a sugar crash).

Why should you care about your fat storing hormone levels? Because in the presence of fat storing hormone, you cannot lose weight; fat storing hormone prevents the burning of fat. In fact, fat storing hormone is so dominant; it will actually block the beneficial growth hormone I mentioned.

Eating triggers fat storing hormone - even when you're on the keto diet, you'll trigger some fat storing hormone. Thus, the less often you eat, the less fat storing hormone you'll produce.

What’s interesting about this is if you consumed 2000 calories in a given day but ate them spread out over six meals as compared to two meals, you would gain more weight because of this fat storing hormone factor.

Thus, intermittent fasting enables you to influence the action of fat storing hormone and growth hormone for your benefit.

How Intermittent Fasting Accelerates Fat Burning

Your body needs very little sugar to function. In fact, it requires just 1 teaspoon of sugar per day, which could easily be converted from the protein or fat you eat. You don’t need any dietary sugar. However, the average American consumes 31 teaspoons of sugar every single day—over 30 times the amount of sugar required by your body!

Sugar is highly toxic to the body. It causes damage to the nerves, affects vision, increases the risk of heart disease and stroke, and contributes to Alzheimer’s and other diseases(20).

When sugar is detected in your body, fat storing hormone will use it as the primary fuel source. Not because it is a high-quality fuel, but because it is so damaging your body tries to get rid of it as quickly as possible. People mistakenly take this body response to mean that sugar is the primary preferred fuel of the body. But as you can see, it's not.

However, carbs aren’t the only thing, which causes the body to produce fat storing hormone. Fat storing hormone production is triggered when you eat any type of food. As a result, every time you eat—even healthy fat storing hormone levels in your body spike and block fat burning. Bodies weren’t designed to eat and graze all day long. Which means snacking is a very bad habit!

A Healthy KetoTM diet combined with intermittent fasting maximizes fat burning by:

1. Greatly reducing the volume of carbohydrates (sugar), and thus fat storing hormone, in the body.

2. Providing a lengthy time period in which growth hormone can burn fat without interruption from fat storing hormone.

You may be thinking, how on earth do people stay with keto without feeling deprived, hungry, and cranky? The reason people - like you - can sustain this eating plan and easily stick to it is because cravings and hunger disappear, you’ll maintain stable energy levels, and feel more positive.

You May Be In Fat Storing Hormone Resistance

When your body has chronically high sugar and fat storing hormone levels, it tries to protect itself by blocking fat storing hormone from delivering sugar to the cells. This causes sugar levels to stay in the bloodstream rather than being absorbed by the cells.

The body then detects the excess sugar in the blood. The pancreas responds by producing even more fat storing hormone to reduce the excess blood sugar—even though the cells continue to resist it. This is called “fat storing hormone resistance(21).”

Fat storing hormone resistance is a damaging cycle to the body. It results in elevated levels of both fat storing hormone and sugar and definitely inhibits weight loss. As if these issues weren’t bad enough, fat storing hormone also has more serious effects.

Chronically elevated sugar and fat storing hormone can have extremely toxic effects on the body. Take type 2 diabetes, for instance—a disease caused by fat storing hormone resistance. Individuals with type 2 diabetes suffer from blindness, kidney failure, nerve damage, increased risk of stroke and heart attack, and other grave health issues.

Consuming low-carb foods on a keto diet, and eating less frequently as you do with intermittent fasting, helps reverse fat storing hormone resistance(22).

How to Transition to Intermittent Fasting (H3)

There are different levels of intermittent fasting. I recommend a gradual transition with these steps:

Level 1. Three Meals a Day

A lot of people eat many times a day with snacks in between and also a snack after dinner. They don’t realize that they are actually spiking their fat storing hormone all day long.

So, the first level of IF would be for you to eat three meals per day with no snacks at all.

Your ability to go from one meal to the next without being hungry involves eating more fat, which will keep you satisfied longer.

a chart showing how fat storing hormone spikes after breakfast lunch dinner

Level 2. Three Meals a Day in an Eight-Hour Window

When you are comfortable with three meals a day, you can take your fat burning to the next level by implementing an IF pattern of fasting for 16 hours while eating all three meals within an eight-hour window.

Ideally, you’d wait four hours before having your first meal. If you wake up at 6 a.m., you’d have breakfast at 10 a.m., lunch at 2 p.m., then you’d have your last meal of the day eight hours later at 6 p.m. (or earlier).

You’ll burn more fat with this 16:8 pattern because you are giving your body more uninterrupted fasting time.

Level 3. Two Meals a Day

Moving from three meals a day down to two will really step up the fat burning. But to get maximum results, you should transition to two meals a day within a six-hour window. That will give you 18 hours of fasting and six hours for eating.

Eat your first meal at 12 noon and your last meal at 6 pm.

The real power of IF is at night, while you’re sleeping, and in the morning when you refrain from eating until noon. That’s when you have some serious uninterrupted time for fat burning.

At this point, work on closing the eating window to four hours, giving you 20 hours of fasting.

On the 20:4 schedule, you’ll notice even more health benefits, especially decreasing inflammation(23).

a chart showing how fat storing hormone stays low longer when you delay or skip breakfast

Level 4. One Meal a Day (OMAD)

Many people eventually eat only once a day, but I recommend letting your body tell you when to eat.

The rule of thumb is “only eat when you are hungry” and DO NOT EAT IF YOU’RE NOT HUNGRY.

So many people snack at night and between meals when they are not hungry at all: either they're at a social occasion with food, or it’s a bad habit, or eating gives you something to do when you are bored.

Most people eat their one meal at dinner. You have to make sure that it is nutrient dense and supply all your nutrients. You don’t have to eat the same calories as you did at three meals a day because it would be too much food. Eat what you can and realize that your body will lower its nutrient requirements when you fast.

a chart showing how fat storing hormone stays low and raises only after one meal a day

Give It Time

It can take some time to move from three meals a day to two meals a day in a four-hour window, to one meal per day. If you have some metabolism issues from years of dieting or other stressful events, it can take longer up to three weeks or longer.

And you don't have to do this on your own! I offer a free mini-course on how to do intermittent fasting. You can sign up for it here.

The Life-Changing Benefits of Low Carb

We’ve covered a lot of ground on the ketogenic diet and intermittent fasting. But it’s important to keep in mind why I'm giving you all this information. These aren’t just “good diet tips,” but a road map many people have followed to completely change their life, as you can see in the comments section of many of my YouTube videos.

The life-changing benefits of Healthy KetoTM and intermittent fasting include:

1. More efficient fuel for the body

On the Healthy Keto dietTM, you’re burning your own body fat for energy rather than relying on carbohydrates. This is a much cleaner, more efficient way to fuel the body.

2. Dramatic weight loss

Healthy KetoTM and IF produce some of the fastest weight loss of any diet. They also eliminate stubborn belly fat(24).

3. Brainpower booster

A ketogenic diet improves memory and relieves cognitive disorders such as childhood epilepsy, Alzheimer’s, Parkinson’s, and other neurological issues(25).

4. A happier outlook

When your body runs on sugar, you can get irritable and cranky once your sugar supply drops. Running your body on ketones instead stabilizes your blood sugar and mental outlook.

5. Reduced hunger and cravings

A keto diet stabilizes your blood sugar level. This relieves the cravings and hunger that can overwhelm dieters.

6. Bust through the weight loss barrier

Do you have a set weight point that you can’t seem to get past? This repairs your metabolism so you can bust through that point where your weight loss stalls.

7. Bring fat storing hormone levels (and your health) under control

High fat storing hormone levels pose severe risks to your health. Left untreated, high fat storing hormone levels can result in serious physical conditions including diabetes, strokes, cardiovascular issues, and Alzheimer’s, to name just a few. A ketogenic diet enables you to take control of your fat storing hormone level. It will not only vastly improve your health; it could save your life.

We have hundreds, if not thousands, of success stories from ketogenic diet followers whose lives were changed by recovering their health, losing weight, rejuvenating their bodies, and regaining their zest for life. By following the simple principles described here, these benefits are available to anyone who wants to make a change for the better.

The 6 Most Vital Keto Hacks

Here are some tips to aid your adaptation to ketosis.

1. Use a ketogenic diet and intermittent fasting at the same time.

2. Add apple cider vinegar and lemon to your water.

3. Supplement your diet with electrolytes and nutritional yeast.

4. If you get intensely hungry between meals, only add a small fatty snack, no protein.

5. Add more fat to your meals.

6. Add more greens to your diet.

Overcoming Obstacles to Keto Success

Sticking to a diet can be tough when you’re eating out, attending social events, or simply engaging in the many different aspects of life. Here are recommendations that have worked for me:

Get a buddy

Ask someone close to you to support you when you’re eating away from home.

Pick a keto-friendly restaurant.

Part of winning this battle is picking a restaurant with a variety of healthy, low-carb choices. Order meats, fish, cheese and vegetables, all without breading. Salads are usually good if they are not loaded with high-carb veggies or toppings.

Ask for the right salad dressing

A little olive oil and balsamic vinegar make a healthy and tasty salad dressing. Fatty dressings like Caesar, ranch, or blue cheese are acceptable in modest quantities. Ask your server for recommendations that meet your needs.

Bring your own

Consider taking your own snacks and beverages to a party.

Think before you leap

Certain foods might make you feel better when you’re under stress. But any apparent comfort you anticipate will be short-lived and followed by the physical and emotional discomfort of going off your keto plan. Be proactive by asking yourself what problem you are trying to solve. Reduce temptation by eating a big breakfast with plenty of protein. Finally, eat comfort food alternatives such as an avocado with salsa and cheese, cauliflower popcorn with sea salt and organic butter or make a keto-friendly dessert. And take B vitamins from nutritional yeast to reduce your stress.

Boredom eating

Realize that any food eaten from boredom is not really going to satisfy you. Your cravings will probably kick in an hour or so later. Plan your day so you don’t have gaps in which you lapse into feeling bored. If you’re inclined to boredom eating after dinner, ensure your dinner has lots of fat and greens so you are fully satisfied for the whole evening.

Keep a log and break your bad habits

Tracking your foods and how you feel after you eat will be vital. Here’s why. There will be times you stuff yourself or slip and eating something sweet and then feel tired and bloated. If you document this and see your pattern, it will make it easier to change. You want to learn from your past failures. I guarantee if you crave sweets today, it was because of what you ate yesterday. If you logged in, it will be easy to find out.

Busting 11 Keto Myths

There’s plenty of false information about the ketogenic diet, spread by people who don’t know much about it.

Myth #1

Our brains need more carbohydrates than are provided on this diet

This myth is based on the idea that your brain can only run on glucose. Actually, when your body depletes its glucose stores it will begin to run on ketones, which is much healthier for the brain than burning carbs. In fact, there are some brain disorders like Alzheimer’s disease that are improved by a ketogenic diet.

Myth #2

The ketogenic high-fat diet is dangerous.

There are many studies proving that a ketogenic diet improves health conditions like heart disease, epilepsy or diabetes. Here are a few:

Myth #3

The ketogenic diet reduces your lifespan

I found one study that claimed that a low-carb diet shortens a lifespan. When I took a closer look, I found that the researchers had a conflict of interest because they had received fees from large pharmaceutical companies. Additionally, this “study” was based only on questionnaires using people’s memories of what their diets had been like.

Myth #4

The ketogenic diet will give you a fatty liver

What gives a person a fatty liver is high levels of sugar in the body. Any blood sugar not needed immediately for energy is converted to fat and sent to the liver. The Healthy KetoTM diet allows the body to flush out stored fats, including from the liver, that it no longer needs(26).

Myth #5

The ketogenic diet will cause nutritional deficiencies

Traditional ketogenic diets could cause some nutritional deficiencies because their focus is on weight loss, not nutrition. That’s why I developed the Healthy Ketosis diet. It’s a keto diet with this twist: it’s based on you deriving all the nutrients you need from the foods you eat.

Myth #6

The ketogenic diet is not good for people with hypoglycemia

With hypoglycemia, the amount of sugar in the blood drops too much. This makes a person irritable and craves carbohydrates. But keto doesn’t cause your blood sugar to drop; instead, eating sweets or starches does. If you have a tendency toward hypoglycemia, be sure to 1) consume more fat at each meal, 2) don’t eat too frequently, 3) avoid sugars and carbohydrates, and, 4) include plenty of leafy greens to provide the minerals (especially potassium and magnesium) to help fat storing hormone resistance. You can learn my #1 tip for people with hypoglycemia in this video.

Myth #7

The ketogenic diet causes bad breath

Bad breath is easily handled by eating 7 to 10 cups of low-carb vegetables each day. If there’s an ammonia smell to your breath, cut back on your protein. If you overload your body will protein, it can’t digest it and the protein turns up as waste. Vegetables help offset this.

Myth #8

The ketogenic diet causes kidney damage

Kidneys are actually damaged by high levels of fat storing hormone or sugar. The Healthy Ketosis diet lowers fat storing hormone and sugar levels. It also requires eating lots of greens, which supports kidney health with minerals like potassium. This video will explain more about how the Healthy Ketosis diet actually protects your kidneys(27).

Myth #9

The ketogenic diet causes ketoacidosis

Ketoacidosis is a serious medical condition related to diabetes. Ketosis is a completely different state resulting from the body burning fat for energy rather than carbohydrates. The two are not related. Learn more about the difference between the two in this video.

Myth #10

The ketogenic diet is not sustainable

Our bodies weren’t designed to take in the high volume of sugar a typical American consumes in a day. Excess sugar consumption results in high blood sugar and fat storing hormone levels, which ultimately load up the liver with fat. Burning ketones for fuel, which is what one does on a keto diet, is much healthier than burning carbohydrates. Your brain can use ketones for fuel indefinitely. I explain why this diet can be sustained for long periods of time in this video.

Myth #11

The ketogenic diet is too restrictive.

The restrictions on the keto diet are to prevent the consumption of unhealthy food. Just as a doctor would advise a patient to quit smoking to prolong the patient’s life, I advise keto followers to restrict the intake of foods, which cause diabetes, organ damage, heart disease, fatigue, and many other unwanted physical conditions. And like the patient who quits smoking, keto followers live happier, healthier lives.

Side Effects of a Ketogenic Diet and How You Can Eliminate Them

You may experience some undesirable effects as your body transitions from burning carbs to burning fat. I don't want you to suffer, so I've worked hard to give you remedies:


Add B vitamins from nutritional yeast.


Cut down on fat. Increase apple cider vinegar. It can help to add bile salts like those you find in my Gallbladder Formula. However, if your bloating is coming from vegetables, then cut back on them too. Bloating could be coming from a certain type of vegetable. For example, I can’t eat broccoli without feeling cramps. Just avoid it then. Most of the cruciferous vegetables should be steamed or even cooked, which will also enhance the phytonutrients in those vegetables.

Cholesterol too high

Cholesterol is present in your fat cells. As you lose weight you are releasing your fat and cholesterol from your fat cells. This is why your cholesterol can go up at least temporarily when you start the ketogenic plan. However, most people find their cholesterol reduces.


This can mean too much meat or cheese. Increase vegetables and potassium. If you are consuming large quantities of vegetables already, you might need to change the kinds of vegetables you eat. Adding more fermented vegetables can help your digestive system. However, in some cases, it’s too many vegetables that can cause constipation. This can occur especially if you have a condition called Small Bacterial Overgrowth Syndrome (SIBO), which I talk about here.


If you experience vivid dreams or nightmares, add more B1 from nutritional yeast.

Flu-like symptoms, popularly known as the keto flu

Symptoms of keto flu include headache, body aches, cravings, brain fog, and fatigue. This is symptomatic of the conversion from burning sugar to burning fat. You need more electrolytes and B vitamins from nutritional yeast.


This is usually a low blood sugar situation. Your brain has not fully adapted to ketosis quite yet. Add one more meal for a while until your body adapts more efficiently and can go longer without the drop in blood sugars. But make sure it’s exactly like I explain it in my book.

Menstrual cycle changes

Make sure you are getting enough food and the right amount of carbs. If you are exercising heavily, ease up while your body is adjusting to this diet.

Palpitations of the heart

As your body gets rid of stored sugars it doesn’t need, you lose a lot of water and this flushes out minerals. Add more potassium.

Performance in exercise decreased

Ensure you are getting enough food, but do not eat more than the recommended amount of protein. Do not reduce protein below the recommended amount. Usually adding B1 (natural and or nutritional yeast works).


You might need more B vitamins from nutritional yeast or your liver could be eliminating toxins. You can support your liver by keeping your vegetable intake very high.

Bad breath

If your breath has the odor of ammonia, cut back on protein and add more salads in your diet. You can also add a little apple cider vinegar to aid digestion.

Body odor

Reduce your protein and ensure you are eating lots of vegetables. Stay well hydrated; which is not just adding more water, it’s also adding more electrolytes (which could be from vegetables). Most of the time when someone comes to me with this complaint, I find they are not doing Healthy KetoTM and Intermittent Fasting like I recommend in my book.

Cold sensation

Add iodine from good quality sea kelp to your diet, especially during intermittent fasting. Cold can also occur when you do intermittent fasting because your body is not getting the frequency of meals like it did; thus, it doesn’t have to work as much, and your thyroid is just trying to adapt.


This usually means you need more salt (sea salt).


Take more vitamin B1 and B5. Nutritional yeast will provide these and other B vitamins as well.

Hair loss

Check your calories and ensure you are getting enough nutrient-dense food. You may need to increase your protein. Sometimes you need more trace minerals as well.

Hunger and cravings

Add more fat to your meal. This normally resolves once your body makes a complete transition to ketosis. You may also need to keep up your greens as well.

Muscle cramps

Add a potassium supplement and make sure you are getting enough potassium-rich greens. It may be a magnesium deficiency and rarely a sodium deficiency. I recommend getting my Electrolyte Powder for this.

Pain, low back or abdominal:

If you developed pain when starting the keto plan, it could be a possible kidney stone forming. Add more potassium citrate from an electrolyte powder. Drink lots of water with 3 to 4 ounces of lemon juice added. The other hack, which works nicely, is adding 1 level tsp. of baking soda in some water in the early morning, but not just before a meal. This will tweak the pH and help reduce uric acid levels.

Pain, right shoulder

Too many nuts due to a chemical lectin. Reduce. Also, do stricter intermittent fasting and start to go longer between meals. Sometimes avoiding cheese also helps.


This usually indicates the need for more salt. Sea salt is the best source.

There is also a very good video that covers this material. Usually, shifting the balance of your macronutrients, hydrating more or adding a vitamin or mineral supplement will alleviate unwanted side effects.

Keto Troubleshooting

Here are some keto troubleshooting tips:

Achieving ketosis more quickly

You could lower your net carbs down to 10 percent or less. You could also drop your fat down to 75 percent and force your body to burn more of its own fat.

Ketones not showing in the urine

Some people use urine test strips to judge whether they’re in ketosis. If you have been strictly following the diet for a couple of months and they’re not showing up, you could be burning up all the ketones. Realize that ketones coming out through the urine are a waste product. Over time, your system will become more efficient and burn more ketones, leaving fewer in your urine. Make sure you are getting enough sleep. If you have not yet tried intermittent fasting, this will help you go into ketosis.

Tweaking your dietary fat

Stick with nutrient-dense fat like grass-fed butter, avocados, olive oil, or coconut oil. Coconut oil is especially good because it contains what are called medium-chain triglycerides, a type of fat that's good to induce more fat burning. Some other fats like corn, soy or cottonseed oil are not only nutrient empty but also usually GMO - avoid them.

Digestion and bloating

Make sure that the vegetables you eat don’t bloat you. If they do, switch the type or reduce the amount. Add apple cider vinegar to your diet to help your digestion.

Sleep and stress

Sleep problems usually result from the stress that is stuck in the body. Your adrenal glands regulate stress. The three minerals that help reduce stress are potassium, magnesium, and vitamin B1. I also developed a do-it-yourself technique to rid stress from your body.

Tweaking your carbs

Even if you’re counting grams of net carbs, don’t let that stop you from eating lots of leafy green vegetables. You need 7 to 10 cups of non-starchy vegetables each day to get enough vitamins and minerals to feel good.

Tweaking your protein

Beef, lamb, and bison are good proteins, but make sure they are grass fed. With poultry or eggs, buy organic or else you could risk exposure to GMO that’s in the feed these animals eat.

Dealing with Specific Body Problems

Here are some keto troubleshooting tips:

Autoimmune conditions

The medical treatment for autoimmune conditions is often cortisol or prednisone. One of the best things you can do is reduce stress in your life. An improved diet with lots of nutrients also helps alleviate these problems. But the most powerful thing you can do is do intermittent fasting

Pain and inflammation

There can be many causes of pain, some of which might prevent you from losing weight. I explain more about the varied causes of pain and their solutions in this video.


Greatly reducing carbohydrates from your diet as well as increasing fats improves most diabetic conditions. I talk more about diabetes in this video.

Irritable bowel syndrome

Eliminating gluten, grains, and dairy is a good start. Fermented foods can also be helpful. Get more tips on overcoming irritable bowel syndrome here.

Thyroid disorders

Problems with a sluggish thyroid often stem from more basic issues. Supporting the liver and gallbladder is often the solution. It may also be necessary to support these organs with bile salts or, for women, to balance estrogen.

Sleep apnea

Lowering your blood sugar can relieve sleep apnea. You can also benefit from adding vitamin B1 by consuming nutritional yeast.

Small intestinal bacterial overgrowth (SIBO)

Intermittent fasting is very helpful. Keep sugar and high levels of fiber out of your diet. For this condition, avoid vegetables for one month. Add apple cider vinegar and betaine hydrochloride supplements, and reduce your stress.

Medication and the Ketogenic Diet

Some medications cause weight gain or block weight loss. These drugs include:

  • Maltodextrin

  • Cortisone

  • Estrogen and birth control pills

  • Fat Storing Hormone

  • High blood pressure medication

If you are not losing weight and are taking any of the medications above, consult with your doctor to find an alternative solution, including natural remedies.


Antidepressants can block your weight loss. If you are taking antidepressants, ask your doctor for an alternative.


This drug is prescribed for diabetics and women with PCOS. Lowering your fat storing hormone with a low-carb diet is helpful, as well as exercising. But there are other things you can do: get more sun and sleep, reduce your stress, take apple cider vinegar, eat cinnamon, and take vitamin B1.


As you cut down sugars and refined carbs, you are likely to see your cholesterol levels drop. When they do, ask your doctor if you can discontinue statins. One side-effect statins have is fat storing hormone resistance, the very thing we are trying to get rid of.

The Ketogenic Diet for Vegans

If you are a vegan, you will have to consume low carb vegan proteins. Avoid fruits, grains, juice, potatoes, rice, any sugars, and corn. But do eat healthy fats like olives, avocado, nuts, nut butter, chia seeds, pecans, coconut, mushrooms, peanut butter, tofu (non-GMO), hummus, and many other foods. I explain more about how vegans can adapt to my keto diet in this video.

Sours: https://www.drberg.com/the-healthy-keto-diet-for-beginners

Ketogenic Diet Plan Overview

Dr. Berg’s Keto Resources


A ketone is the by-product of fat being burned. It is basically an alternative source of energy (fuel) for your body. A more common source of body-fuel is the burning of glucose (sugar), but ketones are a preferred way of fueling the body. They are more efficient for the brain and the heart, and are better for your metabolism than running on glucose

Ketones are triggered by an absence of carbohydrates and sugar. There are specific steps to take to get your body into ketosis, but essentially, when carbohydrates are eliminated, the body will transfer over to using ketones. But I don’t recommend removing carbohydrates completely because I want you to be consuming lots of vegetables. One reason it is so crucial to take in lots of vegetables, and especially lots of vegetables high in potassium, such as kale, beet greens and collard greens, is because it will help you keep all this fat you’re dumping off the body off your liver. You can get a fatty liver when you start dropping lots of weight, as you will once you begin running on ketones instead of glucose. So think VEGETABLE CARBOHYDRATE ONLY.

Yes, too much lean protein—think turkey and chicken—even lean fish—if you’re consuming that and vegetable only, without fat there, you are at risk of throwing yourself out of ketosis. Even eating egg whites without yolks greatly spikes insulin. So look to fatty proteins. Fatty cuts of beef, chicken WITH skin, fattier cuts of beef, lamb, and game. Chuck as opposed to 10% lean sirloin.

A lot of conflicting information has been circulated about the consumption of fat. People are sometimes concerned that adding fat to their diet will cause them to gain weight. This is not necessarily the case. Fat a neutral food. It is also satisfying. If you eat a low-fat meal, whether you have carbs or not, you will stay hungry. Fat allows you to feel full for longer. Furthermore, fat does not spike insulin and adding some healthy fat at meals will help you go longer between meals and really dip down into your fat stores to burn that fat off the body. Burning all that fat off the body is much healthier than holding onto it—which will lead to insulin resistance, diabetes, and all the dominoes that fall after that—cardiovascular disease, cancer, the list goes on and on.

Actually, YES—ketchup, BBQ sauce, Asian sauces like duck sauce and sweet and sour sauce are LOADED with sugar and eating sugar with protein greatly spikes INSULIN—exactly what you don’t want to do. Mustard doesn’t. So choose fattier salad dressings like ranch. I like Paul Newman’s line of salad dressings as they contain almost no sugar. Start looking at sugar grams on EVERYTHING. Try to stick around one or less. Two max and only once a day.

What’s going on is your body is trying to adjust to fat burning. So, this is a good thing. What you need to do is concentrate on getting more vitamins in the diet. Now, the one nutrient you need a lot of to keep the fatigue away and to help you in the metabolism is B5. B5 also helps the adrenals and metabolism along, and keeps that fatigue away. Promise!

Hormones are the controlling factor in whether or not a body burns fat. The hormone that prevents you from losing weight is insulin. As Guyton’s Physiology tells us, fat burning is greatly enhanced in the absence of insulin. When you’re running on glucose only, you’ll never lose fat.

Insulin triggers include carbohydrates, sugars, excessive protein. Also, every time you eat, you trigger insulin – unless you eat fat only. Combining certain foods, in fact, really spikes insulin, such as combining protein with sugars—so meat with bread, meats with sugary condiments like ketchup, barbeque sauce, sweet chili sauce and chicken fingers—these are deadly for the blood sugar and really spike insulin like birthday cake. Also, certain compounds in fast food really spike insulin, especially MSG, which is added to all kinds of fast foods, not just Asian food.

No. Ketosis allows your adrenals to function more stably. It works like this: The adrenal glands make cortisol, which is triggered by stress. Cortisol increases insulin, which will kick you out of ketosis. When you decrease insulin (as with ketosis), you lower stress and lower cortisol. Therefore, the adrenal glands don't have to work so hard, and will function more healthily.

The short answer is: no. A low carbohydrate diet is not the thing that causes a slow thyroid. A low calorie diet, however, can cause hypothyroidism. Sometimes, people on a ketosis diet will find that they're just not that hungry. So if you're doing to do a ketosis diet, you need to make sure you provide your body with enough nutrients.

The symptoms of keto flu are headaches, body aches, cravings, brain fog and fatigue. Well, just think about what you’re trying to do. You’re converting your ENTIRE cellular machinery to fat burning. What you need to do to avoid and heal the keto flu is get more electrolytes and more B vitamins. These are the cofactors that help in developing the machinery to burn fat effectively without draining your body. For the B vitamins, try nutritional yeast. However, nutritional yeast does not have B5—so you may have to take a B5 supplement. I recommend my electrolyte powder. It has 1,000 mgs of potassium and will help you get to that 4,700 mgs you need to create this machinery to burn fat faster and get into ketosis!

No. If you want to get and stay in ketosis, you need to stick to the plan. It can take over a week to get back into ketosis after a sugar slip.

Carbs – we recommend 20 to 50 net carbs a day. So you take total carbs minus the fiber—it’s that simple. Fiber has no effect on insulin, so you can subtract the fiber grams from the carbs grams.

Each meal you have to judge how much fat you need. If you’re really battling a high appetite/high craving day or week, you might want to add more fat, especially at breakfast to trim your appetite throughout the day and enable you to go longer without cravings and hunger. Ketosis in general suppresses your appetite, so your hunger will be greatly reduced. You're going to be able to go many hours without eating. So let the hunger dictate how much fat you eat. If you're not hungry, cut down on the fat and go a little bit lighter. You might need a little bit more fat sometimes, but don't go crazy, because that's going to slow you down.

It’s true, gluten is harmful to the gut. But just because it doesn’t have gluten, doesn’t mean it won’t spike insulin. Quinoa, buckwheat, sorghum, millet – all these have nearly the same GI as SUGAR. So no.

Ketosis is a state of physical being and energy utilization when the body is running on ketones instead of glucose. Ketones are a clean fuel the body and brain absolutely loves. Ketones are an alternative fuel for the body that is not sugar or glucose. Running on ketones is like running a car on electricity rather than diesel fuel. Ketones are a cleaner fuel source - an alternative fuel source that gives a person way more energy than glucose. Even professional athletes can outrun and outperform any other athlete on ketosis than carb loading. By lowering your insulin, your sugars and refined carbohydrates, way down there close to zero to 5% of your daily calories or lower, you will burn fat as opposed to glucose for diet purposes or because you want to run on this clean fuel that many people find can help them perform better in all areas of life, mentally and physically. When you’re running on glucose and insulin is spiked, you’re not dipping down into your fat stores for energy. You’re burning up your muscles, not fat. When you’re in ketosis, you’re no longer spiking your blood sugar and you begin running on your own fat for fuel, which is idea for losing weight—the right kind of weight—fat.

In short, no. Apples even have too many carbs. Pineapples hugely spike insulin. Never consume fruit juices. The fiber is bound to the phytonutrients and the juice is cooked, removing many nutrients. You’re basically just drinking concentrated fructose + corn syrup. As an adult, I wouldn’t consume much fruit, period—except maybe ½ cup berries a day. Fructose consumption can lead to a fatty liver, insulin resistance and can spike insulin MORE THAN GLUCOSE!

Keto bombs are snacks that ketogenic dieters love because they’re healthy, delicious cheat foods that are high in fat, but virtually devoid of carbs and protein. I have a lot of videos on how to make keto bombs, but you don't have to have them with each meal. The goals would be to have one a day. Dumping a lot of butter or coconut oil into your coffee may not work for you. Some people can digest it, and some people can't.

I get asked this question a lot. Generally speaking, the answer is no. As long as you avoid vegetables like corn, beets, and carrots, which are high in starch and sugar, especially carrot JUICE, which is packed with sugar, for example, you don't have to worry about the vegetable family. In fact, you want to eat lots of green leafy vegetables, cruciferous vegetables, Brussel sprouts—make big kale salads with bacon bits and a full fat dressing. Or make a big beet green sauté in coconut oil with some bacon, garlic, and onion stirred in. These will be dishes PACKED with potassium which will quiet food cravings much like fat does. Often, food cravings are nothing more than your body crying out for NUTRIENTS and MINERALS you’re not giving it. Your body doesn’t really want chips and sugar—it wants more potassium, magnesium, vitamin A, K2, and B vitamins.

A ketone is the by-product of fat being burned. It is basically an alternative source of energy (fuel) for your body. A more common source of body-fuel is the burning of glucose (sugar), but ketones are a preferred way of fueling the body. They are more efficient for the brain and the heart, and are better for your metabolism than running on glucose


There are plenty of diets that claim they can help you lose weight but most of them cause you to feel weak and low on energy.

We offer healthy keto diet meal plans that promote healthy weight loss. With our low carb keto diet plans you can lose weight without excluding major food groups that are necessary for your well-being.

Dr. Berg’s free online diet plans consist of low-carb, mostly plant-based foods and Ketogenic diet supplements.

Before you jump-start your ketogenic diet plan, make sure you know the basics and other important information.

In this article:

  1. A Keto Meal Plan Like No Other

  2. Ketogenic Diet Plan and Carbohydrate Intake

  3. The Danger of Too Much Protein

  4. Low-Carbohydrate Diet Rich in Dietary Fat

  5. Defining Healthy Ketosis

  6. A Ketogenic Diet Meal Plan with Lots of Nutrients

  7. What About Calories in Low-Carb Recipes

  8. Ketogenic Diet Plan Food List

  9. What Is Insulin?

  10. Cellular Absorption of Nutrients

  11. How Do We Lower Insulin with a Ketogenic or Low-Carb Diet

  12. Keto Adaptation

  13. What Is the Best Diet?

  14. How Do You Switch Over to Fat Burning?

  15. The Benefits of a Ketogenic Diet Plan

  16. Intermittent Fasting

  17. Getting All Your Nutrients

  18. Ketogenic Meal Plan

  19. Meal Examples

  20. Frequently Asked Questions on Ketosis and Intermittent Fasting


Ketogenic Diet Plan Overview | Basics of Keto Plan for Beginners

A Keto Meal Plan Like No Other

There are plenty of diets that claim they can help you lose weight, but most of them cause you to feel weak and low on energy. We offer healthy keto diet meal plans that promote healthy weight loss. With our low-carb keto diet plans, you can lose weight without excluding major food groups necessary for your well-being.

Dr. Berg’s free online diet plans consist of low-carb, mostly plant-based foods, and ketogenic diet supplements. This article is your resource page for Healthy Ketosis™, where Dr. Berg The Knowledge DocTM takes you step-by-step through how ketosis works, what to eat, and what not to. He also teaches you amazing ketogenic recipes and desserts. You’ll soon discover that this healthy way to burn fat will prove to benefit you way beyond just losing weight. Enjoy!

What Is Ketosis?

The ketogenic diet plan isn’t just the ultimate weight loss plan. It’s also a powerful strategy to improve your health. Let's start with the basics. Ketosis is a state in which the body is using ketones as its primary fuel.

Ketones Definition: Byproducts of burning fat.

Our entire lives, we’ve been told that the primary source of energy in the body is carbohydrates or glucose. This has been proven false. Ketones are an alternative fuel source under certain conditions.

How the Body Produces Ketones

Ketones are produced when the body is low in carbohydrates (glucose). We will discuss this further in a bit. Ketones provide a much more efficient and cleaner fuel source than glucose. Think of them as sourcing the energy for an electric car. You get smooth, quiet, and clean energy. On the other hand, running your body on glucose is equivalent to using diesel fuel - the process is dirty with lots of exhaust. Ketones are produced when the body is burning fat.

An average heathy person carries between 50,000 and 70,000 calories of stored fat. If we compare this to the amount of glycogen, we’re only talking 1,700 to 2,000 calories.

Glycogen Definition: The body’s stored glucose.

Based on this information, wouldn’t it make more sense that our bodies run on fat fuel? If you consider the caveman days and we only had glucose to fuel our bodies, we would all have been dead long ago. This is because the glucose reserves would last 48 hours or less. The goal of ketosis is to switch our body from sugar fuel to fat fuel

Sours: https://www.drberg.com/blog-article/ketogenic-diet-plan
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Lose Up to 22 Pounds in 2 Weeks With Dr. Berg’s Turbo Keto Diet Plan

Years ago, Virginia-based natural health expert Eric Berg, DC, had a few patients who weren’t getting results on the keto diet that was effective for almost everyone else. “Those three people kept me awake at night,” he recalls. “They drove me to look at new research, new theories and try many things that failed. But, eventually, I found a strategy that helped them — one I still use today.”

Dr. Berg says it’s the fastest way to lose weight without exercise. He’s got 5 million YouTube followers and an army of success stories — many of them pre- and post-menopausal women — backing him up.

“I can help an average woman lose five to 10 pounds within nine days,” he promises. He’s even seen losses of up to 22 pounds in nine days. His secret: Dr. Berg amps up the low-carb Keto Diet with a meal-timing trick that’s proven to boost levels of human growth hormone (HGH) — your body’s number-one weight loss hormone — “by 1,300 percent,” he says, citing research from Intermountain Medical Center in Utah. “Maximizing your HGH is like flipping a switch that helps your body burn fat 24/7.”

How much can his HGH-powered approach shrink your waist? Keep reading to find out!

What to Eat on Dr. Berg’s Keto Diet

To shift the body into a special fat-burning mode called ketosis, Dr. Berg’s Keto Diet keeps carbs to about 5 percent of your total calories. To then boost HGH, he also has you eliminate snacks and vary the number of meals you eat. For the first three days, enjoy an unlimited low-carb breakfast, lunch, and dinner. For the following three days, enjoy an unlimited low-carb brunch and dinner. For the final three days, dig in to an unlimited low-carb brunch and have a green smoothie for dinner. Repeat this nine-day cycle as often as you like. “The meals are delicious, and you eat as much as you need to feel content,” he says. “This is about meal timing and keeping carbs down. As far as portions go, there’s no need to hold back!”

Why Dr. Berg’s Keto Diet Works

LIke most low-carb diets, a keto diet drastically lowers levels of the body’s preferred fuel — blood sugar — forcing it to burn fat for fuel instead. Dr. Berg’s diet also triggers the body to produce maximum HGH by limiting how often you eat. “One of the main functions of HGH is helping the body tap into fat reserves during times when there is no food. And science shows that simply eating less often causes HGH to surge,” he explains. While any technique that lengthens the time between meals will boost HGH, Dr. Berg’s staggered cycle has an advantage. “An irregular eating pattern keeps your system off kilter, revving metabolism and preventing plateaus.”

Bonus: HGH — which tends to decline as we age — helps build firm muscle. So while some dieters look saggy after they slim down, that doesn’t happen on Dr. Berg’s diet!

Another great way to lose weight fast? Eating a daily bowl of this prebiotic soup, which helps your gut bacteria burn fat more efficiently. Watch the video below to get the recipe!

Dr. Berg’s Keto Diet Weight-Loss Success Stories

“I had never gone low-carb before because I couldn’t even consider giving up bread, pasta, and pizza. But at 230 pounds, I felt so lousy, I was ready to try anything,” recalls Jennifer Rogers, 44, a Florida mom and caregiver. Eventually, she stumbled on Dr. Berg’s YouTube channel. “I steadily went from always hungry to never hungry. Now my body only wants to eat once or twice a day!” Her health has improved dramatically, with conditions from migraines and psoriasis to prediabetes disappearing. All told, she shed 80 pounds — and her husband dropped 90! Jennifer’s best tip? Track your progress! “Take measurements; try on outfits and take photos to show how far you’ve come. It will keep you inspired!”

“Ten years ago, I starved off 35 pounds and destroyed my metabolism. Even on extreme diets, I couldn’t get below 185 pounds,” recalls Texas chef LeeAnne Masserang, 32. Then she tried Dr. Berg’s plan. “It’s like I’ve been poked with a pin and am slowly deflating. I’ve lost 30 pounds. After so much struggle, it’s a dream come true!”

For Michelle Spiva, 49 — whose sugar cravings led her to regain the 45 pounds she shed on Weight Watchers — Dr. Berg’s diet has also been a dream. “I lost 81 pounds and 14 inches off my waist,” marvels the Georgia romance novelist. “Somehow it even helped my emotional cravings for food!”

Then there’s North Carolina mom Vicki Bales-Humble. She hit a plateau using a keto diet alone and turned to Dr. Berg for help. “Going back and forth between three meals, two meals, one meal — I was amazed at how wonderful I felt. I was not at all hungry, no cravings, loads of energy, even my joint swelling went away in a week,” she recalls. “I feel better at 49 than I did in my 20s!” Vicki lost 92 pounds.

Dr. Berg’s Keto Diet Meal Schedule

There’s no snacking on any day, so be sure to eat enough at each sitting to hold you over.

Days 1-3: Eat three meals a day, about four hours between sittings — such as 10 a.m., 2 p.m., and 6 p.m.

Days 4-6: Eat brunch around 1 p.m. and have an early dinner around 6 p.m.

Days 7-9: Eat brunch around 2 p.m. and have a green smoothie (recipe below) for dinner no later than 6 p.m.

Dr. Berg’s Keto Diet Recipes

how to start keto diet food list

(Photo Credit: Getty Images)

Use the keto meal plan schedule above to determine how many picks to make each day.

Option 1: Creamy Coconut Shake

In a blender, blitz:

  • 3/4 cup full-fat coconut milk
  • 1/4 cup whole milk
  • 2 Tbsp. frozen berries
  • 1/4 cup zero-carb protein powder
  • 2 Tbsp. MCT oil ($12.74, Amazon) or 1/4 avocado
  • 1 tsp. vanilla extract
  • ice cubes
  • a few drops of liquid stevia

Option 2: Keto Diet Breakfast

  • 3 eggs, 2 Tbsp. cheese, unlimited amount of chopped veggies fried in butter
  • 3 slices bacon

Option 3: Dr. Berg’s Famous Taco Salad

In a small bowl, mix:

  • 1/3 mashed avocado
  • 2 Tbsp. chopped tomato
  • 2 Tbsp. red onion
  • 1 tsp. lime juice
  • 1/2 tsp. salt.

Serve with 4 oz. browned ground beef, 1/4 cup cheese, and 1/4 cup sour cream over 2 cups of lettuce.

Option 4: Cheesy Tuna Casserole

  1. Sauté 1 cup shredded cabbage and 1 cup chopped cauliflower in 2 Tbsp. olive oil for 5-7 minutes.
  2. Stir in 4 oz. drained tuna and 3 Tbsp. cream.
  3. Pour into small baking dish and top with 2 oz. shredded mozzarella.
  4. Bake at 350° F for 15-20 minutes.
  5. Top with 3 Tbsp. Parmesan cheese.

Option 5: Salmon Salad

  1. Sear 4 oz. salmon or steak in a pan.
  2. Serve protein on top of:
  3. 2 cups baby spinach
  4. 1/4 cup sliced peppers
  5. 1/4 cup red onion
  6. 3 oz. feta cheese
  7. 8 large olives
  8. 2 Tbsp. zero-carb dressing

Option 6: Shortcut Pizza

Top store-bought cauliflower pizza crust (such as Trader Joe’s brand) with:

  • 1/2 cup no-sugar-added tomato sauce
  • 3/4 cup mozzarella cheese
  • 3 oz. pepperoni
  • 1/2 cup sliced mushrooms

Bake according to package directions. Serves 2-3.

Option 7: Fried Chicken Tenders

  1. Dredge 4 oz. chicken breast tenders first in beaten egg, then in coconut flour, and last in crushed pork rinds.
  2. Fry in 2-3 Tbsp. safflower oil until internal temperature reaches 165° F, about 5-6 minutes.
  3. Enjoy with 1 serving of Parmesan Green Bean Fries (recipe below) and dipping sauce. To make the dipping sauce, mix:
  4. 1/4 cup mayo
  5. 1/4 mashed avocado
  6. 1/4 tsp. chili flakes
  7. 1 tsp. lime juice
  8. 1/8 tsp. garlic powder

Craveable Parmesan Green Bean Fries

Move over, zucchini and sweet potato fries! Dieters and non-dieters alike go crazy for this green-bean version (makes about four servings):

  • 1 cup green beans, stems and ends removed
  • 1 egg
  • 1/2 cup grated Parmesan
  • 1/2 tsp. garlic powder
  • pinch of chili powder (optional)
  • salt and pepper to taste
  • Pre-heat oven to 425° F and line a baking sheet with parchment paper.
  • In a shallow dish, whisk egg.
  • In another dish, mix Parmesan cheese, garlic powder, chili powder, and salt and pepper.
  • Dip green beans in egg, then roll in cheese mixture to coat.
  • Transfer to baking sheet in a single layer.
  • Bake until golden brown, about 10 minutes.

Dr. Berg’s Kale Shake

  1. Fill a blender with frozen kale almost to the top.
  2. Add 1 cup of berries.
  3. Fill with filtered water.
  4. Blend for 4 minutes. Makes 1 large serving.

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This story originally appeared in Woman’s World magazine.

Sours: https://www.womansworld.com/posts/diets/dr-eric-berg-keto-diet-recipes-menu-155865
Dr. Berg's Healthy Ketogenic Diet Basics: Step 1 - Intermittent Fasting \u0026 Fat Burning

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