The Ketogenic Diet Plan for Beginners



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Regarding the Ketogenic diet, I will cover the most important things for beginners. 

For more info about the healthy ketogenic diet plan, go here:

Overview of Healthy Ketogenic Diet and Intermittent Fasting:

Timestamps 
0:12 What is a ketone? 
0:50 Benefits of ketones 
1:24 Gluconeogenesis 
1:56 Keto-adaptation 
2:23 How to get into ketosis
2:29 Why to do ketosis 
3:30 More benefits of keto and intermittent fasting 
4:29 The combination of keto and intermittent fasting
5:03 Healthy keto vs. dirty keto 
5:55 Your plate on keto
7:22 How to do keto and intermittent fasting 

In this video, we’re going to cover the keto diet plan for beginners.

What is a ketone? 
A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it’s not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating. 

That’s why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones. 

Benefits of ketones:

• Increases oxygen in the body
• Increases energy
• Supports the brain 
• Supports the heart 

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis. 

It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is. 

How to get into ketosis: 

• Lower your carbs
• Lower your frequency of eating

Why should you do ketosis?

• To lower insulin

High insulin levels cause insulin resistance. 

Insulin resistance in behind:

• Pre-diabetes
• Diabetes
• Metabolic syndrome
• High blood pressure
• Fat in the gut area

More benefits of keto and intermittent fasting:

• Reduce fat in the liver
• Improve cognitive performance 
• Improve mood
• Decrease blood pressure
• Decrease inflammation 
• Improve energy
• Decrease belly fat 
• Autophagy 

* Your hunger goes away with the keto diet and intermittent fasting. 

* Keto and intermittent fasting work best when combined. 

* I recommend healthy keto over dirty keto. 

* Don’t eat unless you’re hungry. With healthy keto, you will be full and satisfied. 

* Autophagy starts after about 18 hours of fasting.

* When fasting drink fluids, take electrolytes and B vitamins, and take sea salt. 

Common foods to focus on while on the ketogenic diet plan: 

• Pasture-raised eggs
• Shellfish 
• Fish 
• Sardines
• Organic meats 
• Cheese 
• Olives 
• Avocados 
• Veggies 
• Nuts 
• Seeds 

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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23 comments

  3. Hello and thank you for the great sharing. I appreciate the quality of your content. We feel the amount of work and passion you put into it.
    I already have an idea about this method and I like it : <@t
    Do you think your method could help me even more ?

  4. My 2021 new years resolution: go on a keto diet. Thanks for the education! I immediately subscribed when I saw this keto for beginners. Please keep this video as many people could benefit from this! ♥️

  16. I live in a cold climate in Canada, in a remote area three and half hours' drive from a supermarket. I grow greens in summer but for half the year it is difficult to find quality vegetables. Enter sprouts. All you need is a canning jar and screen (mosquito screen and a rubber band to hold it on) and a table spoon of sprouting seeds. In 2 – 3 days you will have salad. You don't need grow lights or space. It is easy and very cheap. At the sprout stage the plant has many more nutrients than at any other time of its life. Collards, broccoli and daikon radish have so much potassium I no longer need to take supplements. High in fibre, too. Almost zero carbs.

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