How to Start Keto Correctly – Dr. Berg 2023

Prepared to start keto? Here's how to do keto the healthy method! In this video, we're going to talk about how to begin keto correctly.

Keto-Friendly Recipe Ideas:

Keto for Beginners:
Intermittent Fasting Fundamentals:

0:00 How to start keto properly
0:12 Keto essentials
3:56 How much protein on keto?
5:50 How much fat on keto?
8:11 Adding periodic fasting
12:14 Need keto consulting?

Initially, let's talk about what keto is. The plan puts you into a state called . is when your body switches from utilizing sugar as fuel to utilizing ketones as fuel. To do this, you need to reduce your intake of carbs and sugars. This consists of grains, starches, sugary beverages, bread, pasta, sweet, and fruits (other than some berries).

You also wish to restrict how often you eat. Every time you consume, you activate insulin. Insulin stops weight loss and sets off fat storage. Our goal is to lower your insulin levels. The best way to stop activating insulin spikes is to eat less frequently. This does not suggest you have to eat less food (or lower your calories)– it just means no snacking in between meals and only consuming food 1-2 times a day.

On the healthy plan, there is one exception to the no-carb guideline. You can have as many low-carb veggies as you want– simply prevent starchy vegetables like potatoes, sweet potatoes, and corn. You want to have 7-10 cups of vegetables every day.

After decreasing your carbohydrates, you wish to consume a moderate amount of protein. 3-8 oz of protein per meal. You ought to constantly take in meats with fat on them. Never go for lean or low-fat options. You can consume meat, fish, chicken, seafood, eggs (with the yolk), cheese, and nuts.

Once you have actually dialed in your protein, you want to focus on taking in healthy fats. Fats will assist you remain complete and pleased. Healthy fats include avocado, butter, olive oil, coconut oil, and animal fats. Prevent soy oil, corn oil, and canola oil.

As soon as you have actually mastered keto, you should add in periodic fasting. Intermittent fasting is merely cutting back on your meals and enabling your body more time to recuperate from insulin. Here are three ideas for periodic fasting:
1. Only consume when you're hungry
2. Skip breakfast
3. Stop snacking

Speak with a Dr. Berg Keto Consultant today and get the assistance you require on your journey. Call 1-540-299-1556 with your concerns about Keto, Intermittent Fasting or making use of Dr. Berg items. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST.

U.S.A. Only. Dr. DC Bio:
Dr. Berg, age 56, is a chiropractic specialist who focuses on Healthy Ketosis & Intermittent Fasting. He is the author of the very popular book The Healthy Keto Strategy, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Send a Message to his team: DrEricBerg.


Dr. received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His usage of "doctor" or "Dr." in relation to himself solely describes that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, however he no longer practices chiropractic in any state and does not see patients so he can focus on informing people as a full-time activity, yet he keeps an active license. This video is for basic informative functions only. It ought to not be utilized to self-diagnose and it is not a substitute for a medical exam, treatment, treatment, diagnosis, and prescription or recommendation. It does not develop a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health program or diet plan before very first seeking advice from a doctor and acquiring a medical exam, medical diagnosis, and suggestion. Constantly seek the suggestions of a physician or other competent health company with any concerns you may have regarding a medical condition.

#keto #ketodiet #weightloss.

Thanks for enjoying. I hope this assisted offer you the tools you require to begin healthy keto the right way. I'll see you in the next video.

How to – Dr. Berg

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    1. Congrats! I’m doing everything his saying and more and even working out but not losing any weight on the scale

  1. I’m at 230 in weight and 5’5 height. My goal is at 160 in weight. My Journey starts tomorrow on Keto. I’m hoping I have the strength to pull this off. I will be back in 3 months to tell my results

    1. @Marcus Lara Focus on lean meat keto vegetables and keto fruit that’s it !
      quit stressing out…. Start off walking 15 minutes a day for about two weeks then 30 minutes a day for two weeks get up to an hour a day and I don’t mean leisurely walk I mean walk as fast as you can at a nice pace

    2. @Zero Sum did he not stick with it? Or is this diet just not suited to him? IMO no single diet is suitable for everyone, and sometimes you have to go extreme (vegan/carnivore) to fix an issue before finding a happy middle ground that suits you. Personally, I do well on low-carb and paleo-ish diets. Which is why I am hitting up Dr. Berg videos to refresh my knowledge base, as being at a travel heavy job (technician) during the lockdowns was not helpful, I ate at way too many fast food joints. It’s a bit easier to eat healthy now, but I have to fix what I did to myself.

  2. Update from 3 months ago – down 61lbs now, holding steady at 182!!!!! I feel amazing, and people say I look like I’m 30 years old (I’m 50). If anyone is on the fence about trying this lifestyle just give it 30 days and see how you feel. You will be amazed at the results. Keep in mind it’s a LIFESTYLE and not a diet, that’s the most important thing.

    1. @Gloria Patri Thanks, Gloria. You are right, of course. It doesn’t take a lot of vegetables to fill a cup. Thank you very much for your excellent advice.

    2. Wauw 😱thats amazing!😍 Much respect for you👏
      Congratulations! 🥳

      How is it going now?

    3. @TheGirl FromHolland Hello, I’m still living the 18-6 lifestyle and weighing 177lbs. Even better still, I now I have a cheat meal or two every week, within my eating window and it hasn’t hurt me a bit. I still avoid sugars and bread/pasta but occasionally indulge. I feel great, I sleep so well, it’s a great way to live!

  3. He broke this down in the most simplest form I’ve been doing hella research trying to learn how to truly start keto. Thank you for this content!

    1. Another group is A healthy alternative they coach you a lot. They’re awesome too i love the family atmosphere. Check them out here in YouTube. Between them and Dr Berg ya can’t go wrong.

    2. @Asia C I don’t agree with everything he said(sugar alcohols and caffeine), but what part did you find contradictory?(just curious, not coming against you)

    3. @Brown princess I don’t remember the video anymore. I might have been just referring to diet advice in general and how confusing it can be due to different advice.

  4. Dr. Berg’s information is invaluable. His videos helped me start keto the right way. I have lost 6 inches since starting in April 2021. I still have several more to lose but I know I can do it.

  5. Thanks for this and all your videos really helping a lot in starting my weight loss journey. Just got done with my first 48 hour fast and will be doing keto with the 18 hour fast.

  6. Keto absolutely works. I was eating two meals a day, reduced down to 1. You don’t feel hungry after a while. It’s hard at first but if you keep disciplined and do it correctly, the weight drops off. It took two weeks for my body to get used to it, then I saw the weight loss. I could never get beyond my plateau weight. I did with this diet.

    1. Do we really have to skip breakfast? My father had to have surgery because he skipped breakfast so often a hole was burned in his stomach by the acids. I’m afraid that may happen to me if i follow that bit of advice. Can I just drink green tea or something instead?

  7. Thank you Dr Berg, very clear and very helpful. I now can properly start my Keto Diet. I fast twice a week, eat one meal a day. I have no cravings. My challenge has been eating healthy, knowing what to eat, now I know.

  8. This man has helped me so much! I’ve lost 129lbs with Keto and Fasting. I have a healthy BMI for the first time as an adult. I tell everyone that will listen about Dr. Berg

  9. I was on keto diet but fell off the wagon and put on some weight back. This video is reinforcing, I need this again and restart. Thank you for making it.

    1. Me too , I’ve got a cold and been fancying and eating all the wrong stuff , but back on keto tommorow

    2. That’s the beauty of Ketosis… once you’ve experienced the success, it is easy to refresh your willpower to do it again. We all have times of slacking off. No other “diet” that I have encountered gives you this real healthy success, and the ability to reset after a break and take off again since it’s not a fad thing. Happy New Year to you and much success with your goals!

    3. Me too. I know all of this, but listening again helps my mindset. Gained 15 pounds pretending to do keto but cheating so much, it wasn’t keto! 😏

    4. I lost 35 pounds in 2018 and kept it off for 3 years. Then, slowly my weight has crept up. I am technically still low carb/keto, but eat way to many processed keto fake sugar snacks. This has caused me to gain back about 12 pounds. When I started 4 years ago, I watched tons of videos about keto. I came here today to go back to basics. I know how to do keto. I just need to get back on track! Dr Berg motivated me in the beginning and I know he will motivate me again.

  10. Just dropped by to thank you Dr. Berg (even if you won’t see it). Your advices really helped me lose weight and my sleep improved also. Really hope that millions of people will start following your advices. God speed! 👍

  11. I’ve lost 28 pounds on low carb. Taken me 5 months but I’m very pleased. 28 more to go. Thank you for all your excellent guidence, you’re excellent. X

    1. That’s perfect! Such a nice, healthy gradual loss. I hate when people brag about going crazy extreme because that’s not sustainable. I hope you’re near your goal now, four months later.

  12. I have been living a ketogenic lifestyle for over a year now and it has been the best decision. I used to be anemic, had migraines all the time, and was always tired. I don’t even get migraines anymore and my energy levels are through the roof. The thing that really gets me going is that my hair looks better too! Hyper

    1. Has your hemoglobin increase to normal level after starting keto diet? Do you also do IF? I’m also anemic. I just started IF for 10 days. Need to cut carbs/sugar.

    2. @Jenny D I have extreme iron deficiency anemia. Life sucks right now. The doctor’s want to keep pushing iron infusions and or blood infusions in me. I want to know, too, how keto can help my anemia.

    3. @M. P. I’ve been taking plant based iron for over a year and it has improved the level from 9 to 11.6. Not sure what iron infusions are like.

    4. @M. P. There’s an iron supplement I’ve been using that has helped me! It’s called AnemiaControl… the type of iron is Ferrous Gluconate…. as far as I’ve researched it’s a very bioavailable form of iron, especially when taken with Vit.C which is also in the AnemiaControl supplement! Ya’ll could research and see if it may help you guys? 🙂 blessings!

  13. I am 5’10” and was 255lbs, I started this 7 days ago with a commitment two do it for two weeks. My weight is down to 242 already and I’m feeling better. To anyone trying this the first 3-4 days are the roughest with sugar cravings then they go away. Now I’m looking to extend it for another two weeks. Thank you Dr. Berg!

    1. We are starting the keto diet and am really struggling for breakfast ideas, I normally have porridge. I know we can have eggs etc but is there any alternative to porridge or granola?Any ideas would be greatly welcomed.

    2. Hi, Alpha, congrats on your weight loss! It’s an inspiration as I begin from nearly the same height and weight (5’10”, 250). My understanding is if you lose more than 2-3 pounds a week, the body can’t shrink the skin fast enough, so you can end up with skin that is too loose and the only way to get rid of it is surgery. Has that been an issue for you, or have you heard anything about that before? Thank you for any answer, and thank you for sharing your story to begin with. Very inspiring and I hope to follow in your footsteps! ; )

    3. @Jay Hache hi, Jay, I have not had an issue with loose skin. Yes, the skin is the last organ to react to diet and exercise. I have used two different solutions that have worked for me. The first is dry fasting, I found a prolonged dry fast (2-4days) gives my skin time to tighten up. Also I allow my body to plateau, if my weight loss slows down significantly or stops. I return to a normal meal for a few days (2-4), I still only eat 1 meal a day. I have a 1-2 hour food window and I’ve started to regulate my liquid intake so it is in that window as well. For my body(yours could be different) this has helped my skin tighten as I lose weight.

      I hope your weight loss journey goes well. Remember you didn’t get where you are at overnight so you won’t get to where you want to be overnight. It is a journey, and journeys take time. Build healthy habits one at a time, make them stick and really become a part of who you are. Before you know it you’ll be feeling and looking healthier.

  14. I am 46, 5’6”
    After watching this video, I started keto on Dec 19th @ 218 lb’s.
    Today (March 7th) I am 185 lb’s
    All of your keto , night sleep, cold shower, etc. videos, have helped guide me very effectively.

    And yes I agree, this is not a diet, it is a life style and along the way I continue to learn more and more about keto.

    Thank you 😊

    1. @Joyce Wright Congratulations on your success! I’m 16 months in and holding steady at 178lbs, never thought I’d be under 200lbs but here I am.
      Keep it up!

  15. I have toyed with trying keto for about 6 months now and finally decided to give it a go, starting last Sunday. I have lost 10 lbs in my first week…. Amazing!! (I was 189lbs to start, at 5ft 7ins). I am lucky in that I love veggies and keto friendly foods, but I was most surprised by the fact that I feel full and haven’t missed highly processed carbs at all. Measuring my glucose levels, I am not in ketosis as yet, but I am sticking with it. To Dr. Berg, thanks for the informative videos and to everybody who comments, thanks for the inspiration to finally give it a go. Cheers!

  16. I started watching Dr Berg’s videos just after the new year. I was unhappy with myself being fat coming in at 250lb.

    Some background. Back in 2003 I was up to 305lb, I was discussed with myself and decided something had to be done. I started to exercise and eat 3 very low-calorie meals a day. These meals were mostly Lean Cuisines for lunch and dinner, not very filling or satisfying. But being stubborn I managed to get myself down to 165lb over a few years. But you know I still had high BP, high cholesterol no real health improvement. Now keep in mind what I was eating was tiny meals that did not satisfy me at all. I managed to keep most of the weight off until 2012 but by then I was up to 195lb. Eating this way was not sustainable and after 2013 I went up to 250lb.

    Again, unhappy at 250lb and not wanting to go any higher I was looking for something. But I knew I could not starve myself again with 3 small meals, I knew it would not work long term. By chance one of Dr Berg’s videos on keto popped up on the main YouTube page and I decided to see what this guy had to say. I watched his video and thought this sounds different maybe it can work. Remembering the years of feeling hungry all day starving myself. I was intrigued by this plan that Dr Berg was talking about, especially the not feeling hungry part. So, I watched many more of his videos on OMAD and Keto as I wanted the full picture and wanted to do it the right way out of the gate.

    So just over 3 weeks ago I started to follow Keto and OMAD to the letter. Today I am down 25lb in just over 3 weeks. Sounds perhaps extreme but I am following it to the fine letter with not even a single tiny cheat. I am doing this healthy meaning I have purchased all the proper supplements and am monitoring blood glucose and pressure. I was not diabetic at least according to my Dr and the lab results. But I was clearly insulin resistant from what I could tell. In just these few weeks I have seen how my insulin resistance has improved. Now I am just getting started here but I can see how this can be something I can do lifelong. I am currently eating just dinner as this seems to fit best with the family meal and social events. Amazing I am just not hungry all day and even when I get to dinner, I am still not hungry, I am eating just because I have not eaten in 23 hours. For decades if I missed a meal, I was in such a bad mood, so irritable and here I am going a day without food feeling great. This past weekend I did a 48 hour fast and again to my amazement after 48 hour I ate only because I wanted too and not because I was hungry.

    So if you are wondering if this works it does if you follow it.

    However, look out for the pitfalls around you (mostly family) as I am super stubborn and have managed to avoid but it’s not easy.
    •Fact most everyone around you is eating tons of carbs, sugar, several times a day and eating most everything you need to avoid.
    -They will constantly offer you food. They think you are starving; they think they are helping you. They think you are crazy and may even starve to death or make yourself ill.
    -Someone will cook breakfast and lunch smelling up the whole house with food. They will most likely offer you some thinking you have to eat something.
    •Remember they are not on the same diet as you so they will make the same old dinner with tons of carbs.
    -They again will offer you some of the dinner saying this or that is good for you.
    -You can eat it in moderation come on just one glazed donut it won’t kill you.
    -Don’t you know brown rice is good for you, you can have as much as you want.
    -This is made with wheat flour it’s so healthy for you.
    -You haven’t eaten all day reward yourself just try some.
    -It goes on and on you will get tons of expert advice from your family on how the carbs that turn into sugar they are eating are so good for you somehow.
    •You have to Read the Labels.
    -Yikes bad stuff in so much of what is in your pantry and fridge.
    -Oh it’s organic you can eat as much of this ketchup as you want. Yea right second ingredient is sugar.

    The only saving grace is no one argues about salad. So, making and eating a big salad is easy among the carb eaters. Some may give you advice that that eggs you are putting on your salad are so bad for you. That the cottage cheese will clog your arteries so much fat. But I just say remember I haven’t eaten anything all day, this seems to end the health advice for the salad portion of the meal.

    So, my advice is do what you want/need to do not what others around you are telling you is good for you. Make your plan and stick to it! Trust the science behind the plan not the people around you. Trust in the results you are seeing when you follow the plan.

    If you follow Keto and OMAD the correct way you will feel great, and the pounds will just melt off. You can enjoy one large very filling and satisfying meal a day. If you somehow feel like eating breakfast or lunch, just think about how good your dinner will be, how big and filling it will be. Hopefully in time the people around you see the results and start to realize what you are doing is working.

    I am seeing my weight loss stabilizing to a normal pace. Initially you must remember you are eating food all day long, so your system is always full and this itself is weight. So once you move to OMAD 2 whole meals and all that snacking is no longer going into your body, that is several pounds itself. Your systems starts to work two ways food in and trash out, not just one way food in all the time. So, your body has the opportunity to do some housekeeping and get rid of the trash, again this trash is also weight. So initially a larger loss can be expected and it’s not a problem.

    Eating at dinner works well with family and social events so for me this is the best time of the day to have one meal. But I am always ready to skip the meal and go to the next day if needed. I went to a friend’s ad hock for dinner and there was almost nothing acceptable. No salad, no greens at all. But there were some cooked vegetable dishes that I managed to pick out just the acceptable veggies and avoid things like potatoes. It was a very sparse dinner but lucky I was not hungry again just eating because it was my time to eat. I went to another friend’s for dinner a few days back. I did not want to seem like I was giving him a menu, but I mentioned I am following a stick diet and gave some general guidelines. He did have two different salads on the table for dinner this was great. There was an eggplant dish also good but then the rest was loaded with potatoes (no proteins). So, I asked if he had some cheese for the salad and he did, so I made the best of it while eating out. I managed to get a reasonable meal, but I was fully prepared to do without if there was nothing acceptable.

    I think if you are at a restaurant, you can manage but at friends it can be more challenging. What I have done the past two times is took a bottle of water with all my nutritional supplements in it. So even if the meal is not great, I have all the base nutrition supplement needed for the day.

    Dr. Berg has a ton of videos so it can be daunting. I recommend you do pointed searches within his videos. Example say you want to know about insulin or insulin resistance just search his videos for “insulin” or “insulin resistance“ and then read the titles to quickly find what you need. Most of his videos have a recommended follow up videos at the end or in the comments.

    I have been using Dr. Berg’s supplements and all are supporting my Keto/OMAD program well. No matter what just make sure you are supporting your nutritional needs no matter where you buy them.

    Best of luck to all of you I will report back over time with updates.

    1. Thanks for your positive feedback and encouragement, Douglass! I just finished a 66 hour fast and now am starting keto and omad..Dr. Berg’s videos have been helping me to cure my Sibo..ordered and have nutritional yeast, biosalts, wheat powder, d3 and k2..and am on my way! No craving for sugar after these past 3 days and am began to exercise with small intense workouts..get the food thing at family houses..go in prepared and I will be fine..keep up the great work!
      Thank God for Dr. Berg and his teachings on helping us get to good health!!😊

    2. Such a detailed report. So happy for your success. I started omad straight away on beginning keto program. The hardest part has been getting all the information I need and not make mistakes. Immediately lost 9-10 lbs in 5 days from water.

    3. @Tony Davies Thanks. I am down 42lb to date. OMAD has been great and intermittent fasting has really restored a lot of my heath. Keto also has been good the combo of all 3 is very powerful for weight loss.

  17. I just want to say Thank you Dr. Berg. I watched this 3 months ago with an A1c of 9.3 and now it is down to 6. ❤️ Thank you so much!

  18. I appreciate the straight forward simplified explanation. I get easily overwhelmed when there’s too much information and this is perfect!! Thank you Dr Berg!!!

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