Dr. Berg’s Healthy Keto Basics: START HERE


Hi guys, listen I have 2500 videos okay
on YouTube 2500 so sometimes when you go to the
channel it’s hard to find where to start because it’s all random so I wanted to
create a beginners video the basics so if you’re new to my channel if you have
friends and family members that are new to my program this is the first video to
watch okay so let me just kind of break it down and make it really really fast
keto or ketosis what does keto mean when you burn fat your fat breaks down into
these things called ketones your body can then use those as fuel okay so your
body can actually run on ketones it’s a much much better fuel source than sugar
fuel that most people run on it’s cleaner fuel it creates a lot of other
benefits which I get into in other videos okay so keto basically means
you’re burning fat okay healthy keto is a version of regular
ketosis but with a twist a principle that I use is you don’t lose weight and
get healthy you have to get healthy first to then lose weight so getting
healthy basically means in relationship to eating providing all of your
nutrients okay so you’re eating foods that are high-quality that provide all
the nutrients so you get the requirements that our bodies need so
what I recommend is something called healthy ketosis all right so that’s the
version the other action that I recommend is something called IF what
is that that’s intermittent fasting what is that
that is a it’s not a diet it’s a pattern of eating and not eating so instead of
doing three meals or six meals a day or snacks in between the meals you’re
eating less frequently why because every time you eat you raise a hormone insulin
too much insulin is very dangerous in the body so what we’re trying to do with
healthy ketosis and intermittent fasting is reduce the
excess of insulin we’re not trying to make it down to zero we’re just trying
to get rid of the excess the vast majority of the population has excess
insulin but they’ve never been tested the doctors usually don’t test it
they’re focusing on your blood sugars or blood glucose but not fasting insulin
okay I have videos on that but just oh you can watch another video but the
point is that we’re trying to lower insulin so to do that you need to eat
less frequently let’s say you start with three meals per day with no snacks and
then you go to two meals a day no snacks and that would be considered intermittent
fasting and some people do one meal a day but the point is that it’s just
eating less frequent it’s not necessarily focused on lowering calories
even though you will be consuming less calories that focus is not on calories
it’s about eating less frequently at the end of the day we want to provide all
the nutrients so we need a certain amount of calories the cool thing about
intermittent fasting is that because you’re eating less frequent the
requirements from nutrients go down because the body starts being
conservative with its nutrients it starts holding or retaining more
nutrients so what you would need for three meals a day okay as far as
nutrients you would need less nutrients for two meals a day just because the
body adapts sometimes people are concerned about losing muscle mass well
the other cool thing is that when you’re doing intermittent fasting certain hormones
like growth hormone increases dramatically to protect the muscles from
being lost okay so your body tends to now conserve protein as well when you do
intermittent fasting so you’re not going to lose muscle mass so the two main
things that help you lower insulin are the reduction of carbohydrates I’m
talking about the sugar refined carbs the grains the pasta the cereal the
biscuits the waffles the juice the alcohol I have a lot of videos on this
right here like a ton but that just kind of gives you the summary and also number
two eating less frequently what we’re doing when we actually drop
carbs and we eat less frequently is where adapting to fat-burning you’re
actually making a new cellular machinery to run your body on fat fuel okay and no
longer on sugar now what happens when you consume too many carbs the insulin
comes in and takes it out and converts it to fat so a lot of the fat on your
body right now has come from the carbohydrates not necessarily the fat
that you ate but the carbohydrates that you ate the other thing that people
don’t realize is this in the presence of too much insulin you can’t lose this fat
so if you have a stubborn metabolism and you can’t lose weight we know you have
too much insulin is there a quick test to know if you have too much insulin yes
just look down right now and if you could see your belly you have too much
insulin because these are the main symptoms of high insulin belly fat high
blood pressure high cholesterol fatigue especially after eating decrease
cognitive function lack of focus poor memory Moody irritable sometimes
depressed grouchy because the blood sugar issue cravings for carbs for sure
and you’re hungry all the time especially between meals when you get
your body in the fat burning and now your body is burning fat between meals
because before it wasn’t it was dependent on your diet and dietary sugar
so now when you’re burning your own fat wow you get rid of the hunger okay
you’re not hungry anymore it makes it easy to do this you don’t crave anymore
that’s why healthy keto and intermittent fasting is very successful long-term
because it allows you to stick to it because you’re not hungry all the time
you’re not craving sometimes when you look up keto you’ll see this little pie
chart thing right here it’ll say 20% protein maybe 70% or 65% fat as far as
the total calories 5% carbs okay this is very confusing for people because you
have to calculate calories into grams and this and that
this is the simplicity right here if you just envision your plate, okay this is
your plate half of the plate should be salad or vegetables okay a quarter of the
plate should be protein and the other quarter should be fat
so this 65 or 70 percent fat which seems like a lot of fat now remember one gram
of fat is more than twice the calories of carbs and protein so this is
misleading in reality the volume of fat is really only you know a quarter of
your plate and and lot of this fat is actually mixed with the protein so it’s
not as much as you think and then we have the small amount of carbs out here
just to keep it really really simple okay and healthy keto and intermittent
fasting is not just about weight loss it’s about getting you super healthy for
reducing inflammation for helping your cognitive function helping your overall
mood making the body work better okay so now that you have the basics now you can
go to the rest of the videos thanks for

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100 thoughts on “Dr. Berg’s Healthy Keto Basics: START HERE”

  1. Lethubuhle Hlongwane says:

    Awkward moment Dr. Berg says I must look down at my gut but I can’t see past my tits 🙃🌚🤣

  2. fishygal53 says:

    I look down and see my breasts.. so that means im high in estrogen right? Haha

  3. Nicole Williams says:

    can you follow this plan with Keto and Intermittent fasting while breastfeeding?

  4. Happy Thoughts says:

    Both you and Thomas DeLauer are amazing! Thank you for all your help!!

  5. Emelda Goodridge says:

    I started the keto diet two weeks now and start feeling better about myself

  6. Shelley Compton says:

    QUESTION: how do you prevent "sagging" skin with weight loss. I have 65 to lose?????????

  7. Larissa Whitt says:

    THIS MAKES SO MUCH SENSE!!! I have Insulin resistance/ pcos and I am struggling! You just broke this down the best I’ve seen. Thank you!

  8. Diana Manotti says:

    Dr. Berg, I really can't go through the day without a little bit of carbs in between lunch and dinner. Any suggestions?

  9. saleem akhtar says:

    I am facing hair fall doctor during keto what should I do plz suggest.

  10. Roro rere says:

    Damn I'm only 19and I have all the symptoms not fat at all ,but always tired I'm sick of that

  11. Ms. Sturry says:

    Thank you

  12. StopandSmell TheRoses says:

    Dr Berg, I have been putting in a keto app of my food etc… I am averaging 900 calories a day. And the app says I should have 1600 calories… but I never eat that much food… ever. I am 5’10” and 43 years old. Large boned ( wrist is 7” ) and up to this week, I have live a sedentary life for the most part…. ( this week I have used a treadmill and a Pilates machine… everyday at different levels of intensities….
    I have intermittent fasted for the last year… but just ate what ever I have wanted… I do love my sweets!) so… now I am staring my day with food grade hydrogen peroxide and distilled water, then chase that with morienga tea, and I put apple cider vinegar, half a lemon, cinnamon and cayenne pepper (just to cover all my bases ) so by lunch I eat something eggy with a salad and my organic full food vitamins
    and then I’m ready for dinner at 6 … done. Is it going to stop my process to have less food… ? I’m taking my organic vitamins… so why do I need more food if I’m not hungry at all?
    My assumption is that my body is telling me it doesn’t need more, cause it’s taking care of itself right? Help ? What would you suggest I try for my situation
    Thanks 😘💕
    ( health problems, none. Medications, none. )

  13. Bursleygirl says:

    I wish you were in the uk,I desperately need to lose weight but have health issues including needing to have a daily growth hormone injection.
    I need an expert in this area so I do this safely without detriment to my health.

  14. J Marie says:


  15. denise fletcher says:

    I started on keto this week. So far, it's been delicious and I've not felt the soul sucking, sanity shredding hunger I always feel on a restricted diet. Every morning, I look at my plate of bacon and guacamole and think, "this is the beginning of a beautiful friendship" 😆

  16. Jennifer Barnea says:

    You are simply the best😍

  17. Paradev Paradev says:

    Doctor my request is to make video for vegetarians as in india majority is vegetarian people.. can u do what to eat for vegetarian people for keto..

  18. Jacqueline Kizer says:

    To Dr Berg I need to know how to keep loosing weight I was 225 when I started keto and am 216 and need it to keep coming off need a meal plan that’s good.

  19. the tangent says:

    Day 17 of muddling through keto/low carb. I have had a condition that mimics dysautonomia, female hormone related I believe, menopausal. (Yes, I've seen cardiologists and docs who jump at the chance to prescribe a basically healthy heart beta blockers. Um, no.) I do have hypertension and need to lose about 40-50#. I also have a really physical job part of the week that leaves me drenched in sweat. I've been trying to up my salt and even add magnesium glycinate, and today I ate a whole can of spinach for the potassium. At night, off and on for years I get adrenaline surges (pots related) and this keto-ing is really making it mad. My blood pressure was up today even after the spinach and later zucchini as well as not a lot of calories today. I'm about to switch to Paleo because the racing heart is driving me nuts. Anybody have any ideas? I really want to lose weight but something isn't agreeing with the dysautonomia.

  20. Knowlege Fair says:

    Sir your teachings are simple and awsome.

  21. rachid id says:

    shame of us we muslims we not fast as it should be we eat in ramadan more than other days .prophet muhamed (pbuh) said fast and you will be healthy

  22. dawn johnson says:

    Your the best Dr. Berg. No one else have I understood more than you.

  23. ERROR 404 NOT FOUND says:

    For 30% of people who are watching this video and have Sick liver like i do and theyre weight its going from 70kg to 73,5kg just coz eating 1 wrong thing dont this keto diet it will not help just drink a lot of water and dont eat Junk food and hard foods at all this diet its for those who have healthy liver gall bladder this diet its mxitape of a lot of fucking FAT this will not help if you dont belive me just keep on wasting youre time and those who readed this comment will thank me later.

  24. Nancy Wilcocks says:

    I don't find the extra pics all that appealing. I don't need a pic of a vitamin pill when dr. Berg is talking about vitamins, or a picture of a person running with the word keto on it, etc. Love the teaching and dr. Berg.

  25. live and let live says:

    Hi Doctor Berg, tomorrow I'm going to start your advice, tomorrow. I've been trying for ages. I am 777kg and want to come down to at least 64kg. Let's see what happens. Be back next week with an update. Thank you,

  26. scooterose100 says:

    Thank you so much for helping us understand and change our lives for the better!!!

  27. Shannon Schultz says:

    Who else here skinny but just wants to get healthier? How about some more videos for us Dr. Berg?!

  28. 06namek says:

    Is keto better than IF? I’ve been doing IF for about a month and have lost 5 lbs without even working out

  29. Lungiswa Bushula says:

    Is it safe to do keto while breastfeeding?

  30. Lisa Edmundson says:

    Thank you Dr Berg

  31. Africo says:

    Is it possible to email DrBerg ?

  32. Ltrainsns Ns says:

    Can you drink beer

  33. Shiphrah Woodbury says:

    Thank u Dr. Berg😉

  34. Master Chief says:

    30% protein?

  35. Latisa Wooten says:

    You explained this well Dr. Berg. I was so confused on the benefits of a keto diet and IF. Thanks so much! 😊

  36. Chris Living says:

    Thanks for the video! I have a question about cocoa butter in Keto. Is it good? What is the reason no one ever mentions it? I would rather prefer it to coconut oil, not in the same quantities, of course. What say you?? TIA.

  37. Claire Griffiths says:

    How does this work for people who want to eat plant based meals? I don't eat meat or fish and can't eat eggs or dairy. Do beans, lentils, tofu etc count towards the 25% protein?

  38. denise3676 says:

    Omg….Dr. Berg had me almost choking when he said "Is there a quick test for too much insulin? Yes, just look down at your belly…."🤣🤣🤣….both laughing and crying right now as I look at my belly….I've got wayyy too much insulin doc!!!

  39. vigilantezack says:

    I look down and see my belly because everything makes me bloat! 1 week on keto, still bloat issues. Think it's the dairy, need to sub that.

  40. Philomena Fernandes says:

    Not new to your channel, but do love the quality of content you put online, much love from India, Good luck!!

  41. Shelley Viohl says:

    I’d be healthy if I had a chef. I cannot cook meat.

  42. Jamie Nolastname says:

    I’m on my second week.
    I admit to doing dirt keto
    And feel like my weight loss slowed
    Down for reason. Will
    Try to shop for
    Cleaner food next week. And will try to intermittently fast

  43. Shirin Ameli says:

    Hello Dr.Berg,
    I have high cholesterol and am under simvastatin 20mg per day prescription for many years and its 5 days I am on keto diet… please let me know do I have to stop my cholesterol pill or continue?

  44. Hajji Powell says:

    That will cause some ppl to pass out.

  45. بنت البحرين says:

    Can I do keto for hyperparathyroid???low vd and anemia?

  46. Clive Green says:

    I just don't get why you have to fast I've tried keto it worked great at first then fails I'm sure it wrecks your metabolism why Chinese thin I'm sure he read this on Google here diet for you chubbies me to eat less move more it ain't rocket science kale breakfast kale for dinner b s I'm tired of this keto nonesence the most healthiest people on planet eat high carb diets the blue zone very little animal products and fat can't you do a Vidio Dr berg on blue zone please one Dr says eat low carb the other eat high carb yet all the high carb Dr our slim so confusing

  47. Zachary Nantz says:

    I'm so glad that I found your channel. Great content!! This stuff is helping my health as a diabetic tremendously!

  48. Christy Honore says:

    @1:39 the video shuts off… I restarted YouTube to see if it was me, still happens!

  49. Filza Khan says:

    I am 170cm and I weight 75kg. Today is 11 August and I will come back next month to tell you my weight. I can do this 💪🏻

  50. Redd Bull says:

    Oh i have all symptoms of high insuline 🙁 😂. But i cant cut on carbs neither the intermittent meals 😢. Any advice

  51. Tara Tara Cumming says:

    I love dr Berg! Marry me?

  52. michelle siedler says:

    simple and efficient !

  53. hala seror says:

    Hello. Does keto pills safe to use to lose weight and how to know the best brand ?

  54. Natalie 1234 says:

    Hi Doc. Is this safe if I am underweight? I don't want to lose any weight but would like to eat in a way that is best for my body. I eat mostly meat, potatoes, rice, spelt, nuts veg and fruit. I eat very 4 hours otherwise I get really grouchy and exhausted.

  55. Anastasia F says:

    Hello, Dr Berg! Please tell me, if I have a disease with my bones (consolidation), can I sit on healthy keto? Sorry for my English

  56. Oh Sheila!! 50plus club! says:

    Thanks for the information…

  57. Lucy Lanuchi says:

    Dr. Berg can I do keto as a vegetarian?

  58. Donna says:

    All this info is good but how about some examples of what the Dr eats in a day and some recipes to help switch over to the KETO diet. I understand the cutting carbs, gmo & sugars but could use help swapping out bad foods w hidden sugars and such. Is it necessary to begin this lifestyle under a Dr care or with a nutritionist? Our culture makes it much easier to eat all the wrong foods.

  59. ForeverJamz says:

    Could you teach on keto and lactation? Ive heard that milk supply plummets when carbs are drastically reduced. I have tons of excess weight from having children but I'm nursing a baby and afraid milk quality or supply will suffer. I was also hypoglycemic as a teenager but i'm not sure if I still am or not. I'm 29 now.

  60. Dark Rainbow says:

    Like a dope I ate 50g of carbs today. Oops!

    Those were good tacos though.

  61. basha G says:

    How do we do keto if someone has liver disease or gallbladder issues? I dont think they can process that much fat.

  62. Wayne says:

    Awesome explanation Dr. Berg. Now I understand how it all works.

  63. Matthew Freeland says:

    Love your channel ! You speak my language were I understand. Thank you!

  64. koring koring says:

    based on my lab test result my cholestrol, triglycerides, ldl, hldl, are high is it ok for me the keto diet?

  65. Matthew Gilbert says:

    40K Likes, and only 432 dislikes! Ok, now I have to watch!

  66. Kenneth Peck says:

    Dr. Berg, 10 Years ago I had Gastric Bypass (R N Y), lost 100+ pound and kept it off for 7 years (115 lbs). About 3 years ago, weight started creeping back and now up to 154. Liver is a mess (high AST, ALT and ALK Phs) Is the normal Keto diet ok for Gastric Bypass patients or are their other things to consider post Gst Byps?

  67. Adam Jackson says:

    Hello Doctor

  68. TheBrazicanChick says:

    Does anyone know if Keto is dangerous in someone who has hypothyroidism. I can't seem to get my thyroid right even on levothyroxine.

  69. Ledia Hammond says:

    Keto has been the best thing that I've ever done for myself🙏👍😁

  70. Ledia Hammond says:

    Thanks for all the videos Doc, I share them with family and friends, I want people to see, they can heal themselves🙏 THANK YOU

  71. Daniel Ly says:

    Starting today! Will let you know how it goes in a month.

  72. Rich Wilson says:

    Ok dr Berg. How to keto being on prednisone

  73. Muhammad Saad Zaheer says:

    im gona start my keto diet with u 🙂 ur my guru now

  74. Marshall Thompson says:

    Dr. Berg, I have had weight loss surgery. That was three years ago. Since then I have gain the weight back. But I still have a limitation on how much food I can eat. Will Keto still be beneficial for me?

  75. Sooner boy says:

    Dr. Berg. Thank You for saving and changing my life.

  76. CJS929 says:

    The fasting really helps. As Emily Blunt said in The Devil Wears Prada, "I'm just one stomach flu away from my goal weight" … i.e., fasting.

  77. adam ameer says:

    Hi if u can tell us about the vitamin B17 thank u

  78. Stacey Barbaro says:

    Hi Dr.Berg. could you address a question regarding somebody on Methadone for pain. When I was prescribed it, I gained 60lbs. It's a medication known for weight gain. Does the ketogenic diet work for people on Methadone?

  79. eshu khan says:

    Hi. Sugars are not good for a healthy keto process, so i wanted to know about fruits. Can we add fruits in our keto diet or not?

  80. raz7573 says:

    Been doing Keto since January. Been losing about 2 lbs per month. Starting the intermittent fasting tomorrow.

  81. Mary Carty says:

    It should not be called a DIET…instead call it a life style change.😊

  82. Dana Karloz says:

    School starts on September 3rd…that’s when the real fun starts! Keto and IF will be my mainstay until I celebrate with a crab cake on my birthday in October 🤓

  83. Micaella Diaz says:

    Video stops at 1:30

  84. island free says:

    You have saved me,,,!!!!!! Im sure I have lost 5lbin 14days I stopped wheat and dairy ..except butter for my vitamins inflammation and I feel great, power drink and cauliflower pizza, chia pudding, and veggies …new life yea!!!!…. No cravings

  85. Sad Eyes says:

    I have PCOS and I'm researching Keto…

  86. nayera mourad says:

    Great videos Dr.berg . I have a question though, I wanna start keto but I'm worried since I already have high cholesterol and lipid levels. Is keto safe for me. I also take retin A medication so my liver is already stressed

  87. hentai loli says:

    is honey considered carbs or sugars? i use it to replace carbs in my diet

  88. Joann Garner says:

    I have been on Keto since April 2019 and have not detered at all. I'm amazed that I haven't cheated because that's usually the norm for me. It's now August and have lost only 10 pounds. On top of that, it goes up then back down. I decided to go from 30 carbs to 25 carbs then to 20. I need to lose at least 85 pounds and although I am in no hurry, thought in 4 months there would be at least 20 pounds off. I am enjoying Keto but do you think it might not work for some people?

  89. Gara Mayumi says:

    Thanks be to God Dr.Berg

  90. Queen Anemia says:

    This is really interesting. I've recently been diagnosed as insulin resistant, and started doing 16/8 fast (sometime 20/4) I didn't know about growth hormones preserving protein which is good, because I'm trying to strengthen my muscles as well as reduce my body fat percentage ie: FAT GUT. Nothing like a DEXA scan motivation! ALSO, like he said, my blood sugars are normal so my doctor said I was fine, but I pushed for insulin test (because I was getting fatter and not eating more), and it came back insulin resistant! Hoping I can fix it and not end up diabetic.

  91. Cherry Howland says:

    Will you live with me?!?! Or at least be my friend.
    Thank you for giving valuable info and breaking it down for us. Soooo thankful.

  92. dave o says:

    Not sure if I will get a reply, any who earlier this month I dropped carbs/sugar first then kinda moved into what I thought was keto until I saw this video, so I'm now trying to make a 4-hour window with 2 meals. My plan is to eat 3 eggs, 4 bacon and a handful of broccoli for my first meal which TBH I can easily do daily as I like all 3 of those then for my 2nd meal I'm thinking one of salmon/chicken/hamburger/steak with another handful or two of broccoli or asparagus then I'll add a salad with nuts. Generally, salad for me is just raw spinach.

    So my questions are these.

    Am I better off buying a salad mix bag for various greens, if so then would it be ok to do like 50/50 mix greens with spinach? also, I'm partial to pecans, so I was thinking that plus saw a small handful of pecans? I don't need dressing, but would I be better off using an olive oil/vinegar dressing? Sorry if this information is something you may find easily answerable but I've honestly watched lots of various videos, tried to google, etc… Also, if there are any sites that are recommended by anyone here I would love to use those too.

    Thanks for taking the time to read this and I appreciate any help someone can offer. This seemed like the best place for me to ask these questions if there is anything with my meals that could be altered to be more keto-friendly or if someone has thoughts or recommendations than I would love to hear them.

    This video was huge for me, this % of fat, protein, carbs, was very confusing to me, the dinner plate blew my mind.

  93. abhishek patra says:


  94. gangelo says:

    I can hardly eat anything I’m so full – even after an 18 hour fast. I couldn’t finish 5 oz. of salmon. Nothing else. No room for veggies, is that bad? Never in my life been without cravings until now. I have severe GERD which I’m trying to deal with also and eliminating carbs (grains in particular) and all sugars. I’ve been off my PPI’s for a week now that I’ve been on for over 30 years. I use high quality CBD oil 3x/day also to help the GERD – that stuff is amazing.

    AWESOME videos THANK YOU!!!

  95. Elizabeth Simon says:

    Thank you Dr Berg for video it's interesting Dr Berg what's your advice on fatty liver?

  96. athena energy Shine says:

    I need help I wanted to do a flush but I think I did it wrong last time or take the wrong dosage Epsom salt. What happen was I did a 27 day water fast. That went great all the pain was gone except I started to become nauseous from the fast. So I stopped the water fast. Then I decided to try to flush out gall stones as I thought it will be easier where there’s no obstruction with food. So I juice apple and drank it for five days. Then on the fifth day I put about 3/4 cup Epsom salt into a glass of water. I drank it all at once. But it made me feel sick so it made me threw up so I did not continue. With the second dose of Epsom salt or the olive oil. But I was in pain all over Then I had some solder pain so I decided to do Epsom bath. Now I am completely in pain. If I keep getting pain the doctor said I might have to have my gall bladder remove. I really don’t want that. So can anyone tell me the right dosage. I weight 60kg at 150cm height. Now I am craving salt. I am a vegan who want to lower carb. I am eating veg, nuts, seed, tofu, tempeh beans and lentils but I have cravings now after the I took the Epsom salt. I am doing IF eating twice a day and do water fast once a week. I snack sometimes and only eat unhealthy when I eat out and can’t find option

  97. Ramon Koroheke says:

    Doctor Berg. I Absolutely Love You. You saved my frikkn Life! ❤️

  98. Chantelle Johnston says:

    Woah, your pace of speaking, and voice, are so relaxing. Calms my anxiety… Maybe I should start speaking slower and calmer. So relieving. 🍃🍂🌾

  99. Karam Lazieh says:

    Dr berge I start the keto but I tray one meal I stapes all the bread wheat potatoes rice and I lowered the long acting insulin by 40 percent my sugar is 135-140 but I lost about 2 lb what I have to do please when I look down I don’t see mine from big belly My 308 lb and I don’t want to do operation thanks

  100. Second Sister says:

    Why haven't doctors and weight loss specialists known about fat burning all along? It's always been "Reduce calorie intake" to lose weight. Now it's "Eat high fat foods" to lose weight. I'm still not convinced that the high fat diet is healthy regarding cholesterol.

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