Take Dr. Berg’s Advanced Evaluation Quiz: http://bit.ly/EvalQuiz
Take Dr. Berg’s Free Keto Mini-Course: http://pxlme.me/-i717vtY or go here: https://www.drberg.com/how-to-do-ketosis
Download Keto Essentials
Dr. Berg talks about 3 important tips with the low carb, higher fat ketogenic diet tweaks.
1. 20-50 grams of carbs
-go with higher quality of carbs. Don’t worry about including your vegetable carbs as a part of this formula.
2. Add intermittent fasting to a ketogenic diet. Every time you eat, you stimulate insulin to some degree. Adding this will help reduce insulin.
3. Nutrient-dense fats. You want to ensure you consume fats that higher amount of nutrients – wild caught fish, grass fed meats and dairy, coconut oil, grass fed butter, olive, olive oils and fish.
Hey guys, in this video I am going to share this 3 important low carb high fat ketogenic diet tweaks. The ketogenic diet basically says that you can 20 to 50g of carbohydrates and a lot of times people don’t differentiate what carbohydrates they were using. If you take 1 cup of spinach with 20g of carbohydrates, there is only two and a half cups. When you do a 50grams there is only 6.25 cups. So in your mind if you are including the vegetable family and you are doing 20 carbs you are doing like 2 cups of spinach that is not going to give you the nutrients and vitamins that you need to keep you healthy. 1 cup of kale, 20 grams is 1 cup, 50grams is 1 and a half cups. Imagine having that in small amounts, that is not enough. 1 cup of bell pepper is 20 grams, 2 cup is 50 grams. 1 cup of spring greens like a salad mixture, 2.5 cups would be 20grams, 6.25 cups would be 50 grams. In other words, you have to consume 7 to 10 cups of vegetables that is tweak number 1. And don’t let 20-50g dosage restrict your vegetable intake, you got to keep this high because if you do ketogenic diet without the vegetables you tend to end up in a fatty liver. Number 2, we want to add intermittent fasting into the ketogenic diet. The ketogenic diet doesn’t normally have an intermittent fasting, they allow snacks. So why do we have to do that? Simply because of the principle or the physiological fact that everytime you eat whether its fat or protein, you stimulate insulin to some degree. If you want to handle insulin resistance prediabetes, we have to include intermittent fasting as part of this eating plan. No. 3, nutrient dense fats, when you look up a traditional ketogenic diet, it doesn’t differentiate the types of fats that you need, you could mistakenly just consume all of the fats to MCT oil which bytheway doesn’t have a lot of fat-soluble vitamins in it or like heavy cream, they don’t differentiate hormones in that milk product or not. Or vegetable oils, they don’t differentiate if it is a soy oil or corn oil, or some other oil that could be harmful because its GMO. Here are some healthy facts, the fats that is normally in the proteins that you eat, like in different meats like grass-fed beef or grass-fed dairy, the normal fats in there are actually good for you. Coconut oil, grass-fed butter, olive oil, olives, avocados, nuts, nut butters, fish, wild caught
DR. BERG’S SHOP: http://shop.drberg.com/
Follow us on FACEBOOK: fb.me/DrEricBerg
Send a Message to Dr. Berg and his team: m.me/DrEricBerg
ABOUT DR. BERG: https://www.drberg.com/dr-eric-berg/bio
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. 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.