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Dr.Berg’s Healthy Keto Basics: Step 2: WHAT TO EAT

alright guys you just watched my basic
plan the overview this is video 2 we're going to dig into some more of the
details this is mainly for people that are new to my channel again I have 2500
videos and if you can get lost in all the details this is the second video
that you should watch and we're combining a healthy keto within a minute
fasting okay alright number one you want to go as long as you can in the morning
without eating you just don't want to eat unless you're hungry that's the the
thing that you need to focus on because so many people eat when they're not
hungry and they're wondering why it's not working they're not getting results
because the body finally is burning fat and then you start eating what will
happen is you're gonna raise insulin and then if your instants gonna come high
and then it's gonna push your blood Sugar's low then you're gonna be hungry
an hour and a half later so really it's what you ate the night
before that's gonna dictate if you're hungry in the morning if you do this
correctly like I'm showing you with just two meals a day you're gonna wake up in
the morning not hungry so the goal is to go as long as you can you may find that
you can't go all the way to lunch you have to eat it like 11 o'clock fine eat
your breakfast there okay but what will happen you want to keep pushing it to
the point where your your body is fully adapted to fat-burning you're no longer
sugar burning that could take three days up to five days sometimes it takes
longer to get into full ketosis alright so that's the first rule of thumb if we
can do two meals with a four-hour window okay and what that means is that we eat
and then we wait for hours and we eat again that's your window that will give
you a 20 hour fasting period that's incredible that's enough to see some
serious results the only time that would not work for someone as far as weight
loss goes is let's say they're going through menopause they have a slow
thyroid condition and they have a history of dieting and their metabolism
is so slow they're gonna have to push these together
have one meal a day and then they will lose weight and there are even people
that still will lose just a little bit on this and they might need to go even
longer because their metabolism is so dead and I've had this happen not to a
lot of people but certain people that just you know from birth they just had a
slow metabolism for one thing or another and they need to go like probably eat
every other day okay that's just what they need to do until the system heals
but for everyone else we're going to talk about what are you gonna eat on
this first meal and the second meal I've surveyed a lot of people and this is
what they eat and this is what I hate eggs I do four eggs a day you can do 2
to 4 eggs pasture-raised or organic eggs they're a little more expensive but
they're worth it now it's really important to eat healthy eggs because
the factory farm eggs are just so bad they're just terrible then we have
avocado avocado has tremendous amount of potassium and really good fats to help
you go longer cheese now if you are a guy and you have
a prostate condition don't do the cheese but if you have a high quality organic
cheese from a grass-fed cow goat's cheese is even better not a problem okay
so then we have bacon some people don't want to do bacon that's totally fine I
like bacon I do bacon from the farmers market if you're gonna go to a huffin
store get the nitrate free Organic bacon with with sugars less than one gram okay
bacon by the way and pork has high levels of vitamin b1 and for those
people are saying bacon is unhealthy yet they're consuming chicken I would beg to
differ because chicken is really disgusting unless you're doing again
from the farmers market okay nut butters you can do almond butter peanut butter
make sure there's no sugar in it maybe a couple of tablespoons now the reason for
this is to give you enough fat especially in the beginning so you can
go longer okay without getting hungry you know you're eating at 12 you have a
hamburger or a piece of meat or any a lamb or whatever meat that you want
three to six ounces let's say you're younger and you have a faster metabolism
then you do eight ounces let's say for example you're an athlete you do eight
ounces let's say you're a very large person you need more protein do eight
ounces I wouldn't want to go over eight ounces per meal now we're not talking
about actual protein grams we're talking about the actual product of meat itself
okay three to six ounces or eight ounces so you don't have to calculate the grams
inside that meat but it is a big difference and then we consume our
vegetables you can steam them you can have some raw or the salad I do a lot of
salads we need a large amount of salad so some people break up their salad
between this meal here in this meal and they do maybe five cups and five cups or
maybe four cups and four cups I mean four cups is not that that much it's
just it's kind of like a medium sized salad I personally do all of my salad at
one sitting I'll do like ten cups and sometimes I'll do more than that so I'm
used to it if you feel worse with consuming those
greens that means that you're microbes are not quite in the right place you
might have a condition called SIBO I'll put a link down below in which case you
want to cut back on your vegetables because what's gonna happen the fiber in
the vegetable is going to retain fluid and you're gonna feel bloated and you're
gonna your weight loss is not gonna come off it's not because you're not losing
weight it's because you're retaining fluid okay just realize you want to feel
good after consuming this and you may have to eat small amounts and gradually
increase it because guess who's eating your the fiber from your vegetables the
microbes and they might not be plentiful enough to do that so there's many
different reasons I'll put a video down below just on that one topic olive oil
balsamic vinaigrette is a great dressing maybe a handful of nuts some seeds
because we want that fat so this is like one option of a meal this is another
option of meal just to give you an example I put a link down below to my
website because I have a lot of different examples of different meals I
have a whole recipe but this would be an example of a typical meal for someone
okay let's say you do fish I love salmon is one of the best proteins because it
has omega-3 we want to do quality protein so you can also do sardines
believe it or not there are good fats in sardines I did a video on that for
seafood okay this gives you the iodine so you do
your fish or seafood your salad this is for your dinner and a fat bomb what is
the fat bomb it's like a little cookie with healthy fats in it you can make
recipes for this a lot of people consume the fat bomb just to get them satisfied
so they can go from one meal to the next as your body adapts to fat burning you
probably won't even need that because you're burning your own fat but in the
beginning it's really helpful here's another option for some food you can do
chicken with the skin preferably nice and crispy or chicken wings let's say
you do again treat it 6 ounces of chicken and chicken wings do your
protein it's moderate protein asparagus ok or any other vegetable that you like
or your salad and then you do olives as your fat okay
I do a lot of nuts myself I do that after the meal to the point where I'm
like really satisfied so I can go longer but the key is not snacking at night so
you want to add enough fat to go from this meal all the way to breakfast now
the number one weakness people have I just realized was boredom so you're
gonna have to keep really busy right here and make sure you're not bored so
you don't eat the wrong thing you can consume your vitamins it's not a problem
any time of the day apple cider vinegar teaspoon and some lemon is really good
to have when you drink water coffee in the morning try to just do one you can
do tea you can add some bulletproof that's a MCT oil coconut oil you can put
that blend that in your drink if you want especially in the beginning to
allow you to go without having the first meal
not a problem but if you find that that slows down your weight loss as you do
this over a period of a couple weeks and you might want to drop out the extra fat
urged a snack that means you need more fat and more greens more vegetables
those two things will solve the problem if you crave bread you need more B
vitamins I recommend electrolytes a good powder
B vitamins and or nutritional yeast you can get them in tablets very important
just to make this transition smooth so you have no problems C so don't be
afraid to add more sea salt because you're gonna need more salt you're gonna
dump more fluid on this program and so you have to replace it
the best time to exercise is when you're fasting so in the morning okay it's
actually you get better benefits realize that it could take longer to adapt but
the way that you know you're in hardcore ketosis is that you crave nothing
you're not even hungry anymore that's when you know what's really working
better than any other test this should give you the next layer of information
or knowledge you need to know and I will see you in the third video if you're
liking this content please subscribe now and I will actually keep you updated on
future videos

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