Visualize Your Plate Instead of Counting Calories
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What should your plate look like on keto? Take a look.
2:22 Fats and Proteins
5:15 How to bulletproof your immune system
In this video, we’re going to talk about macros and how to visualize your plate instead of counting calories.
The three macronutrients are proteins, fats, and carbohydrates.
Most foods are not 100% one macro—they often contain multiple macros.
Let’s start breaking down your meal plate.
You want the majority of your carbohydrates to come from vegetables. The average person needs at least 7 cups/servings of vegetables every day.
One cup of vegetables is roughly a fist full of salad. If you’re consuming more dense vegetables—broccoli, cauliflower, bell peppers, carrots—then you only need about 3.5 cups/servings per day.
You can also include a small number of berries in your diet, which count as carbohydrates.
Olives, hummus, and avocados are a combination of carbohydrates and fats.
Fats and proteins are often combined.
The fattiest proteins are the best to consume on a healthy keto diet. Avoid all low-fat proteins and do not trim the fat off of full-fat meats.
3-5 oz of protein per meal is ideal. For men, this is 1-2 pieces of protein that are about the size of the palm of your hand. For women, about 1 palm worth of protein. This would be similar to 2-4 eggs, one handful of nuts, 2 thumb-sized pieces of cheese, or 1-2 thumb-sized servings of nut butter.
Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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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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Thanks for watching. I hope this helped explain how to visualize your plate instead of counting calories. I’ll see you in the next video.