Dr. Berg’s Meals and Intermittent Fasting Pattern

Dr. Berg’s Meals and Intermittent Fasting Pattern

Dr. Berg’s Meals and Intermittent Fasting Pattern

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so recently someone had a question what have I been eating lately and what is my intermittent fasting routine so I want to talk about that in this video I have some other videos and you’re gonna find it’s very similar to the last video so I I’m not changing very often I just I can pretty much eat the same thing every single day Karen cannot just she has to vary it up so this is what I do in the morning five o’clock I get up I go to bed at 10:30 doing this in a minute fasting I need less sleep okay so I do my coffee organic and sometimes I use half and half but I prefer to use heavy cream okay and it’s grass-fed and then I do one packet of xylitol now the amount of coffee I drink is a very small cup okay because I abused myself in college I used to drink pots of coffee and I burn up madrina ‘ls so I no longer do that I just have one small cup and I’m good for the whole day so I’ll do that at 5 at 6 I will get some water with lemon usually I’ll do 1 to 2 ounces of organic lemon juice sometimes they’ll use real lemons and I’ll have like maybe I number 12 the 16 ounces of water and that’s when I take my vitamins okay so that’s at 6 and then I’m not gonna eat until between 1 and 3 o’clock now I am absolutely not hungry at this point of the day if I had my way I would actually just do one meal a day all that right but I don’t because I lose too much weight I’m six-two I weigh 180 pounds if I do one meal a day I will get down to like 177 and I don’t like that so I like 180 I feel comfortable with that and but it’s very difficult to consume that many calories because I would have to consume them like I don’t know 3,000 to 3,500 calories in one meal and that’s really really tough so I’ll break it up between two meals so the first meal is between 1 and 3 maybe 2 o’clock on average okay so and the first meal I’ll do my 4 eggs they’re pasture raised organic eggs ok when you see free-range it doesn’t mean anything or it says with vegetarian feed that they’re doing you know like GMO grains you want organic and you want pasture-raised okay and I normally try to get these at the farmers market okay four ounces of bacon and it’s not the type of bacon you might think I get it from the farmers market or I will get it at a healthy store and it’s going to be organic so how much is four ounces if you take one of those packs and you cut it in half that’s how much I consume some people think I have a pound of bacon a day I don’t so it’s four ounces it’s not that much and believe it or not bacon is not as fat as you think because all the fat gets fried off so it’s there’s a lot of other meats that are a lot fatter than bacon I just like bacon my body likes it it has a lot of b1 you don’t have to do bacon that’s just what I do okay three ounces of cheese I really like the sheep cheese or goat cheese I’ll cut it up in small pieces and I will fry the eggs and I’ll put the cheese on top and then what I’ll do is I’ll flip it over easy and then I’ll put the bacon on top of that note the cheese I usually do European cheese high-quality organic grass-fed cheese 1/4 cup olives that’s in my egg mixture and maybe one tomato so that’s pretty much for my first meal so you can see it’s mostly protein and fat now between 5 & 6 I’ll have the second meal now at this point I am absolutely not hungry because I just ate a few hours ago but I’m trying to keep my meals within a four maybe three to four hour window so I can have 20 or 21 hours of fasting that’s what I want to do okay so between 5 & 6 I’ll have my second meal I’ll start with a huge salad between 7 to 10 cups I don’t do spinach okay I will do lettuce leap type salad from the health food store or the Farmers Market and I’ll usually cut a bell pepper I’ll do some tomato maybe cabbage maybe kale and I’ll cut it up put it in my salad and I also put some Parmesan cheese on the salad I use olive oil and balsamic vinaigrette okay because it’s almost impossible to find a good dress at the grocery store so I’ll do the salad take my time to eat that and I will then have my protein okay on average seven ounces I’ll do sardines okay there with the bones and with the skin you get more nutrients from that especially calcium and more omega-3 fatty acids I made you the burger and of course it’s high-quality its grass-fed organic okay I like doing salmon a lot so it’s wild-caught I’ll do shrimp I’ll do hot dogs not the regular hot dogs that you might think I will get them at the farmers market and they’re grass-fed and they’re very healthy and then sometimes I’ll do a steak okay so that’s pretty much what I will consume for my protein if I’m doing a burger or hot dogs I will add mustard to that not ketchup and sometimes I’ll add some fermented vegetables like sauerkraut something like that then I’ll have some nuts pecans or pistachios so I’m very consistent I can do this my body runs on it and I’m not going to eat anything from that point on till the next day all right guys so there you have it very boring that’s what I eat in a nut shell no pun intended so if you want to get notified with all my content click the notification bell next to subscribed

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Dr. Berg’s Meals and Intermittent Fasting Pattern

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In this video, I’m going to share with you my eating and intermittent fasting routine. If you’re looking for an example keto meal plan, or you’re wondering what to eat on keto, this keto-friendly meal plan really works for me. 

My intermittent fasting routine:

• I wake up at 5:00 am, and I go to bed at 10:30 pm (with intermittent fasting I need less sleep).
• I try to keep my meals within a 3-4 hour window so that I have around 20-21 hours of fasting.
• At 5 am, I have a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol.
• At 6 am I’ll have around 12-16 ounces of water with 1-2 ounces of organic lemon juice, and I will take my vitamins.
• I have my first meal between 1 and 3. 
• I have my second meal between 5 and 6. 

Meal 1
• 4 pasture-raised organic eggs 
• 4 ounces of organic bacon 
• 3 ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese)
• ¼ cup olives 
• 1 tomato 

Meal 2 
• Big Salad (7 to 10 cups): Lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette 
• Protein (7 oz.): Sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, steak 
• Nuts: Pecans, pistachios 

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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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