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so what actually is the ketogenic diet let’s cover that I’m gonna start simple and then go a little bit more complex but keep it simple overall it is simply a method of eating certain foods and certain combinations that cause the body to run on ketones when you burn fat your body makes ketones and ketones can be used as an alternative fuel source in fact your body loves running on ketones it’s actually a much healthier fuel source there’s less waste it’s more efficient there’s more energy in ketones and your body has a lot more stored fat than it does stored sugar an average person who’s not overweight has roughly between ninety and a hundred thousand calories of stored fat versus that same person only has about 1,700 calories of stored sugar so what makes more sense running your body on a hundred thousand calories of stored energy or this small reserve right here if you rely only on sugar fuel or stored sugars called glycogen when you start burning fat and you get into fat burning you can go a lot longer without being hungry and especially without craving carbs so the real big advantage of the ketogenic diet versus other diets is that your hunger goes away and your cravings go away making it very very easy to do this long-term so if we compare the ketogenic diet to a low calorie diet or a low fat diet both of these diets are a high carbohydrate diet it’s the carbohydrates that actually prevent fat burning so when someone does a low calorie diet or a low fat diet yet it’s a high carbohydrate diet they are gonna struggle they’re gonna be dependent on doing more exercise they lose some temporary water weight but they’re gonna pretty much give up and this is basically why 98% of diets fail simply because they’re not sustainable why because you’re hungry all the time and you’re craving carbs all the time making it actually impossible to stick to because of all the temptations you have around you constantly so what makes a person go in the keto or basically making ketones is lowering your carbohydrates you need to lower your carbohydrates between 20 and 50 grams the lower the carbohydrate the more you get into ketosis so really you can look at the ketogenic diet as a fat burning diet now if you’re gonna lose weight wouldn’t you want to burn fat so basically to make it really simple you lower your carbohydrates you don’t do a high protein diet it’s a moderate protein diet so here’s a little point that people have a confusion on they have this idea that the higher fat is really bad for them but if you keep your carbs low there is no danger in consuming more fats so when you go into ketosis you’re simply shifting your fuel source from the sugar to the fat and this takes three days and the way to get into this is to lower your carbs because then it forces your body to look at other sources of energy this stuff right here stored fat alright let’s go to the next section all right so let’s discuss the ketogenic diet versus other diets so you’re gonna lose water weight for about I don’t know one to two weeks so it’s gonna give you a little sense of hope that wow it’s working I’m losing some weight but its water weight why would someone only lose water weight and plateau within two weeks simply because you’ve never gotten into fat burning okay there’s a big difference with weight loss between losing water and losing actual fat and realize that exercise only contributes to only 15% of your results so if in your mind if you’re thinking that I’m gonna exercise this weight off its it going to be very very insignificant compared to using a correct diet with these other diets you’re going to be craving all the time you’re going to be hungry all the time making it impossible to stick to for any period of time so you end up failing like 98% of people fail and it’s always blamed on the person’s willpower but think about it how are you gonna stick to anything if you’re craving and you’re hungry all the time it’s actually going to be impossible and as soon as you consume too many carbs on these diets you lecher is going to come down because you’re gonna spike insulin insulin suppresses the blood sugars and then you’re gonna put low blood sugars so that’s when you’re cranky irritated on this diet hungry all the time that’s what’s really happening on the other hand if you’re gonna do a healthy version of a keto plan we call it healthy ketosis you’re gonna actually burn actual fat you’ll lose some water weight but you’re gonna start burning fat and the less carbohydrates that you consume the more you’re gonna get into this fat burning your hunger is going to go away you’re not going to crave anymore these two things alone will allow you to stick to it long term if you don’t have hunger and you don’t have cravings and you don’t have low blood sugar issues it’s not going to be painful in fact you’re gonna find that your energy is going to increase now there is an actual adaptation phase two to three days it takes your cells to adapt to fat-burning so if you take enough electrolytes and B vitamins you won’t have any transitional symptoms but you’ll get into it your your energy will spike your cognitive function your focus your memory will do better why because your brain loves ketones you’re gonna find inflammation going down if you have stiffness or pain in your body that’s going to come down your skin’s gonna look better less acne so I just want to make one little distinction you have ketosis and then you have healthy ketosis let me tell you the difference healthy ketosis is basically doing this low-carb plan with very healthy ingredients in nutrient-dense foods because one thing about the ketogenic diet they don’t really tell you exactly the quality of food that you should eat so I’m just recommending make sure you do it healthy for several reasons number one as you lose weight you’re gonna look better okay you’re gonna feel better and you’re gonna be healthier but the fact that you’re doing keto alone by lowering the carbohydrates has huge benefits okay so in the next part let me show you why so the whole purpose of getting into ketosis and running an alternative fuel source is to drop and normalize your insulin levels nearly 80% of the population has a problem with insulin they have a condition called insulin resistance where your receptors will not absorb insulin like they normally should that gives you dysfunctional insulin and the body then has to make more and more insulin to compensate and with that comes a lot of health problems so you have increased carbs lead to higher amounts of insulin which then causes the resistance because the body is being bombarded by so much volume of insulin it starts to shut down an average person who has insulin resistance which by the way this is pre-diabetes makes between five to seven times more insulin than normal so that massive amounts of insulin leads to diabetes metabolic syndrome which is a combination of belly fat blood sugar problems cholesterol problems people with Alzheimer’s have high amounts of insulin they have insulin resistance and then we have problems of the heart simply because the inside layer of the arteries are very susceptible to oxidation and having high amounts of insulin basically rust out your arteries the body comes in forms plaquing clotting calcium deposits to the point where you can get heart attacks and even a struggle and then Harding of the arteries that comes from high amounts of insulin insulin resistance is connected to mood disorders anxiety depression you eventually get a fatty liver and also cancer because cancer cells basically live on sugar so now let me show you specifically what to eat so let me give you a rough idea of what you would actually eat on a healthy ketogenic plan okay now as far as calories go we take a look at this pie chart carbohydrates are basically five percent of the total calories I’m adding vegetables separately that aren’t included in the carbs in fact I don’t want you to count the vegetable carbohydrate for two reasons number one there’s not a lot of calories in the veggies number one number two we want to encourage more vegetables and so anytime we’re talking about cutting carbs we don’t want you to cut your vegetables okay and vegetables have a very low glycemic reaction they don’t spike your blood sugars and they do not increase insulin very much and also realize that the fiber in the vegetable and vegetables are very fiber rich even though their carbohydrates they don’t trigger the insulin response so our veggies will be around 5% of the total calories which is about seven plus cups per day seven to ten cups per day and then pro team should be 20% of the total calories that’s basically 3 to 6 ounces per meal now if you have a bigger person have more okay so this is just an arm range this is a moderate amount of protein and when I talk about 3 to 6 ounces of protein I’m not talking about the protein in the product like the meat or fish I’m talking about the actual meat or fish by itself if you were to weigh the whole thing because let’s say for example in fish you have collagen you have other things other than the protein so 3 ounces of fish versus 3 ounces of protein and fish is a different value we’re talking about the actual whole food itself when I talk about 3 to 6 ounces and then we want about 70% of fat now this seems like a lot of fat doesn’t it well let’s take a look at an actual plate let’s say this is your plate you divide it in down the center and you have the plate you add vegetables ok or salad then 1/4 of the plate will be your protein and 1/4 would be your fat so as you can see this 70% of fat seems like a lot is not as much as you think simply because fat has more calories per volume so this is about calories okay this is about volume of food and then of course over here we have our small amount of carbs okay all right so just let me give you some rough ideas and what we’re talking about when we talk about carbs we’re not talking about breads or pasta or Sarah or crackers or juice we’re talking about the carbs and nuts and seeds now nuts and seeds have protein okay they have fat but they have some carbs so those are the carbs you’re counting hummus it has low sugar but it has some carbs but hummus also is made with olive oil and garlic so there’s fat in the olive oil and then berries are very low on the glycemic index but you would count the carbs in berries and then protein right here we have meats we have fish we have seafood we have eggs we have cheese but of course meat and fish eggs and cheese also have fat so when you’re dealing with the most foods you’re having a combination of things so this basically half of this is could be a combination of some food with that and protein you’re not going to eat them separately here’s some examples of pure fat butter coconut oil avocado but see avocado has fat and some carbs then you have olive oil which is a pure fat and then as far as the veggies go you have leafy greens and you have cruciferous and there’s other vegetables so I recommend most of the vegetables you consume leafy greens as salads consume them raw but if you’re gonna add cruciferous I would recommend steamed them or cook them unless you’re doing like a kale shake with some berries that’s totally fine so ideally you want to go 7 and 10 cups with your vegetables per day now that might seem like a lot but that provides a lot of nutrients a lot of antioxidants a lot of vitamins and minerals and of course the cruciferous not only has higher amounts of vitamins and minerals that has high amounts of phytonutrients which give you additional health benefits all right one more section on what not to eat all right so let’s just talk about what not to eat so we want to avoid grains okay in the form of whole grains and refined grains breads pasta cereal crackers biscuits waffles pancakes even though something is gluten-free it still has grains so just to avoid all grains rice okay avoid that then we have starches potatoes okay now rice is also starch as well so avoid potatoes yams sweet potatoes rice anything starchy avoided why because they’re gonna turn into sugar really fast and then we have actual sugar we have cane sugar we have a goblin nectar there you have honey you have fructose high fructose corn syrup you’re gonna to avoid all sugars now you can do alternative sugars like stevia monk fruit xylitol or wreath root all these are sugar alcohols they have a much lower reaction on the glycemic index than regular sugar all right and so you want to avoid GMO foods okay that would be soy oil corn oil canola if you consume organic you’re pretty safe with GMO and of course juice is a sugar you want to avoid that and you want to avoid soda there are sodas out there now that are flavored with stevia those are acceptable but juice is loaded with way too much sugar okay so as far as fish goes very important don’t consume the farm fed do wild-caught much much healthier I have many videos on that you can do a search on that if you want to know why pasture-raised organic eggs are the best they’re a little bit more expensive but they are worth it and then we have Organic bacon okay that way you know that the pigs are not fed the GMO grains we want to avoid that and I’ll try to get the bacon that’s sugar free and nitrate free so if you’re consuming cheese or cream or half-and-half or butter from grass-fed cows it’s definitely a lot better now if you’re gonna do coffee really try to get organic because coffee is one of the crops that’s the most heavily sprayed of any crops out there okay guys there you have it I have a really cool download below if you want to get a summary sheet of all the foods on a healthy ketogenic plan click down below and download it and that way you have it on a couple pieces of paper and you can refer back to it thanks for watching if you’re liking this content please subscribe now and I will actually keep you 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Ketogenic diet is a simple method of eating certain foods and certain combinations that cause the body to run on an alternative fuel source called ketones. When you’re on fat burning, the body makes ketones which is a much healthier fuel source, less waste, more efficient and more energy. An average person has roughly over 90 to a 100,000 calories of stored fat versus that same person only has about 1,700 calories of stored sugar.
The real big advantage of ketogenic diet versus other diets is that the hunger and cravings goes away making it very easy to do long term. If we compare the ketogenic diet to a typical diet which is either low calorie or low fat, these two diets are usually always higher carbohydrate. It is the carbohydrates that actually prevent fat burning.
Lowering your carbohydrate into between 20 and 50 grams is what basically makes people go into ketosis and the lower the carbohydrates the more you get into ketosis. And if you keep you carbs low, there is no danger on consuming more fats. Going into ketosis is simply shifting your fuel source from the sugar to the fat that takes three days.
Ketogenic Diet versus Other Diets
You are going to lose water weight for about 1 to 2 weeks. The reason why a person went plateaued within after two weeks is because you’ve never got into the fat burning. There is a big difference with weight loss between losing water and losing actual fat. Exercise only contributes to only 15% of your results.
Health Benefits of Healthy Ketogenic Diet Plan:
• Burn actual fat
• No hunger and cravings
• Increase energy
• Increase cognitive function
• Less inflammation
• Less acne
Healthy ketosis is doing this low carb plan with very healthy and nutrient-dense foods. The whole purpose of getting into ketosis and running into an alternative fuel source is to drop and normalize your insulin levels. Nearly 80% of the population has a problem with insulin and they have a condition called insulin resistance.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 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. 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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