Starting Keto: Dr. Berg's Correct Method

Dr. Eric Berg's ketogenic diet, also known as Healthy Keto™, is a popular approach to improving overall health and losing weight. The diet involves reducing carbohydrate intake and increasing healthy fat consumption, which causes the body to enter a state called ketosis, where it burns fat for energy instead of glucose. This diet has several benefits, including sustained energy, better brain health, fat loss, and reduced inflammation. Additionally, Dr. Berg recommends combining the ketogenic diet with intermittent fasting to regulate blood sugar levels and promote fat burning further. To start the keto diet correctly, it is crucial to understand the principles of ketosis, incorporate the right macronutrients, and balance healthy fats and proteins.

Understanding the Ketogenic Diet

The ketogenic diet is a transformative journey toward a low-carb, high-fat lifestyle that offers numerous health benefits. The goal of the ketogenic diet is to get your body into a state called "ketosis", where it uses fat instead of carbohydrates as its primary energy source. Ketosis is achieved by reducing carbohydrate intake and replacing it with healthy fats and moderate protein. This shift in fuel source has far-reaching health benefits for anyone who tries it.

Ketosis and Ketones

Ketosis is the state your body enters when it burns fat for energy instead of carbohydrates. During ketosis, fats are broken down into ketones, which are a more efficient fuel source for your body. Ketones are a type of acid formed when your body begins burning stored or dietary fat for fuel instead of carbohydrates. The most beneficial ketone is called beta-hydroxybutyrate (BHB).

Benefits of Ketosis

Ketosis offers a range of health benefits, including:

• Weight loss: Ketosis inherently supports weight loss efforts as the body relies on stored fat reserves to generate ketones.
• Improved brain health: Ketone bodies have neuroprotective effects and can improve cognitive function, memory retention, and problem-solving abilities.
• Reduced inflammation: Ketones exhibit anti-inflammatory properties, which may alleviate chronic pain symptoms and lower the risk of heart disease and other lifestyle-related conditions.
• Better blood sugar control: Ketosis helps regulate blood sugar levels by reducing insulin spikes caused by carbohydrate consumption, benefiting individuals with type 2 diabetes or at risk of developing it.

Macronutrient Ratios and Food Choices

On the ketogenic diet, it is crucial to maintain a low-carbohydrate intake while increasing the consumption of healthy fats and moderate protein. Here are some guidelines for food choices:

• Carbohydrates: Avoid grains, wheat flour, potatoes, and other high-carb foods. Opt for low-carb substitutes such as almond flour and cauliflower.
• Fats: Prioritize healthy fats like avocados, butter, nuts, cheese, and olive oil. Avoid seed, corn, and soy oils, as they can cause inflammation.
• Protein: Choose fatty cuts of meat, such as chicken thighs or salmon, which also provide omega-3s. Eggs and cheese are also good protein sources.
• Vegetables: Aim for at least seven cups of vegetables daily, focusing on leafy greens like spinach and kale while avoiding starchy options. Vegetables provide essential nutrients and support blood sugar regulation.

Combining Keto with Intermittent Fasting

Intermittent fasting is a powerful tool that can be combined with the ketogenic diet to enhance its benefits. It involves eating within a specific time window, typically an 8-hour eating window followed by a 16-hour fast. Intermittent fasting helps regulate insulin levels, promote fat burning, and enhance weight loss. By combining keto with intermittent fasting, you can achieve more significant weight loss results and improve your overall health.

The Role of Insulin in Fat Burning

Insulin plays a pivotal role in the keto diet, and understanding its function is crucial for effective fat burning. Insulin is the hormone that regulates the amount of glucose that can enter our cells. On a standard diet, insulin levels fluctuate with every sugary snack, and frequent spikes can lead to insulin resistance, impairing the cells' ability to respond to hormonal signals necessary for their proper function.

The keto diet, however, is a low-carb, high-fat approach that helps maintain steady and low insulin levels. This is advantageous because stable insulin levels improve the chances of burning fat. When you reduce carbohydrate intake, your body shifts from burning sugar to utilising fat as its primary energy source. This process, known as ketosis, involves breaking down fats into ketones, which then power your cells.

It's important to note that transitioning into ketosis takes time, and you'll need patience as your body adjusts to this new way of burning fuel. Additionally, it's not just about reducing carbs; the type of fat you consume matters too. Opt for healthy fats like avocados, butter, nuts, and cheese, and avoid inflammatory oils like seed, corn, and soy oils.

To further enhance the benefits of the keto diet, you can combine it with intermittent fasting. This involves eating your daily meals within a specific window and abstaining from food for the remainder of the day. By doing so, you give your body an extended break from digestion, allowing it to focus on burning fat and conducting cell repairs.

Macronutrient Ratios and Food Choices

The ketogenic diet is about swapping carbs for a premium blend of fats and proteins. This is a low-carb, high-fat diet that shifts your body's primary energy source from glucose to fat. By consuming fewer carbohydrates and more healthy fats, your body enters a state called ketosis, where it breaks down fat into ketones, an alternative and efficient energy source compared to glucose.

Carbohydrates to Avoid and Acceptable Substitutes

Grains like wheat flour spike insulin and harm the digestive tract. Instead, use almond flour, which is low in carbs and does not cause a drastic insulin spike. Potatoes are high in carbs and starches, so they should be avoided. Try cauliflower instead, which can be used for rice replacements and pizza crusts.

Prioritising Fats Over Sugars

Fat is your new best friend on keto, but pick wisely as some oils can cause inflammation. Stick with avocados, butter, nuts, and cheese to get all the healthy fats you need while avoiding damaging ones. Avoid seed, corn, and soy oils as these are harmful and encourage inflammation in the body.

Optimising Protein Intake on Keto

When you're running on ketones, it's important to get the right types and amounts of protein. Fatty cuts of meat are excellent additions to a keto diet. Chicken thighs, for example, are a fattier choice than chicken breasts. Fish like salmon are also excellent sources of protein and provide omega-3s, which are vital for a healthy body. Eggs and cheese can also serve as good, keto-friendly sources of protein. Blend moderate protein intake with higher-fat companions to keep everything aligned.

Incorporating Vegetables Into Your Keto Diet

Vegetables are essential for any successful keto diet. They provide essential nutrients without knocking you out of ketosis. Aim for at least seven cups daily. Leafy greens like spinach and kale should become regular additions to your meals, while starchy options like potatoes should be avoided. Go for high-fibre vegetables that support blood sugar regulation.

Combining Intermittent Fasting with Keto

Intermittent fasting and keto are a powerful combination that can enhance each other's benefits. Intermittent fasting is a method of eating that restricts food intake to a small window of time, typically 8 hours, followed by a 16-hour fast. This approach gives the body a break from constant digestion, allowing it to focus on burning fat and cellular repair through autophagy.

To successfully combine intermittent fasting with keto, consider the following strategies:

• Skip breakfast: Start your fast by skipping breakfast. You can add MCT oil to your morning coffee to suppress hunger and extend your overnight fast. MCT oil is usually derived from coconut oil and provides a quick source of energy.
• Lemon water: Try blending a whole lemon with water and, optionally, some stevia or electrolyte powder. This drink offers a boost of vitamin C and phytonutrients, supporting your body's nutrient needs during fasting.
• Apple cider vinegar: Consume apple cider vinegar in the afternoon by mixing one tablespoon with a glass of water. This helps improve insulin sensitivity and boosts energy levels.
• Salad first: Before your protein-rich meal, have a large salad or vegetables. This helps you achieve the recommended 7 to 10 cups of vegetables per day and ensures you get a good mix of nutrients.
• Nutritional yeast: Add non-fortified nutritional yeast flakes to your salad or other dishes. Nutritional yeast is a great source of B vitamins, which can reduce stress and enhance flavour.
• Electrolytes and B vitamins: Ensure you replenish electrolytes and B vitamins to prevent keto flu symptoms and support overall health.
• Moderate protein intake: Aim for 3 to 6 ounces of protein per meal, or up to 8 ounces if you have a high metabolism or engage in regular exercise. Excess protein, especially at dinner, may disrupt sleep.
• Fat at the end: Include additional healthy fats at the end of your meal to increase your fasting window and reduce cravings. Avocados, nuts, and olive oil are great choices.
• High-quality foods: Emphasize the quality of your food choices. Opt for organic, grass-fed, pasture-raised, and wild-caught options. These tend to be more nutrient-dense and support your body's needs during keto and intermittent fasting.
• Herbal tea: Use herbal tea, such as green tea or turmeric tea, to extend your fasting window. These teas offer additional health benefits, including anti-aging and improved brain health.
• Avoid snacking: Refrain from snacking, especially after dinner and during your fasting window. Remove tempting snack foods from your home to avoid giving in to cravings.
• Quality sleep: Prioritize quality sleep as it helps regulate cortisol, hunger, and cravings. Exercise and sun exposure during the day can boost melatonin production and improve your sleep quality.
• Exercise and electrolytes: If you exercise, ensure you replenish electrolytes with sea salt, vegetables, and electrolyte powder. This will maintain your energy levels and support muscle function.
• Avoid hidden ingredients: Be cautious of hidden sugars and unhealthy artificial sweeteners in keto-friendly products. Read labels carefully and avoid maltodextrin, a common ingredient with a high glycemic index.
• Monitor your appetite: A key indicator of success is a reduced appetite. Rather than focusing solely on weight loss, pay attention to how your body feels, including energy levels, cravings, and the fit of your clothes.
• Start slowly: If the combination feels overwhelming, start with small steps. You can begin with dirty keto or intermittent fasting alone and gradually incorporate more aspects of the keto diet.

Mastering the Ketogenic Diet

The ketogenic diet is a transformative journey towards a low-carb, high-fat lifestyle that offers numerous health benefits. To master this diet, it is crucial to understand the principles of ketosis and make informed food choices. Here are some detailed guidelines to help you master the ketogenic diet:

Understanding Ketosis:

Ketosis is a metabolic state where your body shifts from relying on carbohydrates for energy to burning fat. This is achieved by reducing carbohydrate intake and increasing healthy fat consumption. During ketosis, your body breaks down fats into ketones, which are used as an efficient energy source.

Macronutrient Ratios and Food Choices:

On the keto diet, you will be swapping carbohydrates for a combination of healthy fats and proteins. When choosing fats, opt for avocados, butter, nuts, and cheese. Avoid seed, corn, and soy oils as they can cause inflammation. For proteins, select fatty cuts of meat like chicken thighs or salmon, which also provide omega-3 fatty acids. Include moderate amounts of protein with higher-fat options to keep your body in balance.

Incorporating Vegetables:

Vegetables are essential on the keto diet as they provide essential nutrients without knocking you out of ketosis. Aim for at least seven cups of vegetables daily, focusing on leafy greens like spinach and kale while avoiding starchy options like potatoes. Go for high-fibre vegetables that support blood sugar regulation.

Avoiding Carbohydrates and Sugars:

Stay away from grains, wheat flour, and potatoes as they spike insulin levels and are high in carbohydrates. Instead, use almond flour or cauliflower, which are low-carb alternatives. Be mindful of hidden sugars in packaged "health" snacks and always read food labels. Berries are a good option for satisfying your sweet tooth in moderation.

Combining with Intermittent Fasting:

Intermittent fasting can be a powerful tool when combined with the keto diet. It involves eating within a specific time window, typically an 8-hour eating window followed by a 16-hour fast. This method helps regulate insulin levels, enhance fat burning, and promote cell repair. Skipping breakfast and avoiding snacks can help extend your fasting period and facilitate ketosis.

Healthy Keto® Principles:

Dr. Berg's Healthy Keto® approach emphasizes nutrient density and whole foods over processed alternatives. This means prioritizing organic vegetables, full-fat organic dairy, and grass-fed, pasture-raised meats, fish, fowl, and eggs. The goal is to obtain your required nutrients from high-quality foods while achieving a state of healthy ketosis.

Beverage Choices:

When it comes to beverages, opt for pure water, preferably filtered or spring water. You can also choose unsweetened or naturally sweetened carbonated drinks, apple cider vinegar diluted in water, unsweetened almond milk, and coffee or tea in moderation. Avoid diet sodas and other beverages containing artificial sweeteners.

Meal Planning and Preparation:

Planning your meals in advance is crucial for staying on track with the keto diet. Cook in larger batches so you have leftovers for multiple meals. For example, the salmon you had for dinner can be added to a salad for lunch the next day. Drizzle olive oil on your vegetables to increase your healthy fat intake.

In conclusion, mastering the ketogenic diet involves understanding ketosis, making informed food choices, and incorporating healthy fats, proteins, and vegetables. By following these guidelines and combining the diet with intermittent fasting, you can successfully transition to a ketogenic lifestyle and enjoy its associated health benefits.

Frequently asked questions