Dr. Berg Table of Contents
What is a ketone ?
A ketone is not a fat .
It’s not a carbohydrate .
It’s not a protein .
It’s kind of a combination or it has characteristics of both a fat and a carbohydrate , but it’s not either .
It comes from fat , but a ketone is an alternative fuel source .
And the way that you get ketones is you simply lower your carbohydrates in your diet or you reduce the frequency of eating .
And this is why we recommend a low carb diet with intermittent fasting .
And that way you can maximize your ability to make ketones .
Benefits of ketones
Ketones have many advantages versus regular glucose fuel .
Number 1 , it will increase your oxygen in your body .
Number 2 , it increases your energy .
Number 3 , it supports the brain .
In fact , your brain prefers ketones over glucose .
Same thing with the heart .
If your heart is damaged or your brain is damaged , ketones are the answer and they can bypass the mechanical damage pathways and feed the tissues directly .
Gluconeogenesis
Most of the body tissues can run-in ketones , but some parts need glucose .
And this is the confusion that people have .
They think they need to consume glucose to get glucose .
No .
There’s something called gluconeogenesis .
Okay ?
Glucose neo , new genesis , the creation of .
Your body can make glucose if it needs it from fat , ketones , proteins .
You don’t need to consume carbohydrates to get glucose .
Keto-adaptation
Now it does take time to turn the fat into ketones .
It’s gonna take between 3 to 5 days .
It all depends on how damaged insulin is in your body , how damaged your pancreas is .
If you are a prediabetic , if you are a diabetic , if you have insulin resistance , it’s gonna take longer and longer to adapt .
But by lowering the carbs and going into intermittent fasting , you’ll get there a lot faster .
How to get into ketosis
That explains how to get in ketosis .
You lower the carb and you lower the frequency of eating .
Now why would you wanna do ketosis ?
What what is the big benefit of doing that ?
Well , you’re gonna lower insulin and most people have high insulin .
Rarely does your doctor ever test you for insulin .
They’ll test you for glucose but not insulin .
If they did , they probably would find higher levels of insulin .
The test that you would wanna do is called HOMADASHIR , and that will pick this up .
Too much insulin causes insulin resistance .
Insulin resistance is behind prediabetes .
Insulin resistance is behind metabolic syndrome , high blood pressure , fat in the gut area right through here .
And prediabetes leads to diabetes .
So in reality , diabetes stems from high levels of insulin at certain point and so keto and intermittent fasting will lower insulin .
And that is the big benefit of doing this .
More benefits of keto and intermittent fasting
There’s a lot of other benefits too .
You can reduce fat in your liver .
You can improve your cognitive performance .
You can improve your your mood .
You can help decrease blood pressure , decrease inflammation , improve your energy , and decrease your belly fat .
But the real big benefit that allows you to do this eating plan is your hunger goes away .
Okay ?
Without being hungry all the time , it makes it really easy to do long term as a healthy lifestyle .
And there’s even additional benefit if you’re doing intermittent fasting .
That’s autophagy .
Basically what this is , it’s a recycling of garbage in your tissues .
So all the damaged protein , the protein that your body doesn’t need , it’s clogging everything up .
Guess what ?
Your body will recycle that and turn that into new amino acids .
That’s one of the big , things about autophagy .
To do this , you have to fast at least for 18 hours .
The combination of keto and intermittent fasting
So the combination of keto and I f work very , very nicely together because if you just do keto without intermittent fasting and your metabolism is slow , you may not achieve your weight loss goal or your other goals .
Because it would take a very very long time and sometimes it’s not gonna work .
Why ?
Because the frequency of eating in general will trigger insulin .
So the frequency of eating is actually very , very important in relationship to you lowering insulin .
Alright .
Healthy keto vs. dirty keto
Then you have this concept of a healthy keto plan versus dirty keto .
Of course , we recommend the healthy keto .
And this basically is higher quality ingredients , grass fed , wild caught , pasture raised versus conventional type foods right here .
With healthy keto , you’re focused on nutrient dense foods .
With dirty keto , you’re really just focused on keeping your carbs low .
When you do healthy keto , you end up looking a lot better than doing the dirty keto .
Alright .
The rule of thumb is don’t eat unless you have hunger .
Okay ?
Unless you have the sensation of being hungry .
When you’re doing the healthy version of keto and you’re doing enough leafy greens and vegetables , okay , and you’re doing enough healthy fats , and you’re improving insulin resistance , you’re not only gonna be full , but you’re gonna be satisfied .
Your plate on keto
Now if you look at the pie chart here , we have about 5% carbs of your total calories and then 5% vegetables , which by the way actually adds up to a lot because if you look at the carbohydrates in vegetables , you minus the fiber giving the net carb .
It doesn’t come out to a lot of calories .
So if we look at the total carbs which would include like berries , hummus , nuts and seeds .
There’s a little bit of carbs in those .
And you combine the vegetables , that’s like 10% .
Then we have 20% protein and then we have 70% fat .
Now the fat looks like a lot but realize fat is basically double the calories of other macronutrients .
But if we actually look at an actual plate with your food on the plate , if you just look at it like this , to keep it really simple , half the plate vegetables .
Okay ?
A quarter would be protein and a quarter would be fat .
But because protein and fat usually come together , that’s gonna be pretty much half your plate .
That’s what it should look like .
The benefit of the vegetables are the vitamin c , the minerals , other nutrients and phytonutrients .
Okay .
I’m going through this really fast but I’m just giving you a summary .
In the next few videos which I’m gonna put a link down below , I’m gonna talk more about exactly what to eat when you’re eating .
But I wanted to give you the simple overview of all the most important things .
So now let’s just put it all together .
How to do keto and intermittent fasting
Ideally , when you wake up in the morning , if you keep your carbs low , you’re not gonna be hungry .
So you wanna skip breakfast and push it forward to the point where your breakfast now becomes your lunch .
So don’t eat in the morning .
You can do coffee or tea .
So ideally , your first meal would be at lunch right here .
And then your second meal would be at dinner .
So you’re doing 2 meals a day .
If you keep this within a 6 hour window , that will give you an 18 hour fast .
Now what’s really magical about 18 hours is that’s when the autophagy starts .
So you start getting some really cool benefits .
The way that you’re gonna avoid snacking between the meals is you’re gonna add a little more fat with this meal and this meal to be able to go longer .
And then as you start doing it and becoming more adapted , you can kinda cut back on some of the fat because you’re gonna be burning your own fat .
And your own fat is the healthiest fat that you can burn .
But the key is this 18 hour fast right here .
If you have to snack within your eating window , fine if you need to do that .
But we don’t wanna snack after the dinner all the way to the next , first meal .
You can drink fluids .
You wanna take electrolytes and b vitamins for sure and sea salt .
That’s a necessity but we recommend that you don’t eat anything .
The common foods that are really good to focus on would be pasture raised eggs .
Okay .
Organic if at all possible .
Shellfish , fish , sardines , meats , organic , cheese .
Now a lot of people don’t do well in cheese .
Cheese has a lot of hormones .
It’s not good for people with prostate issues .
It’s not good with people that have allergies .
So some people do not do well in cheese .
Personally , I do a small amount of cheese .
And if I’m gonna consume cheese , it has to be grass fed organic .
I usually get European cheese and I don’t have a tremendous amount , but you can overdo it with cheese
Olives , that’s a must .
Avocados , lots of vegetables .
7 to 10 cups , very beneficial .
Nuts , for some people they don’t do well on that .
Especially if they’re prone to kidney stones , you have to be careful with almonds .
Okay .
As well as spinach .
So I’d avoid those if you’re prone to kidney stones .
Also seeds like sunflower seeds , perfect on a ketogenic plan .
Alright .
Here you have it .
The basic ketogenic plan for beginners .
Common foods to focus on while on the ketogenic diet plan:
• Pasture-raised eggs
• Shellfish
• Fish
• Sardines
• Organic meats
• Cheese
• Olives
• Avocados
• Veggies
• Nuts
• Seeds
