The BEST Keto and Intermittent Fasting Tips - Dr. Berg

Kick-start your Healthy Keto and intermittent fasting plan with these useful tips and tricks.

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0:00 Introduction: The best keto and fasting tips
0:22 Tip #1 - MCT oil
1:03 Tip #2 - Lemon water
1:45 Tip #3 - Apple cider vinegar
2:10 Tip #4 - Have your salad first
2:55 Tip #5 - Nutritional yeast
3:25 Tip #6 - Electrolytes and B vitamins
4:10 Tip #7 - Consume moderate amounts of protein
4:33 Tip #8 - Have fat at the end of the meal
5:25 Tip #9 - Consume high-quality foods
7:38 Tip #10 - Extend fasting with herbal tea
8:50 Tip #11 - Don’t snack
9:45 Tip #12 - Get quality sleep
11:37 Tip #13 - Replenish electrolytes
12:45 Tip #14 - Avoid hidden ingredients
15:22 Tip #15 - Look for this sign of keto-adaptation
15:55 Tip #16 - Something is better than nothing

In this video, I’m going to share some of my best tips and tricks for Healthy Keto and intermittent fasting.

Tip #1 - Have MCT oil in your coffee every morning to reduce hunger and cravings. Start with one tablespoon.

Tip #2 - Blend one whole lemon in water. This provides a boost of vitamin C and phytonutrients. Add stevia or electrolyte powder to enhance the flavor and nutrients.

Tip #3 - Have one tablespoon of apple cider vinegar in a glass of water in the afternoon. This helps improve insulin sensitivity and energy.

Tip #4 - Have a large salad before each meal to help you achieve 7 to 10 cups of vegetables a day.

Tip #5 - Add non-fortified nutritional yeast flakes to your salad and other foods to replenish your B vitamins, reduce stress, and enhance flavor.

Tip #6 - Replenish electrolytes and B vitamins to prevent keto flu symptoms.

Tip #7 - Have 3 to 6 oz of protein per meal. You can have up to 8 oz if you exercise and have a great metabolism.

Tip #8 - Add additional fat to the end of your meal to increase your fasting window and reduce cravings.

Tip #9 - Increase the quality of your foods. Always choose organic, grass-fed, pasture-raised, and wild-caught products—they contain more nutrients. Avoid processed foods.

Tip #10 - Use herbal tea to help you fast longer.

Tip #11 - Don’t snack—especially after dinner and during your fasting window. Never keep snack foods in your home.

Tip #12 - Get quality sleep. Poor sleep increases cortisol, hunger, and cravings. Exercise and sun exposure during the day will increase melatonin at night. Vitamin B1 and 10,000 IU of vitamin D will also help improve your sleep.

Tip #13 - Replenish your electrolytes after exercise with sea salt, vegetables, and electrolyte powder.

Tip #14 - Check all products for hidden ingredients, like unhealthy artificial sweeteners, sugar, maltodextrin, and carbs.

Tip #15 - If your appetite is gone, you know it’s working.

Tip #16 - Something is better than nothing. Do dirty keto and work your way up to Healthy Keto if you need.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, 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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Disclaimer:
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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope you find these keto and fasting tips helpful. I'll see you in the next video.