Part One covered the basics.
Part Two will cover the effectiveness of the Ketogenic Diet and Intermittent Fasting.
Keto with Intermittent Fasting work together because if you just do Keto without Intermittent Fasting and your metabolism is slow you may not achieve your weight loss goal because it would take a very long time and sometimes it will not work. Why, because the frequency of eating will trigger insulin.
Healthy Keto requires higher quality ingredients, grass-fed, wild caught, pasture-raised versus conventional type foods in dirty Keto. With Healthy Keto you are focused on nutrient-dense foods, with dirty Keto you are really just focused on keeping your carbs low. When you do Healthy Keto you end up looking a lot better than doing their dirty Keto.
The rule of thumb is do not eat unless you have real hunger.
When you are doing the healthy version of Keto and you are eating enough leafy greens and vegetables and enough healthy fats and you are improving insulin resistance. You are not only going to be full but you are going to be satisfied.
If you look at the pie chart, Carbs are 5% and vegetables are 5% of your total calories. If you look at the carbohydrates and vegetables and you minus the fiber giving the net carb it does not come out to a lot of calories.
If we look at the total carbs which would include berries, hummus, nuts and seeds there is a little bit of carbs in those and you combine the vegetables that is about 10% then we have 20% protein and then we have 70% fat.
The fat looks like a lot but realize, fat is basically double the calories of carbs or protein.
If we actually look at your food on the plate, half is vegetables, a quarter would be protein and quarter would be fat. But because protein and fat usually come together, that is going to be pretty much half your plate.
The benefit of the vegetables are the vitamin C and minerals other nutrients and phytonutrients.
In summary, ideally when you wake up in the morning if you kept your carbs low you are not going to be hungry. So skip breakfast and push it forward to the point where your breakfast becomes your lunch. Do not eat in the morning, you can have coffee or tea. Ideally your first meal would be at lunch and then your second meal would be dinner. This way you are having two meals a day. If you keep your eating to within a six-hour window (no snacks), that will give you an 18 hour fast.
What is really magical about 18 hours as that is when the autophagy starts. You start getting some really cool benefits. To avoid snacking between the meals add a little more fat with lunch and dinner to be able to go longer.
As you start doing it and becoming more adapted you can cut back on some of the fat because you are going to be burning your own fat and your own fat is the healthiest fat that you can burn.
The key is this 18 hour fast is to eat enough fats for lunch or supper so you do have a need to snack. Do not eat after dinner until the first meal of the next day. You can drink fluids. Supplement with electrolytes and B vitamins for sure and sea salt that is a necessity. But do not eat anything between meals or after supper.
Common foods to focus on while on the Ketogenic diet plan:
• Pasture-raised eggs, organic if possible.
• Shellfish
• Fish
• Sardines
• Organic meats
• Cheese, grass-fed organic
• Olives
• Avocados
• Veggies, 7 to 10 cups
• Nuts
• Seeds like Sunflower seeds.
If you are prone to kidney stones avoid nuts such as almonds and spinach.
Cheese has a lot of hormones. It is not good for people with prostate issues or people that have allergies.
This is the basic Ketogenic plan for beginners.
Part One covered the basic and the benefits of doing the Ketogenic Diet and Intermittent Fasting. In case you missed it here is the link https://2healthyhabits.wordpress.com/2022/05/27/part-one-ketogenic-plan-for-beginners-%ef%bf%bc/#more-2641
This Post has been condensed from Dr. Berg’s video, Ketogenic Diet Plan for Beginners
Dr. Berg 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. He has taught students nutrition as an adjunct professor at Howard University.
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