An average person is having breakfast, lunch and dinner and snacks, grazing the whole day.
You may experience some of these symptoms belly fat, fatigue, memory problems, lack of focus, cravings, high blood pressure, anxiety, depression and diabetes.
The common cause of these symptoms is insulin resistance, which is causing high levels of insulin.
To fix this is through Keto because Keto is going to lower the carb and it is going to reduce the insulin. Intermittent fasting works because you are going to eat less frequent not the amount but less frequent because every time you eat you trigger insulin. So the combination works really good to lower insulin.
STARTING KETO: Between day 1 and day 3 you go through the transition period. You may feel some temporary symptoms of the low blood sugar and that would be lightheadedness, hunger and cravings maybe a headache.
If you experience this, increase potassium and B vitamins to make the transition smoother. Dr. Berg recommends electrolyte powder and nutritional yeast tablets for this.
If you are interested in his products, you may download his catalogue. I do not receive commissions. Here is the link https://www.drberg.com/drberg-product-catalog
In this first stage you eat three meals, no snacks because we are transitioning from sugar to fat. When you make the transition you are going to make new cellular machines that run on fat and not sugar anymore. That is Keto adaptation.
SATISFY HUNGER: The way to get from one meal to the next is to have to some fat in each meal to satisfy you so you are not hungry. The fat is the thing that you need to adjust so you have just the right amount so it is not too much where you feeling bloated and right shoulder pain and a headache and you have just enough to go the next meal when you are satisfied.
Play around with that and adjust. You could have some Brie cheese, nuts, pecans, walnuts, eggs, avocado. Any of those fats are really healthy and if you were to do a hamburger, for example which has twice as much fat as protein versus a steak, which is twice as much protein versus fat you would be better off with the hamburger because the fat helps you go from one meal to the next.
HUNGER GOES AWAY: Also make sure you have enough greens whether it is salad or vegetables because we want to start increasing potassium. You need 4700 milligrams of potassium. That is between seven and ten cups of salad. That is a nutrient-dense food to allow the hunger to go away because your body is finally going to be satisfied with nutrients. You are going to get a lot of potassium to really help reverse insulin resistance.
PREVENT CONSTIPATION: You may experience constipation in which case you might need to even add more potassium or it could be the vegetables that you are consuming you are not used to. Kale for example, if you are having too much kale that can bind you up. If that is the case switch the vegetable.
KETO FATIGUE: You are tired. That usually means low salt. Add some more sea salt. When you are doing a ketogenic diet you need about one teaspoon of sea salt, not table salt, every single day compared over the Standard American Diet you need about 1/4 of a teaspoon. Sea salt will prevent fatigue and help your body with the electrolyte sodium and chloride.
TWO MEALS A DAY: Continue with 3 meals a day until you get used to it. Then you slowly graduate to two meals per day. How? Slowly delay your breakfast. When you wake up in the morning ask yourself am I hungry. If no, go longer keep going longer and longer and longer. If you do this right you wake up at night you have been fasting all night and now you are not hungry the morning push it further and further and further until you are at the lunch. Then we have no more breakfast and you are at 2 meals per day. Do not eat if you are not hungry.
WEIGHT LOSS: At this point some say I was losing weight and I stopped. Do not go by your weight. A lot of people, when you measure their body, it has a lot of fat and not much muscle anymore. On Keto you are going to start growing more muscle because the protein is being retained in the body. Muscle is a little heavier and that is why you are not losing weight.
BEST INDICATOR OF SUCCESS: Measure your waist and that should be shrinking if you are doing this correctly.
PREVENT GOUT, KIDNEY STONES: Some people may have an increase in levels of uric acid. This is normal in this transition. It is temporary.
If you are susceptible to getting a kidney stone you might notice a little pain in your lower back that is because the higher levels of uric acid. Make sure that you are consuming enough lemons, lemon juice or lemon in your water. Lemons help flush that out and counter the effects of stones, gout and this acid.
Apple cider vinegar will also help. Take a tablespoon in some water drink it with your meals with a lemon. (This Blogger prefers Apple Cider Vinegar Capsules.)
NO NEED TO STUFF YOURSELF: You might consume too much food when you are eating two meals a day. You might be afraid that you are going to be hungry. Learn to adjust the food because you do not need the stuff yourself.
CHEATING: If you cheat, your blood sugar will be off then the next day you are going to be really hungry. You are craving carbs because you just bumped yourself out of ketosis. Just get back on the Keto program and continue.
CALORIES: Do not do low calories. Keep your calories high. Make sure your meals are nutrient dense. Eat a little bit more food so you are actually satisfied. Eat about three to six ounces of protein, unlimited vegetables and the rest as fat.
THYROID: Your thyroid does not have to work as hard when you are doing intermittent fasting in Keto. Fat as fuel is more efficient. If your thyroid levels go down a little bit this is completely normal, especially if it is within the normal range.
CHOLESTEROL: Fat is composed of triglycerides and cholesterol so when you release the body fat, your cholesterol has to come out. It has to go through the blood. It may increase temporarily. Most of the cholesterol in your body is made by your own body, only ten percent comes from the diet. If you eat more it makes less, if you eat less it makes more. Our body basically makes about 3,000 milligrams of cholesterol every single day. It needs it for hormones, it needs it for the vision, for the brain, for the nervous system and to act as a Band-Aid to help heal any type of lesions on the arteries.
The real problem is this high insulin that creates the inflammation and the destruction of your arteries so if your cholesterol is a little high, it is temporary.
I recommend that you watch some of Dr. Berg’s videos on LDL. Here is one of them, Understanding Cholesterol. https://www.youtube.com/watch?v=OBXOB3J3b6w
FAT BURNING: Serious fat burning happens when you are doing between 18 to 23 hours of intermittent fasting. Autophagy starts.
AUTOPHAGY: It is when your cells are recycling old and damaged parts. It is a self-cleaning action. It is cleaning of bacteria, fungus, candida and mold. Your skin is going to start looking better. You are going to have better memory, better a mood, and better cardiovascular function.
SAVE MONEY: You are no longer consuming three or six meals a day, you are only eating two or even one meal a day. You will save between 300 to 600 dollars a month.
There are huge benefits. You have got to keep pushing through it until you get to the serious fat burning.
This Blogger uses Carb Manager to understand how much carb, protein and fat is my meals. Here is the link CARB MANAGER is the Most Comprehensive and Easiest-to-use Net and Total Carb Counter
https://2healthyhabits.wordpress.com/2020/09/11/carb-manager-is-the-most-comprehensive-and-easiest-to-use-net-and-total-carb-counter-2/
For more information visit Dr. Berg’s website https://www.drberg.com/the-healthy-keto-diet-for-beginners
This Blog has been condensed from Dr. Berg’s video Keto and Intermittent Fasting
https://www.youtube.com/watch?v=AnyFVWwzgJI
Dr. Berg is a chiropractor, who specializes in Healthy Keto & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals.He has taught students nutrition as an adjunct professor at Howard University.
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