The BEST Keto and Intermittent Fasting Tips – Dr. Berg

So i wanted to do this one video

to explain the most important

tips and tricks

with doing keto and intermittent fasting

all in one video it’s not going to be a

terribly long video but i wanted to

cover the most important things to help

you be more successful

and really experiencing the results that

you’re looking for so let’s start at the

beginning

you wake up in the morning what do you

do well most people drink a cup of

coffee right so the first goal is to

skip your breakfast

and the best way to do that is to

add some mct oil in your coffee

start with one tablespoon because if you

start with too much you can end up with

diarrhea

so mct oil is

a type of fat

usually from coconut oil that’s going to

allow you to

not be hungry for the next several hours

okay so you put that in your coffee you

mix it up if you work up to two

tablespoons you’re gonna find that

you’re really not gonna be hungry it’s

gonna actually give you energy now what

i normally do is after the coffee and

you can do this before the coffee

i like lemon water but i take the whole

lemon and i blend it with water

i don’t take the juice of the lemon

anymore now it’s going to be very very

tart so you can add

you know several drops of stevia or what

i do is i put my electrolyte powder in

this mixture like one scoop that way you

get the potassium magnesium so you have

more energy so we have this super

powered lemon water with electrolytes or

without it that gives you a lot of

vitamin c but it also gives you

something called citrates

which help

prevent

kidney stones okay so now that you’re

not hungry

in the morning you go all the way to

noon and you have your first meal

i recommend doing maybe a tablespoon of

apple cider vinegar in a glass of water

drink that

that will help you digest it’s also

going to help your blood sugars but you

don’t have to necessarily do it before

the meal you can do it

while you’re fasting but apple cider

vinegar is a really good thing to take

when you’re doing this for energy for

blood sugars to help speed up the

improvement of the insulin resistance

now as far as the meal goes i always

recommend doing your vegetable or salad

before your protein why because i found

that if you’re going to do what i

usually recommend is between seven to

ten cups of vegetables per day which a

lot of people can’t do that initially

that means you’re gonna have to do a big

salad right i mean a five cup salad is

not that big and maybe you could do five

cup salad and then for dinner do like

three cups or two cups right it’s not

hard to do that now if you’re doing

other vegetables like broccoli

cabbage

brussels sprouts more dense vegetables

you’re not going to be doing seven to

ten cups okay maybe you do four to five

cups so i recommend in doing the

vegetable or salad first because it’s

that way it seems to work out a little

bit better so on the salad

one thing that i do that actually tastes

quite good is i sprinkle

nutritional yeast flakes on the salad

it’s a way to get my b vitamins uh

through the day and it will definitely

reduce your stress and it actually

tastes a little bit like parmesan cheese

so it’s a a great thing to sprinkle on

your salad i would highly recommend

getting the one that’s non-fortified

because the fortification they put these

synthetic vitamins in there and i’ll put

a link down below if you want more

information on that the two major groups

of nutrients that i recommend as a bare

minimum would be the electrolytes and

the b vitamins

when you’re doing keto to prevent the

keto fatigue the keto rash and any other

symptoms because when you first start

this you’re going to dump a lot of water

and you’re going to lose a lot of

electrolytes and some people get really

tired after they do this and they become

dehydrated so we want to put back in the

electrolytes plus when you’re burning

more fat

you do need your b vitamins and a lot of

people are

borderline deficient going into this so

they may have fatigue if they don’t add

the b vitamins one of the best sources

of the b vitamins is nutritional yeast

so you have your vegetable your protein

okay

how much protein

well that really depends on you know

your metabolism your age if you’re male

or female i usually recommend between

three to six

to seven to eight ounces of actual

protein now if you’re younger and you

exercise have a little bit more but if

you do too much protein especially at

dinner that could keep you from sleeping

at night all right so at the end of the

meal

i like to add some additional fat why

because

that way i can fast longer and i’m more

satisfied so i might consume a handful

of pecans i might do a whole avocado i

might do

macadamia nuts i might add more olive

oil to the salad.

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