Vibrational Wear

KETO

4/16/2019

RECIPE IDEAS

Dr. Berg's Healthy Keto Basics: START HERE
by Dr. Eric Berg DC

Get Instant Access To Dr. Berg's Keto Mini-Course

Dr. Berg's Healthy Keto Basics: Step 2: WHAT TO EAT
by Dr. Eric Berg DC

If you are new to Dr. Berg’s channel, this is the second video to watch. Dr. Berg talks about the basics of healthy Ketogenic Diet and Intermittent Fasting.

1. Go as long as you can in the morning without eating. “Don’t eat when you are hungry”.

Keep pushing it to the point where your body is fully adapted to fat-burning and you’re no longer in sugar-burning. And it could take 3 to 5 days or longer into full ketosis. Try doing 2 meals a day with 4 hour eating window – that will give you a 20 hours fasting period and can give you results except if you’re going through situations like:

Menopause
Slow thyroid condition
History of Dieting
Slow Metabolism

You have to then push the meal plan into only eating one meal a day to see significant results. But there are some cases that they still wouldn’t see results or weight loss, then they have to go even longer or as long as they can until the system heals.

2. What to eat during meals?

Meal Option 1

Eggs (2-4) – Pasture-raised Organic
Avocado
Cheese
Bacon
Nut Butter – Almond butter, Peanut butter (Sugar-free)

Meal Option 2

Meat (3-6 oz.)
Vegetables or Salad – Olive oil + Vinegar
SIBO: https://www.youtube.com/watch?v=UQESl...
Nuts / Seeds

How NOT to Get Small Intestinal Bacteria Overgrowth (SIBO)
by Dr. Eric Berg DC

Meal Option 3
Fish / Sea Food – Salmon, sardines (https://www.youtube.com/watch?v=STZg0...)
Salad
Fat Bomb (https://www.drberg.com/Ketogenic-diet...)

Omega 3 Fatty Acids in Canned Sardines (Part 2 Update): Even More Surprising
by Dr. Eric Berg DC

Meal Option 4

Chicken (with skin)
Asparagus
Olives

Important Things to Remember:

It’s okay to consume vitamins any time of the day
ACV or Apple Cider Vinegar / Lemon
Coffee / Tea – Do only one in the morning. Or make a bulletproof coffee (MCT Oil, Butter)
Urge to Snack – It means you need more fat and greens.
Craving for bread – You need more B vitamins (Electrolytes, B vitamins, Sea Salt and nutritional yeast)
Exercise – Best time is when you are fasting.
Adapt – 3 to 5 days or longer. The way to know you are in ketosis is you don’t crave anymore.

This is the second video that you should watch and we are combining healthy keto with intermittent fasting. Number 1, you want to go as long as you can in the morning without eating. You just don't want to eat when you're hungry. That's the thing that you need to focus on because so many people eat when they are not hungry and they are wondering why it's not working or they are not getting results. Because the body is finally burning fat and then you start eating, what will happen is you're going to raise insulin and then your insulin is going to come high and then it's going to push your blood sugars low then you'll going to be hungry an hour and a half later.