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How to do keto correctly? That is a question that many people ask themselves when embarking on a ketogenic diet with the goal of losing weight, improving their health, and increasing their energy levels. Luckily, there is a renowned expert who has been helping people achieve their health goals for years – Dr. Eric Berg. In this blog post, we will explore Dr. Berg’s top tips on how to do keto correctly, including methods 1, 2, and 3.
So, why listen to Dr. Berg? Dr. Berg is a certified chiropractor, expert in nutrition and weight loss, and has helped thousands of his patients achieve their health goals through his books, YouTube channel, and website. Over the years, Dr. Berg has also developed a reputation as the go-to expert on keto and intermittent fasting, and his tips on how to do keto correctly are highly sought after by those looking to make a positive change in their lives.
Method 1: Dr. Berg’s Five-Step Process
Dr. Berg has formulated a five-step process to help people successfully transition to a ketogenic diet. These five steps are:
1. Reduce Carbohydrates: The first step is to reduce your carbohydrate intake. This step is crucial as your body needs to switch from using glucose (carbs) as its primary source of energy to using ketones (fat) instead.
2. Increase Fat: The second step is to increase your fat intake to compensate for the reduced carbs. This may seem counterintuitive, but it is essential to maintain your body’s energy levels while also keeping you satiated and full.
3. Moderate Protein: The third step is to moderate your protein intake. Eating too much protein can kick you out of ketosis and cause a host of other health problems.
4. Track Your Macros: The fourth step is to track your macros, meaning the percentage of calories you get from each macronutrient (fat, protein, carbs).
5. Electrolytes: The fifth and final step is to maintain electrolyte balance. As your body adapts to the ketogenic diet, it may experience symptoms such as the keto flu, and maintaining your electrolytes will help minimize these symptoms.
By following this five-step process, Dr. Berg believes that anybody can successfully transition to a ketogenic diet, leading to weight loss, improved energy, and better health overall.
Method 2: Dr. Berg’s Tips for Intermittent Fasting
Dr. Berg is also an expert on intermittent fasting, which he believes can be a powerful tool to help people lose weight and improve their health. Here are Dr. Berg’s top tips on how to do intermittent fasting correctly:
1. Start Slow: Don’t jump straight into a 24-hour fast. Instead, start with a 12-hour fast and gradually increase the fasting window.
2. Stay Hydrated: Drink plenty of water, tea, or coffee during your fast to stay hydrated.
3. Stay Busy: Engage in activities that keep you occupied, such as reading or going for a walk, to keep your mind off food.
4. Break Your Fast Carefully: When it comes time to break your fast, don’t immediately gorge on food. Instead, eat a small, healthy meal and wait a little while before eating more.
5. Stay Consistent: Stick with your intermittent fasting routine and make it part of your regular lifestyle.
By following these tips, Dr. Berg believes that anybody can start intermittent fasting and reap the health benefits, such as improved insulin sensitivity, reduced inflammation, and increased longevity.
Method 3: Dr. Berg’s Supplements for Keto
In addition to his tips on how to do keto correctly and intermittent fasting, Dr. Berg also recommends specific supplements to help people on their ketogenic journey. Here are some of Dr. Berg’s top recommendations:
1. Electrolyte Powder: As mentioned earlier, maintaining electrolyte balance is crucial while on a ketogenic diet, and Dr. Berg’s electrolyte powder is an excellent option for this.
2. Nutritional Yeast: For those who need to increase their B-vitamin intake, Dr. Berg recommends nutritional yeast as a supplement.
3. Digest Formula: To help with digestion and reduce any digestive discomfort while on the ketogenic diet, Dr. Berg recommends his Digest Formula supplement.
4. Hair Formula: The keto diet can sometimes cause hair loss due to nutrient deficiencies, and Dr. Berg’s Hair Formula supplement aims to address this issue.
By incorporating these supplements into your ketogenic diet, you can help ensure that your body is getting all the nutrients it needs to thrive.
In conclusion, Dr. Berg’s tips on how to do keto correctly, intermittent fasting, and recommended supplements are an excellent resource for those looking to get the most out of their ketogenic and intermittent fasting journey. By following Dr. Berg’s advice and incorporating his recommended supplements, you can successfully transition to a ketogenic lifestyle, improve your health, and increase your energy levels. So, next time you’re wondering how to do keto correctly or need guidance on intermittent fasting or supplements, turn to Dr. Berg and his wealth of knowledge and expertise.