If you’re experiencing side effects on keto or keto isn’t working for you—you need to make a change. Learn more.
The Risks of Taking 10,000 IUs of Vitamin D3:
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Healthy Ketogenic Diet and Intermittent Fasting Plan:
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0:00 Introduction: What to do if keto isn't working
0:10 Signs you need to change your keto diet
0:55 What is keto?
1:45 The Healthy Keto® diet
2:05 How to avoid keto flu and other keto side effects
17:35 Learn more about how to do keto correctly!
Let’s talk about the signs you need to change your ketogenic diet and what to do if you experience side effects on keto.
Top signs you need to change your keto plan:
1. Feeling tired or weak
2. Looking older
3. Heart palpitations
4. Hunger
5. Cravings
6. No weight loss
7. Kidney stones or inflammation
The ketogenic diet plan is the reduction of carbohydrates. But, even though it may help prevent specific health concerns, reducing carbohydrates alone does not build your health. You must focus on what you’re replacing your carbs with and how those calories affect your health.
The Healthy Keto diet takes the keto diet to the next level by focusing on consuming high-quality keto-friendly foods with positive health impacts.
Top things to do to avoid keto-adaptation symptoms or keto flu symptoms and to make sure your keto plan goes smoothly:
1. Increase your B vitamins and electrolytes
• Take unfortified nutritional yeast
• Consume seven to ten cups of salad a day or take electrolyte powder
• Consume plenty of sea salt
2. Consume nutrient-dense, organic foods
• Pasture-raised eggs
• Grass-fed, grass-finished beef and organ meats
• Wild-caught fish
• Wild-caught seafood
*Important nutrients:
• Zinc
• Vitamin D
• Iron
• Iodine
• Vitamin A
3. Balance your omega-3 to omega-6 ratio (should be 1:1)
• Avoid soy, corn, canola, and cottonseed oil
• Consume more cod liver oil, wild-caught fatty fish, and grass-fed beef
4. Read ingredients, including in “keto-approved” foods, and avoid:
• Gluten
• Corn fiber
• Dextrin
• Maltodextrin
• Sugar alcohols (especially maltitol)
• Milk solids
5. Do intermittent fasting
• Consume one to two meals a day without snacks
• This is essential to support a healthy body and to see positive results
6. Avoid dirty keto, which can include conventional low-quality foods, such as:
• Grain-fed animal products
• GMO foods
• Pesticides
• Herbicides
• Preservatives
7. Consume organic vegetables grown in soil (locally sourced if possible)
• Avoid hydroponic fruits and vegetables
8. Switch to a carnivore diet if you experience bloating or gut inflammation after consuming raw vegetables
• Consume different types of healthy, quality protein
• Consume cooked vegetables
• Consume fermented vegetables
9. If you’re prone to kidney stones, drink at least two and a half liters of fluid a day and avoid certain foods, including:
• Spinach
• Almonds and almond butter
• Kiwi
• Strawberries
• Chocolate
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, 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.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! I hope this helps increase your awareness of the signs you need to change your keto diet and how to fix keto side effects. I’ll see you in the next video.
36 responses to “The #1 Reason to Change Your KETO DIET”
So informative and great clip.Thank you again Doctor Berg
You’re very welcome. Glad you found it useful.
I recently moved, but had an Aquaponics system in my back yard (note: Aquaponics NOT hydroponics) I fed the fish organic food and the plants did well and vegetables that came from them were great. The emulsion from the fish would also be a bonus to use on other plants in the yard. The whole system is pesticide free because you need to keep the fish healthy.
Dr Berg notes for reference:
Top signs you need to change your keto plan:
1. Feeling tired or weak
2. Looking older
3. Heart palpitations
4. Hunger
5. Cravings
6. No weight loss
7. Kidney stones or inflammation
The ketogenic diet plan is the reduction of carbohydrates. But, even though it may help prevent specific health concerns, reducing carbohydrates alone does not build your health. You must focus on what you’re replacing your carbs with and how those calories affect your health.
The Healthy Keto diet takes the keto diet to the next level by focusing on consuming high-quality keto-friendly foods with positive health impacts.
Top things to do to avoid keto-adaptation symptoms or keto flu symptoms and to make sure your keto plan goes smoothly:
1. Increase your B vitamins and electrolytes
• Take unfortified nutritional yeast
• Consume seven to ten cups of salad a day or take electrolyte powder
• Consume plenty of sea salt
2. Consume nutrient-dense, organic foods
• Pasture-raised eggs
• Grass-fed, grass-finished beef and organ meats
• Wild-caught fish
• Wild-caught seafood
*Important nutrients:
• Zinc
• Vitamin D
• Iron
• Iodine
• Vitamin A
3. Balance your omega-3 to omega-6 ratio (should be 1:1)
• Avoid soy, corn, canola, and cottonseed oil
• Consume more cod liver oil, wild-caught fatty fish, and grass-fed beef
4. Read ingredients, including in “keto-approved” foods, and avoid:
• Gluten
• Corn fiber
• Dextrin
• Maltodextrin
• Sugar alcohols (especially maltitol)
• Milk solids
5. Do intermittent fasting
• Consume one to two meals a day without snacks
• This is essential to support a healthy body and to see positive results
6. Avoid dirty keto, which can include conventional low-quality foods, such as:
• Grain-fed animal products
• GMO foods
• Pesticides
• Herbicides
• Preservatives
7. Consume organic vegetables grown in soil (locally sourced if possible)
• Avoid hydroponic fruits and vegetables
8. Switch to a carnivore diet if you experience bloating or gut inflammation after consuming raw vegetables
• Consume different types of healthy, quality protein
• Consume cooked vegetables
• Consume fermented vegetables
9. If you’re prone to kidney stones, drink at least two and a half liters of fluid a day and avoid certain foods, including:
• Spinach
• Almonds and almond butter
• Kiwi
• Strawberries
• Chocolate
Thank you Dr Berg!
😺👍
Bro, if you weren’t selling your notes in high school, you missed out on a ton of cash. Beautiful work, my dude.
@crimson90 LOL!
thank you fidel , appreciate your notes
Off topic, we have numbers behind our names that weren’t there before.
@L G do you know what they are for or what they mean ?
2 years ago started healthy keto…waist 38 to 32. Recently began healthy keto/pasture raised carnivore… feel amazing. Also, do cold water therapy, stretch, and swim. Thank you, Dr. Berg!
Certain vegetables like cruciferous ones are so healthy and nutrient dense ! I think the carnivore diet works for some but too radical for me!
@anashatrab2845 I’m not completely carnivore… Still can’t believe I feel so good at 50. We have a farm, so all our meat, eggs, and vegetables are grown organic. The best thing I did was cut out sugar/processed foods.
@You can’t handle the truth! Definitely! I am so amazed that I feel much better physically and mentally ever since I dramatically cut ✂️ my carbs and processed foods!
@anashatrab2845 That’s outstanding! Forgot to mention I’ve been IF for approximately 2 years. Typically do a 20/4…it really works! (At least for me) Keep it up!
started healthy keto and IF two years ago, never felt better than my previous 40+ years- hit the wall after about 6 months and introduced trace minerals- now i feel perfect, absolutely perfect! Dr Berg you changed my life and I couldn’t thank you enough!
I would also highly recommend full body HIT training 1 slow controlled set each body part to absolute failure I work out only 2x per week at age 65 I was able to gain muscle and strength and I feel fantastic! Keto and HIT are a match made in heaven ❤
I started keto 5 months ago. Only 1 meal a day. Sometimes I dry fast for two days followed with my Muay Thai. I lost 54 pounds in a month and half and I feel better than ever. Thank you Dr Berg
Whoa thats incredible. What kept you going when you felt like quitting?
i find it hard to believe you lost 9lbs every week for 6 weeks. Thats a calorie deficit of 4500 per day
@fred bloggs The first 10-12 was water weight, which comes off fast.
Well I guess I’m doing really well 🙂 lost already 10,5Kg I feel really good and in better mood ever since years!!! Thank you Dr! 🙏
spot on Doc, ive followed you and a few others for the last 17 months, quitting sugars, processed carbs, artificial sweeteners, cooking oils – keeping natural carbs to 30g or less – cold turkey – im down 130 lbs, with only 15 more to get my weight to what i weighed in my late teens 45 yrs ago – my a1c has gone from 6.0 to 5.2 and my pcp said last week to keep up the good work and we will see you in a year – thank you for helping me in my weight loss journey and transformation to better health
Healthy Keto works for me. Thank you, Dr. Berg for your videos. The facts your share are life saving. Your natural vitamins are wonderful too.
Thank you Dr. Berg for educating us for a better life.
Glad to help!
Doctor Berg I just received my package and so excited on my new journey in feeling better. I bought your book as well as your supplements and your hair products. Thank you so much for what you do. You are a God sent and God bless you. 🌺
Video couldn’t have come at a perfect time. I am hitting a roadblock in my keto lifestyle and I think I was getting off track. Bloating and constipation is happening and I have found myself snacking too much. I’ve gained like 3lbs when I’m supposed to be on a maintenance level. I realize I’m slacking on veggie intake.
I am 71 and started Keto in ernest about 3 years ago. The last year more Ketovore. Along with 18/20 hour Intermittent Fasting most days/OMAD once or twice a week. It has been amazing: never hungry and have plenty of energy. I do not live for my next meal. Many times like Dr Berg says, if I’m not hungry, I don’t eat.
Also, no meds.
Some friends tell me they tried Keto for a month or so. They don’t get it. It’s not
a diet but a way of eating.
The last year I’ve really dropped weight.
Some friends tell me, you’ve got to stop losing and maintain. I tell them, if I lose more weight it’s because I need to. I let my body dictate itself. I’m absolutely NOT starving. When we go out to eat(I go at least twice a week) I get a big old steak and finish it. My friends take half of their meal home looking all demure 🥰 but I’m the one getting results. I don’t try to push this but when they ask I send some beginning Keto/IF videos.
The rest is up to them just like it was for me.
4/23/19 I was not in good shape. My knees were terrible. I’ve gone from XL 18/20 to Pet M 8/10 or S. I’ve never gotten on a scale because I don’t want to be dictated by it. I know my body.
Honestly, I am living proof as we age we can make changes.
Also, thinking of doing Carnivore for a month.
We can do it! It doesn’t happen all at once but, at least for me, is so worth it.
I want to thank God for getting me to this place. I cried out to Him 4/23/19
to help me and He sent me YouTube videos from Dr Berg and others on Keto, IF, lifting and exercise(all on a thick rug in my bedroom).
🙏 💪 ♥
No…I’m almost 69…..ach!
there’s no chance that a carnivore diet is healthy long term. It just doesn’t make sense. You’re not only missing out on very important vitamins (like vitamin E and to an extent on vitamin C i.e.) but also on fibers which are all found in veggies. The only reason why this guy who wrote this comment could feel “successful” with it is because he’s benefiting from the carb abstinence. But it’s just a matter of time when you will feel awful. Other than that it’s very unsustainable and immoral and immature for me to eat animals in these amounts like they’re some kind of soulless things who we can just take and put in our bellies. Use your brains please. Or at least your heart.
Well done. Don’t fall for “the animals have feelings so don’t eat them” people. They will be reborn. Carnivore/raw carnivore is the perfect diet for your age. You’ll know when to stop, your body will tell you until then enjoy those 🥩…
Two years ago I changed from a keto diet to carnivore and I never looked back. Keto was a great stepping stone to carnivore, and it did give mild relief of my symptoms, but for me carnivore is where it’s at. Occasionally I’ll attempt to reintroduce a vegetable, and I find I can very occasionally have a small amount of something like cabbage, onion, avocado, or even lettuce, but if I keep eating them, even in small amounts, I get a return of symptoms.
This is such a good refresher and I hope lots of new people will take it all in. I accidently stumbled onto a keto way of eating that was a good fit for me. I did not measure anything, just listened to my body and found out what worked. Two+ years now and it is going great. My weight has dropped off gradually, gently, almost without effort. I feel healthier now than I have for the past 10 years. I will be forever grateful to you Dr.Berg. I am never going back.
Something I am learning as I moved from keto to more ketavore is that I simply can’t eat for entertainment anymore, I HAVE to be hungry. Something, prob veg was not making me feel well doing keto. We all have to experiment ourselves, it’s so worth it. 🇦🇺
To get liver into your diet without really noticing it, we buy liver and mince it in the food processor (or use the meat grinder attachment on the Kitchen Aid stand mixer) and then we mix it with ground meat. For us, it is about 1/3 liver to 2/3 ground meat and we don’t notice the liver flavor, in fact we think it tastes better. Ratios can be adapted based on your taste buds, for example, we started at 1/4:3/4 and gradually upped it. Then I just freeze it in 1lb packages. You can do this with beef, lamb, pork, chicken and turkey, just match the type of liver to the type of meat. Works great!
Thank you, I’ll do it! I use a mountain of monk fruit daily! And I only bloat consistently about 6 hours after i finish my OMAD. So I’m totally down for this advice! I truly appreciate it! Bless You! One way or another the devil will look for ways to keep us suffering, in the same ways we always have.
You’re big help Dr!