Dr. Berg's Healthy Keto Basics: START HERE

author avatar Dr. Eric Berg 11/06/2023

As an increasingly popular health and weight loss strategy, Keto and Intermittent Fasting have recently gained considerable attention.

This approach combines the benefits of the ketogenic diet and intermittent fasting to maximize results for those seeking improved overall well-being.

In this blog post, we'll examine how combining the ketogenic diet and intermittent fasting can maximize results for those seeking improved overall well-being.

What is Keto

A low-carb, high-fat diet such as the ketogenic meal plan shifts your body's primary energy source from glucose to fat.

By consuming fewer carbohydrates and more healthy fats, your body enters a state called ketosis, where it breaks down fat into ketones - an alternative and efficient energy source compared to glucose.

Difference between Regular Keto and Healthy Keto®

While traditional keto diets and Healthy Keto® share similarities in their approach to carbohydrate restriction, key differences set them apart.

The primary distinction lies in the emphasis on nutrient density within food choices made during meal planning.

Healthy Keto® prioritizes the consumption of whole foods rich in vitamins and minerals over processed alternatives which may lack essential nutrients our bodies require for optimal functioning.

Why Ketones are a Better Fuel Source than Glucose

  • Sustained Energy: Unlike glucose, which can cause spikes and crashes throughout the day due to fluctuating blood sugar levels, ketones provide consistent energy release, leading to improved mental clarity and focus and enhanced physical performance.

  • Better Brain Health: Research suggests that ketone bodies have neuroprotective effects, potentially reducing inflammation within brain cells while promoting cognitive function improvements such as memory retention alongside problem-solving abilities among individuals following ketogenic dietary patterns consistently overtime periods.

  • Fat Loss: Your body relies on stored fat reserves for generating necessary amounts of ketone bodies during ketosis, which inherently supports weight loss efforts.

  • Reduced Inflammation: Ketones have been shown to exhibit anti-inflammatory properties, which may contribute towards alleviating chronic pain symptoms experienced due to conditions like arthritis or fibromyalgia and lowers the risk of heart diseases and other lifestyle-related conditions.

Incorporating the principles of Healthy Keto® in combination with intermittent fasting can further enhance these benefits by promoting stable insulin levels and efficient fat-burning processes.

By understanding the differences between regular keto diets and Dr. Berg's Healthy Keto®, you can make informed decisions about your nutrition plan that align with your health goals while ensuring optimal nutrient intake for overall well-being.

Intermittent Fasting Basics

Intermittent fasting (IF) is a mealtime schedule that cycles between fasting periods and periods of eating.

This approach helps lower insulin levels in the body, which is excellent for weight loss and overall health.

Combining IF with the Healthy Keto® diet can optimize these benefits by regulating blood sugar levels and promoting fat burning.

How Intermittent Fasting Works Alongside Keto

By practicing intermitted fasting and doing keto, you can promote your body's shift into a fat-burning state of ketosis.

By restricting carbs through Healthy Keto® and limiting meal frequency via intermittent fasting, you encourage your body to rely on stored fat for energy instead of glucose from carbs.

This process helps maintain stable blood sugar levels while providing a steady energy supply in the form of ketones.

Studies have shown that combining keto with fasting can lead to more significant weight loss results than following either method alone.

Importance Of Reducing Excess Insulin Through Intermittent Fasting

Elevated insulin levels are associated with various health issues such as obesity, type 2 diabetes, heart disease, and certain cancers.

One key benefit of intermittent fasting is its ability to reduce excess insulin production by giving your pancreas a break from constantly releasing this hormone during regular mealtimes.

  • Fasting window: During your designated non-eating hours or "fasting window," insulin levels drop, allowing your body to tap into stored fat for energy.

  • Eating window: When you consume nutrient-dense high-fat foods during your "eating window," you provide essential nutrients without causing a significant spike in insulin levels.

By reducing excess insulin through intermittent fasting and consuming a well-formulated ketogenic diet like Healthy Keto®, you can effectively lower inflammation within the body, improve metabolic health, and achieve sustainable weight loss results.

Symptoms of High Insulin Levels

High insulin levels can lead to various health issues, such as belly fat accumulation, high blood pressure, fatigue after meals, decreased cognitive function, mood swings, cravings for carbs, and constant hunger sensations.

Health Risks of Excessive Insulin Production

Elevated insulin levels can pose several health risks that affect different aspects of your well-being.

Some common concerns related to high insulin include:

  • Type 2 diabetes: Chronic high insulin levels can cause insulin resistance, leading to type 2 diabetes.

  • Cardiovascular disease: Excess insulin has been linked to an increased risk of heart disease due to its effect on raising blood pressure and cholesterol levels.

  • Cancer: Studies have shown that people with higher circulating insulin are at a greater risk for developing certain types of cancer, such as breast and colon cancer.

  • Fatty liver disease: Elevated insulin promotes fat storage in the liver, which can lead to non-alcoholic fatty liver disease (NAFLD).

Identifying Symptoms of Elevated Insulin Levels

To determine if you're experiencing symptoms indicative of high-insulin issues, consider monitoring these signs closely:

  1. Belly fat accumulation: If you notice increased abdominal fat despite maintaining a healthy diet and exercise routine, it could be a sign of high insulin levels.

  2. High blood pressure: Elevated insulin can cause the body to retain more sodium, leading to increased blood pressure. Regularly monitoring your blood pressure can help detect this issue early on.

  3. Fatigue after meals: If you often feel tired or sluggish after eating, particularly when consuming carbohydrate-rich foods, it might indicate your body struggles with elevated insulin levels.

  4. Cognitive issues: Poor memory, lack of focus, or difficulty concentrating could signal high-insulin problems as excess glucose hinders optimal brain function.

Benefits of Fat Burning Through Healthy Keto® & Intermittent Fasting

Dr. Berg's Healthy Keto® diet combined with intermittent fasting offers more than just weight loss benefits.

Improved Physical Health and Well-Being

  • Better Weight Management: Burn fat for fuel instead of glucose for sustainable weight loss results without feeling deprived or hungry all the time.

  • Inflammation Reduction: By following a low-carb, high-fat diet like Healthy Keto® and intermittent fasting, inflammation markers in the body can be lowered, which may result in enhanced joint functioning, better digestion, and an augmented immune system.

  • Blood Sugar Control: Combining keto and IF helps regulate blood sugar levels by reducing insulin spikes caused by carbohydrate consumption. This is particularly beneficial for individuals with type 2 diabetes or those at risk of developing it.

  • Hormone Balance: Both keto and IF have been linked to improved hormone balance in both men and women. Balanced hormones are essential for maintaining optimal physical health throughout life.

Enhanced Cognitive Function and Mood Stability

  • Mental Clarity: The brain thrives on ketones as an energy source when following a ketogenic diet paired with intermittent fasting. This increases mental clarity, focus, memory retention, and overall cognitive function.

  • Mood Stabilization: Healthy Keto® and IF can stabilize mood patterns by reducing blood sugar fluctuations that can cause irritability, anxiety, or depression. This leads to a more balanced emotional state throughout the day.

  • Increased Energy Levels: As your body becomes efficient at using fat for fuel, you'll experience consistent energy levels without constant snacking or caffeine consumption.

How to Implement Healthy Keto® & Intermittent Fasting

To successfully implement the Healthy Keto® diet plan alongside intermittent fasting, it is essential to reduce carbohydrate intake by eliminating sugar, refined carbs, grains, pasta, cereal, etc., while consuming nutrient-dense foods during your eating window.

By doing so, you can effectively lower insulin levels in your body without compromising on nutritional requirements.

Reducing Carb Consumption for Optimal Ketosis

The first step towards implementing a successful Healthy Keto® diet plan is reducing your daily carb consumption. Aim to consume no more than 20-50 grams of net carbs per day (total carbs minus fiber).

This will help shift your body into ketosis and encourage fat burning as its primary fuel source.

Balancing Meal Frequency with Nutrient-Rich Food Choices

Incorporating intermittent fasting into your routine involves adjusting meal frequency within specific timeframes known as "eating windows."

There are various methods of intermittent fasting that you can choose from depending on personal preferences:

  1. 16/8 Method: Fast for 16 hours each day with an 8-hour eating window (e.g., eat between 12 PM and 8 PM).

  2. 5:2 Method: Consume a normal diet for five days of the week, then restrict calorie intake to about 500-600 calories on two non-consecutive fasting days.

  3. Eat Stop Eat: Fast for a full 24 hours once or twice per week.

No matter which method you choose, it's crucial to make nutrient-dense food choices during your eating window.

It's essential to guarantee your body gets all the necessary vitamins and minerals for ideal well-being while keeping insulin levels low.

Some key components of a Healthy Keto® meal plan include:

  • Healthy fats such as avocados, nuts, seeds, and olive oil.

  • Incorporating nutrient-dense proteins like grass-fed beef, wild fish, or eggs from pastured chickens can help provide essential amino acids and promote satiety.

  • Fiber-rich vegetables like kale, spinach, or broccoli support digestion and satiety.

Conclusion

Improve your health and reach your weight loss goals with Keto and Intermittent Fasting - a powerful combination of Healthy Keto® and intermittent fasting that reduces excess insulin production, burns fat efficiently, and provides numerous physical and cognitive benefits.

Prioritize nutrient-dense foods and reduce carb consumption to maintain ketosis, and with consistency, you'll see significant improvements in body composition and overall well-being.

Need some inspiration for nutrient-dense meals? Check out these delicious low-carb recipes to keep you on track.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan