Dr.Berg’s Healthy Keto Basics: Step 2: WHAT TO EAT

alright people you just watched my basicplan the overview this is video 2 we’re going to dig into some more of thedetails this is mainly for beings that are new to my canal again I have 2500 videos and if you can get lost in all the details this is the second videothat you should watch and we’re compound a healthful keto within a minutefasting okay alright number one you want to go as long as you can in the morningwithout gobbling you exactly don’t want to eat unless you’re hungry that’s the thething that you need to focus on because so many parties eat when they’re nothungry and they’re wondering why it’s not working they’re not going resultsbecause the body finally is burning fat and then you start eating what willhappen is you’re gonna invoke insulin and then if your points gonna come highand then it’s gonna push your blood Sugar’s low then you’re gonna be hungryan hour and a half later so really it’s what you snack the nightbefore that’s gonna impose if you’re hungry in the morning if you do thiscorrectly like I’m showing you with merely two meals a day you’re gonna wake up inthe morning not hungry so the goal is to go as long as you can you may find thatyou can’t go all the way to lunch you have to eat it like 11 o’clock punishment eatyour breakfast there okay but what happens you want to keep pushing it tothe top where your your figure is fully adapted to fat-burning you’re no longersugar burning that could take three days up to five days sometimes it takeslonger to get into full ketosis alright so that’s the first rule of thumb if wecan do two meals with a four-hour window okay and what that implies is that we eatand then we wait for hours and we devour again that’s your opening that will giveyou a 20 hour fasting period that’s incredible that’s enough to see someserious upshots the only go that would not work for someone as far as weightloss leads is let’s say they’re going through menopause they have a slowthyroid necessity and they have a history of dieting and their metabolismis so gradual they’re gonna have to push these togetherhave one meal a day and then they will lose weight and there are even peoplethat still will lose simply a little bit on this and they might need to go evenlonger because their metabolism is so dead and I’ve had this happen not to alot of people but certain people that precisely you are familiar with from birth they just had aslow metabolism for one thing or another and they need to go like probably eatevery other day okay that’s just what they need to do until the system healsbut for everyone else we’re going to talk about what are you gonna eat onthis first dinner and the second meal I’ve canvassed a lot of people and this iswhat they eat and this is what I hate eggs I do four eggs a day you can do 2to 4 eggs pasture-raised or organic eggs they’re a little more expensive butthey’re worth it now it’s really important to eat health eggs becausethe factory farm eggs are just so bad they’re just terrible then we haveavocado avocado has massive amount of potassium and really gone fats to helpyou go longer cheese now if you are a guy and you havea prostate condition don’t do the cheese but if you have a high quality organiccheese from a grass-fed cow goat’s cheese is even better not a problem okayso then we have bacon some people don’t want to do bacon that’s totally fine Ilike bacon I do bacon from the farmers market if you’re gonna go to a huffinstore get the nitrate free Organic bacon with with sugars less than one gram okaybacon by the way and pork has high levels of vitamin b1 and for thosepeople are saying bacon is undesirable hitherto they’re consuming chicken I would beg todiffer because chicken is really disgusting unless you’re doing againfrom the farmers market okay nut butters you can do almond butter peanut buttermake sure there’s no carbohydrate in it maybe a couple of tablespoons now the reason forthis is to give you enough solid especially in the beginning so you cango longer okay without getting hungry you know you’re eating at 12 you have ahamburger or a piece of meat or any a lamb or whatever meat that you wantthree to six ounces let’s say you’re younger and you have a faster metabolismthen you do eight ounces let’s say for example you’re an athlete you do eightounces let’s say you’re a very large person you need more protein do eightounces I wouldn’t want to go over eight ounces per banquet now we’re not talkingabout actual protein grams we’re talking about the actual product of meat itselfokay three to six ounces or eight ounces so you don’t have to calculate the gramsinside that meat but it is a big difference and then we devour ourvegetables you can steam them you can have some fresh or the salad I do a lot ofsalads we need a large amount of salad so some people break up their saladbetween this dinner here in this meal and they do maybe five beakers and five cups ormaybe four cups and four beakers I signify four cups is not that that much it’sjust it’s kind of like a medium sized salad I personally do all of my salad atone sitting I’ll do like ten beakers and sometimes I’ll do more than that so I’mused to it if you feel worse with expending thosegreens that means that you’re microbes are not quite in the right place youmight have a condition called SIBO I’ll settled a tie-up down below in which case youwant to cut back on your veggies because what’s gonna happen the fiber inthe vegetable is going to retain fluid and you’re gonna feel bloated and you’regonna your weight loss is not gonna come off it’s not because you’re not losingweight it’s because you’re retaining flowing okay time realise you want to feelgood after destroying this and you may have to eat small amounts and graduallyincrease it because guess who’s eating your the fiber from your veggies themicrobes and they might not be plentiful enough to do that so there’s manydifferent rationales I’ll lean a video down below really on that one topic olive oilbalsamic vinaigrette is a great dressing maybe a handful of nuts some seedsbecause we want that fat so this is like one option of a banquet this is anotheroption of snack exactly to give you an example I gave a attach down below to mywebsite because I have a lot of different examples of different snacks Ihave a whole recipe but this would be an example of a typical meal for someoneokay let’s say you do fish I cherish salmon is one of the best proteins because ithas omega-3 we are intending to do caliber protein so you are eligible to do sardinesbelieve it or not there are good flabs in sardines I did a video on that forseafood okay this gives you the iodine so you doyour fish or seafood your salad this is for your dinner and a solid device what isthe fat bomb it’s like a little cookie with healthful fattens in it you can makerecipes for this a lot of parties eat the fat device simply to get them satisfiedso they can go from one banquet to the next as your form adapts to fat burning youprobably won’t even need that because you’re burning your own fat but in thebeginning it’s really helpful here’s another option for some food you can dochicken with the scalp preferably delightful and crispy or chicken offstages let’s sayyou do again treat it 6 ounces of chicken and chicken offstages do yourprotein it’s moderate protein asparagus ok or any other vegetable that you likeor your salad and then you do olives as your fatty okayI do a lot of nuts myself I do that after the banquet to the point where I’mlike certainly satisfied so I can go longer but the key is not snacking at night soyou want to add fairly fatty to go from this dinner all the way to breakfast nowthe number one weakness people have I merely recognise was boredom so you’regonna have to keep really busy right here and make sure you’re not suffered soyou don’t ingest the wrong thing you can consume your vitamins it’s not a problemany time of the day apple cider vinegar teaspoon and some lemon is really goodto have when you drink water coffee in the morning try to just do one you cando tea you can add some bulletproof that’s a MCT oil coconut oil you can putthat mixture that in your boozing if you demand especially in the beginning toallow you to go without having the first mealnot a problem but if you find that that slows down your weight loss as you dothis over a period of a marry weeks and you might want to drop out the extra faturged a snack that means you need more fatty and more light-greens more vegetablesthose two things will solve the problem if you crave bread you need more Bvitamins I recommend electrolytes a good powderB vitamins and or nutritional yeast you can get them in tablets very importantjust to make this transition smooth so you have no problems C so don’t beafraid to add more sea salt because you’re gonna need more salt you’re gonnadump more fluid on this program and so you have to replace itthe best time to exercise is when you’re fasting so in the morning okay it’sactually you get better benefits realize that it could take longer to adapt butthe method that you know you’re in hardcore ketosis is that you crave nothingyou’re not even hungry anymore that’s when you know what’s really workingbetter than any other test this should give you the next bed of informationor knowledge you need to know and I will see you in the third video if you’reliking this material please subscribe now and I are really save you updated onfuture videos

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