What Dr. Berg Eats

Dr. Eric Berg 11/20/2024

Let's face it, starting the Dr Berg keto diet can feel overwhelming. This high-fat, moderate-protein, very-low-carb approach may seem daunting, but understanding Dr. Berg's daily routine simplifies the process.

Dr. Berg's keto diet plan is more than carb restriction. It balances healthy fats, nutrient-dense foods, and intermittent fasting, providing a new perspective on weight management and well-being.

A Day on the Dr. Berg Keto Diet

Dr. Berg follows a unique eating pattern: one and a half meals daily with intermittent fasting.

His first meal is typically between 1 and 2 p.m. and his second, smaller meal is between 5 and 6 p.m.

This eating schedule creates a fasting window of roughly 19 to 21 hours. This diet plan incorporates Dr. Berg's recommendations and emphasizes healthy fats.

Meal One: The Power of Protein and Fat

This meal is a balanced serving of protein and fat. A favorite choice is four eggs with onions and fermented vegetables (ensure no added sugar.).

He might swap the eggs for half a pound of grass-fed, grass-finished hamburger (fattier cuts preferred) with sauerkraut. He often buys his hamburger from US Wellness Meats.

Other options include salmon pan-fried with olive oil, sea salt, pepper, and Primal Kitchen mayo or sugar-free summer sausage. For extra flavor and healthy fats, he adds olives, pecans, or celery with organic peanut butter.

Meal Two: Prioritizing Nutrient-Rich Vegetables

The second meal is vegetable-focused, often a large salad (up to 10 cups.). Dr. Berg favors arugula or mixed greens with olive oil and balsamic vinaigrette.

Chopped cabbage, carrots, and steamed cauliflower are good additions for the keto diet. Dr. Berg DC also adds smaller protein and fat portions.

This could include a half-can of cod liver or 4 ounces of summer sausage and cheese.

Small servings of pecans, celery with peanut butter, or more keto-friendly meals are possibilities while avoiding excessive butter intake.

Dr. Berg Keto Diet: Key Principles

The Dr Berg keto diet goes beyond just lowering carbs. It includes nutrient-rich vegetables like leafy greens while balancing overall nutrition.

Healthy Keto vs. Standard Keto

Standard keto focuses primarily on carb restriction. Healthy keto prioritizes nutrient-dense foods, especially vegetables, to prevent nutritional deficiencies. Including healthy fats is also key.

The Role of Intermittent Fasting

Intermittent fasting increases fat burning and improves metabolic health. A 16:8 diet is a common intermittent fasting practice. Dr. Berg explains how intermittent fasting enhances the benefits of keto.

Nutrient-Dense Foods

Dr. Berg's approach focuses on quality, whole-food sources. This includes fresh, organic greens when possible and high-quality extra virgin olive oil from Italy.

Food variety is crucial to long-term success. Including foods like tomatoes helps to satisfy cravings when transitioning to keto.

Eating fatty fish regularly can also help boost your omega-3 intake.

Healthy Keto proteins and vegetables

The Dr Berg Keto Diet Food List

Dr. Berg's meal plan offers helpful guidance, but there is no one-size-fits-all approach. Healthy keto promotes eating various nutritious foods, allowing adjustments based on personal needs.

Increasing protein intake can help retain or build muscle mass, especially during workouts. Consuming excessive keto-friendly treats, though seemingly keto-compliant, may trigger cravings and should be balanced.

It's advisable to consult with a professional medical doctor before starting any keto diet, including Dr. Berg's approach, to determine suitability based on your medical advice and overall body type.

Food Category	Examples
Proteins	Eggs, grass-fed beef, salmon, cod liver, organic summer sausage, red meat
Fats	Olive oil, avocado oil (in Primal Kitchen mayo), beef tallow, nuts (pecans), butter, fatty acids
Vegetables	Arugula, mixed greens, fermented vegetables, asparagus, cabbage, carrots, cauliflower, tomatoes (in season), seaweed, and other high-nutrient options like collard greens.
Other	Organic peanut butter, sugar-free chocolate (sweetened with stevia), olives

Dr Berg's Keto approach shifts the perspective on keto, emphasizing healthier choices for long-term adherence.

Variety can ease the transition, and incorporating healthy cheat meals can make a significant difference. It also helps prevent deficiencies. While focusing on losing weight, ensure adequate nutrient levels are maintained.

Healthy Keto stresses the importance of vegetables. They are essential nutrients, not just a sidekick. Good fats ensure a sustainable diet.

The focus isn't necessarily a high-fat diet but a balanced fat intake, particularly for long-term adherence.

Following keto principles often leads to weight loss, improved metabolic health, and other positive outcomes.

Remember to consult medical professionals to tailor the diet to your specific needs.

Incorporating good fats into a Keto approach ensures a sustainable diet that nourishes our body. MCT oil is particularly beneficial and is a great choice.

What Sets Dr. Berg’s Keto Approach Apart

Dr. Berg’s keto diet focuses on a healthy, nutrient-dense version of the ketogenic lifestyle, emphasizing whole foods, high-quality fats, and ample vegetables to support overall health.

This method encourages balanced meals and limits processed foods, making it a standout among various low-carb diets.

When considering keto vs Atkins, Dr. Berg’s approach highlights the importance of maintaining consistent ketosis through clean eating, unlike Atkins, which reintroduces carbs over time.

This clean and health-focused keto plan supports sustainable weight loss, enhanced energy, and better overall wellness, making it an excellent choice for those looking to achieve long-term health benefits.

Conclusion

The Dr. Berg keto diet offers detailed insights into a practical keto lifestyle. His blended approach goes beyond standard keto, incorporating intermittent fasting and emphasizing nutrient-rich vegetables rather than just treats.

This combination creates a flexible and sustainable eating style, unlike the traditional, often restrictive, view of standard keto.

For personalized dietary advice and suitability for individual needs, including Dr. Berg's method, consult a medical professional.

FAQs about Dr Berg's keto diet

How many carbs does Dr. Berg recommend?

Dr. Berg recommends maintaining ketosis with under 20 grams of net carbs daily, but this can vary depending on individual needs. His YouTube channel offers valuable resources for further understanding.

What are the 9 rules of keto?

Dr. Berg's nine points emphasize nutrition, highlighting nutrient-dense vegetables, high-quality proteins, and various healthy fat options.

These include variety for nutrient density, keto dessert for flexibility, and intermittent fasting (16/8 or up to 23 hours/OMAD) to enhance benefits.

Proper calculation of total calories and macronutrients prevents deficiencies while ensuring enough for bodily functions and muscle building. Continuous tracking is essential for maximizing overall results.

How much weight can you lose in a month on keto?

Weight loss on keto is variable. Some experience rapid initial weight loss, while others see slower progress.

Low carb intake allows the body to utilize stored fat. However, correct healthy fat balancing ensures appropriate and sustainable keto weight maintenance to avoid weight fluctuations.