Speaker A
Hi guys, listen, I have 2,500 videos, okay, on YouTube, 2,500. So sometimes when you go to the channel, it's hard to find where to start because it's all random. So I wanted to create a beginners video, the basics. So
Dr. Berg explains Healthy Keto®, intermittent fasting, and fat burning basics for beginners to improve health and lose weight effectively.
Key Takeaways
- Burning fat via ketosis provides a superior fuel source compared to sugar.
- Lowering insulin through diet and intermittent fasting is key to effective fat loss.
- Healthy Keto emphasizes nutrient quality, not just macronutrient ratios or calorie counting.
- Intermittent fasting protects muscle mass by increasing growth hormone levels.
- Visible belly fat is a practical indicator of excess insulin and metabolic issues.
Summary
- Keto means burning fat and producing ketones, which serve as a cleaner fuel source than sugar.
- Healthy Keto® focuses on nutrient-dense foods to get healthy first before losing weight.
- Intermittent fasting (IF) is a pattern of eating less frequently to reduce excess insulin.
- Excess insulin, often undetected by doctors, causes fat storage and prevents fat loss.
- Reducing carbohydrates and eating less frequently helps the body adapt to fat-burning.
- Intermittent fasting increases growth hormone to protect muscle mass during fat loss.
- Symptoms of high insulin include belly fat, high blood pressure, fatigue, mood issues, and cravings.
- A simple plate model: half vegetables, quarter protein, quarter fat simplifies keto meal planning.
- Healthy Keto and IF improve overall health, reduce inflammation, and enhance cognitive function.
- The approach is sustainable long-term because it reduces hunger and cravings.
Chapters
- 00:00Introduction and Purpose of Video
- 00:33What is Keto and Ketones?
- 01:12Healthy Keto and Nutrient Focus
- 01:51Intermittent Fasting Explained
- 02:28Lowering Insulin with Eating Patterns
- 02:55Nutrient Needs and Muscle Preservation
- 04:02Reducing Carbohydrates and Insulin Impact
- 04:41Insulin and Fat Storage Explained
- 05:10Signs of High Insulin and Symptoms
- 05:52Benefits of Fat Burning and Hunger Control
Full Transcript — Download SRT & Markdown
Speaker A
if you're new to my channel, if you have friends and family members that are new to my program, this is the first video to watch, okay? So let me just kind of break it down and make it really, really fast. Keto or ketosis, what does keto mean? When
Speaker A
you burn fat, your fat breaks down into these things called ketones. Your body can then use those as fuel, okay? So your body can actually run on ketones. It's a much, much better fuel source than sugar fuel that most people run on. It's
Speaker A
cleaner fuel. It creates a lot of other benefits, which I get into in other videos, okay? So keto basically means you're burning fat, okay? Healthy keto is a version of regular ketosis but with a twist. A principle that I use is you don't lose weight and get healthy; you have to get healthy
Speaker A
first to then lose weight. So getting healthy basically means in relationship to eating, providing all of your nutrients, okay? So you're eating foods that are high-quality that provide all the nutrients so you get the requirements that our bodies need. So what I recommend is something called
Speaker A
healthy ketosis, all right? So that's the version. The other action that I recommend is something called IF. What is that? That's intermittent fasting. What is that? That is a—it's not a diet; it's a pattern of eating and not eating. So instead of doing three meals or six meals a day or
Speaker A
snacks in between the meals, you're eating less frequently. Why? Because every time you eat, you raise a hormone, insulin. Too much insulin is very dangerous in the body. So what we're trying to do with healthy ketosis and intermittent fasting is
Speaker A
reduce the excess of insulin. We're not trying to make it down to zero; we're just trying to get rid of the excess. The vast majority of the population has excess insulin, but they've never been tested. The doctors usually don't test it. They're focusing on your blood sugars or
Speaker A
blood glucose but not fasting insulin, okay? I have videos on that, but just—oh, you can watch another video. But the point is that we're trying to lower insulin. So to do that, you need to eat less frequently. Let's say you start with
Speaker A
three meals per day with no snacks, and then you go to two meals a day, no snacks, and that would be considered intermittent fasting. And some people do one meal a day, but the point is that it's just eating less frequently. It's not
Speaker A
necessarily focused on lowering calories, even though you will be consuming fewer calories. That focus is not on calories; it's about eating less frequently. At the end of the day, we want to provide all the nutrients, so we need a certain
Speaker A
amount of calories. The cool thing about intermittent fasting is that because you're eating less frequently, the requirements for nutrients go down because the body starts being conservative with its nutrients. It starts holding or retaining more nutrients. So what you would need for
Speaker A
three meals a day, okay, as far as nutrients, you would need fewer nutrients for two meals a day just because the body adapts. Sometimes people are concerned about losing muscle mass. Well, the other cool thing is that when you're
Speaker A
doing intermittent fasting, certain hormones like growth hormone increase dramatically to protect the muscles from being lost, okay? So your body tends to now conserve protein as well when you do intermittent fasting, so you're not going to lose muscle mass. So the two main things that help you lower insulin are
Speaker A
the reduction of carbohydrates. I'm talking about the sugar, refined carbs, the grains, the pasta, the cereal, the biscuits, the waffles, the juice, the alcohol. I have a lot of videos on this, right here, like a ton, but that just
Speaker A
kind of gives you the summary. And also, number two, eating less frequently. What we're doing when we actually drop carbs and we eat less frequently is we're adapting to fat-burning. You're actually making a new cellular machinery to run your body on fat fuel, okay, and no longer on sugar. Now, what happens when
Speaker A
you consume too many carbs? The insulin comes in and takes it out and converts it to fat. So a lot of the fat on your body right now has come from the carbohydrates, not necessarily the fat that you ate, but the carbohydrates that
Speaker A
you ate. The other thing that people don't realize is this: in the presence of too much insulin, you can't lose this fat. So if you have a stubborn metabolism and you can't lose weight, we know you have too much insulin. Is there a quick test
Speaker A
to know if you have too much insulin? Yes. Just look down right now, and if you can see your belly, you have too much insulin because these are the main symptoms of high insulin: belly fat, high blood pressure, high cholesterol, fatigue,
Speaker A
especially after eating, decreased cognitive function, lack of focus, poor memory, moody, irritable, sometimes depressed, grouchy because of the blood sugar issue, cravings for carbs for sure, and you're hungry all the time, especially between meals. When you get your body in the fat burning and now
Speaker A
your body is burning fat between meals because before it wasn't, it was dependent on your diet and dietary sugar. So now, when you're burning your own fat, wow, you get rid of the hunger, okay? You're not hungry anymore. It makes it
Speaker A
easy to do this. You don't crave anymore. That's why healthy keto and intermittent fasting is very successful long-term because it allows you to stick to it because you're not hungry all the time. You're not craving. Sometimes when you
Speaker A
look up keto, you'll see this little pie chart thing right here. It'll say 20% protein, maybe 70% or 65% fat as far as the total calories, 5% carbs. Okay, this is very confusing for people because you have to calculate calories into grams
Speaker A
and this and that. This is the simplicity right here. If you just envision your plate, okay, this is your plate. Half of the plate should be salad or vegetables, okay? A quarter of the plate should be protein, and the other
Speaker A
quarter should be fat. So this 65 or 70 percent fat, which seems like a lot of fat, now remember one gram of fat is more than twice the calories of carbs and protein, so this is misleading. In reality, the volume of fat
Speaker A
is really only, you know, a quarter of your plate, and a lot of this fat is actually mixed with the protein, so it's not as much as you think. And then we have the small amount of carbs out here just to keep it really, really simple,
Speaker A
okay? And healthy keto and intermittent fasting is not just about weight loss. It's about getting you super healthy, reducing inflammation, helping your cognitive function, helping your overall mood, making the body work better, okay? So now that you have the basics, now you can go to the rest of the videos. Thanks for
Topics:Healthy KetoIntermittent FastingFat BurningKetosisInsulin ReductionWeight LossDr. Eric BergKeto Diet BasicsNutrient Dense FoodsGrowth Hormone
