Summary of Cortisol (Stress) and Vitamin D Levels by Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast:
Dr. Eric Berg DC outlines an intermittent fasting routine and provides examples of healthy meals for the keto diet. His routine includes waking up at 5:00 am and going to bed at 10:30 pm with meals within a 3-4 hour window, having a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol at 5 am, and drinking 12-16 ounces of water with 1-2 ounces of organic lemon juice at 6 am. Meal 1 Example includes 4 pasture-raised organic eggs, 4 ounces of organic bacon, 3 ounces of high-quality European organic grass-fed cheese, ¼ cup olives, and 1 tomato, while Meal 2 Example includes a big salad with lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette, and a protein such as sardines, shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak. He also provides a link to a free mini-course, body type quiz, and product advisors.
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What is the Healthy Keto Diet?
The healthy keto diet is a high-fat, low-carbohydrate diet that has been gaining popularity in recent years. It is based on the idea that by eating fewer carbs and more fat, your body will enter a state of ketosis, in which it burns fat for energy instead of carbohydrates. This diet has been shown to help with weight loss, improved energy levels, and overall health.
What to Eat on the Healthy Keto Diet
The healthy keto diet is composed of mostly healthy fats, with some protein and very few carbohydrates. Healthy fats include things such as avocados, nuts, seeds, and fatty fish. Protein sources include eggs, poultry, and grass-fed meats. Carbohydrates should be limited to non-starchy vegetables, such as leafy greens, as well as small amounts of low-sugar fruits.
Intermittent Fasting on the Healthy Keto Diet
Intermittent fasting is a popular way to help with weight loss and can be combined with the healthy keto diet. Intermittent fasting involves eating within a certain time frame and then fasting for a period of time. This helps to give your body a break from digesting food and helps to boost metabolism.
My Intermittent Fasting Routine
I follow an intermittent fasting routine that helps me to stay in a healthy keto state. I wake up at 5:00 am, and I go to bed at 10:30 pm (with intermittent fasting I need less sleep). I try to keep my meals within a 3-4 hour window so that I have around 20-21 hours of fasting.
At 5 am, I have a small cup of organic coffee with grass-fed half & half or heavy cream and one packet of xylitol. At 6 am I’ll have around 12-16 ounces of water with 1-2 ounces of organic lemon juice, and I will take my vitamins. I have my first meal between 1 and 3 pm, and my second meal between 5 and 6 pm.
Examples of Healthy Keto Meals
Meal 1 Example
• 4 pasture-raised organic eggs
• 4 ounces of organic bacon
• 3 ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese)
• ¼ cup olives
• 1 tomato
Meal 2 Example
• A Big Salad (7 to 10 cups): Lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, balsamic vinaigrette
• A Protein (7 oz.): Sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak
• Nuts: Pecans or pistachios
Conclusion
The healthy keto diet is a great way to lose weight, improve energy levels, and overall health. It is important to combine the diet with an intermittent fasting routine to help maximize the benefits. There are many delicious and nutritious meals that can be enjoyed on the healthy keto diet, such as eggs, bacon, cheese, olives, tomatoes, salads, proteins, and nuts.
