Summary of Make Your Own Vitamin D Supplements for Pennies by Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast:
The content discusses the author’s healthy keto diet, as well as their intermittent fasting routine. The routine includes a 20-21 hour fasting window and two meals between 1-3 pm and 5-6 pm. The author also provides examples of their meals, including pasture-raised organic eggs, bacon, grass-fed cheese, olives, tomatoes, salads, and proteins such as sardines, shrimp, and grass-fed burger. The content also provides links to Dr. Berg’s free keto mini-course and health coach training. Finally, the author provides contact details for Dr. Berg’s product advisors.
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The Healthy Keto Diet: A Look into Intermittent Fasting and Meal Options
Are you looking into a healthy and sustainable way to lose weight and improve your overall health? The ketogenic (keto) diet has been gaining popularity for its ability to aid in weight loss, improve energy levels, and possibly even reduce the risk of certain diseases. Adding intermittent fasting to your keto diet can further enhance these benefits. In this article, we’ll take a closer look at the intermittent fasting pattern and meal options of a successful keto dieter.
Understanding Intermittent Fasting with a Keto Diet
Intermittent fasting (IF) is a pattern of eating that cycles between periods of eating and fasting. It is believed to aid in weight loss, improve metabolic health, and potentially even decrease the risk of certain diseases. In a keto diet, you restrict carbohydrate intake and focus on consuming healthy fats and protein instead. Combining these two practices can create a powerful weight loss and health improvement tool.
Insights into a Successful Intermittent Fasting Routine
Dr. Eric Berg, a chiropractor who specializes in weight loss through natural and nutritional methods, shares his intermittent fasting routine. He wakes up at 5:00 am and goes to bed at 10:30 pm, allowing him to need less sleep with IF. He keeps his meals within a 3-4 hour window, resulting in around 20-21 hours of fasting. His morning routine consists of coffee with grass-fed half & half or heavy cream and one packet of xylitol, followed by water and vitamins. He typically eats his first meal between 1-3 pm and his second meal between 5-6 pm.
Meal Options for a Healthy Keto Diet with IF
Meal 1 Example
For Dr. Berg’s first meal, he typically has 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. This meal is high in healthy fats and protein, low in carbs, and loaded with vitamins and minerals.
Meal 2 Example
For his second meal, Dr. Berg suggests a Big Salad consisting of lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, and balsamic vinaigrette. He also recommends incorporating a protein source such as sardines, shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak. Nuts like pecans or pistachios can also be added for a crunchy texture and added nutrients.
Making the Keto Diet and IF Work for You
While these examples can provide a foundation to build upon, it’s important to listen to your body and adjust accordingly. Incorporating IF with a keto diet can be challenging at first, so it’s important to take it slow and gradually increase time between meals. Monitoring your body’s response and working with a healthcare provider can also help ensure you’re safely reaching your health goals.
In conclusion, combining a healthy keto diet and intermittent fasting can offer numerous benefits. It can aid in weight loss, improve energy levels, and possibly reduce the risk of certain diseases. Understanding the correct intermittent fasting routine, optimal meal options, and working with your body’s unique needs are all vital. Seek advice from your doctor or nutritionist and give this powerful health tool a try!
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