Summary of The TRUTH About Health is the Exact Opposite of What You’ve Been Taught by Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast:
The article describes the author’s intermittent fasting routine and provides examples of meals they eat on a healthy keto diet. The author typically has two meals per day, with the first meal between 1 and 3 pm and the second meal between 5 and 6 pm, keeping a 3-4 hour eating window and fasting for around 20-21 hours. The meals consist of pasture-raised organic eggs, bacon, cheese, olives, and tomato for the first meal, and a big salad, protein, and nuts for the second meal. The article also promotes Dr. Berg’s website, products, and health coaching services.
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The Healthy Keto Diet: A Look at My Intermittent Fasting Routine and Meal Examples
Intermittent fasting and the keto diet have been around for quite some time, but have recently gained popularity due to their effectiveness in weight loss and overall health. As someone who has been following a healthy keto diet for years, I want to share my intermittent fasting routine and some meal examples to help others who are interested in starting a similar lifestyle.
My Intermittent Fasting Routine
I wake up at 5:00 am and go to bed at 10:30 pm. With intermittent fasting, I need less sleep, so I aim for seven hours a night. I try to keep my meals within a 3-4 hour window, so I have around 20-21 hours of fasting. My first meal is between 1 and 3 pm, and my second meal is between 5 and 6 pm.
My morning routine includes 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.
Meal 1 Example
My first meal consists of four pasture-raised organic eggs, four ounces of organic bacon, three ounces of high-quality European organic grass-fed cheese (I like sheep cheese and goat cheese), ¼ cup of olives, and one tomato. This meal is packed with protein and healthy fats, giving me sustained energy throughout the day.
Meal 2 Example
My second meal includes a big salad (7 to 10 cups) with lettuce, bell pepper, tomato, cabbage, kale, parmesan cheese, olive oil, and balsamic vinaigrette. For protein, I have seven ounces of sardines (with bones and skin), shrimp, grass-fed hot dogs, organic grass-fed burger, wild-caught salmon, or steak. I add some pecans or pistachios as a healthy snack to round out the meal.
Why Intermittent Fasting Works
Intermittent fasting has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and increased cellular repair. When we fast, our body goes into a state of ketosis, where it uses stored fat for energy instead of glucose from carbohydrates. This process leads to a reduction in body fat and an increase in muscle mass.
Intermittent fasting also helps to regulate our hunger hormones, ghrelin and leptin, leading to fewer cravings and less overeating. By eating fewer meals, we are also giving our digestive system a break, allowing it to repair and reset.
Why the Healthy Keto Diet Works
The healthy keto diet focuses on high-quality, nutrient-dense whole foods, including vegetables, meats, fats, and nuts. By eliminating processed and refined carbohydrates and sugars, our body is forced to burn fat for energy, leading to weight loss and improved overall health.
The keto diet has been shown to improve brain function, reduce inflammation, and lower the risk of heart disease and type 2 diabetes. By focusing on healthy fats, such as avocado, olives, and nuts, we are also helping to reduce cholesterol levels and promote healthy digestion.
In Conclusion
Intermittent fasting and the healthy keto diet can be an effective and sustainable way to improve overall health, with numerous benefits beyond weight loss. By following my intermittent fasting routine and meal examples, you can start on a similar path towards optimal health and wellbeing. Remember to listen to your body and consult with a healthcare professional before starting any new diet or exercise routine.
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