Ketogenic Diet Food List: Cheat Sheet (PDF) by Dr.Berg
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- Опубліковано 6 тра 2024
- CHEAT SHEET ➡ ➡ www.drberg.com/healthy-ketosi...
I explain foods that are keto friendly as well as healthy.
Timestamps:
0:00 Not sure which foods are keto-friendly? Here’s a cheat sheet for you.
0:57 I explain the daily amount of carbs, proteins, and fats to consume
3:40 The reason I provided a list of healthy keto foods is because sometimes you’ll be told to eat unhealthy low-carb foods
This video is mainly for people who are new to keto. I explain which foods are keto friendly, and acceptable on a healthy ketosis eating plan. Look below this video for a link to the list you can download.
To summarize, on this list you’ll find types of fats, nuts, seeds, and proteins. Protein and fat are often found combined in a food. You’ll also see organ meats, fish, seafood, and vegetables, along with fruits, berries, liquids, and vegan proteins and fats.
Your carb intake should be between 20 and 50 grams per day; not per meal, but per day. Consume a moderate amount of protein, 3 to 6 ounces per meal. And 70 percent of your caloric intake should be fat.
I don’t count vegetables in the 20 to 50 grams of carbs. Consume half of your veggies raw, and half cooked. And I usually recommend 7 to 10 cups of vegetables daily, most of which can easily be a salad. For example, you could have a 5 or 6 cup salad with leafy greens, and steamed or stir-fried cruciferous vegetables like broccoli or brussel sprouts. For certain veggies, cooking enhances their nutrients; others are best eaten raw to get maximum nutrients.
As far as fruit goes, limes, lemons, and berries are fine as long as you stay within your carb limit.
Choose high-quality foods like pasture-raised eggs that are also organic. Wild-caught fish and grass-fed meats are key. Organ meats provide superior bioavailability for nutrients like vitamin A, minerals, and trace minerals.
Download the list, so you know which foods are healthy keto friendly!
Dr Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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ABOUT DR. BERG: bit.ly/39LCWg8
Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
Thanks for watching!
Now you know which foods are both keto friendly and healthy!
Last December (Dec 29 to be exact) I was diagnosed with fatty liver. The following month (January), I found your channel Dr. Berg. Eat healthy to lose the weight, you kept saying. Well, I followed your advice. Even though I was about 35 lbs overweight, losing weight wasn't my goal when I started IF. In following your advice, I tried to eat a lot of cruciferous veggies, and healthy fats. In 6 months of doing IF I lost 20 lbs, and now the total lbs I lost was 30 lbs. My waistline down 3" from 33 to 30. Two weeks ago I got the result of my ultrasound on my liver. Happy to say that my fatty liver has been reverse (no more fatty liver).
You need to keep on the healthy diet now and allow your liver to work as normal. Even though the fat is gone it will take time for the liver to adjust.
Well done!
Plz te what healthy fat and what other food you ate plz and what food you ate to fullfill everyday carb need
@@aeishakhan792 - I get my healthy fats from avocado, macadamia nuts, walnuts, avocado oil, EVOO, butter, MCT oil, eggs, beef, fish (ie Salmon, Mackerel, and Sardines). I love cruciferous veggies like broccoli, asparagus, brussel sprouts, cabbage, spinach, kale, etc. I don't count my carbs as long as they came from whole foods. So my carbs intake comes mainly from nuts and veggies.
I tried to avoid processed grains, so no rice, pasta, bread, crackers, donuts, etc. I also avoid sugary drinks.
WTG! So happy for you! Dr. Berg is the greatest!
Dr Berg i beg you please do a video on hypothyrodism and calories please please , guys please upvote so he can see it
He has plenty on hypothyroidism. And what about calories? Do calories matter, is that your question? He has a video on that too. Just do a search here in UA-cam Dr Berg hypothyroidism and Dr Berg calories and it'll bring them up.
My problem is that i cannot get more than 1300 calories of good keto food each day , is that a low calorie diet ? will it destroy my thyroid , or the calories don't matter the nutrition matters , what type of calorie intake is not a low calorie diet , 1300 maybe maxiumum 1500 is what i can afford in a day.
@@Hadi-dh4yh Why can't you do research yourself? Too many people place trust in leaders and saviors nowadays. It seems to me that many many people have lost the capabilities to research, read, and understand...and need others to show them the way. This creates a vulnerability.
Yesterday l see a video in Spanish about investigation because from 9 womens 1 men have thyroid problems an epidemic an they found that they put a chemical that attack that thyroid an he said stop eating FLOUR FOR 2 WEEKS AN YOU WILL SEE THE DIFFERENCE
@@Hadi-dh4yh For you to be on a low calorie diet with consuming 1300 calories a day, it would really depend on a couple of things. First your height, then your fitness level, in other words whether or not you work-out at the gym daily, or have a physical job that requires Manuel labor. Just use Google and research some of this for yourself!😉
words cant describe how lucky i feel finding your videos and also how happy i am with them. Thank you doctor berg and God bless you
OMG perfect timing Dr. Berg! I’m about to do some grocery shopping tomorrow for keto essentials and now you uploaded this! Very handy and cos I trust you with all things keto, I’m confident on these list! PERFECT TIMING! Thank you ♥️
Thank you for sharing the keto food list, it’s exactly what I’ve been searching for to better my intermittent fasting lifestyle.
Dr Berg, Thank you so much for your short videos which are straight to the point and very layman. I now understand why my body isn't working the way it should, when I fed in all the "good nutrients". I followed your instructions on 2 meals a day and IF 20/4. Hopefully to see my 15cm ovarian cyst shrink, thus avoiding the surgery which I postponed and postponed since 18 months ago!
This is a very comprehensive list Dr Berg and pertains to both keto carnivore and keto vegan diets. Thank you.
Finally! Thanks Dr.Berg.
The PDF is very straight forward.
This December is my 2nd year of keto + intermittent fasting / OMAD lifestyle.
It's been a life changing journey in positivity.
Never going back again.
When we look at fundamental health, wellness and medicine from strictly "non corrupted", "non profitable" angle, the benefits of keto diet paired with fasting are more than what Dr.Berg could ever try to explain.
And he's explained so much!
Concept like autophagy are not addressed in the medical syllabus (I know this first hand) and most likely will never be because it will be "adversely affect the flow of thought"
The greatest challenge facing keto & fasting is "easy duplicability". Meaning, does everyone know enough facts to do this daily?
Eg- is it as easy as using an Android device or an iPhone? Is it easily teachable?
I'd like to add some objections from my colleagues and patients-
1. how many people are convinced about everything Dr.Berg says?
2. Some insist that keto & fasting are not in the "medical journals".
3. Some are waiting for it to be in the journals.
4. Some find it easier to just grab a doughnut.
5. Some are not convinced that they should spend the time to fix a keto meal.
6. Most can't wrap their head around using "fat to lose weight".
I hope this helps to understand the challenges.
I must say I'm both surprised and pleased to see Wild Turkey on the list!
But seriously: Thank you, thank you, thank you for providing this pdf as well as the video and the additional information in the comments I can copy and paste and print out. I'm off to a great start!
Thank you so much Dr. Berg. May God bless you and keep you and your family healthy/ safe! I just cross your video on UA-cam and I am learning a lot. I am currently doing intermittent Fasting. I started doing 18hrs, 19, 21,23, and today I am doing 36hrs. I am feeling great. I am currently weight 222.19lb and my goal is to get 145lb. Through God and keep watching your videos believe I am going to reach my goal. Also my goal is that once I lose weight I want to encourage women in my community to do the same( especially refugees women who can’t speak English)
Oh my goooooooooness Thank You for this list.
Thank you very much, Dr. Eric Berg, for your videos! I'm definitely going to try it!!
Great list. I love the fact that you also included the foods to Avoid. Thank you. Love your videos.
could you share the list? it seems it has been removed
Hello there Doc. Great presentation as usual. Keep up the Good Work.
Thank you for the keto food list Dr. Berg 😊 God bless you
Dr Berg is the man and one of the main sources of inspiration for me to start my channel. A lot of people use keto to fight chronic / autoimmune disease and eat all the wrong stuff. There’s ‘good keto’ and ‘bad keto’. If you’re going to use use keto to fight diabetes, Colitis / Crohn’s and other autoimmune diseases, high blood pressure etc., then you need to keep it clean! Keep doing your thing Dr Berg
I was literally making my keto grocery list just now. Thank you, Dr. Berg!!!
psychic ability...
Me too
This is super helpful Dr. Berg. I think that I can give it a try now. Thank you!
Hello Dr. Berg, I just wanted to say that your channel has really helped me out with my weight loss .Also I had a few questions about the kind of exercise we could do on Keto..... If you name specific exercises or routines with the time limit, that would be really helpful.
Thank you so much! This is extremely helpful!
Hello, Dr. Berg!
Thank you for all the good work you do, I started watching your youtube videos when i was really low and it gave me hope that I can do better. I am not there yet, I am still struggling with binge eating and poor eating habits.
My latest battle is with the stomach pain I have when I am in fasting and drinking black coffee, around after 12-14 hours of fasting.
I could really use you help and maybe there are other people struggling with the same problem.
Thank you for all your good work!
Could you go without the coffee? There's a chance that's what's causing stomach pain. It can damage your stomach lining on an empty stomach
THANK YOU SOOOO MUCH FOR THIS LIST!!!
Thanks for the links Dr. Berg. ❤ I have lost 28 lbs in 1 and a half months so far with your help.
using Keto vegan diet ?
Did you keep it off?
Where is the food list? I can’t find it.
Thank you for providing the document, it is much appreciated.
Dr Berg U R a God send & I appreciate all U do 4 Us. I’ve been watching U 4 a few years now but haven’t started the keto plan until 2 days ago. I will update U on my progress as I experience results. It was 1 of Ur lives when U shared w/Us that U suffered from arthritis & now U don’t that is when I knew I had 2 make the change 2 a ketogenic lifestyle & being overweight. Thank U from every fiber of my being.💖💖💖💖💖💖💖💖💖
It would be great to see a video of a list of keto budget food's that mostly still all organic but to help ppl see organic still works even on a budget for keto. I know it does as there are foods that are organic are not too much more money at all. I shop around to find best deal's on quality products but so many ppl just don't seem to understand how serious it is to eat cheap low quality toxic foods. Your video's are so helpful. I keep sharing with family hoping to wake them up
You're a scholar and a gentleman, Doctor Berg. Ignore the trolls and the "Debate me, bro" haters. 💕
Thank you sooo much Dr. Berg!
I fucking love you Dr. Eric. These PDFs are amazing and very informative and easy to maneuver through.
Thank you for the list
Thank you so much, Dr Berg!
Thanks a million Doctor Berg n stay blessed ♥️
Thank you Dr Berg. Wonderfully helpful.
Thank you so much Dr. Berg!!!
Dr. Berg. Thank you for all. I would like to know how to do follow a keto diet but not for losing weight but for maintaining it , in order to have a good and healthy shape. Thank you.
thanks for the free food list dr berg....
Hey Dr Berg, I’ve been following your keto program for over a year and found it to be life changing and more effective than anything I’ve ever tried.
I have an auto immune disease (hashimotos), horrendous heavy and excruciatingly painful periods and gluten intolerant.
I found that following your keto advice I’ve started to lose the weight, my auto immune symptoms are lessening and my periods are a breeze now!!!! Incredible.
When it comes to the exercise I am actually just starting out in that area, as I wanted to get the keto eating down first.
My question is - will it harm me to do hitt exercise when I have a missing heartbeat and my thyroid specialist recommend low cardio? As I want to give it my best shot at losing my weight and being healthier and happier.
Thank you for your time in reading this. Please continue to make more videos.
Ps is there a meal plan/cookbook available in print form for UK people like myself? xx
Thanks doc :) just downloaded, great !
This was literally what I needed. Planning to get into Keto within the next few days. Anything else I should know? I've seen a few of Dr. Berg's keto videos as it is.
Shakes can be your friend when doing keto or even just a lower carbohydrate diet. You can use frozen broccoli, cauliflower, nuts, kale and even cream in the shakes and flavor it with cinnamon, ginger and stevia.
You can have three big shakes a day if you want along with meats such as fish, beef and consume eggs provided you have no issues with the any of the above if you do just replace them with something else.
Dr B, I just want to say thank you for all the incredibly informative videos. You deserve a star on the walk of fame as far as I'm concerned. One thing I learned recently is that peanuts are not really a nut but rather a legume and I noticed you have it listed under the approved nuts/seeds list. Time to release an addendum? I notice that most nut mixes typically include a larger portion of peanuts than any other nut so I ensure to steer clear of them altogether including peanut butter.
Yeah but the nutrients are similar to tree nuts and not like those underground, though they are grown underground.
Thank you Dr Berg!
thank you so much sir i ahave started keto diet hope so to be successful in this trip
What about breadfruit? And jackfruit and plantain and green bananas and gooseberries cassava and many other Caribbean foods...would love to hear your take on these in a video or two.
You are just awesome 👏🏻 great knowledge sharing
Thank you Dr. Berg. I have followed you for years to refresh my knowledge but just now thinking to start the keto diet. However, the pdf list is no longer available. Is this so? Where can i find such a list made by you? Thanx
The link has been updated. Thank you.
Dr. Berg.. Please talk about keto for hypothroidism patients. What should we eat and what should we stop. ❤
The link to the pdf wasnt there but is now, thanks!
Dr. Berg I feel so grateful to have found you. I have psoriasis and hypothyroidism. I have truly been suffering with my psoriasis of late and finding you has been a blessing. Within the week, I have already found that some of the itching has gone away. I am so grateful. I am in the process of implementing your approaches, purchasing more organic items, working on the IF. I realize these things do not happen overnight and I am doing it one day at a time (today I got up to 11am before I ate). I realize lots of these things are due to habit and you are right boredom. Thank you for explaining in detail and steps of what to do and why we are doing it. I have been doing keto for about a month and didn't realize how pivotal the IF was to the progress. Again, thank you sincerely for your help. I am just so appreciative.
Thank you so much for the cheet sheet pdf. I see under the vegetables allowed are Beet Greens and Turnip Greens, but not Beet and not Turnips. Couldn't find Beet and Turnips on the food list to avoid. So I'm not sure? Beets have a lot of sugar and Turnips seem a bit starchy so I'm guessing it's a no? Also, what about Tapioca (root) flour to use as a stiffening agent - would that be allowed? Thank you for your work!
I am allergic to eggs... Also I truly appreciate you so much! Thank you for all of your information in your videos..😊🌱🌿✨🏆💚
Hi there doc! Once again NO WORDS TO SAY THANKS!!! Gonna take that list as one of the best X-mas gift that I've been given! 👍👏🎄🎁❤🎅
Dr Berg, I’ve been IF 23 hours plus Keto. I feel so very well. Mentally and physically. Could you explain please. Thanks!
Thanks Dr Berg 🙋🏻♀️ great job on the cheating food sheet 👌🌹just screenshot them 👍🌺🌲🥰
Thank you
As a vegan OTR trucker this list will be helpful for my future meal plans
Well, I guess someone had to do it, and it turns out that YOU, Dr. Berg are the one. I have varied interests that I search here on UA-cam...dirtbikes, boats, fishing, hunting, cars, drones, video editing, mechanic-ing, carpentry, DIY out the wazoo, guns, military, travel. You get the idea. I subscribe to a lot of channels too. But yours is the first that I actually clicked the bell on. Gonna go do the same for Thomas De Lauer (not sure about the spelling there) since I'm actually going for athletic performance to enhance my dirtbiking and travel/adventure videos. Thanks!
This is going to help me so much! I'm going to try a vegan keto diet. I'm also wondering how I can do a lower fat keto diet. I had my gallbladder removed 15 years ago due to gallstones, and 2 months ago I had another gallstone removed from my bile duct. I'm assuming fat is not my friend :\
Thank you Doctor. God bless you 🙏
Thank you Dr for providing the list of kito diet, but I saw in this list Tomato was not mention although it is shown in your video. Please explain should we eat or not. Thanks
Thank you very much, Dr. Berg, it is so helpful!
@Miriam Reshetov
My pleasure!
Dr Berg as you are chiropracter.. what are your thoughts on sacro occupational therapy? Pls answer
Thanks Dr Berg. I learnt a lot from your videos. Seems pdf link is removed. Can you please provide the link to download pdf?
Thank you so very much for the pdf Dr Berg 🙏
Glad you found it so helpful :)
Great information-thanks!!
Thank you for the free download
Dr. BERG THANKS, but I believe you need to specify the type of peanuts allowed (e.g. organic and valencia) per one of your last videos.
Thank you! 💐
Dr. Berg can you explain how you can use carbs post workout for muscle gains and how it wont go to your liver and be stored as fat if eating correctly
This is a way better Keto plan than what most folks are doing. The best part is no constipation like all the other folks.
Ayinde Mitchell apparently constipation is quite a problem when not eating all these vegetables. One person I know had to quit keto due to severe constipation. I never experienced that.
@@christinerobinson890 That could be a problem. Glad the good doctor has a solution for such ailments. I'm a faster! I'm @IFASTBRO on Instagram. You don't have to do Keto as hard when you fast. Follow and fast with me.
@Shaza Maza Sure he does! Thanks for the info. His info has helped me and others lose hella weight. What else matters? I'm down 190 lbs.
Dr Berg
The link to the food list is now working
Thanks in advance
@يوسف بكري
Hello! Please try this link:
---> www.drberg.com/healthy-ketosis-acceptable-food?UA-camCardsAGM
you were talking about Dr. Berg's grass in a jar, is it the wheat grass superfood, raw juice powder? I may have bought the wrong one. Tks
thank you Eric !!!!
Finally! Thank you
I got the right download. Maybe try it again
Dr. Eric Berg is awesome!
Thank you very much Dr. Berg. So much useful and beneficial details that authorities can't or won't care enough to improve the implementation on the nutrition policy standards. So big is the gap of consuming nutritious foods between the rich and the poor. Many healthy foods are charged with a higher price. Really concerned for those unfortunate people who can't afford to gain better food security.
Great video thanks ! We would like to do keto but there are just so many foods that we are not tolerating well and sensitive to. We ate blood/group, then paleo and then keto three years ago but too many food groups were proving to be a challenge. We’ve been carnivore just over two years now and wanting more variety. However, the more foods we’ve eliminated, the more problematic those foods have become. So I would like to do keto but most of the foods you recommend, we cannot tolerate. Any advice or suggestions would be appreciated. TIA
I keep craving this stuff collared greens and kale. Rosemary. V. Weird craving. Been edging in on diet. Baby steps. I know if I change too much and fail won't start again for ages. I had a Berg breakfast yesterday and boiled vegetable soup in evening. Trying to source organic beefs pretty hard where we live. But we have good kale and egg & organic chicken action. Thanks Dr Berg. I need a list no consentration. Too many brain apps open at once.
Can you tell us which ones are some of these vegetables that are better eaten cooked? You have mentioned this before but never really said specifically which ones. I'm very curious to know. :)
Thanks, Doc.
I would like to start my ketogenic diet. What would you recommend to read or watch about ketogenic diet?
Thank you! Couple of questions…i can find non GMO soy milk in my grocery store is this ok? Why no almond milk?
Thank you!
Great video, thanks
Dr. Berg. I've been watching several of your videos. I have lost about 10lbs and my BP has dropped to healthy levels. I started using a nutrients tracker. If I keep to 20 carbs, and 75g of Fat & Proteins, myfitnesspal is telling me that I'll only average 1025 calories per day. I'm concerned about being under nourished by this.
Hello dr.berg did we eat vitamin d3 during ketogenic diet in begining
Dr. Berg you listed unsweetened tea. I wasn't aware tea was sold sweetened. Is it ok to sweeten tea with a erythritol?
What is your opinion on fried pig skins as part of a Keto diet, and does it have any collagen benefits? What is the benefit of Cream of Tartar?
So good! How about a video of you and your lovely showing what 20-50g carb veges look like, what 80-120g mixed proteins look like, and calorie needs for the day for a BMR of 1800 cals, meaning the fat/oil needs to make up those calories as in oily fish, beef fat, egg yolks and added coconut oil other healthy oils. That is what a KETO OMAD would look like, divide it all into 3 meals so we can see what that looks like, then divide it into 2 meals to see what that looks like, with cheaper alternative meats for those on a realistic budget. A video like that sums up all the mystery hanging over what to eat on KETO, and how much fat and oil should be consumed for a normal active person with BMR 1800 cals. I asked a friend how much carbs do you think is in a full head of lettuce weighs 900g? Surprised when I said 10g, I think when it comes to leafygreens some are not getting enough in because it looks like alot, and because consuming maybe nuts, more than one avocado, or baking with almond meal pushes up the carbs. Anyone else reading this I have been following Dr Eric for 2 years now and others on YT, you may notice a theme here where it is more about your health, wellbeing, longevity, happiness, productivity, and zest for life, weight loss is a byproduct of KETO. Bless
When will you connect up to Europe on your keto line dr berg...soon I hope.
Thank you I have printed both but a problem is when is beest time to eat one meal and take insulin and medicine?
Sir which is best for muscle building DHT or testosterone
Dr Berg, why are some fish acceptable, while others are not? Is it purely for nutrient levels or are other fish actually bad for some reason? I notice most on your list are very strong flavoured, and I prefer mild so can I still have them?
Do you have a list of vest foods to cook or steam to increase Bio-availability of nutrients? TIA
good video, been waiting for it, but the link gives intermittent fasting cheat list, not keto food. Need the other one as well. Thanks.
Why no oranges can they sabotage the ketosis state. 75 year old fasting 20 hrs a day and eating antigenic diet
Ketosis
I think I will have to buy an american cup for all this measurements recommendations. Do you all really just go around and shove everything in one particular cup, one after another, to cook it and eat it? How much air between fresh leaves is allowed to make it a full cup? Can I squish it? What if my broccoli doesn't fit in a cup?
so many questions
My father was hypoglycemic. His Doctor told him to eat some protein (cheese and/or nuts) between meals to stabilize blood sugar. Now that I know that protein spikes insulin, I wonder if that was good advice. Please comment.
Thank you Sir
Can you look at my meal plan? I'm 6' 3" about 220 lbs. with a big belly. I have two meals in a 4 hour window (20 hours fasting). One meal is a 10 cup salad with 2 table spoons chopped nuts(macadamia and brazilian), 2 tables spoons cheddar cheese, 2 chopped eggs, homemade salad dressing. My second meal is 5-6 oz protein ( usually ground beef) and 7 oz of steam veggies. Avocado when I have and sometimes a piece or two of heathy brownie. No snacking. Yet my big belly persist. Should I just be more patient. I'm 47 y.o. My energy is so-so.
What about Quinoa ?? Acceptable on Keto? Didn’t see it on the pdf. Thanks