Dr. Berg’s Healthy Keto® Diet Plan – Intermittent Fasting and Fat Burning

Curious about the ketogenic diet? Start here to learn more about this life-changing diet.
In this video, we're going to talk about the ketogenic diet basics, how to start keto correctly, and intermittent fasting.

Dr. Berg's Guide to Healthy Keto® Eating: Step 2 – What to Eat

0:00 Keto basics
0:28 What is keto and ketosis? 
1:33 What is intermittent fasting? 
3:58 How to lower insulin 
5:00 Insulin and a stubborn metabolism 
5:10 How to know if you have too much insulin 
5:50 Benefits of fat burning 
6:19 How to do healthy keto 
7:26 Benefits of healthy keto and intermittent fasting 

If you're new to my channel, you've come to the right place. This is the first of many helpful videos to watch. I wanted to create this video specifically to help those looking for the keto basics and how to start the ketogenic diet. In this video, I'm going to cover intermittent fasting and Healthy Keto® diet basics. If you have friends or family members wondering how to start the keto diet as well, don't forget to point them to this video too! 

What is the ketogenic diet or ketosis? 
• Ketosis means you're in a state of fat-burning.

• When you get into ketosis and fat-burning, the fat breaks down into what are called ketones. The body can use ketones as an alternative fuel source. This is a much better fuel source than sugar fuel.
• The Healthy Keto diet is a version of the regular ketogenic diet based on a principle where you have to "get healthy first, then lose the weight." "Get healthy" refers to eating healthy, high-quality foods that provide all of the nutrients your body needs. 

What is intermittent fasting? 
• Intermittent fasting is a pattern of eating and not eating. Instead of doing 3 to 6 meals a day plus snacking, you're eating less frequently. This is important because every time you eat, you raise a hormone called insulin. Too much insulin is very dangerous for the body. With the Healthy Keto diet and intermittent fasting, we're reducing the excess insulin. 

How to lower insulin? 
• Consume fewer carbohydrates (sugar, refined carbs, grains, pasta, cereal, biscuits, waffles, juice, alcohol, etc.)

• Eat less frequently 

Symptoms of high insulin:
• Belly fat 
• High blood pressure 
• High cholesterol 
• Fatigue (especially after eating)
• Decreased cognitive function (lack of focus, poor memory) 
• Moodiness (irritable, depressed, grouchy)
• Cravings
• You're hungry all of the time (especially in-between meals)

Benefits of the Healthy Keto diet and intermittent fasting:
• Weight loss 
• Reduced inflammation 
• Supports cognitive function 
• Supports mood
• Making the body function better  

Talk to a Product Advisor to find the best product for you!
Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST.

* At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them.

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.

Follow us on FACEBOOK: fb.me/DrEricBerg 

Send a Message to his team: m.me/DrEricBerg


 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. Give Healthy Keto and intermittent fasting a try and see what it can do for you!

keto, keto diet, ketogenic diet, keto basics, keto diet plan, intermittent fasting, fasting

Dave McKinnon

  • Shane T says:

    Started keto Jan 20 th 2019. On jun 8th I am 82 lbs down. Thanks Dr Berg.

  • Dum Spiro Spero says:

    I think majority of us like Dr. Berg because of the ff:

    1. His videos are simple, concise, yet very informative.

    2. He explains every video without beating around the bush.

    3. You can feel his sincerity and desire to help by educating us viewers.

    4. He doesn’t have that vibe of “Hey, you should listen to me because I’m one of the gorgeous doctors on this planet”.

    5. He can really CONNECT with us viewers without the unwanted noise and attention seeking titles or click baits.

    Sending love and good vibes all the way from the Philippines! 🙂

    • Rahmaa Rahmaa says:

      1000% agree

    • Karam Levi says:

      Women’s top 5 fantasy’s:


      If your the doctor you might have a reasonable swagger. As a former Pirate… arrr, you gotta appreciate your completion as they be plundering many a booty’s 😆

    • Ashley says:


      He is straight to the point!
      Was watching was some else and he was to much..and tends to be all over the place.

      Plus he is starting to look sickly.
      Fasting too much without supplements and electrolytes.

    • lalo rc says:

      Elizabeth Grace very well said 👨🏼‍⚕️

    • Mitchell Slowick says:

      He also puts studies and research to back up his videos.

  • Lori Moss says:

    I started keto following your method of healthy keto, 18 hour daily fast and exercise. I am 61 and have tried many diets, this one is a life style that has and always will work for me. I’m down to 134 pounds from 173, starting April 1st 2021 till today Nov. 14th 2021. Never thought it would happen! I’m so glad i stumbled into your channel, so helpful!🤸🏻‍♀️😊

  • michelle logreco says:

    I agree completely with you.
    63 year old female; 5’4” 105 lbs.
    I do interment fasting daily, completely fast 1 day a week.
    I do a pure barre class daily.
    I love everything about this plan.
    I often get people thinking I am at least 19 years younger than I am( frequently late 40’s)
    Age is just a number; I feel and look amazing!
    So grateful and thankful for my choices 🙏🏻🙏🏻🥰❤️

    • Antonella Micheli says:

      Dear Michelle..how many hours is your intermitent fasting?

    • Bradley Akulov says:

      @Antonella Micheli I can’t answer for her, but if you are curious as to what a good system looks like (I think I heard it from this channel):
      If you wake up at 8am, and go to sleep at at midnight (I wish for myself lol)
      When you wake up, you’re already fasting from the night. Drink fluids, coffee, tea, water etc. but don’t eat until noon. That’s 4 hours, and it’s easily manageable if you’re in ketosis. Have a good meal at noon, and another meal at 6pm. Then tough it out until midnight (It’s beneficial to not eat before bedtime).
      So you’re eating between noon and 6pm (6 hours) and not eating between 6pm and noon the next day (18h)

      I’ve never done it this way but it seems optimal instead of eating right before bed and then “be full” while you’re sleeping, and then “feel hunger” during the day.

    • Jacqueline S says:

      Michelle logreco
      I want to be just like you!
      I’m starting today..no more excuses. I’m 60 years old!
      Congratulations 👏🏾

    • Jacqueline S says:

      @Bradley Akulov
      Great explanation and very doable for me!
      I’ll stop eating 7pm.
      I go to bed 8:30 or 9pm.
      I wake up at 9:30 every morning. I’ll have Black coffee ☕ and Break my fast around 11:30. Thanks!!👍🏾

    • Curlyjo Robbie says:

      @Bradley Akulov I know you are speaking in general terms regarding eating and not eating hours ‘of the day’ but …
      if I’m nowhere close to an 18 off and a six hour window of ‘ON” then I need a half hour for my ‘noon’ eats and same for my supper at six o’clock. Shan’t I be, but to be pandantic so much, but this seems like 1 hour eating and 23 non eating hours.
      Eight if your able at ‘sleep’ …aka, ‘phone OFF!’
      This leaves 15 hours of ‘Phone ON’ time to split best as one can in two, divided to best suit an Individual Case Scenario (ICS).

  • Emergent Form says:

    Whoa, craziness. While I’m full on with the fasting and low carbs, I never realized that Dr. B regarded this as the fundamentals to his whole health philosophy. The rest of the vids all make so much more sense now, wow. I’m still on cloud 9 from correcting an iron deficiency that Dr. B helped me realize. I nominate Dr. B for president of earth!

  • Frans Pynappels says:

    Almost 3 months ago, I watched your video on the negative effects of sugar. I quit all carbs and alcohol cold turkey. I started eating healthy, eating less frequently, followed your KETO recipes and by month 2, I was down 40 pounds! I went from 225 to 185 simply by following your advice. Not only that, but I stopped snoring, my sleep apnea disappeared and started feeling 10 times better. I used to take daily ibuprofen for headaches and I don’t need it anymore. For those of you reading this, give it a try. It’s only difficult in the beginning but your body will thank you for it!

  • Jesse Stirling says:

    I needed this video so badly. My insulin must be so high. I’m hungry all the time, super tired, and suffer from brain fog. Time to start burning fat. Thanks again for this upload.

  • richard wood says:

    Everything you have described in this video I have known since 1970. I was a bodybuilder,power lifter and Olympic lifter, healthy until 4 years ago, have uncontrolled diabetes, muscle wasting, so now I will return to what I use to eat. Your video is a real wake up call, Thank you…

    • Irina Sharie says:

      Yeah 👍🏻

    • BADRonne says:

      Brother, doesnt not eating carbs lower you power while lifting?

    • Jonathan S says:

      @BADRonne If you’ve been on Keto for at least 3 weeks, your body will properly use fats instead of carbs for energy. Endurance and strength should be better too. I don’t have issues lifting heavy weights been on keto for 3 months lost 29 pounds since switching

    • Hamidreza Arfany says:

      @Jonathan S do you not get high amounts of protein? I always heard that for getting muscle we should eat a lot

    • Jonathan S says:

      @Hamidreza Arfany If you need extra protein it’s easy to do so on keto. You’ll just need to choose meats that have more protein or you could even use supplements but since you’re already on keto I don’t think you’ll need protein supplements because of adequate protein amount. Don’t eat a lot, eat as you require.

  • Christel Brown says:

    Love your content, Dr. Berg! I’m dealing with all the inflammation and insulin symptoms you describe in this video. You’ve educated and inspired me enough to start my journey with full dedication to get healthy and lose the weight! Thank you for all that you do!

  • mlomeli says:

    Just a note to say thank you for your videos. I’ve learned so much over the last two months. I started the keto diet 12 weeks ago and intermittent fasting 6 weeks ago. I’m down 30 lbs. and feeling great! You are literally a lifesaver!

  • J D says:

    I feel, after watching hundreds of your videos, that you REALLY want to help people by educating them and encouraging them to eat and live healthier, and therefore happier lives. I am so grateful for the things I learn from you. While I will always avoid eating critters, the changes I’ve made – in particular regular olive oil slathered big salads straight from my garden, and Benfotamine on the rare days I eat toast, and Niacin, taken just before sleep as the flush can be alarming ~ these things and so many more have made such a big difference to my skin, to my mind, my eyesight and my life. As you say, I wish I knew this information when I was a teenager ~ and I’m grateful for it now ~ thank you SO much for presenting it in a way I can absorb easily. You are the Benfotamine to my Thiamine, the natural Vitamin A to my Beta Carotene ~ in short, Sir, you are a legend and I appreciate what you do here on youtube!

  • Wade Fryman says:

    Wow,Dr I made most of the diet changes you are suggesting about 15 months ago, after 63 years of being overweight and diabetic the last 30, I lost 90 lbs, I’m off diabetic meds and I feel great, I am so thankful for you and 2 other Drs on YT that are speaking truth and not pushing the pharmacutical industry narrative

    • Dr. Eric Berg DC says:

      Wonderful. If you’ve been following Dr. Berg’s keto advice, we’d love to share your success story on his website. You can upload your story here: https://www.drberg.com/add-client-success-story

      -Dr. Berg’s Support Team

    • Alison Merrell says:

      That’s amazing 🎉👏 You Go! ❤

    • Suzanne Hofer says:

      Congratulations 🎉

    • Linda Carruthers says:

      I am unable to connect with advice unaccompanied by clearly understanding the reason for that advice . I need to know why . The world we live in is stuffed with all sorts of fleeting passions for life style changes that purport to be the solution to all ills .Most of us look to these so called solutions to miraculously cause us to lose weight easily ,or to have better hair ,or skin and so on . All of these miracles we want and expect to take place in about two weeks or so . After several failed attempts we throw everything out ,preferring to just eat and do what we want because health advice is generally a load of old rubbish . I say ‘we’ but mean ‘I’. Today I viewed a few of your videos and see that you offer a clear understanding of the functions of the body supported by established scientific truths . I see that you are not putting forward spurious advice unsupported by anything at all, and neither do you advise but you inform us . That offers the recipient of that information an opportunity to intelligently and freely make fact based choices. Thank you for your videos, I certainly feel empowered to make the changes I need to make in order to make a general improvement in my health . Thank you very much .

    • Dan nye says:

      Dr Berg do you have any advice for the condition of overactive gall bladder? I was told the only cure is to remove it. I have to watch how much greasy food I eat or I get pain on the right side of my ribcage.

  • Tammy Lamoreaux says:

    My husband has been overweight. 6’ at 340 lbs. A friend at work inspired him to give your advice a try. He’s been watching all your videos and has been following your keto advice. In short, this past month he’s been on it religiously and even gave up soda.. which was quite a challenge. I just wanted you to know that you’ve really made a difference. He just broke 300 lbs. ! I’ve been watching all your videos and my husband has inspired me to really dedicate to follow your advice. I have a lot of health problems n I’ve been taking your advice to help me with some of them. You really make total sense. I just want to say thank you 🙂 You’re awesome and we totally trust you ! Thanks 😃

    • Sharon Fowler says:


    • Teddy boy says:

      Keep at it your worth it!

    • Val Sof says:

      That’s awesome !! Kudos to you 💪🏼

    • Justin says:

      Is your husband also working out ?

    • Letsdothis says:

      Very nice! Glad for your husband. My husband started having heart problems. He has high blood pressure and diabetes. He went to ER and doctor told him he needed to lose weight. He’s 5’10” and weighed 315 lbs. He cut off eating out, snacking all the time, eating too much bread. This was a year ago and he’s down to 235 lbs. The doctor wants him at 175 lbs. He no longer needs meds for diabetes either.

  • William Jackson says:

    30 days today, no alcohol. Looking forward to dieting and feeling better. Great content!

  • Josh Reacts says:

    This guy is a national treasure it’s a shame there are not more humans like him

  • Old School and friends says:

    I love how he keeps his voice at a tone that helps us understand- but he’s not rude or blaming. He’s just telling it like matter of fact. Thank you Dr. for these videos. I’ve watched you for years, I don’t have headaches or illness anymore. I quit bad sugar and bread and I’m feeling good these days.

  • LaVi SeedStar says:

    Thank you for helping us for free!!! We go and pay our doctors and sometimes they don’t get what’s going on but here is Dr Berg giving us all this free advice and to be honest he’s always right and helpful 🎉

  • Tina Bontrager says:

    I did the intermittent fasting last year. Fast for 20-21 hrs, then had my keto meal, no eating after 6:00 pm . Lost 15 lbs, I’m a small person, type II diabetic, felt great, A1C went down, BP went down. Everything Doc talks about happen. Then Michigan winter sets in and I get back into my old habits, and all hell breaks loose all the bad comes back. So thankful for Dr. Bergs videos time to get back on track.

    • Lolah Gets says:

      Hi i read ur commnt and ths also encourage me.I have all you have in health issues.Jus wondering while u were on ths keto plan were u stil taking meds?I stopped taking all mine coz im tired of taking them..Jus wana get help from someone with the same issues as me please.

    • Tina Bontrager says:

      @Lolah Gets I am amazed how fast intermittent fasting works for so many health issues. Keto helped me loose weight faster, however the long term for me is just fasting and I walk 5 miles a day.

    • Spinnetti says:

      I have the same issues (also from Michigan!)… Depression season kicks in, and its tough to maintain… I did do for 2 years straight (30min feeding window a day, strict keto) and was in the best shape of my life, then COVID…. Doing the whole cycle again to get back to where I should be. Started up cold turkey again, 20lb down in 3 weeks, will be back to ideal weight in a couple months.

  • Rhonda Weaver says:

    I think it’s important for people starting out on a keto lifestyle to realize that at first you may feel really terrible. I got my blood sugar down in one month, however, I felt so awful despite supplementing with electrolytes. The first 3 weeks almost had me give up; poor sleep, itchy skin, headaches, urinating at night and just feeling weak. But I pushed through to get my glucose down. I started keto and 16/8 IF at the same time. If you are like me, don’t give up. It was withdrawal from all the processed foods. I’m 2 months in and I am so glad I didn’t give up. Please try your best to get healthy and don’t feel like a failure of you feel crappy. You’ll get there if you really want to.

    • Quietly Peaceful says:

      Thanks for sharing and inspiring me. I have type 2 diabetes, so wanted to ask you – were you on diabetic pills for the first month, as you did the IF + Keto?

    • Rhonda Weaver says:

      @Quietly Peaceful Yes I do take meds with meals. I hated Metformin, it kept me glued to the bathroom so now I’m on glyburide.

    • Quietly Peaceful says:

      @Rhonda Weaver Thank you, Rhonda. I haven’t taken any pills yet and assume I wouldn’t be since with Keto, for the first time in a loooooooong time I can fast at least 16 hours (otherwise I feel light headed and weak) but nowadays fast anywhere between 20 to 27 hours with OMAD.

    • Grey State says:

      I have insulin resistance and was just like you described. I’m better now after 6 weeks in. I too had days where I felt terrible, thought I was going to have to see my Dr. A few times. Glad I stick with it. I IF 16/8 sometimes longer.

    • Adedamola Iboyi says:

      This is my 3rd day starting Keto and you’re right I feel horrible 😫 help! Anyway thanks for the encouragement I’ll continue to push through

  • TheDtfamu89 says:

    First 12 weeks I felt bad. Adding electrolytes helped a lot. Adding a bit more fat helped me even more. I had no idea I had such a problem with sugar. I started last October and I am down 70 pounds. I feel really good, aches have gone away, attitude has improved. I don’t get that sleepy feeling after eating. I feel blessed. I’m going to eat like this for the rest of my life.

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