Keto Diet For Beginners – How To Start

Ready to start keto? Here’s how to do keto the healthy way! In this video, we’re going to talk about how to start keto correctly.

Keto-Friendly Recipe Ideas:

Keto for Beginners:
Intermittent Fasting Basics:

0:00 How to start keto correctly
0:12 Keto basics
3:56 How much protein on keto?
5:50 How much fat on keto?
8:11 Adding intermittent fasting
12:14 Need keto consulting?

First, let’s talk about what keto is. The ketogenic diet puts you into a state called ketosis. Ketosis is when your body switches from using sugar as fuel to using ketones as fuel. To do this, you have to lower your intake of carbs and sugars. This includes grains, starches, sugary drinks, bread, pasta, candy, and fruits (except some berries).

You also want to limit how often you eat. Every time you eat, you trigger insulin. Insulin stops fat burning and triggers fat storage. Our goal is to lower your insulin levels. The best way to stop triggering insulin spikes is to eat less frequently. This doesn’t mean you have to eat less food (or lower your calories)—it just means no snacking in between meals and only consuming food 1-2 times a day.

On the healthy keto diet, there is one exception to the no-carb rule. You can have as many low-carb vegetables as you want—just avoid starchy vegetables like potatoes, sweet potatoes, and corn. You want to have 7-10 cups of vegetables every day.

After lowering your carbohydrates, you want to consume a moderate amount of protein. 3-8 oz of protein per meal. You should always consume meats with fat on them. Never go for lean or low-fat options. You can consume meat, fish, chicken, seafood, eggs (with the yolk), cheese, and nuts.

Once you’ve dialed in your protein, you want to focus on consuming healthy fats. Fats will help you stay full and satisfied. Healthy fats include avocado, butter, olive oil, coconut oil, and animal fats. Avoid soy oil, corn oil, and canola oil.

Once you’ve got the hang of keto, you should add in intermittent fasting. Intermittent fasting is simply cutting back on your meals and allowing your body more time to recover from insulin. Here are three tips for intermittent fasting:
1. Only eat when you’re hungry
2. Skip breakfast
3. Stop snacking

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, 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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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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching. I hope this helped give you the tools you need to start healthy keto the right way. I’ll see you in the next video.

Dave McKinnon

  • shaneg0070 says:

    Update from 3 months ago – down 61lbs now, holding steady at 182!!!!! I feel amazing, and people say I look like I’m 30 years old (I’m 50). If anyone is on the fence about trying this lifestyle just give it 30 days and see how you feel. You will be amazed at the results. Keep in mind it’s a LIFESTYLE and not a diet, that’s the most important thing.

    • MB D says:

      Well done. Really good for you. That is major weight loss. Can I ask, did you always eat a full 7 cups of vegetables?. This is what scares me about starting. I just can’t picture having to eat that amount of veg. every day. Thank you, and may your success continue.

    • Dobbie says:

      I have spent the last year on WW and managed to lose 38 pounds. I still need to lose another 20 and am hanging on by a thread with the counting points and low fat and always always hungry especially if I’m working out much which I do several times during the week. I’m trying to wrap my brain around this keto concept and it helps to read about people like you who have such amazing results from it especially the lifestyle vs diet point. I’ve been exploring keto and have been on the fence about it so this does help in making my decision. Thanks for sharing your amazing success.

    • shaneg0070 says:

      @Dobbie Congrats on your weight loss! I’ve been educating myself on nutrition since I started this and I’ve learned a few things. One important thing I’ve learned is that any diet telling you it’s okay to eat pasta, bread, pizza, etc is clearly a company trying to make money. I’ve worked out my whole life in an effort to keep my weight at an acceptable level, eaten oatmeal and lean protein, low fat foods, etc. None of it worked! Six months on Keto and IF and I’m down 63lbs, plus I’ve worked out once since I started. I guess my message is to forget everything you’ve learned about diet and nutrition and start over with people like Dr Berg, Dr Jason Fung, Dr Sten Ekberg, the list goes on.
      Best of luck!!

    • svntrs says:

      @MB D you can make it into a smoothie, dr. berg talks about his kale shake, that’s probably 2c right there. when you juice or blend vegetables you get more cups of veggies for the actual cup you drink. you can also cut up veggies into the meat you have, like meatball, you can shred in carrot and onion and get another cup or two right with your meat. be creative!

    • MB D says:

      @svntrs Thank you very much. That all sounds far more manageable.

  • Jessica C says:

    I am forever grateful for the day when your video randomly played 3 years ago after I searched weight loss! I followed your steps and it worked. I lost 120 lbs and I have maintained my weight loss for 2 years now. Thank you Dr. Berg!!

  • Gregory Allen says:

    January 2022 was diagnosed with pancreatic cancer. Learning and practicing a lifestyle that helps my pancreas and I am still here and feeling good.

  • Tonya Stubbe says:

    I have been doing intermediate fasting omad for over a month. I cannot believe how much better I feel. I have lost weight I have so much more energy and it actually has taken a lot of my arthritic pain away in my hands that might have been something that was going on in my previous diet, but what a relief not to have the pain. Thank you and I enjoy your videos keep up the good work!

  • Skitoman99 says:

    A big thanks to you Dr. Eric , for teaching us those things that we cannot learn anywhere else. I come from Greece and I was always a fat kid , and all my life was struggling with my weight. At my 18yo i decided to do the normal 5 meal diet + gym and to be honest it worked . So in one year i lost around 40 kilos (from 112 went to 72) . But the hard part was to keep it (its very hard for me to be with the clock all time and have always something around to eat) and God that hunger i remember it until today. So between my 18yo and 25yo it was gain and loose all the time , until i gave up and said , “thats enough , i dont want to be hungry anymore.”
    So now at my 38yo I weighted 166 kilos and everything became very hard. I take 2 pills a day for blood pressure and the smallest distance i walk im out of breath.
    I was watching videos of dr Eric and other ppl on youtube talking about keto and IF and said to try it. The results were amazing. First week i lost 5 kilos and next week another 5. I already feel the difference since im more active , sleep better , fog and that feeling of being always tired gone and most important not hungry. The first 3 days were hard and I had sugar cravings , so i bought a six pack of cola light to quench my sweet tooth. After 3 days that left also and now i dont even want to drink that diet cola since its not the most healthy drink in the world. But the most important was today . I went for a walk with my family and i didnt run out of breath. Small things for normal people but for me it is an achievement. So to all the ppl out there who hesitate to do this diet , I suggest to start today.

    • Jez I AM says:

      Wow, well done! I am positive that you will get there – I too am new to Keto, and have been doing it for a week, and I love it!

  • Jez I AM says:

    I’m so glad you mentioned not to eat if you’re not hungry. I’ve been doing Keto (thanks to you!) for a week and some times I feel like I could actually just have one meal a day. Now that I’m armed with what you mention (about not eating if you’re not hungry) I think I’ll try one meal a day and see how I feel the next day 🙂 Thank you soooooo much for your wonderful videos, they truly are fantastic and life changing!

    • Sadaf Fatima says:

      What about the people who want to have a tea frequently is it allowed with one meal pls tell?

    • Cynthia Schmidt says:

      @Sadaf Fatima Tea with nothing in it is fine. It is the milk and sugar that are the problem. But you could add erythritol or stevia.

  • Meng Dynasty says:

    Almost 1 month on keto. I’m down 14 lbs. 174 to 160. 140 lb or lower weight goal! Thank you Dr Berg. Grateful to have found your channel!

  • Kara Bergin says:

    Glad to hear about Intermittent Fasting. I’m a retired lady who recently became diabetic. The Dr insists I need to follow the standard diabetic diet- eating 6-8 meals a day. I only eat when I’m hungry-2x a day. I believe my body will tell me when it’s hungry just like when it’s tired or whatever. So, I was a good little patient and did as I was instructed. That leads to taking insulin, swollen feet, and barely able walk. Enough of that, no more insulin the water retention is going away, I only eat when hungry. My glucose numbers are improving. And I feel better not to mention I am losing weight.

    • Josie Depratto says:

      Same thing happened to me. I started IF list weight and do not take fast acting insulin anymore! I am starting to think the standard diabetic practices from health care are only supporting pharmaceutical company’s and almost killed me with meds. Diabetes caused heart issues, diabetic retinopathy if I would have done IF or OMAD in 1989 instead of diabetic clinics I just wonder if I could have prevented all the health issues I have now??.

    • Winds of March Journey/Perry tribute band says:

      I’d call him up abd ask for a refund and send them here. It’s malpractice to not know this.

    • Bo Cla says:

      Good for you! Following standard medical advice is a prescription for a prescription!

    • Christie Johnston says:

      I’m 55 and was diagnosed with Type 2 Diabetes 6 months ago. I started listening to Dr Berg and have reversed my Diabetes, I have lost 40 lbs, I’m off my statins and thank God I turned my Diabetes around before they put me on Metformin. My knee arthritis has all but disappeared too! My Diabetes coach also told me to eat a lot of small meals too. Why do they try tell us to do the opposite of what really works?? It’s almost like they want people to stay sick!!!

  • Xequalswhat says:

    For those who are watching this video for the first time – because you are fed up with being overweight – I just want to share that I have been doing a Keto diet for less than four months now and have lost 50lbs. I combine Keto with Intermittent Fasting (18 off/6 on). I eat two meals in that 6hr window – no snacking. I walk every morning. The toughest part to manage when you start is your brain telling you to grab a snack. You get plenty of fat, protein, and vitamins from the keto-friendly food you prepare. You’re not going to starve – despite what your sneaky brain will try to tell you. Your enemy is the impulsive cravings that are bolstered by old habits. Prepare only good food. Manage the impulse eating. Adhere to your feeding window. Don’t cheat. ….oh yeah …and watch Dr. Bergs videos. Extremely helpful. You can do this. I did.

    • Caren Harris says:

      I agree! Thanks for posting this.

    • Ray says:

      Did you or are you counting your calories?? How much and long are your walks??

    • JT. says:

      @Ray : Honestly, the FASTING aspect is the CRITICAL piece in losing weight. You can run / walk all you want but if you’re still dumping calories after and thinking “oh I’ll burn that off by running or walking longer…” Nope doesn’t work. Just walk to get some kind of activity to rev up your system and your physiology. But the TYPE of FOOD and the FASTING is what will make the biggest impact. You can do alot in 12 to 16 hours start there.

    • Cathy Mushock says:

      Motivating! Thanks!

    • Xequalswhat says:

      @Ray I’m not counting calories, I’m just just paying attention to my portion size and making sure that I have a good balance of fats, veggies and proteins in each meal. I walk a mile a day.

  • Greg Brimstone says:

    Thanks so much for this video. I’ve been slowly changing my diet. Cutting out more and more carbs and sugars but I’m ready to go full keto with intermittent fasting. This is going to be helpful.

  • Fely F says:

    Just wanted to say thank you Dr Berg. I finally managed to stay on a diet and no longer crave cakes, chocolate and bread. I lost 20kg in 1.5 years with keto and intermittent fasting. And i can still concentrate at work (no more brain fog) which was another reason for stopping previous diets. 9 more kg to be a super-model, but it feels easy to do. So a big thank you! Merry Christmas and a happy and healthy New Year!

  • Cyril Justine Baylon says:

    For a 17-year-old, like myself, it is very beneficial to be knowledgeable about these things in early life, so I can implement and maximize them throughout my lifetime. Having people like you Dr. Eric Berg, sharing your knowledge on how they will improve their life with others you don’t even know, for free, is such a blessing that I will be forever grateful for. Now, I’ve finally restored my faith in humanity. Thank you, my guy.

    I’m going to do this, good luck with my journey. I hope it works out for the best. I’ll try my best to update every once in a while, to see any progress or notable changes in my body. Good luck to y’all.

  • DS Rast says:

    Thank you Doctor Eric for making these videos. We have started following your recommendations. We have been losing weight, feeling & sleeping so much better. We Love your lemon aid mix too. We have also made your Bread stick recipe and it is very good. Thanks again for all you do.

  • Black's Media Entertainment by Paulina Black says:

    I would like to say, “Thank you, Dr. Berg”!!! This is the truth: I love how you present all of the information in your videos with such compassion! Honestly, I began having serious issues with my liver. I started feeling depressed, worried, and sick until I came across You. I began to follow exactly what you said regarding the Ketogenic Diet and Intermittent fasting, and within THREE DAYS ( I can’t believe it) I bounced back, for real! The edema in my legs and feet went away, I lost about one pound, began to urinate regularly, my mood and energy levels elevated, and I am no longer afraid. I have been wheelchair-bound my entire life and raising my precious 10-year-old Grandaughter, so I MUST be in the best shape possible. Again, thank you for providing this Gift to us all!! One more comment: You should visit Denver, CO.! We would definitely embrace you here in the Rocky Mountains!!! -Sincerely, Paulina B.

  • Valerie Gonzalez says:

    Wow I’ve never watched a whole video on keto because I was never as invested,because the people weren’t explaining the way I would comprehend, but you sir have explained it to me beautifully I can actually understand everything. Now I’m not confused on how this will work for me.

    • Dr. Eric Berg DC says:

      I’m so glad to hear this! Best of luck on your keto journey.

    • hmm says:

      @Dr. Eric Berg DC is it ok if I only eat in the morning (breakfast time) within a 1 hour window? Eating in the other times (lunch/breakfast) makes me feel a bit uneasy and I’ve been eating only in the morning cutting out sugars for 2 months now and I feel amazing. The “skipping breakfast” part had me confused.

    • AwokenVibes says:

      ​@hmm it’s a priority to avoid breakfast in keto

    • Vivianne Marinelli says:

      One thing to keep in mind is you need fat not lean meat. The meat industry is pushing lean meat. The fatty meat keeps you from snacking and is satisfying.

    • Kathy Campbell says:

      I sometimes get a little shaky and weak if I don’t eat in the morning..any suggestions

  • Nebraska Dutchgirl says:

    Keto was a scary endeavor for me. I had coworkers on keto. When they explained the rules and frequency to eat, I was overwhelmed. Decided their plan was not for me. Stumbled upon this researching how to cure fatty liver. After listening to his plan, decided to give it a try. Price is right,free, and do not need to buy anything. I am hooked. Just did my first 2 day fast. Key is to eat your salad and pick a fatty meat. At first I used as much olive oil and vinegar as desired with salt and pepper on salad. I also ate as much meat as desired. I suffer from from leg cramps. Bought the electrolytes drink and Do sea salt.. works,, no leg cramps.. After watching more shows, decided to cut back olive oil to 1 tblsp and limit meat to 3 to 4 oz, so my body burns off body fat rather than food fat. Since this is my decision, not bad at all, plus it makes sense. We implemented 1 hour of walking every other day for exercise. Allows me to rest my back for next walking session. I started with 2 meals because I was not hungry for breakfast. After 3 to 4 days, I felt different with lessened hungry pains. Hunger went away,, this is how I know I’m in ketosis.. Just stayed on track and found myself in ketosis. I was able to naturally transition to one meal a day. I selected an early dinner 3 to 4 pm. I have a husband not interested in keto. He prefers to eat all 3 meals and this allowed us to eat together once a day. If he ate out and I didn’t want to eat, I had a glass of water or cup of coffee with half and half. Satisfies him,, because he has my company.. About 3 weeks into the process, I felt confident to try fasting for 2 days. Success, I did my first 2 day fast. Now, I am going to fast Saturdays and Sundays, then eat 1 meal a day Monday thru Friday. This is the easiest thing I have ever done. By the way, my husband and I had a pact to limit ice cream to once a month. Well, that event came up. I was a wreck I would fall off keto and not able to start again. We went and had the ice cream together. Little shaky at first, but I persevered and got back on keto the next meal which was the next day.. my body easily transitioned into keto than I could if following an another eating plan. I am back and feel great again. Do not advise testing the waters with foods outside of keto. Leaves you feeling lousy, no reward with that one. If you desire of a taste of ice milk,, try half and half with Splenda instead, then let it go,go, you can get back to write your success story. Next month is his birthday. I am going to suggest to go somewhere where he can get his treat and i can eat keto. We rv because we are retired. I may fast while we travel, so I don’t have to worry about food choices. Will lengthen fasts more before we travel to test how I feel. If you haven’t tried keto, try, you may be surprised. Don’t force the next steps, just allow your body to naturally transition. Thank you for reading. Wish I found this 20 years ago. Would have saved me months and months of dieting and thousands of dollars.

    • Nebraska Dutchgirl says:

      No more once a month ice cream for me. My lactose sensitivity acted up from bite throughout digestion process. Does not break my heart. Ketosis feels better and makes me happier..

    • Anna Hunter says:

      Wow thanks for the detailed breakdown about your keto journey and insights. Appreciate it. I lost heaps of weight(6kg/13 pounds) and 10 cms around my waist in the first week. Nothing in the second and third week and starting to put a few grams on in my 4th. Left scratching my head I’m doing one, or multiple, things wrong. The positive side effects of no cravings and hunger, better sleep and amazingly clear skin for the first time since I was 12 years old. I’m 50 this year and my adult acne was the worst in my life. On my neck especially and I was never a day spot free but now I’ve only had one in 4 weeks! It is literally a miracle in my eyes. For those reasons alone it’s worth persevering ❤

  • Steve Synaptic says:

    6 weeks in and I’m down 30 lbs! The first 15 were gone in the first two weeks from the DRAMATIC loss of water weight that occurs when you stop eating all that sugary poison. The difference in the way I feel could only be compared to when I quit smoking and I look a heck of a lot better, too. Thanks Dr. Berg!

  • Maureen Powers says:

    I’m a traditional Naturopath and love your concise and practical explanations of melding Keto and my blood type O diet. I am new to intermittent fasting, but willing to do it as I reset my metabolism this spring!

  • Josephine says:

    I’ve been checking my blood sugar for about a year because if noticing low cognitive functions tingling and numbness in my finger and toe tips, tingling lip and skin.. I’ve never seen my blood sugar drop below 120 the entire time. I’ve started following your advice and within three days I’ve seen below 100 results. And started to feel the reduced numbness in my fingertips and toe tips. Thanks I look forward to this lifetime change

  • Kkyu Faith says:

    Two months in and I’ve already lost 20 pounds and feel so much more energetic and less hungry. Thank you, Dr. Berg. You really saved my health

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