Welcome to the Dr. Berg's Healthy Keto and Interminute Fasting podcast, where Dr. Berg takes you on the journey for the truth about getting healthy and losing healthy weights.

Welcome. Today we're going to show you how to start keto correctly. And this is for beginners. What are we trying to do? We're trying to switch what your body is running on as far as fuel-wise. So we want to switch from burning sugar fuel to fat fuel. There's this one hormone called insulin,

which is the key to determine whether you're going to burn fat or burn sugar. So you want to keep it low to burn fat. When it goes higher, your body will burn sugar. Very simply, lower your carbs and eat less meals. That's different than

lowering your calories. Now, by eating less meals, you are going to lower your calories,

but that's not the goal. You could actually eat larger meals, just not as frequent. Why is it a good idea to eat less frequent meals?

Because every time you eat, you trigger insulin. Every time you eat carbs, you trigger insulin.

So we're just trying to lower this insulin. The combination between these two are very, very powerful.

So what are you going to eat in a meal? Well, first thing,

you have to eat low carbs. So you want to cut down all your carbs. That includes sugar. I'm talking

about honey, agave nectar, brown sugar, white sugar, date sugar, all sugar. You can replace it

in various recipes with what's called sugar alcohols. I put some

links down below of examples of that so you can learn about that, but there's these sweet

alternative sugar sources that you can use. So that means that when you go buy food, you have to start reading the

labels and looking at the sugar content. You want it as close to zero as possible. You want to avoid

fruit except for berries. There's three berries, raspberries, strawberries, and blackberries. You can have

those in small amounts, but no other fruit, especially apples.

Grains like wheat flour that they make breads, pasta, cereal, crackers, biscuits. You want to avoid that.

But guess what? There's a substitute. People use almond flour to make all sorts of things from

pizza crust to bread, to you name name it so there's a lot of

recipes that you can use as an alternative grain avoid starches like potatoes but guess what there's

all these recipes that you can make out of cauliflower that is very similar to the starches, not identical,

but you can make things that are very close to tasting like mashed potatoes.

...