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 weight.

So you reached your weight loss goal with keto. Now what? How do you adjust your macros? Do we go back to a high-carb diet?

Well, let me see here. No. Now you can increase your carbs from, let's say, 20, 30 grams per day to maybe 50, but don't go over 50 grams because that's going to stop everything from working. Do you start increasing your protein? No, because that too

can create a modest increase in insulin, and that can also stop your ability to get into ketosis.

So if you haven't seen my recent video on

protein, I'm going to put that link down below. But you want to keep your protein fairly fixed.

And it's a little bit variable, but anywhere between, I'd say, maybe 85, 90 grams to 150 grams

of protein per day. Now, this is going to vary based on your age, how many meals per day

you're going to consume. Obviously, if you're doing OMAD, one meal a day, you're not going to

consume 90 grams of protein in that one meal. But the big variable is fat. So when you start keto,

you want to increase your fat for the purpose of feeling satisfied

so you can fast longer because we're trying to do two things at once. We're trying to do

keto and in a minute fasting. But when you're starting out, it's difficult because you haven't

adapted yet. So you're hungry more frequently. And so we want to start

lowering your carbs and going longer and longer before you eat again. To do that, you really need to

increase your fat. But very soon, maybe within three, four days to five days, you're not going to be

hungry. You're going to be able to fast longer.

You're not going to have cravings like you did before. And let's say, for example, you're trying to

lose weight, right? And you have a slow metabolism. So you're still eating a lot of fat. What's going to

happen, your body is just going to use those fat calories as your fuel and less

of your own stored body fat. So at this point, you may want to reduce your fat, especially

if you're trying to lose weight and you're not seeing the results. So this means cutting out the

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