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


Wondering what to eat on keto? Try these tasty meal options.

– Healthy Keto® diet basics step 2
– Keto and intermittent fasting
– What to eat on keto
– Keto diet tips

If you’re new to the Dr. Berg channel, this is the second of many helpful videos to watch. The first video was made specifically to help those of you looking for keto basics and how to start keto. In this video, Dr. Berg continues to build on the intermittent fasting and Healthy Keto basics shared in the first video. If you have friends or family members wondering how to start keto as well, don’t forget to point them to this video too!

Learn more about Healthy Keto and intermittent fasting:

1. Go as long as you can in the morning without eating. Don’t eat unless you are hungry.

You need to keep pushing it to the point where your body is fully adapted to fat-burning, and you’re no longer in sugar-burning. Adapting to ketosis could take 3 to 5 days or longer.

While on the Healthy Keto diet, try doing 2 meals a day with a 4-hour eating window, which will give you a 20-hour fasting period. This can give you major results, except if you’re dealing with issues like:

• Menopause
• A slow thyroid condition
• A history of dieting
• A slow metabolism

If you’re struggling with one of the issues above, you may need to start only eating one meal a day on the ketogenic diet to see significant results. But, in some cases, you still may not see results or weight loss. In this case, you may have to have one meal every other day until the system heals.

2. What to eat during meals while doing the Healthy Keto diet and intermittent fasting:

Meal option 1:
• Eggs (2 to 4) – pasture-raised organic
• Avocado
• Cheese – high-quality, organic, grass-fed
• Bacon – nitrate-free, organic, less than 1 g of sugar
• Nut butter – almond butter, peanut butter (sugar-free)

Meal option 2:
• Meat (3 to 6 oz)
• Vegetables or salad (with olive oil and vinegar) (SIBO: https://www.youtube.com/watch?v=UQESlxQKIm8)
• Nuts/Seeds

Meal option 3:
• Fish/Seafood – salmon, sardines (https://www.youtube.com/watch?v=STZg0R7p_NM)
• Salad
• Fat bomb

Meal option 4:
• Chicken (with skin)
• Asparagus
• Olives

Important things to remember:
• It’s okay to consume vitamins any time of the day
• It’s okay to consume ACV (apple cider vinegar) and lemon
• It’s okay to consume coffee and tea (only one in the morning—try a bulletproof coffee with MCT oil)
• If you have an urge to snack, it means you need more fat and greens
• If you have cravings for bread, then you need more B vitamins (electrolytes, B vitamins, and nutritional yeast)
• Consume sea salt
• Get exercise (the best time to exercise is when you’re fasting)
• It can take 3 to 5 days or longer to fully keto-adapt (the way to know you are in ketosis is if you don’t crave anymore)

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.

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.

Thanks for watching! Give these keto meal options a try!


  1. Thank you Dr. Berg…got my yearly labs back..almost all categories in the GREEN…No longer any traces of type 2 Diabetes, lost 60 lbs, blood pressure normal, swollen ankles gone..feeling 20 years younger. A year ago I felt like death..edema, over 300 lbs, could barely walk. Found your videos, started Keto in September of last year and the rest is history…God bless you.

  2. We were told: breakfast is the most important meal of the day! Lunch with 3-4 rounds, after a sweat, at 4 o clock sommething to snack and at 6 eating again 🤦‍♀️ my parents are still struggeling while I for years am thin and do it completely different. Thank you for the prove I’m right 😍😘

  3. I literally just started last week , and I’m down 8 pounds. I could’ve even believe it I feel great !! Still lifting strong at the gym too ! Fasting 18-22 hours a day and doing keto as well. I am so happy my wife sent me a link to watch your videos. Thanks for your knowledge Dr

  4. Dr Berg, Thank you for giving me the tools to learn about health. I’m in my 50s and grew up with horrible habits and was always a bit over weight and certainly unhealthy. Since finding your channel years ago, I understand and respect my health/body. I am no longer over weight and I really appreciate your influence.

  5. Dr Berg you’re extremely in depth with explaining this keto diet. You’ve broken down the little things that I didn’t even think about. I started fasting yesterday and I went for 19 hours without even thinking about it. I exercises while fasting and the energy level was insane. Today is day 2 and it’s now 10:14 am and I’ve been fasting since 8pm yesterday.

  6. On November 5, 2022. I started to attempt keto and intermittent fasting. Hard for me to adapt. However, my son does it and he’s been doing it over a year and lost 50 pounds. He has been encouraging me because I have diabetes and almost have kidney failure but your first healthy keto video and the second are enlightening for me. I now understand it much better. Go keto an I. F.
    PLUS I personally decided to stop diabetes medication and insulin. Glucose readings have been better without the meds.

  7. I cannot afford to let my health go anymore…back on Dr Berg’s expertise and get on the road to heath once again! You’re a blessing, Dr Berg! God bless you😊

  8. I’m 71 and on medication for heart failure. I’ve got to take the meds more or less on the same time in the morning and in the evening. So I’m doing my own IF, which means my fasting periods are shorter BUT I’ve slowly lost 11lbs. I’ll try and make some more changes after watching your video. So hard to notice that there’s no fruit that you’re allowed!

  9. I’ve been watching these videos for a couple of months, along with a few other YouTubers passionate Nutrition and Health folks (Christopher Gardner, Mike Todorovic, Sten Ekberg and Wendy Suzuki). I was 298 pounds (I’m 62 years old – 5’9) in January 2021. I lost 40 pounds my first year, sticking to organic food (mainly Keto), little sugar and low carbs. I kept the weight off, but in April, I started taking things more seriously. Your videos are EXCELLENT. When adding daily exercise, and fasting 20-24 hours per day, eating no grains, processed foods, or starches, I lost another 20 pounds, but instead of water weight, it’s fat. I am rapidly becoming an agent of change among my friends and family. I started studying nutritional science and body chemistry- how what we consume interacts and effects our anatomy and physiology- it is FASCINATING.. and it all started with your videos. THANK YOU for keeping things simple and to the point- it keeps me coming back for more!

  10. Dr. Berg, you are the greatest! You have done more for humanity than any doctor I know and I work in healthcare! God bless you, good sir!

  11. When I changed my diet I noticed chicken made me very ill. I used to eat it all the time 😩 now I just can’t

  12. I rarely comment, but I feel I should, because with this information mixed with a little will power and determination, I’ve achieved one of the most difficult challenges of modern life: weight loss. I’m a 58 year-old male, medium height and I reduced from almost 180 lbs to under 160 lbs in less than 3 months. I just wanted to share some specifics and timing of my intake (sample):
    Morning (9ish): big glass of lemon water w/ACV, french press coffee w/organic heavy cream. Then a light workout, stretching and sprinting, etc 30 minutes, every other day..
    Noon: eggs with veggies (cauliflowered rice is a great sub for rice) avocado, cheese
    4ish : tea/coffee, water (sparkling or flat)
    6ish: protein with salad, usually seafood like shrimp, salmon, or halibut, and a home-made dressing of vegan mayo, dijon whole grain mustard, balsamic, olive oil, pink salt, pepper..
    Note: a tasty treat is 100% cacao with some nut butter and pink salt
    I have also had cheat days, veggie pizza being one choice, and ice cream occasionally..
    I should note that I have not had any alcohol during this time, and I’ve come to realize that it has not been as difficult as I thought..my body worked with me as I progressed. Haven’t felt this good in years!

  13. Thanks Doc! I lost 50 pounds over a 2 year period. I feel so much better. High blood pressure is gone and I am no longer pre-diabetic. I also removed all toxic people from my life and the diet changed helped me see I needed that. You’re the best!

  14. This awsome…on keto for almost 5 months and lost almost 50lbs.
    I now weigh 130lbs like I did 20yrs ago in school. Feel so good!
    Thank you Dr. Berg!!💕

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