Read the Frequently Asked Questions for More Details
A ketogenic diet is simply a diet that causes your body to run on ketones instead of sugar from carbohydrates like pasta, grains, or sugary foods. Ketones are a type of acid formed when your body begins burning stored or dietary fat for fuel instead of carbs, and they are a very efficient fuel for your body. The most abundant and beneficial ketone is called beta-hydroxybutyrate or BHB.
Your body constantly converts sugar from carbs into energy on a typical American diet. However, when you change to a high-fat diet and limit your net carbs, your body starts producing ketones for energy. As a result, your body automatically begins burning fat.
On a keto diet, the goal is to switch your body from burning sugar fuel to burning fat fuel.
“Ketosis” is your body's state when converting fat into energy. When a diet is referred to as “ketogenic,” it only uses a particular combination of foods that puts your body using a process called ketogenesis. This food combination is:
5% Non-Starchy Vegetables
5% Other Carbs
The goal of the ketogenic diet is to get your body into ketosis and keep it there. When you are in ketosis, your body creates better fuel for itself and your brain.
The foods that throw you out of ketosis are excessive carbs, sugar, and high protein. Frequent eating will also throw you out of ketosis.
Getting your body into ketosis is like flipping a switch from using energy from carbs to using energy from fat. The result is that you start burning fat automatically as you go through your day.
Although the common denominator of all keto diets is low net carbs to induce ketosis, not all keto diets are created equal. Traditional ketogenic diets do not differentiate the type of food to consume, and they often include processed, genetically modified foods, gluten products, unhealthy trans fats, and synthetic vitamins. This gives keto a bad rap. Traditional low-carb, high-fat keto’s primary goal is usually rapid weight loss or a reduction of epilepsy symptoms and not necessarily good nutrition. As a result, you could lose weight or reduce certain symptoms but become less healthy overall.
By limiting net carbs, any type of ketogenic diet reduces your fat-storing hormone – but why limit yourself when an impressive variety of long-term health benefits await you?
To distinguish Dr. Berg’s keto program from others, he coined the term “Healthy Ketosis.” It’s based on the following guiding principle:
It’s not Lose weight to get healthy,
it’s Get healthy to lose weight!
Healthy Keto™ is groundbreaking because it emphasizes obtaining your required nutrients from high-quality foods such as organic vegetables, full-fat organic dairy, wild-caught, grass-fed, pasture-raised meat, fish, fowl, and eggs —all to get you healthy to lose weight rather than losing weight to get fit.
The dictionary defines carbohydrates as “substances such as sugar or starch that provide the body with energy.”
Simple carbohydrates made of refined flour and added sugar rapidly convert to blood sugar (glucose) when you consume them. Complex carbohydrates, such as grains and beans, convert more slowly. However, all carbohydrates convert to sugar in the body – and when your net carb intake is high, you’ll gain weight and possibly become chronically inflamed, which may lead to other unhealthy issues.
You’ve been told that you need carbohydrates for energy or that your brain can only run on glucose made from carbs. Those are myths, as evidenced by the countless healthy, happy individuals on low-sugar, low-carbohydrate diets. You can run your body on other fuel sources such as fatty acids and ketones produced by fat burning. While your body needs a tiny amount of glucose (sugar) to function, it can produce all the glucose it needs internally from fat or protein, not carbs.
The carbs you need are vegetables—but they supply only vitamins, minerals, antioxidants, and fiber. Otherwise, your body does not require carbohydrates for good health. In fact, the opposite is true. Carbohydrates, particularly refined carbohydrates, deplete your nutrients and negatively affect your health. Carbs also turn to fat in your body and impede fat burning. (That’s why you haven’t been able to lose weight on a high-carb diet). Carbs also contribute to other health issues like chronic inflammation.
As you know, typical diets are centered on calorie counting. You are told you need to simply consume fewer calories than you burn, and you’ll lose weight regardless of where those calories come from. This is not only wrong, but it’s unhealthy.
When you look at the definition of food in the dictionary, you’ll see why:
Food: (n) That is eaten to sustain life, provide energy, and promote the growth and repair of tissues; nourishment. The word “food” comes from the old English word “foda” which means nourishment.
Eating is not simply a matter of getting calories; it’s about getting nutrients from those calories. And that is what Dr. Berg’s Healthy Keto™ is all about: getting the nutrition you need from the foods you eat.
Another vital point is that not all calories are created equal when it comes to your hormones. Carb calories trigger fat-making and fat-storing hormones the most, while calories from fat trigger those same hormones the least.
In other words, you need to eat keto-approved fat to lose fat.
In the late 1980s and early 1990s, widespread media stories about the alleged virtues of low-fat diets resulted in hundreds of unhealthy low-fat foods on our grocery shelves. These low-fat processed foods were (and still are) loaded with sweeteners and chemicals to make them more palatable because they lacked delicious fats like butter and coconut oil.
Healthy dietary fat is a vital component of any diet, and your body needs it! Fat assists in cell growth, the production of hormones, the absorption of nutrients, and more.
Although 70 percent of your diet as fat seems like an excessive amount, remember we are talking about 70 percent of the total calories. Because fat is more than double the calories per gram of protein or carbs, the amount of fat in weight size is much smaller. Instead of focusing on the 70 percent, let’s look at the volume of food on your plate.
I recommend you gradually work your way up to your daily amount of fat. If you add too much fat too quickly, you’ll overwhelm your gallbladder, which can cause shoulder pain and bloating. Keto involves eating more fats, and your body will adapt to this by producing more bile. This is a gradual process and may take time, so if you react to an increase in dietary fat, cut back a little and introduce it more slowly.
On Dr. Berg’s Healthy Keto™ Plan, you’ll be eating foods like beef, large salads, butter, and eggs. If you want to know the grams of fat you’ll be consuming; it ranges between 20 to 50 grams in each meal.
Everyone should initially start with a higher amount of fat to help stay satisfied between meals. As your body adapts to ketosis over time, you can reduce your fat if you need to lose more weight. Since either your ketones are generated from your body fat or the dietary fat you eat, eating too much fat may keep you from losing your fat, particularly if your metabolism is slow despite still being in ketosis.
If this lifestyle sounds like it would work for you, and you want support with the transition, contact me and let’s schedule a complimentary ½-hour consultation!
Although I work with all ages, I specialize in helping men and women 40 and over who are frustrated with their lack of success to lose weight, improve their energy levels, sleep through the night, and improve their overall health. Do you need help breaking old habits and learning new ones? I can help you! This is something that I’m passionate about.
I love helping beginners because I know how it feels. It took me several failed attempts before I successfully transitioned to Healthy Keto™, and I was not going to allow my sugar/carb cravings and emotional attachment to food to win. It can be frustrating and emotionally draining when you aren’t sure what steps to take or in what order, or what to do when the steps don’t seem to be working.
Together we can figure out the best approach for your specific body type and make the transition to the Healthy Keto™ lifestyle easy, effective, and, most importantly….successful! You don’t have to go it alone; let’s partner together. You can expect accountability, motivation, expertise, and support. I will be there every step so you will have the success you’re looking for.
It is incredible to have someone who believes in you until you genuinely believe in yourself.
There is more power in a team. Let’s do this together.
- Less Hunger
- No Cravings
- Consistent Weight Loss
- Stable Blood Sugar
- Mental Clarity
- Improved Digestion and Gut Health
- Improved Immune System
- Improved Insulin Resistance
- Reduced Inflammation
…and much, much more!
Are you ready to lose weight and keep it off? Are you ready to improve your mood and energy levels? Then the Healthy Keto™ lifestyle is for you!