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When it comes to following a ketogenic diet, it’s important to understand what foods are allowed and what foods are not. Dr. Berg, a well-known expert in the field of keto, has outlined the basics of healthy keto eating in a series of videos. In this post, we will take a look at some of the key takeaways from his guidelines. First and foremost, it’s important to understand what a ketogenic diet is. Essentially, it is a low-carb, high-fat diet that puts your body into a state of ketosis. This means that your body is burning fat for energy instead of glucose from carbohydrates. In order to achieve ketosis, you need to limit your carb intake to around 20-50 grams per day, depending on your individual needs. So, what can you eat on a ketogenic diet? The majority of your daily calories should come from healthy fats, such as avocado, nuts, coconut oil, olive oil, and grass-fed butter. You should also consume moderate amounts of protein, from sources such as grass-fed beef, wild-caught fish, and pastured eggs. Vegetables are also an important part of a keto diet, as they provide important vitamins and minerals. However, you should be selective about which vegetables you eat, as some are higher in carbs than others. When it comes to what not to eat, the list is fairly straightforward. You should avoid all forms of sugar, including sweets, desserts, and sugary beverages. You should also avoid grains, such as wheat, rice, and corn, as well as starchy vegetables like potatoes. Finally, you should limit your intake of fruit, as it can be high in sugar. So, what does a typical day of eating look like on a keto diet? Dr. Berg has provided an example in one of his videos. For breakfast, he suggests having eggs cooked in coconut oil, with a side of avocado and spinach. For lunch, he recommends a salad with mixed greens, veggies, and a source of protein (such as chicken or tuna). For dinner, he suggests a serving of grass-fed beef or wild-caught salmon, along with a side of non-starchy vegetables and healthy fats like olive oil or grass-fed butter. Of course, the specifics of your meal plan will depend on your individual needs and preferences. Some people may prefer to have more variety in their meals, while others may stick to a more basic plan. It’s important to listen to your body and make adjustments as needed. In summary, following a healthy ketogenic diet involves limiting carbs, increasing healthy fats, and consuming moderate amounts of protein and vegetables. By following these guidelines, you can achieve a state of ketosis and improve your overall health. If you’re interested in trying a keto diet for yourself, be sure to do your research and consult with a healthcare professional before making any major changes to your diet.

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