When to Change Your KETO DIET
Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast25 Sep 2023

When to Change Your KETO DIET

Let’s talk about the signs you need to change your ketogenic diet and what to do if you experience side effects on keto.


Top signs you need to change your keto plan:

1. Feeling tired or weak

2. Looking older

3. Heart palpitations

4. Hunger

5. Cravings

6. No weight loss

7. Kidney stones or inflammation


The ketogenic diet plan is the reduction of carbohydrates. But, even though it may help prevent specific health concerns, reducing carbohydrates alone does not build your health. You must focus on what you’re replacing your carbs with and how those calories affect your health.


The Healthy Keto diet takes the keto diet to the next level by focusing on consuming high-quality keto-friendly foods with positive health impacts.


Top things to do to avoid keto-adaptation symptoms or keto flu symptoms and to make sure your keto plan goes smoothly:

1. Increase your B vitamins and electrolytes

• Take unfortified nutritional yeast

• Consume seven to ten cups of salad a day or take electrolyte powder

• Consume plenty of sea salt


2. Consume nutrient-dense, organic foods

• Pasture-raised eggs

• Grass-fed, grass-finished beef and organ meats

• Wild-caught fish

• Wild-caught seafood

*Important nutrients:

• Zinc

• Vitamin D

• Iron

• Iodine

• Vitamin A


3. Balance your omega-3 to omega-6 ratio (should be 1:1)

• Avoid soy, corn, canola, and cottonseed oil

• Consume more cod liver oil, wild-caught fatty fish, and grass-fed beef


4. Read ingredients, including in “keto-approved” foods, and avoid:

• Gluten

• Corn fiber

• Dextrin

• Maltodextrin

• Sugar alcohols (especially maltitol)

• Milk solids


5. Do intermittent fasting

• Consume one to two meals a day without snacks

• This is essential to support a healthy body and to see positive results


6. Avoid dirty keto, which can include conventional low-quality foods, such as:

• Grain-fed animal products

• GMO foods

• Pesticides

• Herbicides

• Preservatives


7. Consume organic vegetables grown in soil (locally sourced if possible)

• Avoid hydroponic fruits and vegetables


8. Switch to a carnivore diet if you experience bloating or gut inflammation after consuming raw vegetables

• Consume different types of healthy, quality protein

• Consume cooked vegetables

• Consume fermented vegetables


9. If you’re prone to kidney stones, drink at least two and a half liters of fluid a day and avoid certain foods, including:

• Spinach

• Almonds and almond butter

• Kiwi

• Strawberries

• Chocolate

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