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BEGINNER

Dr. Eric Berg

Healthy Keto

70%
Fat
20%
Protein
10%
Carbs
1800/day
Calories
16:8
Fasting

About Dr. Eric Berg

Dr. Eric Berg DC is a chiropractor and health educator who has helped millions worldwide understand ketogenic nutrition. With over 12 million YouTube subscribers, he is one of the most trusted keto educators globally.

The Protocol Explained

Healthy Keto focuses on nutrient-dense whole foods combined with intermittent fasting. Dr. Berg emphasises healthy fats, organ health, and eliminating hidden sugars. Food quality is prioritised over mere macro counting.

Macro Breakdown

Fat70%
Protein20%
Carbs10%

What to Eat and Avoid

Eat Freely

  • Pasture-raised eggs
  • Grass-fed beef
  • Wild-caught salmon
  • Organic leafy greens
  • Avocados
  • Olive oil
  • Walnuts
  • Fermented foods

Avoid

  • Seed oils
  • Processed meats
  • Artificial sweeteners
  • Low-fat products
  • Grains and bread
  • Refined sugar

The Science

1.Volek JS et al. Nutrition and Metabolism 2004: Ketogenic diets superior for fat loss and metabolic markers
2.Phinney SD 2004: Keto reduces systemic inflammation markers significantly
3.Ludwig DS JAMA 2018: Low-carb diets maintain metabolic rate during weight loss

Expected Results Timeline

Week 1-2
Keto Adaptation
Initial water weight loss, energy dips as body switches fuel sources
Week 3-4
Fat Burning
Ketone levels stabilise, mental clarity improves, cravings reduce
Month 2-3
Metabolic Shift
Sustained fat burning, insulin sensitivity improves
Month 3+
Optimal Keto
Peak fat adaptation, improved body composition and metabolic health

Who Is This Protocol For?

✓Beginners wanting a sustainable easy-to-follow keto protocol
✓Those with weight loss goals of 10 to 30kg
✓People managing blood sugar issues or pre-diabetes

Success Story

Lost 18kg in 4 months. The 16:8 fasting combined with clean keto completely transformed my energy levels.

Sophie T. from Bristol, UK Lost 18kg

Disclaimer: KetoDieting is not affiliated with, endorsed by, or connected to the doctor or researcher featured on this page. The protocol presented is based on publicly available information about their recommended dietary approach. No affiliate links are used. This content is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making changes to your diet or lifestyle.

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