Dr. Eric Berg is a chiropractor and nutrition expert known for his work on the ketogenic diet. In his “Guide to Healthy Keto Eating,” he outlines various steps to help people succeed on a ketogenic diet. In Step 2, “What to Eat,” Dr. Berg typically recommends the following foods for a healthy ketogenic diet:
- Healthy Fats: Fats are a cornerstone of the ketogenic diet. Focus on getting most of your calories from healthy fats. These can include olive oil, coconut oil, avocado oil, ghee, grass-fed butter, and fatty cuts of meat like salmon or beef.
- Low-Carb Vegetables: Non-starchy vegetables are essential for their fibre, vitamins, and minerals. Include vegetables like spinach, kale, broccoli, cauliflower, zucchini, and bell peppers in your meals.
- Protein: High-quality sources of protein are crucial for muscle maintenance and overall health. Opt for grass-fed meats, pasture-raised poultry, wild-caught fish, and organic eggs. You can also incorporate plant-based sources like tofu, tempeh, and seitan if you’re vegetarian or vegan.
- Nuts and Seeds: These provide healthy fats, protein, and fibre. Almonds, walnuts, chia seeds, and flaxseeds are good options. Be mindful of portion sizes as they can be calorie-dense.
- Dairy: If you tolerate dairy well, you can include full-fat dairy products like cheese, cream, and Greek yoghurt. However, some people may need to limit dairy due to lactose intolerance or other sensitivities.
- Berries: In moderation, you can enjoy lower-carb fruits like berries (e.g., strawberries, blueberries, raspberries) occasionally. They are relatively low in carbs compared to other fruits.
- Herbs and Spices: Use herbs and spices to add flavour to your dishes without adding extra carbs or calories. Examples include basil, oregano, rosemary, and turmeric.
- Sweeteners: If you have a sweet tooth, consider using keto-friendly sweeteners like stevia, erythritol, or monk fruit to satisfy your cravings. Avoid sugar and high-carb sweeteners.
- Beverages: Drink plenty of water throughout the day. You can also have herbal tea, black coffee, or unsweetened almond or coconut milk. Be cautious with fruit juices and sodas as they are often high in sugar.
- Supplements: Dr. Berg may recommend specific supplements to support your nutritional needs while on the ketogenic diet. These could include electrolytes, magnesium, and potassium, among others. Consult with a healthcare provider before adding supplements to your diet.
Remember that the key to a successful ketogenic diet is to keep your carbohydrate intake low (usually under 50 grams of net carbs per day) while getting most of your calories from healthy fats. It’s essential to customize your diet to your individual needs and consult with a healthcare professional or nutritionist, especially if you have any underlying health conditions or specific dietary requirements.
