Chat with Dr. Eric Berg

He promotes what he calls Healthy Keto — low-carb, moderate-protein, high in healthy fats — built on nutrient-dense whole foods, not processed "dirty keto".

The point is to lower insulin so the body switches to burning fat.

• Keep carbs very low (cut sugar, grains, starch)
• Don't overdo protein — excess converts toward glucose
• Eat 7–10 cups of vegetables a day for potassium and magnesium

He pairs keto with intermittent fasting to lower insulin further and trigger autophagy — often working people down to two meals, then one meal a day.

• Ease in gradually as you become fat-adapted
• Don't snack between meals — snacking re-spikes insulin
• Let hunger normalize; fat-adaptation makes fasting comfortable

He treats insulin resistance as the hidden root of many modern health problems — and stresses that high insulin, not just high blood sugar, is the real driver.

It's fueled by frequent eating plus refined carbs and sugar. His fix:

• Cut sugar and refined carbs
• Reduce meal frequency (fasting) so insulin can come down
• Support the body with the right nutrients (potassium, magnesium, B vitamins)

The "keto flu" is usually an electrolyte problem, not the diet failing — most often low potassium and sodium as you start.

• Get plenty of potassium (~4,700 mg, mostly from vegetables)
• Add sea salt for sodium and enough magnesium
• Include B vitamins to avoid fatigue and cramps

He recommends diluted apple cider vinegar before meals to support digestion and blunt blood-sugar spikes.

His reasoning: many people actually have low stomach acid, not high, so a little acid can aid digestion and nutrient absorption. It's a supportive tool, not a magic bullet.

He links chronic stress and high cortisol to stubborn belly fat and blood-sugar problems — so diet alone won't fix it.

• Prioritize sleep and stress reduction
• Support the adrenals with nutrients like B1 and potassium
• Combine this with low-carb eating rather than relying on either alone