You don’t have to eat just salad to get potassium in your diet. Here’s a weekly meal plan designed to provide at least 4,700 mg of potassium each day. The plan includes meals rich in potassium, balanced with other nutrients, and ensures variety. ### **Day 1** **Breakfast:** - Smoothie with banana, spinach, almond milk, and chia seeds. - Whole-grain toast with avocado. **Lunch:** - Grilled chicken salad with spinach, tomatoes, black beans, and a yogurt-based dressing. **Snack:** - A handful of dried apricots. **Dinner:** - Baked salmon with a side of sweet potato and steamed broccoli. **Snack:** - A glass of coconut water. ### **Day 2** **Breakfast:** - Oatmeal topped with sliced banana, raisins, and a sprinkle of nuts. **Lunch:** - Quinoa salad with chickpeas, cherry tomatoes, cucumber, and feta cheese. **Snack:** - A kiwi and a handful of pistachios. **Dinner:** - Beef stir-fry with bell peppers, mushrooms, and brown rice. **Snack:** - A glass of orange juice. ### **Day 3** **Breakfast:** - Greek yogurt with sliced strawberries, walnuts, and a drizzle of honey. **Lunch:** - Turkey and avocado wrap with spinach and tomato. **Snack:** - A medium-sized baked potato (with skin). **Dinner:** - Grilled shrimp with a side of sautéed spinach and quinoa. **Snack:** - A few dates. ### **Day 4** **Breakfast:** - Smoothie with kale, banana, pineapple, and coconut water. **Lunch:** - Lentil soup with a side of whole-grain bread. **Snack:** - A baked sweet potato with a dash of cinnamon. **Dinner:** - Grilled pork tenderloin with roasted butternut squash and green beans. **Snack:** - A glass of prune juice. ### **Day 5** **Breakfast:** - Whole-grain cereal with almond milk and a sliced banana. **Lunch:** - Baked chicken with a side of mixed greens, avocado, and tomatoes. **Snack:** - A small bowl of edamame. **Dinner:** - Grilled tofu with a side of quinoa and sautéed spinach. **Snack:** - A handful of raisins. ### **Day 6** **Breakfast:** - Smoothie with spinach, mango, banana, and coconut milk. **Lunch:** - Baked salmon with a side of roasted sweet potatoes and steamed broccoli. **Snack:** - A cup of low-fat yogurt with sliced kiwi. **Dinner:** - Turkey chili with beans and a side of brown rice. **Snack:** - A handful of dried apricots. ### **Day 7** **Breakfast:** - Omelette with spinach, tomatoes, and mushrooms. - A glass of orange juice. **Lunch:** - Quinoa salad with black beans, corn, avocado, and cilantro. **Snack:** - A small bowl of mixed nuts and dried fruits. **Dinner:** - Grilled chicken with mashed potatoes (with skin) and green beans. **Snack:** - A glass of coconut water. ### **General Tips:** - **Hydration:** Drink plenty of water throughout the day. Consider adding a glass of coconut water or tomato juice to your daily routine for additional potassium. - **Snacks:** Incorporate high-potassium snacks like bananas, avocados, and dried fruits. - **Variety:** Rotate different fruits, vegetables, and lean proteins to maintain balance and prevent boredom. This plan should meet the daily potassium requirements while offering a diverse and nutritious menu.
It is not that we have to eat salad only but he says we have to check if we are deficient in Magnesium and Potassium and see what will be the difference in a week's time after consuming salads 😊
74years young, lost 40 kg in 9 month after being diagnosed with a fib. No grog,no sugar,very little carbs, good night sleep and exercising. Can be done,but it ain’t easy not at all. It takes an enormous amount of will power that’s for sure. Inspired by Dr. Berg,thanks,you are the man!
I used to make the most colorful huge salads for dinner when I was on raw food diet. It used to make me so bloated, because of that I couldn't eat anything raw any more. I found out later ,that I was not chewing it enough, which provoked the bacteria in my stomach to chew it for me, and producing the bloating . of course because of that I was not getting the nutrient from that huge salad. Remember: Chew your salad very well .
Great advise, thank you, I have watched three different channels about Ketogenic diets, and truly think this would be very do-able for me. But if I'm eating a gigantic salad I could see myself not chew chew chewing enough. Good info👍
+Valerie Foster , yes thank you for noticing ! I wanted to share what I learned the hard way the importance of chewing food specially raw food . Not chewing enough caused me to have damped spleen, despite eating really healthy , I was getting weaker and sicker. I did try Ketogenic , the best thing I got out of it is that it reduced my anxiety tremendously ( which I suffered from all my life ) . The worst thing I got out of it that I lost a lot muscles , that it is really hard to get back :( , and my heart beats became irregular; sometimes I'd wake up with a really fast heart beats it would last more than half an hour . I am not sure ketogenic diet is good for women , because not having enough carb could play with our hormones. Please do a lot research before starting it . I would love to know your experience if you have started it already .
+murielle Lepage Thank you for sharing. I do that when I remember :) lately I've been having lukewarm water with lemon and turmeric right when I wake up in the morning . I always have lemon juice or apple sider vinegar with my salad, also I add some lemon zest ; very tasty.
TheBandoury Wow! I didn't know that about women and ketogenic diet and hormones! And I'm at that age where my hormones are changing. I just turned 55 and am looking into beginning a ketogenic diet.
My recipe for the dressing is 1 avocado mashed, 2 tbsp of ACV with mother, 1 tbsp filtered water, 1 tbsp coconut aminos, 1 tsp nutritional yeast, 1/2 tsp of turmeric powder, 4 garlic cloves, 1/2 cup of fresh cilantro. I eat this every day since years and never get tired of it. Sometimes I add a little yoghurt to it to give it a different taste.
Wow, sounds great I’m gonna give it a try. I have everything that you mentioned right in my kitchen and I’m gonna put it together. Thanks again from Hawaii.😅
That's more or less what my OMAD bowl looks like: spinach leaves, broccoli, cauliflower, sauerkraut, carrot, tomato, cucumber, fennel, pak choi, celery, kale, olives, avocado, feta, walnut crumble, kelp, chick peas, sunflower seeds, fresh coriander, chives; on top of that goes a buttery French omelette made with 3-4 eggs, plus either one smoked makerel, some pork strips, a large burger patty, beef liver (once in a while) or, if I'm feeling lazy, a can of tuna! :)
That's so nutricious! How has been your experience so far with this diet health and weight wise? Do you have any other suggestions for someone wanting to level up their shopping list? Gonna start OMAD tomorrow :)
DM P its going well so far, sometimes it’s hard to only eat one meal while keeping it nutritious enough for the day so sometimes I eat two, not too long after. I haven’t lost weight so far but I feel so healthy. My gut and digestive problems subsided a lot, and my skin is so clear. At first my energy levels were going low but eventually after about two weeks I felt energized and fit! I’m guessing if I keep this up and my gut health improves even more I will eventually start to drop those pounds as well :)
I love this guy! I feel like I’ve known him all my life! Definitely has changed my life. I started his keto diet 3 weeks ago and already lost 10 lbs, sleeping better, no hunger pangs, more energy! You have saved my life! Thank you Dr. Berg. 😻
I'm a 69 year old man. Very healthy. Want to stay this way. I've had, as a goal, to eat 5 to 10 cups of greens/day for several years now. Until I watched this video, I didn't feel confident about how to measure that. Now I do thanks to your video. I weigh 200 lbs (give or take) so I'll start doing a 5 oz salad and 5 oz steamed greens/day as a goal. I love Feta (cow or goat milk based) and make my own extra virgin olive oil/balsamic vinegar dressing. I got to this video from a link in your June 2022 video on spirulina. I'll price that and see if or how often I can afford to use that in the smoothy recipe you provided (I always have blueberries on hand, often wild ones when I can find them). I've followed your videos now for over 5 years, I think. I really appreciate your work and the quality of knowledge and clarity of presentation you have. Thank you for sharing. I believe you're a good man who really tries to help others.
3:05 High in vitamins & nutrients : Kale, Swiss Chard, Arugula 5:00 1 TS sprouts = 50 TS Brocolis for phytonutrients 6:00 fats to pull vitamins from the salad
I have PCOS and you Dr. Berg just changed my life, now I understand a lot of things that doctors never explain to us women with PCOS. Thank you so much you are the best 🤗👏🏻👏🏻
OMG...!!! Did I just hear that correctly? I believe that you just answered the 64 k$ question I've been asking for months? 1 oz. of salad is equal to 1 cup. Thank you.
Patrick Reilly If you have an electronic food scale you can weigh out your greens on it. Zero out the weight with whatever bowl you're going to be piling them into
I have a Big A$$ multi-vegetable salad every day. Eight cups baby greens salad mix, 1 cup broccoli florets, 1 cup shaved brussel sprouts, 1 cup bell peppers, 1 cup cucumber, 2 cups mushroom, a few blueberries/raspberries/or blackberries (whichever is cheaper), EVOO, balsamic vinegar, garlic, onion, cumin, salt, black pepper, cayenne pepper. Plus Eggs, sardines, herring, ground beef or pork. Plus Walnuts, pecans and/or pistachios. January 2022, 263lbs. June 2022, best blood test results ever. Walk 8 miles every other day. October 2022, 190 lbs. stopped 7 medications. Still going at 190 lbs.
Thank you so much for all the in depth information on what we need and why! I am a vegan following this IF plan doing 18 /6 except one day per week. I love the ease with which my body is letting go of 66 pounds at 2 pound per week. I love my lemon, ginger and cinnamon drink till I eat. I feel soooo much better in the last 5 weeks of this journey! God Bless You for sharing what you know with all of us. With deep respect and appreciation, I am grateful!
Hi! Are you still doing IF? You still vegan? You still happy with your results/progress? I ask because this seems to be tricky to do as a vegan. I'd love some inspiration. :)
Spring mix is a major food group for me, I eat about a third of the big container almost daily. I LOVE IT. Try it with the tuna creations. I also add chopped mushrooms, onions, and I like avocado. Avocado is a great salad dressing. Also Parmesan cheese!!!
Dr. Berg, I never thought I could get 7 to 10 cups of vegetables in a day, but I am finding it is easier than I thought, AND I am eating more raw vegetables than I thought I would as well!
Hi wow good for you. Keep up the great work I’m gonna give it a try also and it’s so much easier to buy those containers. I believe I could eat the whole container in the day for sure, and I’m gonna go along with them other little perks as far as garlic, nutritional yeast, turmeric is great. Pepper is great, I usually throw in a quarter of a piece of ginger fresh ginger. Put some lemon on there but I really like your idea and again congratulations keep up the great work from Hawaii.😂
You have helped me so much. Since January of this year I have already lost 113 pounds. It’s not even July yet! Thanks for all the information I need it.
That's fantastic! Congratulations! Dr. Berg would love to hear about your success! Please use this link to upload your story: www.drberg.com/add-client-success-story Dr. Berg's Support Team.
WOW that sounds incredible! Good for you. Keep us updated. I'm only 2 months in and I'm doing great thanks to Dr Berg. I haven't looked back ever since I luckily found Dr Berg 🙏. He is like my living guardian angel. I pray that you are doing well and keep up the fight. I feel like ROCKY going for it and I hope to win. So far so good...
Congratulations keep it up don’t let anyone discourage you just keep going and if you do bad one day or two days just get back on that wagon again and keep going. People do get jealous of you when you start to lose weight look better feel better that’s cause believe me it’s jealousy, so keep it up and keep them all jealous lol.😅 from Hawaii
Thank you Dr Berg, you speak in words I can understand! I was diagnosed borderline diabetic 2 weeks ago. Ten days ago, my husband and I started following you. We've already been losing weight and feeling better. Now I'm starting to talk to my daughter about going keto. I'm telling my very diabetic friends, that it can only improve their health! Plus it gives my husband and I the incentive to keep it up! 👍😊❤
Thank you for this. Where I live it is easier to buy individual items. A bunch of kale is $4 - $5 and romaine lettuce can be up to $15. Avocado about $6 each. Arugula is scarce and it can be about $9 a bunch. However a pack of those mixes you showed a 5oz mix is generally about $16. So I usually buy my fresh vegetables from a local market and make my own salad. I got a large bowl that measures 7 cups and once it is filled, I know I have enough.
Dr. Berg, I was never a big salad or vegetable eater because I didn't know why other than with my mother always saying "Mark eat your vegetables" . In this video as well as others, you explain why and how salad benefits my body and the hope that I would feel better by doing so is extremely motivating. Now I am a daily consumer of salad and vegetables and will have your 3 products as backups ( Kale Shake, Cruciferous, and Wheat Grass ) for those days when I cant get to it. Feeling Better, Mark
4 years after you made this video I'm watching it. I opened the video and immediately busted out laughing with you holding that humongous fork over a bowl big enough to feed an entire family. Love your sense of humor!
Thank you Dr Berg, i am a huge fan of your vids. Have learnt so much from you. Inspired, i have started eating good amounts of salads. About 10-15 cuos overall. Twice in a day. One for lunch - raw with balsalmic and ghee, dinner stir fried in a tbsp of soy sauce, ghee, with an ounce of tofu/paneer and a huge dollop of heavy cream and some lemon . I am loving it. My salads are spinach, romaine, endive, chinese cabbage, celery etc. slowly as i get used to these, i will go towards more bitter salads.
+Tony R. Maybe try oil pulling, it can help heal your teeth. I generally use fractionated coconut oil (stays liquid) but regular is great too, some people us extra virgin olive oil. You put as much as you can comfortably hold in your mouth and swish and pull the oil through your teeth. It is recommended to do this for 15-20 minutes. I had to work up to that because my jaw would get sore. When done, spit in the trash, it can clog your drains. And don't swallow it because it is full of bacteria and gross stuff. This has actually helped me with my sensitive teeth! And thanks btw, I never knew why my teeth felt funny after eating fresh spinach. Good luck and best of health. (Also I prefer oil pulling with coconut oil bcuz, it's antiviral, antimicrobial, kills bacteria, and it tastes good)
I chop my salad up in my chopper ..that way I don't have so much chewing. I cannot eat things like raw cabbage or other raw veggies. So I steam them or saute them in olive oil. I make my own salad dressing from avocado oil spicy mustard and spices. Thank you Dr Berg for your videos. I watch them quite often. Your nutritional information is making me healthy 😄 Nan from Sunny Florida
I made my own dressing today. It was wonderful. 3 tblsp greek yogurt 3 tblsp Avocado oil 1/2 tsp garlic powder 1/2 black pepper 1/2 tsp salt juice of one fresh lime. Amazing.
I’ve been making my own salad blend to keep it “exciting”… spring mix from sam’s, Napa cabbage, dandelion greens and dinosaur kale. I top with bell peppers, avocado, cherry tomatoes, and edamame. It’s been my staple lately.
thats actually less salad than i thought! add some olive oil , sea salt, apple cider vinegar and lemon juice, mhh, btw sorry for my english :) not my first language
Dr. Berg, thanks for your valuable advice. Just finished breast cancer treatment and your channel is helping me to lose weight and eat healthier to protect myself from cancer recurrence.
Thanks Dr Berg! Just blended 200 grams spring-leaves with a little water into a caspaccio cold soup, added a tbsp full creme and 45 grams of baked bacon cubes and some ground pepper. Went down easily! Oh and stared my feeding window with some diluted appelcider vinager. No bloating whatsoever 👍🏻 Keep up the great work! 🙏🏻
Thank you Dr Berg I didn’t know what quantity of salads to consume daily. I have been adding the wrong ingredients also lol. Please continue with your videos I am correcting my eating habits one step at a time with your very interesting videos 👍
Dr berg thank u so much for showing me the way!!!! I've been eating 10 cups of salad everyday with 5 for lunch and 5 for dinner and I feel so good afterwards I look forward to it everyday
What I do is follow a combination principle: No less than 4 ingredients and no more than 6 in this fashion: 1 leafy dark green veggie ( spinach , kale, bitter lettuce, ) 1 leafy lighter green (or dark green if I have a second variety) romain, regular lettuce, French lettuce, etc 1 small leaf veggie as parsley or coriander 2 veggies like carrots, beets, mushrooms, green pumpkin, tomatoes, avocado I do this because I look for quality, season and regional production. That way I designe my salads every day and I get a healthy variety and flavor. For dressing, olive or coconut oil, apple vinegar, sea salt , tiny bit of mustard if I feel like. Weirdly I cannot combine a yogurt based dressing with leafy veggies because it is just bad for my tummy😂
Hi Doctor, i has been consuming Salad for the last 3 weeks, l have STOP completely Carbohydrates... my tummy slim down a lot and l felt much lighter in weights and more sharp in my mind... Thanks for your sharing and it was very useful...
Thank you Dr. Berg I have been watching many clips from yours. It’s really changed my life completely not only lost weight ,10 kgs I also have a good health
I eat 11/2 cup chopped lettus and one small whole tomato chopped 2 hard boiled eggs mashed up with a tiny bit of olive oil mayo and in 2 months i lost 27 lbs that's all i eat in the morning and tiny snacks during the day of nothing sweet and i feel great!
After watching a couple of your videos I can see you have a sense of humor Dr. Berg...lol! I've been following a ketogenic diet for couple months and lost about 18 lbs. However, I have gotten off track a few times and the scale has gone up and down. I'm trying to get back into ketosis and I was following 80%fat, 15%pro, 5%carb and I felt like I wasn't eating enough veggies and afraid to eat salads.. I see from your video that it's okay...I put olives, avocado, other veggies and top it off with olive oil and red wine vinegar, but felt like I was going to go over 20 carbs a day. Thanks for the informative videos and humor!
Great video. Increasing my potassium through veggies has helped me immensely. I think it's helped me with adrenal issues which you speak about at times. Thanks for the great information.
Binge watch Dr B quite often but decided to actually put his recommendations into practice. Only four days in on OMAD and struggle to eat my whole meal, my salad is nowhere near 7 to 10 cups either, probably 3 to 4 cups. Strange cause I used to snack all day long on carbs/sugar but as soon as I started this I'm full all the time. (Love his humor)
It's not that much if you chop it down. I take scissors and chop my greens. I add purple and white cabbage to it too, along with red bell peppers, carrots, onions, celery along with the kale/spinach/arugula all without dressings. Once in awhile I'll add tomatoes. I sprinkle feta and nuts and seeds. I'm trying to remember to add olive oil but I keep forgetting since I've this way for so long. I also have cucumbers at the ready for snacking.
Can we sautée the salad with coconut oil a bit in low heat for 3-5 minutes to keep the nutrients? It helps it shrink and make it psychologically easier to consume.
You are right! I do eat that much or more in a day, because I am a vegan, that's easy for me to do. By the way I love your kitchen & that awesome bowl! Please continue doing more of these types of video ; )
I totally agree but remember not everyone have excess to organic greens Most of these hydroponic greens on the market, you eat the liquid fertilizer in the plant material..how much of that can the body take and the consequences of chemicals in the body
I'm from Brazil, and here we eat a lot of fruits and vegetables, i like to put mango and pinneaple on my salad, that with vinegar and a little bit of olive oil and of course NO SALT
Thank you for this video I mix parsley and cilantro in my salad because I crave herbs. I listen to my body. Pairs great with a red wine for dinner. Helps it digest
I never subbed so quick ok so I am going to get Spinach box,Arugula, Box and a Kale box mix it all up and divide per day. Thanks for this such crucial information. It makes a big difference on my meal prep.
Thank you so much dr berg!!! He keeps it real! Im losing weight so fast right now, 5 lbs in the first week but also im totally satieted and way more energetic and more mentally clear. I do put apple on my salad and a bit of fried chicken breast cut up occasionally but other than that i have a smoothie for breakfast and salad for lunch and dinner with tons of dark leafy greens and other veggies n nuts n seeds!
I have stared eaten more salads daily and I make my own dressings! I had no idea how much I was not eaten enough thank you for sharing. You he’s really changed my life! Your a god sent thank you so much!
I put sunflower seeds..pumpkin seeds..green pepper, red pepper..walnuts, pecans..goat cheese, beets, celery, avocado.I make a simple dressing...olive oil add balsmic vignette, mustard, sprinkle nutritional yeast, mustard, and fresh pepper..
My dressing recipe for salad is 5 tablespoon olive oil, 1 clove of finely minced garlic, a dash of lemon or vinegar, salt pepper. You can add bits of bacon, chicken, cheese, whatever you have on hand :)
I can't eat NO salads ....I've "IBS" bathroom issue . I've changed my eating habits to where , I don't have that issue in the last 5 weeks , stopped eating CARBS , Soda , chocolate , and several other foods.
Love fruit salad Apollo lettuces Endive ,white cabbage ,red cabbage carrots slices ,red peppers Cucumbers with a small amount of coconut slices through it and beetroot,sultanas makes the salad more enjoyable big plate too and later have a bowl of chick peas with Spouts with a small sprinkle of Celtic salt .
This helped me so much! I make my own dressing with ACV, a dollop of EVOO, two stevia, 3 tsp of minced garlic, salt, pepper and parsley. I add a tablespoon of pistachios, an ounce of cream cheese and two eggs on top. So good! I feel like such a fool for not doing this sooner.
When I used to work in an office - I would bring a huge salad each day - you know those 3 gallon sherbet/ice cream containers? I would use one of those. Co-workers thought I was crazy (possibly more because of the dumpster diving and less from the huge salads). First time I did Weight Watchers in 1978, veggies were unlimited. Now on WW, veggies are the 0-point foods, so I always have had it in my mind that unlimited raw veg is the way to go and what you should be basing all meals around. Inspired by you, I went out and bought arugula/baby spinach combo and several jars of saurkraut. I have always loved saurkraut but just kind of forgot about it. Does kimchi have the same benefits of saurkraut?? I used to sprout my own sprouts and then got out of that habit, so I am getting back on the sprout wagon ASAP.
Would like your opinion on my homemade salad dressing - I am doing Weight Watchers, not keto, but from having tried keto, I was already off bread, pasta, rice, potatoes etc when I switched to WW last May. So this is more a 0 point WW dressing - not a keto dressing - I take fat free greek yogurt - mix in chopped cucumber, 1 tsp of crumbled feta, garlic, salt, dill, lime juice. Very delish. Kind of my makeshift version of tzatziki. What are your thoughts on yogurt?
Normal greek yoghurt is better for you than fat free. The fat free type leaves you hungry sooner- people tend to gain on fat free products! Fat is good in small amounts. I never avoid it- 58- come from a family that struggles with weight and tries everything, including fridges full of fat free products- I have never tipped the scales over 120 pounds- I am about 112 right now. I eat a lot- mostly vegetables- and never diet or 'fat free' plus- I'm quite lazy and I have exact same genetics as my chubby family. . Read up on fat free- it doesn't work.. You end up eating more and is often filled with sugar to make up for the lack of fat.
I LOVE LOVE LOVE salad! I just put EVOO, fresh squeezed lemon, Himilayan salt, lots of black pepper, chopped up pickles, raw pumpkin seeds, olives, green onions, scattered saur kraut, varied green leaves, cucumber, red cabbage, a bit of sliced tomato, maybe a sprinkle of cumin powder, some tiny cocktail onions, roasted artichoke hearts, and a heaping tablespoon of nutritional yeast. So yummy! Sometimes I shred some fresh parmigiana, goat's milk feta or baby mozzarella balls. Everyone loves it! Roasted pine nuts are so yummy too but rarely add it
But if you are eating one meal a day, how are you supposed to get all these things into your system: 10oz salad, fish, nuts, beans, berries, smoothies, etc, etc...? I cannot eat all these things at one time.
Thank you Dr.. Berg!! You are truly an angel 😇 .. love the way you explain everything in detail with your boards and visual effects.. I'm grateful to have subscribed to your channel🤗
I have been on keto for nine months and have been constantly asking how many ounces in a cup. Finally an answer from a six year old video. Thank goodness!
My salads are composed of spinach kale arugula Romaine minced garlic radishes brussel sprouts broccoli sprouts chopped broccoli and cauliflower and sauteed shiitake mushrooms with cherry tomatoes.. and seeded grapes 🍇
What bothers me is the packaging of organic lettuce etc is that it is put in plastic containers, a petroleum product. I think it is suppose to be okay unless it gets warm but, it just bothers me.. Everything we are around, is plastic continually. Our food is in plastic baggies, containers, jugs... We drink from plastic cups, glasses, bowls, pitchers, straws.. Our steering wheel in our car has a form of plastic and the interior is filled with plastic, vinyl.. Many household items are resin, plastic.. There is no escaping it. It's everywhere!
@@rjb7569 but inventor of plastic wanted to save earth by reducing cutting of trees for paper ...he used to have a plastic bag in his pocket n reused many times..., But it has became a hazard for earth....☹️
Love your videos, Dr. Berg! I've recently been told by my doc that I am pre-diabetic and my LDL cholesterol is borderline. I told him I won't do Statins and immediately did my research which is how I found you. I've lost l0 lbs in 6 weeks and have completely restructured my diet. I am l0 years post meopausal and never had any symptoms not one hot flash or night sweats or any of those nasty things. I'm doing a lot of what you say on your videos [the 4 eggs would shoot my grams of cholesterol through the roof so I need to find other ways to get healthier and control my cholesterol]. I use the free online My Fitness Pal to keep me focused on the chol and sugar, carbs, etc that I am eating and started taking an all natural product called SYTRINOL to bring my cholesterol down. I will find out when I go back to the doc in 6 weeks how I'm doing. Eating only veggies, fruit, salmon, chicken breast and I have beef once every couple of weeks, lots of fruit, nut, and veggie shakes, quinoa, flaxseed and hemp seeds. Wish me luck. Thanks for all the great videos. I watch every day. ;)
Wow lot salad , use olive oil red wine vinegar no sulfites with the mother. I put these greens in home made soups. quiches, on sandwiches too. Keep it coming!
The main impediment for me is not wanting to go to the grocery store every 3 or 4 days to pick up salad. I find the spring mixes don't last too long. However I have been picking up Romaine lettuce in that lasts for at least a week. As you mentioned in another video, I eat the salad before eating anything else and I fill up quickly. But then I make keto buns and so on.... I see that there aren't any keto desserts and buns and those sorts of things on your lists of things that you eat. I suppose that they should just be an occasional treat...
I balance my meal with potato/rice, salad with cherry tomatoes, carrots, cabbage mix lettuce spinach, cheese, and oil olive salt and ppr followed by grilled chicken or stake or salmon or paneer.
You don’t have to eat just salad to get potassium in your diet.
Here’s a weekly meal plan designed to provide at least 4,700 mg of potassium each day. The plan includes meals rich in potassium, balanced with other nutrients, and ensures variety.
### **Day 1**
**Breakfast:**
- Smoothie with banana, spinach, almond milk, and chia seeds.
- Whole-grain toast with avocado.
**Lunch:**
- Grilled chicken salad with spinach, tomatoes, black beans, and a yogurt-based dressing.
**Snack:**
- A handful of dried apricots.
**Dinner:**
- Baked salmon with a side of sweet potato and steamed broccoli.
**Snack:**
- A glass of coconut water.
### **Day 2**
**Breakfast:**
- Oatmeal topped with sliced banana, raisins, and a sprinkle of nuts.
**Lunch:**
- Quinoa salad with chickpeas, cherry tomatoes, cucumber, and feta cheese.
**Snack:**
- A kiwi and a handful of pistachios.
**Dinner:**
- Beef stir-fry with bell peppers, mushrooms, and brown rice.
**Snack:**
- A glass of orange juice.
### **Day 3**
**Breakfast:**
- Greek yogurt with sliced strawberries, walnuts, and a drizzle of honey.
**Lunch:**
- Turkey and avocado wrap with spinach and tomato.
**Snack:**
- A medium-sized baked potato (with skin).
**Dinner:**
- Grilled shrimp with a side of sautéed spinach and quinoa.
**Snack:**
- A few dates.
### **Day 4**
**Breakfast:**
- Smoothie with kale, banana, pineapple, and coconut water.
**Lunch:**
- Lentil soup with a side of whole-grain bread.
**Snack:**
- A baked sweet potato with a dash of cinnamon.
**Dinner:**
- Grilled pork tenderloin with roasted butternut squash and green beans.
**Snack:**
- A glass of prune juice.
### **Day 5**
**Breakfast:**
- Whole-grain cereal with almond milk and a sliced banana.
**Lunch:**
- Baked chicken with a side of mixed greens, avocado, and tomatoes.
**Snack:**
- A small bowl of edamame.
**Dinner:**
- Grilled tofu with a side of quinoa and sautéed spinach.
**Snack:**
- A handful of raisins.
### **Day 6**
**Breakfast:**
- Smoothie with spinach, mango, banana, and coconut milk.
**Lunch:**
- Baked salmon with a side of roasted sweet potatoes and steamed broccoli.
**Snack:**
- A cup of low-fat yogurt with sliced kiwi.
**Dinner:**
- Turkey chili with beans and a side of brown rice.
**Snack:**
- A handful of dried apricots.
### **Day 7**
**Breakfast:**
- Omelette with spinach, tomatoes, and mushrooms.
- A glass of orange juice.
**Lunch:**
- Quinoa salad with black beans, corn, avocado, and cilantro.
**Snack:**
- A small bowl of mixed nuts and dried fruits.
**Dinner:**
- Grilled chicken with mashed potatoes (with skin) and green beans.
**Snack:**
- A glass of coconut water.
### **General Tips:**
- **Hydration:** Drink plenty of water throughout the day. Consider adding a glass of coconut water or tomato juice to your daily routine for additional potassium.
- **Snacks:** Incorporate high-potassium snacks like bananas, avocados, and dried fruits.
- **Variety:** Rotate different fruits, vegetables, and lean proteins to maintain balance and prevent boredom.
This plan should meet the daily potassium requirements while offering a diverse and nutritious menu.
but lot of sugar content too as eric described to stay away from carbs content
It is not that we have to eat salad only but he says we have to check if we are deficient in Magnesium and Potassium and see what will be the difference in a week's time after consuming salads 😊
That plan is so unhealthy. We don’t need all of that sugar and carbs. That’s the type of diet that has made me sick for decades. No thanks!
Goof ball. In four months I've lost 40 lbs. and I feel sooo much better. 250 lbs to 207 lbs. not bad for a 52 year old disabled man. thanks doc
wow, you inspired me to stick to my plan. I need to get rid another 40lbs. I am finishing a 5oz salad as I am watching this video.
Great job!!!keep u the good work!!!!
How did you lose weight?
T Q
5 oz...I ate two pounds of very colorful salad today. Does your body know you ate 5 ounces?
Awesome
The fact that we get free medical videos on TH-cam by Dr. Berg is truly a gift 👍
Facts!!
Yes lorddddd.
💯
Absolutely! He’s the best 🦫 Dr.on the Planet 🌎
74years young, lost 40 kg in 9 month after being diagnosed with a fib. No grog,no sugar,very little carbs, good night sleep and exercising. Can be done,but it ain’t easy not at all. It takes an enormous amount of will power that’s for sure. Inspired by Dr. Berg,thanks,you are the man!
Not all doctors can teach...but man! Dr. Berg is the BEST EDUCATOR EVER. Period.Thanks Doc.😍
many medical doctors dont know how to teach, let alone understand HAHA.. Dr Berg is the best!!!!!
I second that! He is Awesome! Cant believe I only found his videos A few months ago! Now I am Obsessed with them!
I recommend dr. Ekberg too. Really informative.
true, true
You got that right!
I mix lemon, olive oil, and some salt and toss the salad. Then toss on some seeds/nuts. Also chop everything up a bit and eat with a spoon.
I used to make the most colorful huge salads for dinner when I was on raw food diet. It used to make me so bloated, because of that I couldn't eat anything raw any more. I found out later ,that I was not chewing it enough, which provoked the bacteria in my stomach to chew it for me, and producing the bloating . of course because of that I was not getting the nutrient from that huge salad. Remember: Chew your salad very well .
+TheBandoury When I take my apple cider drink (1 tb with a full glass of warm water) 15 min. before my big salad with added protein a big help also.
Great advise, thank you, I have watched three different channels about Ketogenic diets, and truly think this would be very do-able for me. But if I'm eating a gigantic salad I could see myself not chew chew chewing enough. Good info👍
+Valerie Foster , yes thank you for noticing ! I wanted to share what I learned the hard way the importance of chewing food specially raw food . Not chewing enough caused me to have damped spleen, despite eating really healthy , I was getting weaker and sicker.
I did try Ketogenic , the best thing I got out of it is that it reduced my anxiety tremendously ( which I suffered from all my life ) . The worst thing I got out of it that I lost a lot muscles , that it is really hard to get back :( , and my heart beats became irregular; sometimes I'd wake up with a really fast heart beats it would last more than half an hour .
I am not sure ketogenic diet is good for women , because not having enough carb could play with our hormones. Please do a lot research before starting it . I would love to know your experience if you have started it already .
+murielle Lepage Thank you for sharing. I do that when I remember :) lately I've been having lukewarm water with lemon and turmeric right when I wake up in the morning . I always have lemon juice or apple sider vinegar with my salad, also I add some lemon zest ; very tasty.
TheBandoury
Wow! I didn't know that about women and ketogenic diet and hormones! And I'm at that age where my hormones are changing. I just turned 55 and am looking into beginning a ketogenic diet.
My recipe for the dressing is 1 avocado mashed, 2 tbsp of ACV with mother, 1 tbsp filtered water, 1 tbsp coconut aminos, 1 tsp nutritional yeast, 1/2 tsp of turmeric powder, 4 garlic cloves, 1/2 cup of fresh cilantro. I eat this every day since years and never get tired of it. Sometimes I add a little yoghurt to it to give it a different taste.
Wow, sounds great I’m gonna give it a try. I have everything that you mentioned right in my kitchen and I’m gonna put it together. Thanks again from Hawaii.😅
Thanks, this sounds great 😋
That's more or less what my OMAD bowl looks like: spinach leaves, broccoli, cauliflower, sauerkraut, carrot, tomato, cucumber, fennel, pak choi, celery, kale, olives, avocado, feta, walnut crumble, kelp, chick peas, sunflower seeds, fresh coriander, chives; on top of that goes a buttery French omelette made with 3-4 eggs, plus either one smoked makerel, some pork strips, a large burger patty, beef liver (once in a while) or, if I'm feeling lazy, a can of tuna! :)
That's so nutricious! How has been your experience so far with this diet health and weight wise? Do you have any other suggestions for someone wanting to level up their shopping list? Gonna start OMAD tomorrow :)
@@Emi-hn7ff how s it going ??
DM P its going well so far, sometimes it’s hard to only eat one meal while keeping it nutritious enough for the day so sometimes I eat two, not too long after. I haven’t lost weight so far but I feel so healthy. My gut and digestive problems subsided a lot, and my skin is so clear. At first my energy levels were going low but eventually after about two weeks I felt energized and fit! I’m guessing if I keep this up and my gut health improves even more I will eventually start to drop those pounds as well :)
I wanna do that
@@Emi-hn7ff that's EXACTLY what I was aiming for! Tysm😃
These are things we all should have learned in public schools!!! From 4th grade to high school! 😮
Thank you, Dr. Berg!
After 5 days of eating salads, eggs and ground meats I already felt better))
(No sugar, of course)
You can Eat Keto Desserts.
LOW CARB LOVE has Easy Desserts
& Dinners. Check Her Channel Out.
She’s Beautiful & Personality is Wonderful & Uplifting.
It's been 4 years. How is your Diet ?
@@radiohead2206 I take it they didn’t stick to it
Wonderful!
What are ground meats?
blend walnuts salt pepper sesame oil and lime
I love this guy! I feel like I’ve known him all my life! Definitely has changed my life. I started his keto diet 3 weeks ago and already lost 10 lbs, sleeping better, no hunger pangs, more energy! You have saved my life! Thank you Dr. Berg. 😻
You have known him all your life😊.
I'm a 69 year old man. Very healthy. Want to stay this way. I've had, as a goal, to eat 5 to 10 cups of greens/day for several years now. Until I watched this video, I didn't feel confident about how to measure that. Now I do thanks to your video. I weigh 200 lbs (give or take) so I'll start doing a 5 oz salad and 5 oz steamed greens/day as a goal. I love Feta (cow or goat milk based) and make my own extra virgin olive oil/balsamic vinegar dressing.
I got to this video from a link in your June 2022 video on spirulina. I'll price that and see if or how often I can afford to use that in the smoothy recipe you provided (I always have blueberries on hand, often wild ones when I can find them).
I've followed your videos now for over 5 years, I think. I really appreciate your work and the quality of knowledge and clarity of presentation you have.
Thank you for sharing. I believe you're a good man who really tries to help others.
3:05 High in vitamins & nutrients : Kale, Swiss Chard, Arugula
5:00 1 TS sprouts = 50 TS Brocolis for phytonutrients
6:00 fats to pull vitamins from the salad
I have PCOS and you Dr. Berg just changed my life, now I understand a lot of things that doctors never explain to us women with PCOS. Thank you so much you are the best 🤗👏🏻👏🏻
@الهنوف خالد i also had the same and cured it permanently through regular exercise and 12hour eating window and ofcourse diet
@Susie Velasquez a quick google search will answer that
I am so happy I found Dr. Berg! He's changing my life! Thank you Dr. Berg!
OMG...!!!
Did I just hear that correctly?
I believe that you just answered the 64 k$ question I've been asking for months?
1 oz. of salad is equal to 1 cup.
Thank you.
What was your question?
Patrick Reilly
If you have an electronic food scale you can weigh out your greens on it. Zero out the weight with whatever bowl you're going to be piling them into
Ya i was asking the same question.. glad he clarified
If the USA would just use the metric system for everything you'd never have these kinds of problems. 😁
now if they would answer the real money question... what is this in real measurements...
I have a Big A$$ multi-vegetable salad every day. Eight cups baby greens salad mix, 1 cup broccoli florets, 1 cup shaved brussel sprouts, 1 cup bell peppers, 1 cup cucumber, 2 cups mushroom, a few blueberries/raspberries/or blackberries (whichever is cheaper), EVOO, balsamic vinegar, garlic, onion, cumin, salt, black pepper, cayenne pepper. Plus Eggs, sardines, herring, ground beef or pork. Plus Walnuts, pecans and/or pistachios. January 2022, 263lbs. June 2022, best blood test results ever. Walk 8 miles every other day. October 2022, 190 lbs. stopped 7 medications. Still going at 190 lbs.
That's amazing 🤩🎉
Thank you so much for all the in depth information on what we need and why! I am a vegan following this IF plan doing 18 /6 except one day per week. I love the ease with which my body is letting go of 66 pounds at 2 pound per week. I love my lemon, ginger and cinnamon drink till I eat. I feel soooo much better in the last 5 weeks of this journey! God Bless You for sharing what you know with all of us. With deep respect and appreciation, I am grateful!
Hi! Are you still doing IF? You still vegan? You still happy with your results/progress? I ask because this seems to be tricky to do as a vegan. I'd love some inspiration. :)
Lemon ginger cinnamon drink sounds good how do you make it?
@@Soo_BlessedI would boil ginger and then add lemon juice and cinnamon.
Ty Dr Berg I’m losing because of you. I finally realize why I never lost and why I was always over weight. Your the best!!!!
Spring mix is a major food group for me, I eat about a third of the big container almost daily. I LOVE IT. Try it with the tuna creations. I also add chopped mushrooms, onions, and I like avocado. Avocado is a great salad dressing. Also Parmesan cheese!!!
Do you wash them?
Avacado in a Blender? How do you make the dressing?
Dr. Berg, I never thought I could get 7 to 10 cups of vegetables in a day, but I am finding it is easier than I thought, AND I am eating more raw vegetables than I thought I would as well!
Try smoothies
Hi wow good for you. Keep up the great work I’m gonna give it a try also and it’s so much easier to buy those containers. I believe I could eat the whole container in the day for sure, and I’m gonna go along with them other little perks as far as garlic, nutritional yeast, turmeric is great. Pepper is great, I usually throw in a quarter of a piece of ginger fresh ginger. Put some lemon on there but I really like your idea and again congratulations keep up the great work from Hawaii.😂
My salad consist of: 4 cups/sitting. Spinach, red leaf, romaine, carrots, many onions, black cherry tomatoes, red pepper, broccolini, ground flax, sunflower seeds, almonds, braggs nutritional yeast, wheat germ, 2 tbl olive oil, dried basil.
You have helped me so much. Since January of this year I have already lost 113 pounds. It’s not even July yet! Thanks for all the information I need it.
That's fantastic! Congratulations! Dr. Berg would love to hear about your success! Please use this link to upload your story:
www.drberg.com/add-client-success-story
Dr. Berg's Support Team.
WOW that sounds incredible! Good for you. Keep us updated. I'm only 2 months in and I'm doing great thanks to Dr Berg. I haven't looked back ever since I luckily found Dr Berg 🙏. He is like my living guardian angel. I pray that you are doing well and keep up the fight. I feel like ROCKY going for it and I hope to win. So far so good...
Congratulations keep it up don’t let anyone discourage you just keep going and if you do bad one day or two days just get back on that wagon again and keep going. People do get jealous of you when you start to lose weight look better feel better that’s cause believe me it’s jealousy, so keep it up and keep them all jealous lol.😅 from Hawaii
homemade dressing.
Avacado & Tomatillo, olive oil with lemon juice and some garlic etc. pureed
Hi, can you give more salad dressing please, it gets boring eating it with out dressing tha k you
Gussy Gatlin It’s avOcado.
AVOCADOS! Best thing ever in salad!
cucumbers also
@@redrosered5539 Bacon😍
Unless you have had your gallbadder taken out.
@@redrosered5539 hi, he said don’t put fruit on salad, does that include cucumber, tomato, lemon juice?
@@sbaxter4207 I think cucumber and lemon juice may be fine. Tomato not so much. Check and see how much sugar is in each item
Dude. Best subscription ever.
Thank you Dr Berg, you speak in words I can understand! I was diagnosed borderline diabetic 2 weeks ago. Ten days ago, my husband and I started following you. We've already been losing weight and feeling better. Now I'm starting to talk to my daughter about going keto. I'm telling my very diabetic friends, that it can only improve their health! Plus it gives my husband and I the incentive to keep it up! 👍😊❤
Thank you for this. Where I live it is easier to buy individual items. A bunch of kale is $4 - $5 and romaine lettuce can be up to $15. Avocado about $6 each. Arugula is scarce and it can be about $9 a bunch. However a pack of those mixes you showed a 5oz mix is generally about $16. So I usually buy my fresh vegetables from a local market and make my own salad. I got a large bowl that measures 7 cups and once it is filled, I know I have enough.
👍🏼
Dr. Berg, I was never a big salad or vegetable eater because I didn't know why other than with my mother always saying "Mark eat your vegetables" . In this video as well as others, you explain why and how salad benefits my body and the hope that I would feel better by doing so is extremely motivating. Now I am a daily consumer of salad and vegetables and will have your 3 products as backups ( Kale Shake, Cruciferous, and Wheat Grass ) for those days when I cant get to it. Feeling Better, Mark
I truly admire your passion for your work. The world would be much better if were plenty of Doctors like you. Thank you, Eric.
I've started at 267 pound I'm now at 247 my goal is 185 it's been 6 weeks just got off 24-hour fast,had my salad and some fish. I feel great 👍
Paul Jones congratulations how much you weight now
how tall r u?
Awesome..I want to weight ,180 I weight 260
I way 220 lbs. My goal is 175 lbs.
24hour fasting could be a breakthrough for many..start slowly increasing from 1e to 24hour your body will thank you
DR BERG You are such a beautifully funny caring and helpful being. Thank you so much for your dedication to the keto revolution!
4 years after you made this video I'm watching it. I opened the video and immediately busted out laughing with you holding that humongous fork over a bowl big enough to feed an entire family. Love your sense of humor!
Thank you Dr Berg, i am a huge fan of your vids. Have learnt so much from you. Inspired, i have started eating good amounts of salads. About 10-15 cuos overall. Twice in a day. One for lunch - raw with balsalmic and ghee, dinner stir fried in a tbsp of soy sauce, ghee, with an ounce of tofu/paneer and a huge dollop of heavy cream and some lemon . I am loving it. My salads are spinach, romaine, endive, chinese cabbage, celery etc. slowly as i get used to these, i will go towards more bitter salads.
The part where you are eating the salad with the giant fork and giving us a wink. LOL. Awesome.
I thought the same thing! I love it when his personality comes through. He seems like a great guy.
Realist38
I was also thinking that, lol!
Dr Berg, your subtle humor gives me life.
Epic!!! 😁😁😁😁😁
Omg doc I was cracking up at 2:50. I never expected you to be so silly!!
I put avocado on my salads.
Usually baby spinach, avocado, and maybe some sunflower seeds that are unsalted and roasted.
bratz2 Love it
bratz2 why unsalted? :) salt of life!
Tony R. yes i do with citruses....means you have sensitive teeth....its no big deal it recovers when you stop eating that food
+Tony R. Maybe try oil pulling, it can help heal your teeth. I generally use fractionated coconut oil (stays liquid) but regular is great too, some people us extra virgin olive oil. You put as much as you can comfortably hold in your mouth and swish and pull the oil through your teeth. It is recommended to do this for 15-20 minutes. I had to work up to that because my jaw would get sore. When done, spit in the trash, it can clog your drains. And don't swallow it because it is full of bacteria and gross stuff. This has actually helped me with my sensitive teeth! And thanks btw, I never knew why my teeth felt funny after eating fresh spinach. Good luck and best of health. (Also I prefer oil pulling with coconut oil bcuz, it's antiviral, antimicrobial, kills bacteria, and it tastes good)
sounds delicious!😍i LOVE salads.. soo Many variations
I chop my salad up in my chopper ..that way I don't have so much chewing. I cannot eat things like raw cabbage or other raw veggies.
So I steam them or saute them in olive oil. I make my own salad dressing from avocado oil spicy mustard and spices.
Thank you Dr Berg for your videos. I watch them quite often. Your nutritional information is making me healthy 😄
Nan from Sunny Florida
I made my own dressing today. It was wonderful. 3 tblsp greek yogurt 3 tblsp Avocado oil 1/2 tsp garlic powder 1/2 black pepper 1/2 tsp salt juice of one fresh lime. Amazing.
Thanks for the idea I will make it with home made curd, less sesame oil n garlic n black pepper n salt n juice of lime n let you know how it is.
I’ve been making my own salad blend to keep it “exciting”… spring mix from sam’s, Napa cabbage, dandelion greens and dinosaur kale. I top with bell peppers, avocado, cherry tomatoes, and edamame. It’s been my staple lately.
You’re actually very funny. Love your mildly sarcastic sense of humor!
thats actually less salad than i thought! add some olive oil , sea salt, apple cider vinegar and lemon juice, mhh, btw sorry for my english :) not my first language
also yeah feta cheese
Nimity Tei your English is very good
That's exactly how i make my salad. I have started eating one big salad bowl a day. X
Also added Ground Tumeric ginger and garlic mct/olive/sesame oil and pepper.
That's too less what I thought...can we take moong sprout...if no pls tell me ..because if one spoon is equal to so many broccoli...why not..
Dr. Berg, thanks for your valuable advice. Just finished breast cancer treatment and your channel is helping me to lose weight and eat healthier to protect myself from cancer recurrence.
I love putting blueberries and slice grapes when tomatoes are not in season. Growing your own kale, cabbage, chard, and lettuces are such a blessing
Thanks Dr Berg! Just blended 200 grams spring-leaves with a little water into a caspaccio cold soup, added a tbsp full creme and 45 grams of baked bacon cubes and some ground pepper. Went down easily! Oh and stared my feeding window with some diluted appelcider vinager. No bloating whatsoever 👍🏻
Keep up the great work! 🙏🏻
I'm a Dr Berg Junkie....love the You Tube watching watching watching.....many questions answered Thank YOU....Yes
Thank you Dr Berg I didn’t know what quantity of salads to consume daily. I have been adding the wrong ingredients also lol. Please continue with your videos I am correcting my eating habits one step at a time with your very interesting videos 👍
I like how Dr. Berg goes inyo evety details to make sure his audiences are eating right. Bravo.
Wow Dr Berg has really transformed himself, the differemce in his face fat today is amazing
Dr berg thank u so much for showing me the way!!!! I've been eating 10 cups of salad everyday with 5 for lunch and 5 for dinner and I feel so good afterwards I look forward to it everyday
I agree 💯 percent. I eat the Cava salad everyday, along with my own added veggies. I'd recommend them to everyone. Delicious and Nutritious
What I do is follow a combination principle:
No less than 4 ingredients and no more than 6 in this fashion:
1 leafy dark green veggie ( spinach , kale, bitter lettuce, )
1 leafy lighter green (or dark green if I have a second variety) romain, regular lettuce, French lettuce, etc
1 small leaf veggie as parsley or coriander
2 veggies like carrots, beets, mushrooms, green pumpkin, tomatoes, avocado
I do this because I look for quality, season and regional production.
That way I designe my salads every day and I get a healthy variety and flavor.
For dressing, olive or coconut oil, apple vinegar, sea salt , tiny bit of mustard if I feel like.
Weirdly I cannot combine a yogurt based dressing with leafy veggies because it is just bad for my tummy😂
Hi Doctor, i has been consuming Salad for the last 3 weeks, l have STOP completely Carbohydrates... my tummy slim down a lot and l felt much lighter in weights and more sharp in my mind...
Thanks for your sharing and it was very useful...
Thank you Dr. Berg I have been watching many clips from yours. It’s really changed my life completely not only lost weight ,10 kgs I also have a good health
I eat 11/2 cup chopped lettus and one small whole tomato chopped 2 hard boiled eggs mashed up with a tiny bit of olive oil mayo and in 2 months i lost 27 lbs that's all i eat in the morning and tiny snacks during the day of nothing sweet and i feel great!
Wavaava congratulations !!
After watching a couple of your videos I can see you have a sense of humor Dr. Berg...lol! I've been following a ketogenic diet for couple months and lost about 18 lbs. However, I have gotten off track a few times and the scale has gone up and down. I'm trying to get back into ketosis and I was following 80%fat, 15%pro, 5%carb and I felt like I wasn't eating enough veggies and afraid to eat salads.. I see from your video that it's okay...I put olives, avocado, other veggies and top it off with olive oil and red wine vinegar, but felt like I was going to go over 20 carbs a day. Thanks for the informative videos and humor!
what are you having for fats
Great video. Increasing my potassium through veggies has helped me immensely. I think it's helped me with adrenal issues which you speak about at times. Thanks for the great information.
L Amador Excellent
What all veggies u ate?
Binge watch Dr B quite often but decided to actually put his recommendations into practice. Only four days in on OMAD and struggle to eat my whole meal, my salad is nowhere near 7 to 10 cups either, probably 3 to 4 cups. Strange cause I used to snack all day long on carbs/sugar but as soon as I started this I'm full all the time. (Love his humor)
It's not that much if you chop it down. I take scissors and chop my greens. I add purple and white cabbage to it too, along with red bell peppers, carrots, onions, celery along with the kale/spinach/arugula all without dressings. Once in awhile I'll add tomatoes. I sprinkle feta and nuts and seeds. I'm trying to remember to add olive oil but I keep forgetting since I've this way for so long. I also have cucumbers at the ready for snacking.
That's great. Thanks for sharing how you prepare your salad. Enjoy there!
thank you for mentioning that sprouts are good to have in salads too, I am in love with the keto vegetables!
Can we sautée the salad with coconut oil a bit in low heat for 3-5 minutes to keep the nutrients? It helps it shrink and make it psychologically easier to consume.
Also heating may kill diseases on the vegetables.
I want to know that too. I don't like eating salad on cold days.
You are right! I do eat that much or more in a day, because I am a vegan, that's easy for me to do. By the way I love your kitchen & that awesome bowl!
Please continue doing more of these types of video ; )
I totally agree but remember not everyone have excess to organic greens
Most of these hydroponic greens on the market, you eat the liquid fertilizer in the plant material..how much of that can the body take and the consequences of chemicals in the body
I'm from Brazil, and here we eat a lot of fruits and vegetables, i like to put mango and pinneaple on my salad, that with vinegar and a little bit of olive oil and of course NO SALT
Thank you for this video I mix parsley and cilantro in my salad because I crave herbs. I listen to my body. Pairs great with a red wine for dinner. Helps it digest
I never subbed so quick ok so I am going to get Spinach box,Arugula, Box and a Kale box mix it all up and divide per day.
Thanks for this such crucial information. It makes a big difference on my meal prep.
Thank you so much dr berg!!! He keeps it real! Im losing weight so fast right now, 5 lbs in the first week but also im totally satieted and way more energetic and more mentally clear. I do put apple on my salad and a bit of fried chicken breast cut up occasionally but other than that i have a smoothie for breakfast and salad for lunch and dinner with tons of dark leafy greens and other veggies n nuts n seeds!
Did you exercise?
I have stared eaten more salads daily and I make my own dressings! I had no idea how much I was not eaten enough thank you for sharing. You he’s really changed my life! Your a god sent thank you so much!
Wonderful! You're very welcome.
I put sunflower seeds..pumpkin seeds..green pepper, red pepper..walnuts, pecans..goat cheese, beets, celery, avocado.I make a simple dressing...olive oil add balsmic vignette, mustard, sprinkle nutritional yeast, mustard, and fresh pepper..
This channel is a real blessing
My dressing recipe for salad is 5 tablespoon olive oil, 1 clove of finely minced garlic, a dash of lemon or vinegar, salt pepper. You can add bits of bacon, chicken, cheese, whatever you have on hand :)
Pork is completely toxic for the human body. A pig does not sweat and is, basically, a garbage disposal for the earth. Garbage in, garbage out.
I can't eat NO salads ....I've "IBS" bathroom issue . I've changed my eating habits to where , I don't have that issue in the last 5 weeks , stopped eating CARBS , Soda , chocolate , and several other foods.
justme smith double negative..
If you ate vegetables you wouldn't have IBS! It actually cures IBS!
@@jcole6046 he don't eat no salad,..... it must effect brain function too! LOL
Love fruit salad Apollo lettuces Endive ,white cabbage ,red cabbage carrots slices ,red peppers Cucumbers with a small amount of coconut slices through it and beetroot,sultanas makes the salad more enjoyable big plate too and later have a bowl of chick peas with Spouts with a small sprinkle of Celtic salt .
This helped me so much! I make my own dressing with ACV, a dollop of EVOO, two stevia, 3 tsp of minced garlic, salt, pepper and parsley. I add a tablespoon of pistachios, an ounce of cream cheese and two eggs on top. So good! I feel like such a fool for not doing this sooner.
When I used to work in an office - I would bring a huge salad each day - you know those 3 gallon sherbet/ice cream containers? I would use one of those. Co-workers thought I was crazy (possibly more because of the dumpster diving and less from the huge salads). First time I did Weight Watchers in 1978, veggies were unlimited. Now on WW, veggies are the 0-point foods, so I always have had it in my mind that unlimited raw veg is the way to go and what you should be basing all meals around. Inspired by you, I went out and bought arugula/baby spinach combo and several jars of saurkraut. I have always loved saurkraut but just kind of forgot about it. Does kimchi have the same benefits of saurkraut?? I used to sprout my own sprouts and then got out of that habit, so I am getting back on the sprout wagon ASAP.
Would like your opinion on my homemade salad dressing - I am doing Weight Watchers, not keto, but from having tried keto, I was already off bread, pasta, rice, potatoes etc when I switched to WW last May. So this is more a 0 point WW dressing - not a keto dressing - I take fat free greek yogurt - mix in chopped cucumber, 1 tsp of crumbled feta, garlic, salt, dill, lime juice. Very delish. Kind of my makeshift version of tzatziki. What are your thoughts on yogurt?
That sounds really good! I'm going to try that!
Normal greek yoghurt is better for you than fat free. The fat free type leaves you hungry sooner- people tend to gain on fat free products! Fat is good in small amounts. I never avoid it- 58- come from a family that struggles with weight and tries everything, including fridges full of fat free products- I have never tipped the scales over 120 pounds- I am about 112 right now. I eat a lot- mostly vegetables- and never diet or 'fat free' plus- I'm quite lazy and I have exact same genetics as my chubby family. . Read up on fat free- it doesn't work.. You end up eating more and is often filled with sugar to make up for the lack of fat.
Sounds absolutely delicious I'm making this for sure
@@lilid3125 you're right. I end up craving chips, cheesies, fried junk food.
Dill is my best friend. Very addictive.
I really avoid vegetables at all cost, but this gave me a craving for it
Rizzo Sphynx It will change your life !!! 🌿🕊
🤣
I LOVE LOVE LOVE salad! I just put EVOO, fresh squeezed lemon, Himilayan salt, lots of black pepper, chopped up pickles, raw pumpkin seeds, olives, green onions, scattered saur kraut, varied green leaves, cucumber, red cabbage, a bit of sliced tomato, maybe a sprinkle of cumin powder, some tiny cocktail onions, roasted artichoke hearts, and a heaping tablespoon of nutritional yeast. So yummy! Sometimes I shred some fresh parmigiana, goat's milk feta or baby mozzarella balls. Everyone loves it! Roasted pine nuts are so yummy too but rarely add it
Dr Berg,thank you for being the voice of reason and for keeping making these videos.
But if you are eating one meal a day, how are you supposed to get all these things into your system: 10oz salad, fish, nuts, beans, berries, smoothies, etc, etc...? I cannot eat all these things at one time.
Love Dr Berg. He is intelligent n witty while teaching us so much. Thx😊👍🏻👍🏻
Thank you Dr.. Berg!! You are truly an angel 😇 .. love the way you explain everything in detail with your boards and visual effects.. I'm grateful to have subscribed to your channel🤗
I have been on keto for nine months and have been constantly asking how many ounces in a cup. Finally an answer from a six year old video. Thank goodness!
My salads are composed of spinach kale arugula Romaine minced garlic radishes brussel sprouts broccoli sprouts chopped broccoli and cauliflower and sauteed shiitake mushrooms with cherry tomatoes.. and seeded grapes 🍇
What bothers me is the packaging of organic lettuce etc is that it is put in plastic containers, a petroleum product.
I think it is suppose to be okay unless it gets warm but, it just bothers me.. Everything we are around, is plastic continually.
Our food is in plastic baggies, containers, jugs... We drink from plastic cups, glasses, bowls, pitchers, straws..
Our steering wheel in our car has a form of plastic and the interior is filled with plastic, vinyl..
Many household items are resin, plastic..
There is no escaping it. It's everywhere!
Btw, breathing is harmful, so don't breath
I get your issue. But it’s the ppl. Let’s all be grateful for Mother Earth regardless. ♥️
Amish people are healthy
Plastic...one of the best, and worst, inventions ever.
@@rjb7569 but inventor of plastic wanted to save earth by reducing cutting of trees for paper ...he used to have a plastic bag in his pocket n reused many times..., But it has became a hazard for earth....☹️
Thanks Dr Berg, your the best
5 days Keto already noticing a huge difference. 😊
Love your videos, Dr. Berg!
I've recently been told by my doc that I am pre-diabetic and my LDL cholesterol is borderline. I told him I won't do Statins and immediately did my research which is how I found you. I've lost l0 lbs in 6 weeks and have completely restructured my diet. I am l0 years post meopausal and never had any symptoms not one hot flash or night sweats or any of those nasty things. I'm doing a lot of what you say on your videos [the 4 eggs would shoot my grams of cholesterol through the roof so I need to find other ways to get healthier and control my cholesterol].
I use the free online My Fitness Pal to keep me focused on the chol and sugar, carbs, etc that I am eating and started taking an all natural product called SYTRINOL to bring my cholesterol down. I will find out when I go back to the doc in 6 weeks how I'm doing. Eating only veggies, fruit, salmon, chicken breast and I have beef once every couple of weeks, lots of fruit, nut, and veggie shakes, quinoa, flaxseed and hemp seeds.
Wish me luck. Thanks for all the great videos. I watch every day. ;)
emeraldeyes Well done!!!
So how did it go?? Eagerly waiting
Look into organic eggs and cholesterol. I think you’ll be surprised
god bless u dr burg u saved my life thank god theres still good people like u
Wow lot salad , use olive oil red wine vinegar no sulfites with the mother. I put these greens in home made soups. quiches, on sandwiches too. Keep it coming!
Sounds great! Thank you for your support!
-Dr. Berg's support team
Dr berg is really 89 years old, see how he takes care of himself? lol..Good videos doc.
Seriously that’s hard to believe??? That is a big statement from Hawaii.
The main impediment for me is not wanting to go to the grocery store every 3 or 4 days to pick up salad. I find the spring mixes don't last too long. However I have been picking up Romaine lettuce in that lasts for at least a week. As you mentioned in another video, I eat the salad before eating anything else and I fill up quickly. But then I make keto buns and so on.... I see that there aren't any keto desserts and buns and those sorts of things on your lists of things that you eat. I suppose that they should just be an occasional treat...
I'm laughing at him eating that salad with that gigantic fork!!! 😆😆😆
Nancy Hunt me too. And I came here for this comment. 😂🤣😂
Hilarious
My hand is bigger than that😅😅😅😅😂😂
My hand bigger that that😢😅😅😅😂
So classic I’ll probably watch this video again with my friend and I will have that selling right in front of me and maybe you too from Hawaii😅
🤣🤣🤣 I was laughing you really got me going when I seen you eating that salad with that big fork. I just thought that was cool as heck. Oh my goodness.
I balance my meal with potato/rice, salad with cherry tomatoes, carrots, cabbage mix lettuce spinach, cheese, and oil olive salt and ppr followed by grilled chicken or stake or salmon or paneer.
What about vegetable soups? They are delicious.We shoud take the time to prepare our meals
I like to have sardines or salmon on mine and avocado of course. for dressing I use home made olive oil mayo. SO GOOD!
How do you make it
@@Preteahumblegirl I have not made it in years. just olive oil, egg yolks, salt... blend it. there are a bunch of videos on youtube.
@@raiderrob672 Okay and Thank you
I eat a huge salad everyday! 😁🥗🥑
lana Odierna what do you put on yours?
Teddy Bear olive oil or avocado oil. Apple cider vinegar and salt. Sorry so long to respond. ☹️
But adding veggies to the salad builds up the carbs so l am really confused
is lemon juice o.k? I add half a squeezed lemon.
I also love sultanas, but Dr Berg said no to that.
I mix Olive oil ,apple cider, and lemon mix it up put it on my salad (Yum)
I started eating salads again lately. Holy moly! I feel so much better. Mood and digestion are better.