Calories vs. Appetite on Keto and Intermittent Fasting


Let me clear up some confusion about calories vs. appetite on keto and intermittent fasting.

0:00 Calories on keto
0:15 The mainstream recommendation for calories
1:25 Other factors
1:53 Don’t eat unless you’re hungry—explained
3:25 What to eat
3:38 Autophagy
3:58 A few ways to know if you need more nutrients
4:22 A big benefit of keto and intermittent fasting
4:48 How to know if you’re doing it correctly

There has been a lot of confusion for keto and intermittent fasting beginners concerning calories, as well as the concept of not eating unless you’re hungry.

The mainstream recommendation for calories per day is:
Female — 2000
Male — 2500

But, of course, the mainstream recommendation doesn’t take into account that you’re doing keto and intermittent fasting. When you’re doing keto and intermittent fasting, you’re switching your fuel source to your own fat calories. So, it’s not just about the dietary calories you’re consuming. It’s also about including the calories that are on your body as stored fat.

There are other factors to consider, as well, such as:
• Age
• Metabolism
• Stress
• Activity

In the past, I’ve said to not eat unless you’re hungry. But, I want to add a few things to clarify this. If you don’t have energy, your mood is off (you have anxiety, depression, or grouchiness), or you don’t have much strength, you may be missing fuel or nutrients.

When you eat, it’s important to make sure you’re consuming nutrient-dense foods. After you eat, you’re going to be fasting, and you need to make sure you have enough nutrients to run your body on.

When you’re fasting, you’re going through autophagy, which is a process where you’re body is becoming very efficient. Autophagy also slows down the need for nutrients.

A few ways to know if you need more nutrients:
• You’re losing hair (you may need more B vitamins or trace minerals)
• You’re losing muscle mass (you may need more amino acids)

How to know if you’re doing keto and intermittent fasting correctly? Pay attention to you’re:
• Appetite
• Energy
• Mood
• Strength

Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

#keto #ketodiet #weightloss

Thanks for watching! I hope this helps you better understand calories vs. appetite on keto and intermittent fasting.