9 Ways Dr. Berg BLOCKS the Side Effects Of Carbs While On A Keto Diet

Find out how to block the damaging effects of sugar, stress, and more.


0:00 Introduction: How to block the effects of sugar
0:17 What to do if you go off keto
17:42 Get unfiltered health information by signing up for my newsletter

Sticking to keto and intermittent fasting is the best way to meet your health goals. But, if you make a mistake on keto, it’s not the end of the world. Today, I’m going to share how to block the effects of sugar and carbs, as well as other potentially problematic things.

1. Sugar
• Consume fiber
• Take electrolytes, B vitamins, and trace minerals

2. Grains
• Consume shellfish
• Take glutamine or consume foods high in glutamine
• Consume B vitamins (nutritional yeast)
• Take vitamin E
• Consume foods high in vitamin C
• Consume foods high in antioxidants
• Take benfotiamine
• Take alpha-lipoic acid
• Exercise
• Take berberine
• Consume cinnamon
• Consume apple cider vinegar
• Consume healthy fats
• Do intermittent and prolonged fasting

3. Alcohol
• Consume vitamin B1 or nutritional yeast
• Drink pickle juice or take electrolytes
• Take milk thistle

4. Certain medications
• Take milk thistle
• Take CoQ10 (if you’re on a statin)
• Take vitamin B1 and B12 (if you’re on metformin)
• Take a probiotic (if you take an antibiotic)
• Take betaine hydrochloride (if you took an antacid)

5. Excess sodium
• Consume foods high in potassium

6. Oxalates
• Consume cheese
• Consume foods high in magnesium

7. Excess water
• Consume sodium and other electrolytes

8. Keto and IF side effects
• Take electrolytes
• Consume B vitamins

9. Stress
• Take vitamin B1, magnesium, and zinc
• Exercise and physical work
• Sleep

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis and 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, 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! Follow these tips if you come off of your keto plan. I’ll see you in the next video.


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  1. @lisadisme on November 21, 2023 at 11:08 am

    “your friend has just eaten some sugar”😂😂😂 I hate when my friend does that

    • @Avengedsevenfoldrocks on November 21, 2023 at 11:57 am

      I agree. My friend is sneaky and doesn’t want me to know that you’re getting the sugar

    • @danielenjokedevries7162 on November 21, 2023 at 2:39 pm


    • @trlz on November 21, 2023 at 6:02 pm

      Bad bad friend 😅

    • @thumbelina2725 on November 26, 2023 at 1:10 pm


    • @jennyleeisme19 on November 26, 2023 at 4:36 pm

      My friend eats sugar and I end up with the effects 😂

  2. @rickthain8538 on November 21, 2023 at 11:27 am

    Great video Dr Berg. Can you do another video on overcoming a sugar and carbohydrate addiction? My weakness is so called keto bread as well as dark chocolate. I usually eat OMAD or 2MAD, but i struggle with extended fast, and i used to do it easily.

    • @aproductofboredom on November 21, 2023 at 12:27 pm

      As a fellow addict I can only tell you what works for me and the only thing that works is not having any. If I have something like dark chocolate I’ll have cravings for sweet things for at least 3 days and my addiction wins(which happens a lot) and I have anything else those 3 days may end up turning into a week. Then I go through the phase where I feel horrible physically and mentally from the sugar and carbs again which I’m sure you know about and I get stuck in the I’m gonna stop the eating this trash and then failing loop. I don’t know if it’ll work for you but for me avoiding it is what works best and frozen blueberries are the only thing that can satisfy my sweet tooth without any side effects of cravings.

    • @allaboutmycats454 on November 21, 2023 at 12:59 pm

      The more you avoid high carbs, and stay on this version of keto, the less cravings you will have.

    • @kathybost1879 on November 21, 2023 at 1:22 pm

      yes, sugar is a drug, I was raised on it. I just don’t bring anything in the house. If I brought ice cream home I would eat the entire carton. Well fast forward and I don’t do that anymore, I look at things in the store and just am repulsed by most of it. It will get easier and then you won’t even miss it.

    • @captnse on November 21, 2023 at 4:04 pm

      You’re not going to die an early age because you ate a little dark chocolate or an extra piece of keto bread!🤣. You might even live longer because of all the antioxidants dark chocolate contains…..The answer is to gain more will power to not consume the whole container of chocolates or the whole loaf of keto bread in a single day….portion control is key!

    • @aproductofboredom on November 21, 2023 at 4:27 pm

      @captnse  Portion control doesn’t work for addicts. I’ll use alcohol as an example. Some folks can have a couple of drinks and be okay, whilst one drink for someone else will lead them down a long road of multiple alcoholic beverages. Some people will say it’s a choice, but with addiction, the best and only choice is to avoid whatever you’re addicted to at all costs, because if the addict makes a choice to try and indulge even a little bit in their addiction it often ends badly.

      Food addiction isn’t taken as seriously because it won’t kill you immediately, but if you look around especially when you go shopping you’ll see it’s rampant among people. So the problem isn’t consuming 1 bar of dark chocolate. It’s trying to stop after 1 bar of dark chocolate. For me my biggest vice is dried fruit which sounds silly on the face of it, but if I consume even a handful of it. That starts of a cascade of me consuming all sorts of sweet things afterwards. Whereas you may be able to indulge in sweet things and control the portions, that’s impossible for some and it’s not by choice.

  3. @supagreatman2826 on November 21, 2023 at 11:42 am

    To whoever is reading this keep going,you’re doing fine! No matter how slow your progress each new week is filled with tiny steps forward. Be proud of yourself you got this!

    • @aprileliana on November 21, 2023 at 12:11 pm

      Needed that! ❤ Thank you.

    • @moreshwarshastrijoshi7759 on November 21, 2023 at 12:28 pm


    • @bhosein on November 21, 2023 at 12:51 pm

      This is true…went from 211 to 173 lbs in roughly 3 months and now my weight has stabilised with the healthy fats..low carbs and moderate proteins…

      This is the BEST thing ive ever done healthwise and I do not even want to consume anytjing other than my diet constituents

    • @Swole_Geek on November 21, 2023 at 1:58 pm

      Very positive comment! Thanks! Have a good day!

    • @lucyclink9163 on November 21, 2023 at 2:41 pm

      You too.

  4. @lucyclink9163 on November 21, 2023 at 11:45 am

    Thank you for yet another interesting and very informative and helpful video. I am a huge fan of yours and I follow your videos regularly. It’s really helped me to completely change my lifestyle and I have now graduated down to just one meal a day intermittent fasting. It’s been 8 weeks now and I have lost 28 lbs. It really works. I never thought I would be able to achieve just one meal a day but by following your advice and tips I actually find it really easy now. Although it was a bit tough to start with. Thank you. Thankyou. Thank you Dr Berg!

  5. @timhopper6668 on November 21, 2023 at 11:59 am

    Thanks Dr Berg. Your great for America & the world, keep it going.

    • @Drberg on November 21, 2023 at 2:31 pm

      Thank you so much for your support!

    • @thuywu2304 on November 21, 2023 at 7:16 pm

      Great topic, really useful for keto. I am grateful for your advice dr Berg. Thank you a thousand words to you dr Berg

    • @MarniMedia on November 23, 2023 at 10:51 am

      Excellent point in mentioning hyponatremia. I was hospitalized this past August for it, and literally almost died. When the symptoms come on, it happens very fast! If I hadn’t been home with my parents with my mom able to take me to the ER, I probably would’ve just tried to sleep it off and ended up not waking up.

    • @healthyketoexperiment7964 on November 23, 2023 at 5:51 pm

      @@MK77PMaybe high cortisol? See Dr Berg’s videos/ articles on frequent urination.

    • @isaacisrael4593 on November 24, 2023 at 3:26 am

      ​@@DrEricBergDCDoctor Berg …..I have a question how do you raise the sodium level in the blood ❓ mine is off just a little….

  6. @blackvulcan3 on November 21, 2023 at 12:00 pm

    Thanks Dr Berg, I was on you IF & Keto for 4 months earlier this year, some great results but have been off for 3 months. Some, not all, bad habits have returned. I started back on keto yesterday. Great timing on this video.

  7. @GeorgiaPeach-ef7mp on November 21, 2023 at 12:33 pm

    Someone was spying on me yesterday!
    I was prepping for Thanksgiving yesterday. I’m the chief chef.
    I totally fell off the wagon snacking on too many carbs.
    I didn’t even check my ketone levels thus morning because I just know I kicked myself out of ketosis and I nearly always stay in.
    Feeling disgusted w/myself!
    Thanks Dr. Berg and the encouraging words from the group.
    Today is a reset💪

    • @samanthaporter6662 on November 21, 2023 at 1:13 pm

      Same, I made Chex mix for the holidays and ended up eating some…. 😭

    • @GeorgiaPeach-ef7mp on November 21, 2023 at 1:38 pm

      @samanthaporter6662  It’s tough isn’t it?
      I crave both sweet and savory!
      I just know I feel so much better eating smart, and that has to be my motivation.
      Good luck. Stay strong.
      We’ve got this!

    • @Drberg on November 21, 2023 at 1:45 pm

      lol – yes, I notice you in the store as I was watching what you put in your basket::))

    • @mike856ms on November 21, 2023 at 2:51 pm

      My take on this. Life is to be enjoyed. Doing keto or eating right is important but 2 holidays a year and a birthday is to be LIVED. Enjoy what you want in moderation just get back in it the next day.
      Being so strict sets you up for falling off.
      Trust me. I did the same. Now I enjoy the holidays and an occasional splurge. I just drink ACV and cinnamon in water after I eat carbohydrates. It WORKS.

    • @GeorgiaPeach-ef7mp on November 21, 2023 at 3:21 pm

      @@mike856ms Thank you!
      Happy Thanksgiving!

  8. @Ola_08 on November 21, 2023 at 1:11 pm

    Hi, Dr. Berg ! I’ve been on your healthy keto diet for 1 year now. I take suplements too. Everything is fine and I cured my acne, insulin resistance and PCOS – everything thanks to YOU ! Your knowledge and kindness are amazing ❤ Greetings from Poland 🙂

    • @madzleif2213 on November 21, 2023 at 1:26 pm

      What supplements are you taking?

    • @Queenphoen on November 21, 2023 at 3:23 pm

      Congratulations! I know a lot of effort goes into making these changes and there is a power and joy that comes with knowing you’ve healed yourself. I’m working on healing my acne I’m managing PCOS as well. Wishing you continued success!

    • @Ola_08 on November 21, 2023 at 4:48 pm

      @@Queenphoen Yes, exactly 🙂 Thank you and for you too ! 🙂

    • @Ola_08 on November 21, 2023 at 4:50 pm

      @@madzleif2213 I take D3 (5.000)+K2, B-complex, omega-3, wit. C 1000, berberine, magnesium, zinc, probiotics. And I also don’t eat cow dairy, only sheep and goat.

    • @karenhunt-cook2192 on November 21, 2023 at 6:09 pm

      I’d like to talk with you about your health in healing IR. Are you open to talking with a stranger?

  9. @wuhanwendy188 on November 21, 2023 at 1:19 pm

    It works great ,my wife and I are down 165lbs together and have completely changed our lives. Don’t give up

    • @healthyketoexperiment7964 on November 23, 2023 at 5:53 pm

      Awesome 👏 Thanks for sharing!

  10. @damonmcbride8221 on November 21, 2023 at 2:18 pm

    Dr Berg really does deserve Pulitzer prize nomination for his efforts in clarifying what good health is and what’s going on inside the body with regards with what’s in the label that we call ingredient list with the food we buy. He makes more sense than any doctor I’ve ever met in his field!!

    • @Avengedsevenfoldrocks on November 21, 2023 at 2:28 pm

      That’s right. The heck with YouTube and their censorship

    • @happyapple4269 on November 21, 2023 at 4:58 pm

      He now needs to admit that the human diet is a carnivore diet.

    • @pwx9000 on November 23, 2023 at 6:00 pm

      I did have a worry that western medicine ‘could’ be misleading had doctors ( which were students and youngstas before) learned the wrong things… My biggest worry, was this and it’s already the norm.

    • @xxkissmeketutxx on November 23, 2023 at 11:39 pm

      He deserves a Nobel Prize in the scientific field too ❤

    • @jamiesaari on November 28, 2023 at 9:42 am


  11. @NadiatheASMRtist on November 21, 2023 at 2:58 pm

    Hi Dr. Berg. I just want to say that your videos and advice are so valuable and life changing! I’m a type 1 diabetic and I have been on the healthy keto diet for a little over two months now with intermittent fasting of 18 hours a day. The carbs I get is only from vegetables and nut butters and flours. Since I have been eating this way, I no longer experience sugar highs or lows and I was able to reduce my insulin doses! My blood sugar average for this period is 130! I lost 8 pounds, have more energy, my chronic shoulder pain from playing violin is almost completely gone and I have been able to sleep all through the night for the first time in YEARS! Thank you so much for your healthy keto videos and intermittent fasting and all your videos because they are life changing!! Anyone thinking about trying this, take it from me, it is life changing! You can live without consuming grains, sugar and carbs and feel amazing and improve your health dramatically!❤❤❤❤

    • @jeanpaultongeren125 on November 21, 2023 at 7:35 pm

      this is a great story . good luck and be blessed

    • @jimpanse5450 on November 23, 2023 at 8:06 am

      Type 1 Diabetic here too, dont forget to take benfotiamin. It has a Major Impact in your health

  12. @TheAMW on November 21, 2023 at 3:06 pm

    I love keto but on holidays (like Thanksgiving)…I’ll be eating carbs/ sugar and feeling happy about it looool. For me, I just got on a 48-72 hour fast after the holidays to get back on track. It’s never been a problem 👍🏾

    • @karenhunt-cook2192 on November 24, 2023 at 3:17 am

      I ate very well. And, I chose to eat sugars, grains, and cranberry’s for the first time in 2 years. I loaded up on digestive enzymes and berberine. My energy stayed high and I stayed active. Decision now for me is BBB& E, Sardine, or water fast. Decision to come in the morning. Have you gone 5 day fasting?

    • @stephanieilluzzi7355 on November 27, 2023 at 3:05 am

      I went on Dr. Boz’s 3 day sardine fast once. I chose mackerel instead of sardines because I prefer them, and figured they are probably pretty similar. I never made it to the third day because I wound up with a horrible full body rash! I’ve eaten mackerel many times without a problem, but maybe because it was the only thing I ate on this “sardine fast,” it triggered a reaction. Who knows. But now I shy away from eating only ONE thing for an extended period. Although I have done egg fasts where all you eat is eggs and an ounce of cheese per egg. No problems there. For Thanksgiving I was about 80% Keto, and 20% carbs I never eat (2 1/2 years Keto.) Happy to get back to my Keto way of life that has served me so well! 🤗

    • @williamgomez5876 on December 13, 2023 at 4:15 pm

      i tried that but failed. i had pumpkin pie and cake on thanksgiving then i tried fasting but my addiction was too strong and bought a bag of chips the next day. if i eat carbs and sugar I cant help myself. i either fast before thanksgiving or disappoint family by avoiding sweats them. only having turkey and ham.

    • @ga8065 on December 13, 2023 at 4:59 pm

      I fast on Thanksgiving, started about 4 years ago with a 24hr. I’ll do a 48 this year. For health but also respect for the first indigenous people. Pilgrims landed here and couldn’t make it, the first people brought food, taught them survival skills and no good deed goes unpunished. Thanksgiving ended up being their Last Supper, and they lost their country.

    • @papayaman78 on December 20, 2023 at 8:56 pm

      ​@@ga8065go live in tents then

  13. @nikki7369 on November 21, 2023 at 3:21 pm

    You are so kind. You know us so well. You know a lot of us will eat carbs this week and some next month. Thank you for giving us some healthy and fighting tips. 😘

    • @Drberg on November 21, 2023 at 5:30 pm

      No problem. Glad to help you all.

  14. @Queenphoen on November 21, 2023 at 3:24 pm

    This is a perfect time for this video because Dr Berg knows we will be tempted by all of the delicious stuffing and pastas on Thanksgiving 🦃

  15. @zasyska on November 21, 2023 at 4:12 pm

    Dr. Berg, your comprehensive breakdown on countering the effects of sugar, carbs and stress is invaluable! Your insights on nutrient-rich solutions, from fiber to B vitamins, are a game-changer for maintaining a healthy lifestyle. Thank you for sharing your expertise!

    • @Drberg on November 21, 2023 at 5:05 pm

      Thank you very much for your feedback. Glad you liked my presentation. Thanks for watching!

  16. @tames307 on November 21, 2023 at 6:05 pm

    Thank you for including oxalates as one of the things to be concerned about when consumed in excess. I’ve correlated oxalate consumption with skin issues (like rosacea) and issues with my eyesight (an early appearance of macular degeneration). This came about when I included some highly recommended foods which I learned are high in oxalates. Specifically, almonds, spinach, chard and cinnamon! I reduced my intake of these foods, and I noticed a reduction in rosacea and the “anomaly” that was appearing in my eye has diminished greatly.

    I’m not strictly on the ketogenic diet, but I have pretty much eliminated sugar, grains and over-processed foods. I keep an eye on the quality and source of my food, and I practice a time-restricted-eating plan. I’ve already reached my goal in five months of losing 50 lbs. and I feel great.

  17. @onedazinn998 on November 21, 2023 at 9:58 pm

    Youtube Censor Police: I am no longer diabetic thanks to his advice in diet knowledge and nutritional knowledge. We love Dr Berg! It was his channel that has helped me achieve my goal of getting off most all my meds that made my life miserable. Stop persecuting good people who have remedies to help others without costing all our life savings.

    • @xxkissmeketutxx on November 23, 2023 at 11:37 pm

      This comment should be pinned! Two diabetics I’ve known had to take insulin injections every day and still couldn’t eat regular foods!! Cheers to your health and staying with it!

    • @onedazinn998 on November 24, 2023 at 3:22 pm

      Thank you 🙂 Thanks to the Keto diet & good advice from Dr Berg and Dr Berry, I feel I have a chance at living life normally. I was literally dying in both cardiac & diabetes meds. God has blessed me with knowing truth through good people’s work & experience. :)@@xxkissmeketutxx

    • @user-bt2dx3mx8f on November 25, 2023 at 7:52 pm

      And that’s exactly why they’re censoring him.

    • @inquiringmind9595 on November 28, 2023 at 4:45 pm

      That’s awesome!!!

    • @loulouvandenplas2997 on November 29, 2023 at 2:42 pm

      ​@@user-bt2dx3mx8f I’m 2:54

  18. @lolabrini3758 on November 22, 2023 at 2:09 am

    the amount of knowledge about nutrition and metabolism i learned from this channel is surreal, literally goes against EVERYTHING we have been taught in school and media and doctors.

  19. @onlinestorytime6875 on November 22, 2023 at 3:32 am

    I just came off of keto and shifted into an 18-hr intermittent fasting. This keeps my mind from getting foggy and I am able to retain my energy.

  20. @edensmith552 on December 26, 2023 at 10:56 pm

    Thank you for your time and knowledge, Dr. Berg ❤

    God bless you 🙏

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