The 9 Signs of a Carbohydrate Deficiency

Are carbohydrates healthy or not? Discover the top signs of carbohydrate deficiency.

0:00 Introduction: Are carbohydrates good for you?
0:25 Carbohydrate deficiency symptoms
2:58 The benefits of a carbohydrate deficiency
5:00 Tips for keto beginners
7:00 Learn more about the keto diet!

Let’s talk about carbohydrates. When you look up information about the symptoms or signs of carbohydrate deficiency, you’ll likely see the wrong information.

You’ll be told that our brain needs carbohydrates and that the body prefers glucose as fuel. You’ll also probably be told that cutting carbs out of your diet could lead to a lot of health issues.

Common misconceptions about what happens if you stop consuming carbs:
1. You’ll crave carbs and junk food
2. You’ll be hungry all of the time
3. You’ll experience brain fog and fatigue
4. You’ll have mood swings
5. You’ll be too tired to exercise
6. You’ll be constipated
7. You’ll get headaches
8. You’ll have bad breath
9. You’ll lose too much water and electrolytes

The real benefits of a carbohydrate deficiency:
1. No cravings
2. No appetite
3. Cognitive improvements
4. Improved mood
5. Better exercise performance
6. Better digestion
7. Fewer headaches
8. No bad breath

When you stop consuming carbs and start doing keto and fasting correctly, you can experience many incredible health effects.

Any carbohydrate that your brain requires can be made from non-carbohydrate sources like protein, fat, and ketones. Many potential issues that may appear with keto can also quickly be resolved. For example, you can take electrolytes as you lose water weight.

Keep in mind when you start doing Healthy Keto® that it's important to lower your carbs to 30 to 50 grams net carbs per day and to give your body time to get into ketosis.

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps you better understand the signs of carbohydrate deficiency. Check out my other videos to learn more about Healthy Keto.


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  1. Xena1080 on January 4, 2023 at 11:15 am

    Dr. Berg, you often tell us great advice on taking certain vitamins and minerals (supplements, etc) to cure our ailments but you don’t mention when we should stop taking them after we are healed. Could you start adding this advice in your videos? 🙏🏼 Are some okay to take long-term or should we take breaks, lower the dose, or other modifications? I would love to know. 😀

    • UNCLE SALTY 777 on January 4, 2023 at 2:09 pm

      The food is the best source to get your nutrients! But the ground today is devoid of these nutrients the body needs, that’s why we have to take supplements to make up what we need! Shop organic as much as you can ! Local farmers the best none gmo, sprayed, injected, glyphosates and so on . There is more to this formula to keep our God given bodies healthy

    • Bucket Head Wendy on January 4, 2023 at 3:52 pm

      @Don’t Fit trial and error.

    • Melvin Rexwinkle on January 4, 2023 at 4:16 pm

      It will be a long time before we will learn those kinds of things, because real scientific nutritional long term studies are not being done on humans. Also there is quite a bit of genetic diversity in humans in North America. This diversity means what is correct for you could be very different than what is correct for me. But your request is an appropriate one! I’m sure if dr. Berg has information about such things as you ask, he will and or has said so. He does scan the latest studies and reports on them regularly. BTW I just saw info on a mega study of cardiology patients that show that beta carotene has a negative effect on heart disease

    • Melvin Rexwinkle on January 4, 2023 at 4:24 pm

      Also as Dr. Berg, and many others, too will tell you that your symptoms are the best for determining whether or not you need supplemental nutrients. This is the same as I was taught 50 years ago as an animal science student at Oklahoma state university. Where there and at land grant universities in every state in the United States. They do real scientific studies on mammalian animals. Those people will say to supplement diets with different nutrients based on symptoms.

    • Don’t Fit on January 4, 2023 at 5:24 pm

      @Bucket Head Wendy trial and error? It could take years for a deficiency to show up. If your buying food at a grocery store then you are buying food that is nutrient deficient. Your going to need supplements unless your able to buy from someone you know and you know their practices when it comes to growing that food.

  2. Judy Brown on January 4, 2023 at 11:16 am

    On healthy keto for almost 3 years now. My weight dropped by 85lbs and i have remained a lithe size 10(8us) ever since with absolutely no effort whatever. So i know this info is correct its written all over me.

    • Roses & Raspberries on January 4, 2023 at 11:27 am

      I want to know where and how to start keto, but I just don’t know where to start. So much info and I just want it to be easy and basic.

    • Julia89 on January 4, 2023 at 11:44 am

      @Roses & Raspberries Animal products and non starchy veggies. Salt your food to taste and electrolytes. Avoid “keto” foods- most are just overpriced and over processed. It’s that easy. Been doing Keto since August of 2018, and feel great.

    • marushka on January 4, 2023 at 12:30 pm

      Same here, Judy. 80 pounds and size 8. But diabetes starved me down the first 50. Keto did the last 30.

    • Keto Man on January 4, 2023 at 1:12 pm

      @Roses & Raspberries I can help with keto. Easy to do but you will sacrifice some items. We eat pork chops a lot. Microwave cabbage and serve with butter. Lots of butter. Some chicken. Some 80 20 hamburger. Cut anything over 2g per serving carbs or sugar. Cut out bread products. Cut out all fruit except avocado. Your aim is to cut blood sugar levels to under 100 fasting and under 140 an hour after your main meal of the day. Any glucose meter from cvs will test. For pain avoidance, prick the side of your finger next to the nail. I kept a log of blood glucose for over 2000 entries over three years. I know what I am able to eat. As a. Diabetic, I dropped my a1c to under 5.5. And lost 80 pounds.

    • Bigcoin on January 4, 2023 at 5:16 pm

      @Roses & Raspberries You want easy and basic? Eat nothing but ground beef and eggs and whatever oil you cook with, maybe an avocado here and there. Drink nothing but water and tea/black coffee. If you can deal with that okay for a couple weeks and feel like you want to learn more then you can start digging deeper. Remember to drink plenty of water and use plenty of salt on your food! More than you normally would. That’s about as simple as it gets.

  3. Alyce P. on January 4, 2023 at 11:19 am

    Four years keto and still love the lack of cravings (among other health related benefits.)

  4. Joan Watkins on January 4, 2023 at 11:28 am

    I trust Dr. Berg more than I trust elite trained physicians! I recommend him all the time!

    • Coastal Diva on January 4, 2023 at 12:45 pm

      Me too. Im down 34 pounds. Still need 6 to go

    • eyete yteras on January 4, 2023 at 12:57 pm

      yea coz professionals with degrees are educated dr berg is educated and does deep research and he has trust issues that makes him diff

    • Only me 😊🙃 on January 4, 2023 at 1:08 pm

      Me too – trouble is most folks I know don’t want to listen, they usually say “oh really, ugh a YouTube doctor, can’t be any good if he’s not been on the tv”🙄 more fool them I say

    • BasketballFan on January 4, 2023 at 1:12 pm

      Don’t call em elite trained…they are morons

    • Barbara Campbell on January 4, 2023 at 2:51 pm

      Huge mistake chiropractors aren’t medically educated it’s opinion onmy and not always correct uses what medical knowledge in a negative manner it’s insanity

  5. Justice on January 4, 2023 at 11:33 am

    Thank you Dr Eric Berg! Your advices are great! You have made me started keto diet and making my own kefir and kombucha! The health of my family had improved a lot! God bless you and your family ❤️

    • Andrew McFarland on January 4, 2023 at 12:34 pm

      Don’t forget home fermented cabbage; i was shocked at how easy it is. 🙂

    • Justice on January 4, 2023 at 12:46 pm

      @Andrew McFarland thanks a lot ! I will do so!

  6. Russian NPC Bot on January 4, 2023 at 11:44 am

    Most of these “misconceptions” are related to insulin resistance. You will crave carbs and feel faint when you cut out carbs with insulin resistance. You’ll have to push through that to begin reversing your insulin resistance.

    • Russian NPC Bot on January 4, 2023 at 1:21 pm

      @C. Bryant If it doesn’t get better, see a doctor. It could be thyroid issues.

    • Cyberfunk on January 4, 2023 at 3:14 pm

      It is saturated fat that causes insulin resistance so keto doesn’t cure that, only masks it. Losing weight and reducing saturated fat is what reverses insulin resistance, not cutting carbs.

    • Cyberfunk on January 4, 2023 at 3:14 pm

      @C. Bryant Worth the tanking testosterone and thyroid homone levels when you don’t get enough carbs?

    • Redhawk 7788 on January 4, 2023 at 4:42 pm

      When you mention to push through it, is that basically ignoring the cravings and feeling faint? Very hard to even conceptualize my body telling me if wants something, even food when fasting, and I should ignore it. I guess carbs, like sugar, are like drugs and the feeling faint part could be considered the withdrawal period.

    • ineedhoez on January 4, 2023 at 5:16 pm

      @Redhawk 7788 you just eat more healthy fats. Hard to feel faint when you are stuffing your mouth with egg, mushroom, spinach, and cheese omelets!

  7. MilkShakeFryDip on January 4, 2023 at 12:08 pm

    been a carnivore for a year. 0 carbs. Feeling so much more energy than when i was on carbs. Our body produces its own glucose so thats awesome

    • MilkShakeFryDip on January 4, 2023 at 3:50 pm

      @Christian94 19 i eat butter. Thats actually the best way to get rid of cravings LOL

    • Christian94 19 on January 4, 2023 at 3:53 pm

      @MilkShakeFryDip i love butter lol

    • T T on January 4, 2023 at 4:19 pm

      You stop cravings by not eating sugar nor carbs. It is so simple!

      If you ever feel hungry between the meals, then add a tablespoonfull more of coconut or olive oil or butter in your meal.

    • A Fridge Too Far on January 4, 2023 at 4:53 pm

      Everyone is different, but as a long distance runner I need to eat some carbs, which is why I usually have a bowl of pasta with my dinner steak.

    • Andrew McFarland on January 4, 2023 at 7:00 pm

      @Christian94 19
      0) remove all forms of sugar / starch from the house. Seriously.
      1) make a list of the meat foods that you love (but were trained NOT to eat by the “doctors”
      2) stock up on eggs, real butter, beef tallow and olive oil (+ things on the list)
      3) Commit to cooking and eating these things ~ go ahead, you will still lose weight. 🙂
      4) For emergencies, use Half and Half (no milk.) It has a good fat <> lactose ration (3 to 1) , or real cheese.
      5) Train yourself to ignore what is “normal” and learn to love eggs and bacon for dinner. 🙂

  8. T & N Maxim on January 4, 2023 at 12:16 pm

    Most powerful information source! Thank you, Dr Berg! You bring health to the world, something they don’t want us to have!

    • Jennifer Marlow on January 4, 2023 at 2:59 pm

      “lightbulb moment” …mine was learning about autophagy being triggered by IF.

  9. Judith on January 4, 2023 at 12:31 pm

    About 4 months ago, I stopped sugar completely, lowered my carbs to 50 max, started intermittent fasting, and cut out what little alcohol that I consumed. I also cut out seed oils, etc. I started swimming at the Y, due to joint and inflammation problems. I don’t use a scale, but I’ve lost 3 pants sizes, and my inflammation hasn’t flared at all, even on a recent trip to NOLA in 80 degree weather and high humidity, still no flare ups. I probably walked 8 miles in 2 days. That hasn’t happened in so long. I haven’t felt this good in YEARS, and I’m 55. I also have long haul Covid, and Dr Berg’s advice is helping me more than anyone could ever know. I’m incredibly grateful for the knowledge that Dr Berg shares, and for his calm, intelligent delivery of the truth. I’ve been lied to by Drs all of my life. My mother had a paper grocery bag full of pills whenever she died alone in a facility of blood & bone cancer from “unknown causes” during Covid. Talk about suffering. My dad with pleasant dementia & mild Alzheimer’s died 3 weeks later due to Covid attacking his permanent lung damage from extended use of methotrexate, prescribed by his elderly Dr who didn’t want to retire or admit that he was getting dementia. Took dad 5 days to die from a large pulmonary embolism. None of the “Drs” showed a spec of empathy. Dr Berg’s research links and suggestions are absolutely on point. I wouldn’t be terrified of “Drs” if they were as intelligent and honest as Dr Berg. I have no doubt that he’s helped save my life, and I’m forever grateful! 🙂

  10. Drewtazy on January 4, 2023 at 12:40 pm

    From personal experience, 3 years ago I went keto, lost 58 lbs and have maintained that weight loss to this day. I am a 73 year old Grandmother and my mental clarity has never been better. I will also add that I have not been sick, no colds or flu even though I have cared for several Grandchildren too sick to go to school.

    • Nadia Speranta on January 4, 2023 at 3:30 pm

      🎊Wauww 🎊 thank you for being such great example for your environment 🎊 🥰

    • jan felshaw on January 4, 2023 at 3:33 pm

      @Rod O’Briennot necessarily. As one ages, they lose muscle, and if they continue to eat the same amount of calories, they continue to gain weight. It’s not a healthy weight gain.

    • Rick Nash on January 4, 2023 at 4:51 pm

      @Rod O’Brien
      Not necessarily. My neighbor is 90 and hasn’t dropped any weight.

    • hmeljnamdajepotrebnevitamine on January 4, 2023 at 4:54 pm

      did u lose some weight?

    • Inês G. on January 4, 2023 at 5:41 pm

      Thanks for your comment! Not being sick whilst taking care for sick children sounds like music to my ears! I have 3 little kids and am constantly sick after them, especially during my period. I guess I really should go keto

  11. MIRO on January 4, 2023 at 12:48 pm

    The best sentence in this video, when “the click” happened in my brain is:
    “There’s no such thing as an essential carbohydrate, but there is essential fatty acid.” // Now I am understandably ready to spend first time on keto, doesn’t matter that I’m not overweight. Thank you, DOC, for this sentence in the video.

    • Cyberfunk on January 4, 2023 at 3:11 pm

      Be prepared to have your testosterone and thyroid hormone levels tank on keto like happened to Saladino (why he quit).

    • Paris Joy on January 4, 2023 at 3:32 pm

      @Cyberfunk lies

    • Cyberfunk on January 4, 2023 at 5:02 pm

      @Retro Soul False, low carbs and high protein suppress testosterone. Happened to both Shawn Baker and Saladino. Saladino started eating carbs again and he something like tripled his testosterone levels. For optimal hormone levels the body needs carbs also.

      “However, high-protein (≥35%), low-carbohydrate diets greatly decreased resting testosterone (standardised mean difference = −1.08, p<0.01; ∼5.23 nmol/L). According to the authors this represents a 37% decrease in normal testosterone levels."

    • Retro Soul on January 4, 2023 at 6:38 pm

      @Cyberfunk most of the protein we eat turns into waste/glucose/carbohydrate, so I don’t understand why a decrease would occur. The body needs stable blood sugar and consuming carbs throws this balance off. I’ll look into what you’re saying. Also how much is “low” carb according to this study? How many grams a day.

  12. Valentin The Mad on January 4, 2023 at 12:51 pm

    Hey Dr. Berg, I came across some of the older interviews you did, particularly the one with Ivor Cummins. I’m wondering why you aren’t doing those anymore. They were informative and enjoyable and there are plenty of interesting people in the low carb space to discuss various aspects and approaches to it

  13. string bender on January 4, 2023 at 1:01 pm

    Was on keto for 6 months, lost 79 pounds. Started eating carbs again and started feeling like crap again. Back on keto and starting lifting again and now the only time I feel bad is after a heavy lifting session. I’ll just stay on keto and continue to feel better than I have in years.

  14. crazy doglady on January 4, 2023 at 1:05 pm

    I began a keto diet in Feb of 22. I’ve since lost 70lbs, I’m no longer pre-diabetic I’m actually way below even the slightest concern for diabetes, my blood pressure has normalized into the low end of healthy, all my blood work is excellent, I personally feel better than I’ve felt in years. I also practice intermittent fasting I do 18/6 with an occasional longer fast to ramp up the healing benefits. I’m 59 years old. I’ve had 2 hip replacements this past year with great success. As someone with chronic bone and auto immune issues I’ll tell you It’s never too late to rebuild your health. This is not a diet for me it is a lifestyle and I love it. Thank you Dr. Berg you have been intrical in my eating health and supplement plan.

  15. indobesar on January 4, 2023 at 1:24 pm

    @dr. Eric Berg, Again a very interesting video. Thank you. Could you also make a video about fuelling for endurance sports, like cycling, running, etc? Currently, the sport nutritions are focusing on high carb intake. In the cycling world teams like Ineos and JumboVisma are very well developed on nutrition. As an example, they recommend an intake of 70-90gr of carbs per hour. Sometimes higher as intensity goes up. What is your vision on this? Especially for non-pro sporters like us. How can we refuel during long (>2hr) endurance exercises? Thank you!

  16. Milli G on January 4, 2023 at 1:44 pm

    I come from South Asia. We literally eat rice twice a day. Sometimes even three times a day. Couple of years back I decided to start keto. I completely cut off rice one day and instead started having soup, meat eggs, fish etc. after 3 days my body went into severe constipation. It was so bad that pharmacy supplements did little to relieve the symptoms. I kept on enduring constipation for almost 6 months. Then went back to eating rice. Immediately my constipation went away. After a year again I started getting off carb. But this time I was smarter and knew what my body will do. So instead of cutting off rice 100% I started eating rice only 3 times a week and then two times a week. This time my constipation was much less severe. I still eat rice once a week and other carbs in moderation. I have learnt after a long trial and error that my body does not appreciate extreme diets instead I do everything in moderation. I am a big believer of listen to the body, because everyone is built differently so there can never be one diet fit for all.

    • LMNOP on January 4, 2023 at 4:07 pm

      Was it constipation (struggle to pass a bowel movement) or no bowel movement? Lack of bowel movement doesn’t inherently mean constipation.

    • Sinus Novi on January 4, 2023 at 4:25 pm

      May be that you can see what you may have done wrong in the picture at 4:25

    • Alex on January 4, 2023 at 5:06 pm

      When you eat only protein/fat foods like that you have less stool volume. That happened for me and I thought I was constipated first but it was just less waste product after the food was digested.

    • ineedhoez on January 4, 2023 at 5:17 pm

      That’s why Berg recommends tons of vegetables!

    • A. Rolls on January 4, 2023 at 7:20 pm

      You’re probably magnesium deficient, also you could add MCT oil.

  17. Charles W Armstrong on January 4, 2023 at 2:42 pm

    I’m 56 years old. This was the guy (Introduced to his videos about 5 years ago by my wife) that got me to stop eating carbs. I was having severe intestinal problems. Life-threatening bowel blockages, etc. When your very life is threatened, it’s like receiving a slap in the face… It’s a good thing that Doctor Berry had these videos at exactly the right time for me. I also used to suffer from frequent 20 minute nose bleeds, I couldn’t even put moistened tissue in my nostrils. Now I can heartily blow my nose without any possibility of this problem. Thanks Dr. Berry! I truly believe that your videos have saved my life.

  18. Lala on January 4, 2023 at 2:49 pm

    I started keto as a complete life change the end of September. I am going on 69 yrs old and was feeling desperate abt my weight. (Beginning of January) I have lost 30 pounds, inches off my belly and I feel more satisfied when I eat and much more clarity. I do use electrolyte mix sometimes, but part of that is because it’s winter and I’m drinking more hot tea. I am now aiming happily for my next thirty pounds off.

  19. Barbara Gaona on January 4, 2023 at 2:57 pm

    Absolutely true, Dr. At 70, I started eating Keto along with Intermittent Fasting, OMAD(once a week) and total Fasting here and there for about 2 1/2 years. I am never, ever hungry, do not snack at all and exercise daily. I have not gotten on a scale the whole time but know how
    I feel and by my clothes. Went from
    18/20 to 8/10 and still going. 🙏💪 ❤

  20. Gi Gi on January 4, 2023 at 2:58 pm

    Just here to say I don’t care WHO says what, Dr Berg has helped millions. I’ve learned so much from him! ❤

    • Francelee Paris on January 4, 2023 at 6:56 pm

      Yep, the only online doctor in the world who advises us to lead a natural life rather than stuff our face with medication and cakes

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