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The Ketogenic Diet & Dairy (Milk, Yogurt & Cheese)

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Take Dr. Berg's Advanced Evaluation Quiz: http://bit.ly/EvalQuiz Your report will then be sent via email analyzing 104 potential symptoms, giving you a much deeper insight into the cause-effect relationship of your body issues. It's free and very enlightening. Dr. Berg talks about keto and dairy. The ketogenic diet requires you keep your carb low and especially sugars down to zero. Yogurts are out - because they contains lots of sugar, even the plain has 10 grams of sugar. Milk is pretty high - 12 grams sugar, but cheese, certain cheeses are zero sugars, but in general cheese is okay because it has very low sugar except for processed cheese, which is crazy high - 19 grams. Half and half is fairly low and whole cream is even better. Dr. Eric Berg DC Bio: Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University. DR. BERG'S VIDEO BLOG: http://www.drberg.com/blog FACEBOOK: http://www.facebook.com/DrEricBerg TWITTER: http://twitter.com/DrBergDC YOUTUBE: https://www.youtube.com/user/drericberg123/ ABOUT DR. BERG: http://www.drberg.com/dr-eric-berg/bio DR. BERG'S SEMINARS: http://www.drberg.com/seminars DR. BERG'S STORY: http://www.drberg.com/dr-eric-berg/story DR. BERG'S CLINIC: https://www.drberg.com/dr-eric-berg/clinic DR. BERG'S HEALTH COACHING TRAINING: http://www.drberg.com/weight-loss-coach DR. BERG'S SHOP: http://shop.drberg.com/ DR. BERG'S REVIEWS: http://www.drberg.com/reviews The Health & Wellness Center 4709 D Pinecrest Office Park Drive Alexandria, VA 22312 703-354-7336 Disclaimer: 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. 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.
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Text Comments (1041)
dub16100 (1 day ago)
Just say yogurt = no. Too much sugar. Jeez.
Steven James Beto (1 day ago)
Cmon, doc. Plain Kefir is a no? Kefir cheese and whey are touted as the holy grail of health foods. This far, but no further, doc.
Alain Lemay (1 day ago)
Why fat free Greek? I buy 5% fat plain Greek Yogurt that has 15 g protein, 9 g of fat and only 6 g of carbs
About36GREEKS (3 days ago)
Feta cheese ??
Sylvain Riendeau (3 days ago)
thank you.
Penny Clarke (3 days ago)
Is candela milk good
Mike Escobar (3 days ago)
Bulgarian yogurt??
Sergio Jara Cordero (5 days ago)
The problem I find with fat products from milk is that in the end milk reduce Testosterone ant for men that is so bad. The bad thing in a keto / OMAD diet without cheese is a sad life in each meal (almost drinking oil with the food). I got stomachache 2 weeks ago and to return to olive, coconut, oil ist difficult. What I did is mozzarella recipes and that helped a lot. But I still been uncomfortable with tha fact of destroying my Testosterone production. I am 33 and I know my body will produce enough Testosterone only the next 2 years and then my life will change.
Glyn Parker (5 days ago)
This does not apply to homemade kefir especially if you do a second fermentation.
beth98362 (8 days ago)
But what if you make your own yogurt and add fresh berries?
Michel van Osch (9 days ago)
I make my kefir from bio organic milk which has 4,6 gr off sugar. I assume that most off the sugar is converted by the kefir. I use it as breakfast and I have lost 40 pounds. I also make kefir from sugar water to make a fresh drink.
Rongkim Rongpi (10 days ago)
Companies are selling it as Fat Free just to fool people.
Diedrick Pellemans (12 days ago)
Yaos yoghurt has like 3,4 grams of sugar per 100g, that's ok right?
craz4jaymz (13 days ago)
How much is a little milk? 20ml?
Álvaro G. Plata (19 days ago)
is philadelphia cream cheese keto-safe? thanks.
Indiana Joe (20 days ago)
Kroger has a dairy blend (like yogurt) and it has 4-5 g of carbs, not bad and it does take the edge off keto.
Max Smith (20 days ago)
The greek yougurt I buy is less than 5g per 100g of sugar. Even standard unflavoured yougurt is well below 10g sugar per 100g. USA yougurt must be made using some funky process, because European yougurt seems fine sugar wise.
bruna myrtaj (20 days ago)
since i removed dairy from my diet i saw a huge difference in my weight loss...
armadillo platypus (22 days ago)
In the UK you can buy full fat ,sugar free Greek yogurt. I have noticed that a lot of American food is horrific. I.E GMO (banned in most other countries) Steroids in meat , corn syrup etc.
Evelyn Lebron (23 days ago)
I have a question that has nothing to do with what you're talking about but I would like to drink milk and I started on soy but I watched your story video and so I'm trying to find a Best soy milk with protein with no sugar so what can you advise me towards??
armadillo platypus (22 days ago)
If your on a Keto diet , then it should be full fat milk. Soy milk, it's about reading the ingredients. N.B Soy milk is a big NO for men , it lowers testosterone.
Cut out dairy, meat and refined sugar. Why not just go plant based/vegan? It does all bodies great! It’s not a diet at all so you don’t have to worry about low, high or moderate whatever. Buy yourself a juicer and start juicing those 7 cups of salad/veggies needed everyday. I drink fresh homemade veggie juice every morning. Drink water moderately throughout the day and exercise to move your lymph. Keto seems to work best for diabetics. Sorry don’t get mad at me - this is just testimony from a person who’s hubby was on various medications for over ten years plus. We are plant based for over two years now with no meds whatsoever!🤗. Hey, just try it for a month. If you don’t like it - go back to eating the way you like. Heres to happy, healthy eating!
Sophal27 (26 days ago)
You didn't talk about insulin response to cheese protein. Even a 0% carb cheese produces a relatively high insulin response compared to fat. The carb counting is one thing but insulin response is more important.
Anthony M (26 days ago)
Dr. Breg, you’re the real MVP🙌🙌🙌
hello991122 (1 month ago)
I buy greekstyle yoghurt with very little net carbs. You have to look for it.
Lady Tempest (1 month ago)
Oh I know why the lactose free one still has it's sugar. Because they don't remove the lactose but instead add an enzyme so as our digestive system can process it. 😁
Antonio Kinsey (1 month ago)
Do you no if these grams of sugar for these dairy option are factored in when logging them in myfitnesspal?
I'm Curious (1 month ago)
1 cup of cheese is a bit much, skews the reality of someone eating a small amount
Biggus Dikkus (1 month ago)
I make my own kefir and yogurt. I use organic A2 milk which contains 3.4 g of lactose per 100g. The kefir culture consume the lactose producing lactic acid in the process, so the carbohydrate content would be halved at least. Say 1.5 g of carbs per 100g, so you could eat 1kg of kefir or yogurt and only consume 15g of carbs. Dr Berg's math is way off.
Wynn Gwynn (1 month ago)
make your own yogurt and ferment it longer and strain. Don't go by 'what's available in store' and think it's normal :-D
》Tilly 《 (1 month ago)
I'm eating a little full fat greek yoghurt with couple berries as breakfast. Is that too many carbs already? I'm used to eating something relatively sweet at breakfast and struggle eating eggs
nada alroudhan (1 month ago)
How can yogurt have sugar I would like to understand this.
nada alroudhan (1 month ago)
Do you mean that normal milk has sugar in it how can that be ?
Claudia N597 (1 month ago)
HOMEMADE FRESH CHEESE??? I am very addict
voltaire balagtas (1 month ago)
What about whole goat's milk?
Eve K (1 month ago)
Wow, I'm a bit confused why you don't have better dairy options in the US?! In Germany we have plenty of high fat options for different jogurts/curds/ cheeses with much lower carbs or sugar then what you have on your chart. Low fat milk also doesn't have more sugar in it then full fat (at least the ones I checked). Seems to be very different in various countries. I can fit it some dairy product pretty easily in my keto makros 🤷‍♀️
Jesus the God-Man (1 month ago)
80 grams of of Greek Yogurt has only 5 grams of carbs. That amount of Greek Yogurt everyday is fine on keto. I have that amount with 25 grams of Pecan Nuts and 2 tablespoons of extra thick Double cream every day for supper, resulting in only 7.5 grams of net carbs for supper. 7.5 grams for four meals per day is only 30 grams of net carbs. Simple! The Greek Yogurt I have is called Yeo Valley and is organic.
ForgiveAndLove09 (1 month ago)
I love Fage 5% Greek yogurt at 6 carbs per cup and even if I am ok on my total carb limit, I am hungrier on the days I eat it and the next morning. ☹️ I think yogurt is the number one thing I miss being keto. Are the benefits worth it? absolutely!
Pleroma (1 month ago)
What about SOUR CREAM!!?
Why you dont mention full fat Greek yogurt instead of fat free?
Bassant Ahmed (1 month ago)
is the milk good for people?they put hormones
HUNdAntae (1 month ago)
What about whole milk and full fat greek yoghurt? they should be the least processed and the least tinkered with. Also that's che-feer not kee-fur(just a sidenote).
Ace Lumanog (1 month ago)
Is Yakult okay?
A Q (1 month ago)
Quitting dairy was the best thing I ever did - constipation is no more, my skin has cleared up so much and I now look ten years younger than I actually am, according to friends and family:) Bloating has gone, my tummy is completely flat (as opposed to the perfect round ball shape it was before!) Camel milk is the best thing I have ever consumed, and sometimes drink goats milk, oat milk, almond or coconut milk. Fortunately there are many alternatives to cows milk:) Dairy was also problematic for me due to allergies, skin issues and asthma-type symptoms. Best wishes to everyone and thank you Dr Berg for sharing your knowledge. It is much needed.
A Q (1 month ago)
Please do a cheesy video - thank you.
Tules G (1 month ago)
Dr Berg What about Parmigiano Romano cheese?
Baby Pudge (1 month ago)
I’m FULL ON allergic to dairy, all dairy. Any thoughts? I’m into the coconut yogurt lately.
ChaCha Dodds (1 month ago)
All based on commercial, altered/adulterated by man, products.
ChaCha Dodds (1 month ago)
Hmmm...... totally missed that kefir is the fermented product here. Granted, commercially produced dairy, is unhealthy in any form, even grassfed. If it's homogenized & pasturized, it's basically poison. Raw, grassfed dairy, is the way to go if you're going to consume it.
Never Gonnatell (1 month ago)
If I couldn't I wouldn't. This info is just for random store bought products. You tell people to buy good meat and the same thing goes for dairy. They add sugar to almost everything unless you buy good quality products and even then you have to be careful.
Lori Kelley (1 month ago)
I'm a bit confused. I have YQ which is Yoplait plain yogurt, but it has 1 gram of sugar, 17g protein, 3g fat. Now I get its to low in fat, but the sugar content is low
Cyber Farmer (1 month ago)
Cottage cheese?!?! Noooooooooooooo!!!!! 😩
hello991122 (1 month ago)
But if you just add like 30 ml milk in the coffee twice a day, that would be oke! 8 oz is a quarter liter!!
Iron Nerd (1 month ago)
How about home made yogurt out of whole milk?
Miranda Anderson (1 month ago)
How about I made my own Greek yogurt made with whole milk and cream no sugar added,
Yolanda Bertaud (1 month ago)
Whole fat Greek yogurt is even lower than the low fat yogurt... and it's healthy for you. In yogurt and Kiefer only get organic whole fat, lower carbs and health benefits.
Ma.Luisa López (1 month ago)
Hello Dr. ERIC.I've been watching your videos Could I as you something? I Love Yogurt Greek! ..Can I eat it on a Keto diet? How much is low? Thanks so much I'm on a Keto diet I have 1 week and I've been eaten as snack ypugurt greel with blackberries and berries and Chia.It's that good for keto diet?
Amir F (1 month ago)
Dr. Berg, Kefir is pronounced "keh-feer", not "key-fur".
cristina pamart (1 month ago)
What about French camembert cheese ?!
What about QUARK?
Carrol Andre (1 month ago)
Liberte 10% fat 28 grams of fat for 3/4 cup of Mediterranean yogurt. no hormones added no antibiotics.  5 grams of carbs.  7grams protein. I am sure eating half a cup or even 3/4 cup is not going to throw me out of Ketosis.  Especially if I have a nice high fat leafy salad. I think that the food pyramid has made dairy and beef etc. become a poorer choice of nutrition with the emphasis on low fat.
Purelove (1 month ago)
One of the worst videos I've ever seen on Keto.
tigressnsnow (1 month ago)
Can you tell me what to eat for each meal please? Like what do I eat for breakfast? I'm lactose/casein intolerant. I'm diabetic Type 2, have a fatty liver and morbidly obese. I also have had CFS/ME longer than diabetes. I'm 68yr.
SonicVision (2 months ago)
Fairlife milk is delicious and much lower in sugar than normal milk as well as lactose free.
Lovely Wolf (2 months ago)
Try Greek yogurt
Gizmadin (2 months ago)
When i eat those 0 carb cheeses i get kicked out of ketosis. Why ?
Amanda Baker (2 months ago)
"if you were at gun point..." 😂
Andi Maddux (2 months ago)
Forced 😂😂😂
Ray Melgoza (2 months ago)
Aged Pepper Jack Cheese has no sugar. Thank you JESUS🙏
Process cheese slices vary greatly. I still use a "quality" product for meltability. Costco Business Center has Schreiber "Swiss-American" Pasteurized Process Cheese, with 5g fat per 1oz slice, 4g protein and 0g carbs. It comes five 5-pound packages of three 40-slice stacks. You can store this in the back of your fridge, or freeze the stacks you're not using. I used to worry about the 300mg sodium per slice (it's slightly less than its 360mg yellow American brother) until I went keto. I often cook with one slice of this and one slice of "real" Swiss cheese, a compromise to combine meltability and "natural" flavor and texture. Sometimes I'll combine it with cheddar.
When I use yogurt for anything it's whole fat plain probiotic greek yogurt (Chobani is a good brand, and one of the few whole fat things still available at Costco, grrr.) An entire cup has 9g carbs, 22g protein and 11g fat. I make a sriracha dip with this and whole cream cheese. 1 ounce of the dip has 2g carbs, 4g fat and 64 cal. I'll have this with 3 ounces of celery. The carbs can be reduced by substituting sour cream, but you lose the probiotic benefit of the yogurt. Don't eat "fat free" or "low fat" anything, if you can help it. Costco got rid of all the Tillamook sliced Swiss cheese in favor of the Jarlsberg Lite crap.
Jeremy Daw (2 months ago)
Please be more detailed on your weight measurements! Online I see pasture raised cow cream cheese rated at 2 gms per 30gms. When scaled up to 1 cup, it's the same as greek yogurt. Yet you recommend cream cheese and not yogurt. You must compare apples to apples.
Liz Irvine (2 months ago)
I 💜 listening to Dr Berg, he is a true pioneer of nutrition and the powerful effects of how food can heal so many ailments. 🙌🏼😀 Where I live (New Zealand) there is an awesome brand called ‘The coconut collaborative’ which is non-dairy and made with coconut cream. I have the plain natural variety which has 1.2g of sugar per serving. I have found this to be the best alternative (dammit I love yoghurt!).
Amanda Spears (2 months ago)
What about plain YQ from Yoplait? 2g sugar per cup. 26g protein. 3g carbs.
Bueler (2 months ago)
I think there's a mistake in this as you're not giving the quantity of each item You are using 8 oz for milk but I doubt the figures you give for cream and half and half are also for 8 oz
VideoGrabBag (2 months ago)
Can you address the "pus" that milk products have ?
Amanda Spears (2 months ago)
So how many grams of sugar does it take in a day to keep someone out of ketosis?
Cheryl Taylor (2 months ago)
Plain yogurt you buy in a store has more carbs because it isn't left to culture long enough for the bacteria to eat all the sugar. Probably only 6 hours or less, where my homemade yogurt is left to culture for 12 to 14 hours. That's how long real traditional yogurt is made.
Cindy Bluett (2 months ago)
Any comments or advice for seniors over 70 and long term keto? Hubby and I just started January 1st.
Guy Incognito (2 months ago)
What about if you drink Raw unpasteurised milk?
Farax (2 months ago)
Thank you for the information 🙏
jub8891 (2 months ago)
oh man i love milk and yoghurt.. but i can do this!
Brian Alanis (2 months ago)
2:15 You don’t understand? Seriously!? You’re a doctor and you don’t know about added sugars.
Bianca Bianchi (2 months ago)
My mom wouldn't let us eat processed cheese from when we were babies because she never bought it for our consumption , you get what you pay for with processed cheese it's cheap
Bianca Bianchi (2 months ago)
I am so relieved that my favourite yoghurt is better but not perfect (?) - Doctor Berg I get chronic constipation with my hypoglycaemia , at least I think it is , I get relief from double cream yoghurt , although I do know it not perfect , I am 1,67m in height and weight varies between 54kg and 57kg- I don't think it's only me who is a patron of double cream yoghurt- I appreciate this video so much , it's helpful to know- although I enjoy cheese but not every day like my double cream yoghurt- Sending love ♥️ Bianca
Kelsey K (2 months ago)
I hoping someone can answer this question: Does grass-fed dairy really matter if it is pasteurized, that is all I can find in the grocery store, and honestly it is so expensive I am wondering if I am really getting what I am paying for.
Lord Trump (2 months ago)
Not enough details. Kefir or yogurt fermented longer would have lower sugar
ichigoo20111 (2 months ago)
what about buttermilk
B CooL 24/7 (2 months ago)
Is yogurt very heavy to digest ?
Sylvain Riendeau (2 months ago)
Drayvel Harris (2 months ago)
why didn't you talk about cream? is there sugar in cream?
XXXmelXodyXXX (2 months ago)
i do yoghurt and full cream while in ketosis and all is fine and never felt better .. stop telling people what to eat and what not to eat .. as long as you count your carbs and notice gi and glycemic load you are completely fine
Ambrose Ezzat (2 months ago)
I just had my first keto meal. Breakfast + a tall glass (400ml) of whole milk. I then realized that it says 4.6g of sugar per 100ml on my label. I suppose it's normal cause lactose is a sugar, but is this as bad as fructose? Does it matter what kind of sugar when it comes to ketosis or "a carb is a carb" (when it comes to ketosis) ?
Sonia R (2 months ago)
So.... Feta is ok right?
M e r v e (3 months ago)
but the yogurt I get has 3.2g of sugar (and 10g of fat). Isn't it alright?
Bella Rue (3 months ago)
I saw a video talking about staying away from pasteurized cheese or pre-shredded. They said to eat raw cheese. Can you explain? Thanks
Sleepy Claus (3 months ago)
Feel like I'm going to eat diary like butter (frying) and heavy cream (sauce and ice cream)
Akshay Singh (3 months ago)
Can someone please tell me what is 1/2 an 1/2 written in the milk list?
daxis 1234 (3 months ago)
It's the stupid manufacturers who put a lot of sugar into these foods
Ronald Brown (3 months ago)
Ugh its so hard and stressful I love dairy but it might not be good for me and because of that and this video I'm stressed out now
Cat T (3 months ago)
My nonfat Greek yogurt has only 7 grams of sugar not 9.

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